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Training Log Archive: BStarRacing-CJ

In the 31 days ending Jul 31, 2014:

	activity	#	time	miles		km		+ft
	Mountain Bike	10	27:02:26	357.6	(13.2/h)	575.5	(21.3/h)	39250
	Bike	10	22:38:38	422.9	(18.7/h)	680.59	(30.1/h)	24760
	Stretching	4	2:50:00
	Run	2	55:00	7.05	(7:48)	11.35	(4:51)
	Weights	1	45:00
	Stabilization Work	1	35:00
	Swim	1	25:00	0.7	(35:42)	1.13	(22:11)
	Total	29	55:11:04	788.25		1268.56		64010
averages - sleep:10.1 weight:159.3lbs

7:29

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Wednesday Jul 23, 2014 #

1 PM

Mountain Bike 1:50:00 [3] 19.1 mi (10.4 mph) +3776ft
weight:159lbs

Climb up Harding and back down,,,,, nice and warm

Tuesday Jul 22, 2014 #

5 AM

Bike 1:15:00 [3] 20.4 mi (16.3 mph) +475ft
ahr:99 slept:7.5 weight:159lbs

easy spin in the back bay

Monday Jul 21, 2014 #

11 AM

Bike 2:33:20 [3] 51.2 mi (20.0 mph) +3225ft
slept:8.5 weight:159lbs

2:30 ride with 4 x 15 threshold intervals

Sunday Jul 20, 2014 #

10 AM

Stretching 45:00 [3]
slept:8.5 weight:159lbs

Hips and low back

2 PM

Mountain Bike 1:09:32 [3] 16.3 mi (14.1 mph) +715ft
ahr:113 slept:8.5 weight:158lbs

Easy spin leg shake out in Pslm Springs...triple digits..love the heat

Saturday Jul 19, 2014 #

5 AM

Mountain Bike long 7:29:30 [3] 103.3 mi (13.8 mph) +12323ft
ahr:139 max:168 slept:6.0 weight:158lbs

Leadville simulation training with Jon...minus the altitude. From San Clemente through Aliso, whiting and up to four corners...all everywhere in OC in between.

Friday Jul 18, 2014 #

8 AM

Bike 3:17:10 [3] 61.0 mi (18.6 mph) +4700ft
weight:159lbs

3 hour ride with 2 x 30 minute sub lactate threshold efforts

Thursday Jul 17, 2014 #

12 PM

Mountain Bike 1:02:23 [3] 16.1 mi (15.5 mph) +700ft
slept:6.5 weight:159lbs

Easy spin at lunch

Wednesday Jul 16, 2014 #

2 PM

Bike 3:17:00 [3] 65.2 mi (19.9 mph) +4659ft
slept:6.5 weight:158lbs

3 hour ride with 2 x 30 minute sub lactate threshold intervals

Tuesday Jul 15, 2014 #

6 AM

Bike 1:20:00 [3] 22.7 mi (17.0 mph) +517ft
ahr:108 slept:6.5 weight:160lbs

Easy spin in the AM

1 PM

Run 30:00 [3] 3.8 mi (7:54 / mi)
slept:6.5 weight:160lbs

Easy run on alter g at 70% BW

Monday Jul 14, 2014 #

6 AM

Swim 25:00 [3] 0.7 mi (35:42 / mi)
slept:7.0 weight:160lbs

Easy recovery swim

Sunday Jul 13, 2014 #

3 PM

Bike 2:15:38 [3] 40.2 mi (17.8 mph) +2628ft
ahr:116 max:141 slept:8.0 weight:160lbs

Endurance miles...AVG watts 193, TSS = 117.1. Solid week completed

Saturday Jul 12, 2014 #

6 AM

Mountain Bike 6:13:17 [4] 84.0 mi (13.5 mph) +9259ft
ahr:142 max:169 slept:7.6 weight:158lbs

Long MTB ride from house through whiting ranch, modjeska and up to the peak and back...

C • BIG RIDE! 1

Friday Jul 11, 2014 #

7 AM

Bike 2:10:00 [3] 44.6 mi (20.6 mph) +2352ft
ahr:139 max:162 slept:7.0 weight:160lbs

2 hour ride with 4 x 10 minute tempo efforts mixed in with 5 minute rest
AVG WATTS = 217

Thursday Jul 10, 2014 #

5 AM

Mountain Bike 1:21:34 [3] 19.3 mi (14.2 mph) +1106ft
ahr:109 slept:6.5 weight:160lbs

Easy spin on the Hardtail

12 PM

Run 25:00 [3] 3.25 mi (7:42 / mi)
slept:6.5 weight:160lbs

Run on the Alter G at 70% BW

1 PM

Stabilization Work 35:00 [3]
slept:6.5 weight:160lbs

TB ABS 5 x 15
Candlesticks 4 x 10
Clam circuit with TB 3 x 15 each side
Mobility WOD with band bilateral hips

Tuesday Jul 8, 2014 #

4 AM

Bike 2:57:30 [3] 55.7 mi (18.8 mph) +2328ft
slept:7.0 weight:160lbs

Dawn patrol endurance miles

12 PM

Stretching 45:00 [3]
slept:7.0 weight:159lbs

Hips and back plus stability work

Monday Jul 7, 2014 #

6 AM

Bike 1:20:00 [3] 22.3 mi (16.7 mph) +875ft
ahr:109 slept:7.0 weight:159lbs

Easy spin in the AM

2 PM

Weights 45:00 [3]
slept:7.0 weight:159lbs

Back Squats 4 x 12 with 105#
Dead lifts 4 x 12 with 105#
Toes to Bars 4 x 10
SL squats on Slantboard 3 x 12 each
TB ABS 3 x 12 reps

Saturday Jul 5, 2014 #

Event: Marathon MTB National Championships

7 AM

Mountain Bike 19:15 [3] 4.7 mi (14.6 mph) +185ft
slept:7.0 weight:160lbs

Marathon Nationals warm up

8 AM

Mountain Bike race 3:30:55 [5] 37.7 mi (10.7 mph) +6161ft
ahr:150 max:172 slept:7.0 weight:160lbs

Marathon Nationals...7th Place 40-44. 11 minutes faster than last year and about 1:40 off the podium from the 5th spot. Was chasing 4th place the second lap but could not real them in...so damn close. Lost a spot at the end because of a fall by the guy in front of me and slower traffic on the course...Lit a fire under me to get those stars and stripes next year. Totally different course and location for next year's marathon nationals....Next up LV focus.