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Training Log Archive: BStarRacing-CJ

In the 7 days ending Feb 12, 2011:

	activity	#	time	miles		km		+ft
	Mountain Bike	1	4:15:00	46.7	(11.0/h)	75.16	(17.7/h)	6583
	Run	4	4:00:00	33.87	(7:05)	54.51	(4:24)	800
	Swim	3	2:25:00	5.2	(27:53)	8.37	(17:20)
	Weights	2	2:00:00
	Bike	1	2:00:00	39.2	(19.6/h)	63.09	(31.5/h)	1648
	Total	11	14:40:00	124.97		201.12		9031
averages - sleep:9.7 weight:166.6lbs

4:45

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Saturday Feb 12, 2011 #

Weights 1:00:00 [3]

Weight lifting with core and PG stabilization

10 AM

Swim long 1:05:00 [3] 2.4 mi (27:05 / mi)
slept:8.0 weight:167lbs

4200 yard swim set

500 warm up
300 drills
500 freestyle on 20"
500 with PB on 20"
500 with PB on 20"
5 x 100 Free on 10 seconds
500 pull with PB and Pad. on 20"
500 pull with PB and Pad. on 20"
400 cool down

3 PM

Run 45:00 [3] 6.52 mi (6:54 / mi)
ahr:139 slept:8.0 weight:167lbs

Standard 45 minute run on TM

Thursday Feb 10, 2011 #

6 AM

Bike 2:00:00 [4] 39.2 mi (19.6 mph) +1648ft
ahr:144 max:165 slept:6.5 weight:166.5lbs

Velo 605 group ride, faster ride for the group this AM

1 PM

Run 1:00:00 [3] 8.25 mi (7:16 / mi) +295ft 7:02 / mi
ahr:137 max:144 weight:168lbs

Very windy and dry out there today! Legs a little toast after this AM ride because of the 2 hard efforts up Turtle Ridge and back side of Newport Coast.

Wednesday Feb 9, 2011 #

5 AM

Run 45:00 [3] 6.7 mi (6:43 / mi)
ahr:130 slept:7.0 weight:166lbs

Alter G run at 75% body weight, 6.7 miles in 45 minutes.

Tuesday Feb 8, 2011 #

6 AM

Swim 30:00 [3] 1.1 mi (27:17 / mi)
slept:7.0 weight:166lbs

Easy swim with drills and pulling, 2,000 yards total

12 PM

Mountain Bike 4:15:00 [3] 46.7 mi (11.0 mph) +6583ft
ahr:125 max:149 slept:7.0 weight:166lbs

Had to do a longer ride today because of plans on the weekend. Nice ride in el moro and laguna wilderness park
I think I can x5
Mach one x3
Bomber x2

Started from my house in CM and rode to the park so had some rode miles in there.

About 8 hours on the mtb between Saturday and Tuesday with just under 90 miles and around 13,500 feet of climbing. Back and knees are hanging so far.

C • killing in.... 7

Monday Feb 7, 2011 #

6 AM

Weights 1:00:00 [3]
slept:6.5 weight:167lbs

Weights and core/stability training

12 PM

Swim 50:00 [3] 1.7 mi (29:25 / mi)

3000 yard set
800 WU
4x50 drills
800 pull with band
400 kick
4x200 with 30 second rest

Sunday Feb 6, 2011 #

2 PM

Run 1:30:00 [3] 12.4 mi (7:15 / mi) +505ft 6:59 / mi
ahr:137 max:143 slept:8.0 weight:166lbs

Run in the Back Bay area sneaking in a few hills along the way. Testing the legs after all of the climbing on the bike this week.

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