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Training Log Archive: BStarRacing-CJ

In the 7 days ending Feb 19, 2011:

	activity	#	time	miles		km		+ft
	Bike	3	4:37:00	100.8	(21.8/h)	162.22	(35.1/h)
	Swim	4	3:13:00	6.78	(28:28)	10.91	(17:41)
	Run	3	2:00:16	17.07	(7:03)	27.47	(4:23)	564
	Weights	2	2:00:00
	Mountain Bike	1	1:45:00	19.0	(10.9/h)	30.58	(17.5/h)	3463
	Total	13	13:35:16	143.65		231.18		4027
averages - sleep:13.7 weight:166.3lbs

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Saturday Feb 19, 2011 #

6 AM

Swim 50:00 [3] 1.7 mi (29:25 / mi)
slept:7.0 weight:167lbs

3000 yard moderate swim

1400 straight
(3x150, 1x300) x 2
100 easy

9 AM

Bike 1:17:00 [3] 28.0 mi (21.8 mph)
ahr:132 max:148 slept:7.0 weight:166lbs

Ride on computrainer

35 minute spin
5 minute tempo
2 minute rest
5 minute tempo
2 minute rest
5 minute tempo
2 minute rest
5 minute tempo
Cool down

Thursday Feb 17, 2011 #

6 AM

Swim tempo 50:00 [3] 1.7 mi (29:25 / mi)
slept:6.5 weight:165.5lbs

3000 tempo set

250 WU
6x75, 50 hard 25 easy
8x150 100 tempo (1:15), with 10 second rest, 50 easy on 45 sec
600 pull
10 x50

2 PM

Bike 2:00:00 [3] 42.0 mi (21.0 mph)
ahr:129 max:142 slept:6.5 weight:166.5lbs

Computrainer ride for 2 hours, 42 miles, Avg Speed = 22, AVG WATTS = 244

5 PM

Run 30:00 [3] 4.18 mi (7:11 / mi) +129ft 6:58 / mi
ahr:138 max:145

Transition run off computrainer, first one since IM AZ on November 21st.

Wednesday Feb 16, 2011 #

5 AM

Weights 1:00:00 [3]
slept:6.5 weight:166lbs

Weights and PG stabilization

12 PM

Run tempo 40:16 [4] 6.04 mi (6:40 / mi) +209ft 6:27 / mi
ahr:150 max:155 slept:6.5 weight:166lbs

Tempo run felt good, HR a little high maybe because of that large Starbucks one of patients brought in.

Tuesday Feb 15, 2011 #

6 AM

Swim 35:00 [2] 1.4 mi (25:00 / mi)
slept:6.5 weight:167lbs

2,500 yard moderate swim

600 WU
10 x 100, 2 0n 10 second rest 1 on 1 minute rest
300 Kick
300 Pull
300 Drills

10 AM

Run 50:00 [3] 6.85 mi (7:18 / mi) +226ft 7:05 / mi
ahr:135 max:139 slept:6.5 weight:166lbs

Moderate 50 minute run

3 PM

Mountain Bike 1:45:00 [4] 19.0 mi (10.9 mph) +3463ft
ahr:136 max:157 slept:6.5 weight:166lbs

Ride over in el moro

3x up I think I can with negative slpits
2x up Mach-one
1x no dog ridge

Monday Feb 14, 2011 #

Weights 1:00:00 [3]
slept:7.0

Weights and PG/core stabilization

12 PM

Swim long 58:00 [3] 1.98 mi (29:17 / mi)
slept:7.0

3500 yard swim

600 WU
4x50
4x600
200 kick
100 Easy

Sunday Feb 13, 2011 #

2 PM

Bike tempo 1:20:00 [4] 30.8 mi (23.1 mph)
ahr:148 max:154 slept:8.5 weight:167lbs

Temp ride on the computrainer, AVG 269 WATTS with max of 416, AVG RPM 95, AVG speed 23.1. Felt nice and strong good legs.

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