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Training Log Archive: BStarRacing-CJ

In the 7 days ending Mar 12, 2011:

activity # timemileskm+ft
  Mountain Bike2 9:01:00 91.8(10.2/h) 147.74(16.4/h) 13671
  Bike2 5:37:00 110.2(19.6/h) 177.35(31.6/h) 3805
  Swim3 2:40:00 5.4(29:38) 8.69(18:25)
  Run3 2:07:30 19.22(6:38) 30.93(4:07) 601
  Weights2 2:00:00
  Total12 21:25:30 226.62 364.71 18077
averages - sleep:11.8 weight:165.1lbs

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Saturday Mar 12, 2011 #

6 AM

Mountain Bike long 5:32:00 [4] 52.1 mi (9.4 mph) +8445ft
ahr:140 max:155 slept:7.0 weight:166lbs

MTB ride Maple Springs to 4 corners to Santiago Peak, Upper Holly Jim to Lower Holly Jim, Lower Trabucco to Horse Thief, Main Divide to Upper Trabucco to Lower Trabucco, Live Oak to Cooks corner, through Santiago Canyon, back to End of SC (Maple Springs)
C • soon... 2

Friday Mar 11, 2011 #

12 PM

Run tempo 45:00 [4] 7.8 mi (5:46 / mi)
ahr:142 max:150 slept:9.0 weight:164lbs

Tempo run of 45 minutes on Alter-G at 77% of body weight.

Thursday Mar 10, 2011 #

6 AM

Swim tempo 55:00 [3] 1.7 mi (32:21 / mi)
slept:7.0 weight:166lbs

3,000 yard tempo swim

300 WU
400 Pull
300 Kick
3x100 with 5", 1x50 with 1 minute x4
400 Pull
300 easy
10 AM

Bike tempo 1:06:00 [4] 25.1 mi (22.8 mph)
ahr:146 max:150 slept:7.0 weight:167lbs

Computrainer Tempo Ride
AVG WATTS = 261
5 PM

Run 52:30 [3] 7.02 mi (7:29 / mi) +325ft 7:10 / mi
ahr:138 max:148 slept:7.0 weight:165lbs

Moderate run of 52:20 in the Back Bay

Wednesday Mar 9, 2011 #

6 AM

Weights 1:00:00 [3]
slept:7.5 weight:167lbs

Weight training and PG stabilization

Tuesday Mar 8, 2011 #

6 AM

Swim 40:00 [3] 1.4 mi (28:34 / mi)
slept:7.0 weight:165lbs

2,500 yard swim

600 WU
8x50 drills
400 Pull
4x100 with 10"
300 Pull
300 Easy
10 AM

Mountain Bike 3:29:00 [3] 39.7 mi (11.4 mph) +5226ft
ahr:127 max:150 slept:7.0 weight:163lbs

MTB ride in El Moro and Laguna Wilderness lot's of seated easy climbing mixing between big and small ring climbs.
2 PM

Run (Brick off MTB) 30:00 [4] 4.4 mi (6:49 / mi) +276ft 6:26 / mi
ahr:144 max:150 slept:7.0 weight:163lbs

Decided to do a brick off the MTB, felt like an easy pace HR a little high in some parts of the run (against the wind) but not bad overall. Legs felt good after 5,200+ feet of climbing.

Monday Mar 7, 2011 #

5 AM

Weights 1:00:00 [3]
slept:5.0 weight:165lbs

Weights an pelvic girdle stability training
12 PM

Swim long 1:05:00 [3] 2.3 mi (28:16 / mi)
slept:5.0 weight:165lbs

4,000 yard set

200 WU
4x50 drills
30x100 with 15 second rest
300 Kick
300 Pull

Sunday Mar 6, 2011 #

6 AM

Bike long 4:31:00 [3] 85.1 mi (18.8 mph) +3805ft
ahr:136 max:152 slept:7.0 weight:165lbs

First ride out on the TT bike since IM AZ. Out and back through the canyon and back home.
222 avg watts
679 Max watts
77 avg RPM

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