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Training Log Archive: BStarRacing-CJ

In the 7 days ending Apr 30, 2011:

	activity	#	time	miles		km		+ft
	Bike	3	8:18:00	161.2	(19.4/h)	259.43	(31.3/h)	7725
	Swim	5	6:00:00	11.1	(32:26)	17.86	(20:09)
	Run	5	3:34:30	33.36	(6:26)	53.69	(4:00)	1563
	Mountain Bike	1	3:00:00	36.4	(12.1/h)	58.58	(19.5/h)	4012
	Weights	2	2:00:00
	Stretching	1	1:00:00
	Total	17	23:52:30	242.06		389.56		13300
averages - sleep:17.1 weight:159.5lbs

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Saturday Apr 30, 2011 #

6 AM

Swim 1:05:00 [3] 2.0 mi (32:30 / mi)
slept:7.0 weight:159lbs

3,500 yard swim
200 Free
200 Pull
200 Pull with Fulcrum Paddles
26 x 100 with 10 sec rest
300 cool down

9 AM

Bike 3:30:00 [3] 67.4 mi (19.3 mph) +3015ft
ahr:132 max:152 slept:7.0 weight:158lbs

3:30 ride through Laguna Canyon, through Irvine, up Oakley hill, through Santiago Canyon and back home. VERY VERY windy in the canyons, almost blown over a few times. Really felt like I was on the Queen K or coming down from Hawi. Really had to hold onto the drops a few times in the Canyons.

C • for us 3

1 PM

Run 30:00 [4] 4.65 mi (6:27 / mi) +385ft 5:59 / mi
ahr:150 max:152 slept:7.0 weight:157.7lbs

Transition run of 30 minutes, felt very comfortable off the bike at this pace. HR was a little bit higher due to the change in weather about 85 degrees and windy when I ran, but not bad.

Friday Apr 29, 2011 #

Stretching 1:00:00 [2]
slept:7.0 weight:160lbs

Hip opening and lower body and upper body stretching

Thursday Apr 28, 2011 #

6 AM

Swim 1:10:00 [4] 2.0 mi (35:00 / mi)
slept:8.0 weight:158lbs

3500 yard speed swim
600 wu
6x75, 50 fast, 25 easy on 20 second rest
(3x100 with 1 minute, 200 with 10 seconds)x4
450 pull

8 AM

Run 32:00 [2] 4.2 mi (7:37 / mi) +345ft 7:04 / mi
ahr:134 max:144 slept:8.0 weight:158lbs

Easy run of 32 minutes

12 PM

Mountain Bike 3:00:00 [3] 36.4 mi (12.1 mph) +4012ft
ahr:127 max:150 slept:8.0 weight:157lbs

MTB moderate ride of 3 hours through El Moro
CLIMBS:
No Dogs
I think I can x 2
Bomber
Mach One

Wednesday Apr 27, 2011 #

5 AM

Weights 1:00:00 [3]
slept:7.0 weight:160lbs

Weights and stabilization work

12 PM

Run intervals 1:12:00 [4] 12.21 mi (5:54 / mi)
slept:6.5 weight:160lbs

Super Run of 1:12
Alter -G Run
35 minutes at 6:40-6:15 pace
4 x 6 minutes at 5:10-5:25 pace, let HR drop 10-15 beats then next interval, @ 6-10% incline
Cool Down

Tuesday Apr 26, 2011 #

6 AM

Swim 1:05:00 [3] 2.0 mi (32:30 / mi)
slept:6.5 weight:161lbs

3,500 yard set
600 WU
8x50
20x100 (5 on 30", 5 on 15", 5 on 20", 5 on 10"
5x50 on 20"
300 Cool down

8 AM

Bike 1:15:00 [5] 23.1 mi (18.5 mph) +1705ft
ahr:129 max:167 slept:6.5 weight:160lbs

Speed Bike
WU down Newport Coast to Crystal Cove
2 x 10 minutes of Newport Coast then over to Pelican Hill with 5 minute rest
3 x 2 minutes with 15 " rest
Down PCH back home.

1 PM

Run tempo 50:30 [4] 7.7 mi (6:34 / mi) +538ft 6:09 / mi
ahr:148 max:154 slept:6.5 weight:160lbs

50 tempo run

Monday Apr 25, 2011 #

5 AM

Weights 1:00:00 [4]
slept:7.0 weight:160lbs

Power sets for the legs of 10,8,6 reps. 2x12 for Upper body. Pelvic girdle and stabilization work.

12 PM

Swim long 1:30:00 [3] 2.8 mi (32:09 / mi)
slept:7.0 weight:161lbs

5,000 yard long swim

300 WU
4x50 drill
6x600 (3 free, 3 pull descend each one on 45" rest)
4x150 (100 fast with 15" rest, 50 easy on 30" Rest)
300 Cool Down

Sunday Apr 24, 2011 #

6 AM

Swim 1:10:00 [3] 2.3 mi (30:26 / mi)
slept:7.0 weight:161lbs

4,000 yard swim set

300 WU
4x50 Drills
20 x 100 with 10" rest, Pull with fulcrum paddles (1:15-1:20)
200 Easy
300 Free
600 Pull with fulcrum paddles
8x50 easy/hard on 15"

11 AM

Bike 3:33:00 [3] 70.7 mi (19.9 mph) +3005ft
ahr:130 max:150 slept:7.0 weight:160lbs

Long Ride of 3:33, through Laguna Canyon, Santiago Canyon half way through Silverado, and out back through Back Bay

AVG WATTS = 206
Max WATTS = 586

4 PM

Run 30:00 [4] 4.6 mi (6:31 / mi) +295ft 6:09 / mi
ahr:148 max:151 slept:7.0 weight:160lbs

Transition Run of 30 minutes

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