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Training Log Archive: BStarRacing-CJ

In the 7 days ending Jun 18, 2011:

	activity	#	time	miles		km		+ft
	Bike	2	6:15:00	126.15	(20.2/h)	203.02	(32.5/h)	4365
	Run	4	4:09:20	36.12	(6:54)	58.13	(4:17)	2489
	Swim	4	3:55:00	7.1	(33:06)	11.43	(20:34)
	Mountain Bike	1	2:52:00	34.5	(12.0/h)	55.52	(19.4/h)	4012
	Stretching	2	1:15:00
	Weights	1	1:00:00
	Total	14	19:26:20	203.87		328.1		10866
averages - sleep:14.3 weight:158.1lbs

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Saturday Jun 18, 2011 #

6 AM

Swim 55:00 [3] 1.7 mi (32:21 / mi)
slept:6.5 weight:158lbs

3,000 yard swim

1,400 straight

(3x150, 1x300) x 2 (pull)

100 easy

7 AM

Bike 4:45:00 [3] 91.5 mi (19.3 mph) +4365ft
ahr:130 max:144 slept:6.5 weight:158lbs

4:45 long ride, south on PCH to Crown Vally, up CV to portola, then live oak, past Cook's and through Santiago to Silverado Canyon, back through Santiago, to Jamboree, on bike trail and though Back Bay x 2. Legs were flat but stronger at the end

AVG WATTS = 196

Friday Jun 17, 2011 #

6 AM

Run 30:00 [2] 4.32 mi (6:57 / mi)
slept:7.0 weight:159lbs

30 minute easy run on the Alter-G @ 70% BW. Took it easy to test the foot out. Been sore since the day after HV. Some how I pissed off my medial plantar nerve/fascia area. Will attempt tempo run on Alter-G at lunch.

C • maybe 2

12 PM

Run 50:30 [4] 8.45 mi (5:59 / mi)
ahr:130 max:138 slept:7.0 weight:159lbs

Run number 2 on the Alter-G at 70% BW for 50 minutes. Foot better but cautious with it at this point.

1 PM

Stretching 30:00 [3]
slept:7.0 weight:159lbs

Stretching of lower legs and hips

Thursday Jun 16, 2011 #

7 AM

Swim 1:00:00 [3] 1.7 mi (35:18 / mi)
slept:7.0 weight:158lbs

3,000 yard tempo swim

250 warm up

6x75 with 50 easy, 25 fast on 15"

8x150 with 100 fast and 50 easy on 45" (100's in on the 1:20)

600 Pull

10x50 with 10" rest

10 AM

Mountain Bike 2:52:00 [3] 34.5 mi (12.0 mph) +4012ft
ahr:121 max:144 slept:7.0 weight:159lbs

Moderate ride on the MTB in El Moro and Laguna Wilderness Park
Nice and easy pace with small ring climbs at a comfortable pace keeping the HR around 125-130 on the climbs. Good to back on the MTB. I plan on spending at least 1-2x/week on the MTB for this Kona prep.

Wednesday Jun 15, 2011 #

6 AM

Weights 1:00:00 [3]
slept:6.75 weight:158lbs

Weights and stabilization work

Tuesday Jun 14, 2011 #

6 AM

Swim 45:00 [3] 1.4 mi (32:09 / mi)
slept:7.15 weight:159lbs

2,500 yard swim
600 WU
10x100 with 10" rest, 30" on every 3rd
300 Kick
300 Pull with fulcrum paddles
300 easy

10 AM

Bike 1:30:00 [4] 34.65 mi (23.1 mph)
ahr:143 max:149 slept:7.5 weight:158lbs

1:30 comuptrainer tempo ride
AVG WATTS = 267
MAX WATTS = 406
AVG CADENCE = 87

1 PM

Run 1:01:00 [3] 8.35 mi (7:18 / mi) +535ft 6:53 / mi
ahr:138 max:144 slept:7.5 weight:155lbs

1:01 moderate run, oh my aching legs on the downhills! Tight like fubu can't wait for that massage tonight! It's gonna be painful but worth it.

9 PM

Stretching 45:00 [2]
slept:7.5 weight:157lbs

Stretching hip opening and legs, lower quarter work

Monday Jun 13, 2011 #

12 PM

Swim 1:15:00 [3] 2.3 mi (32:37 / mi)
slept:8.5 weight:159lbs

4,000 yard swim set
200 Warm up
4x50 drills
30 x 100 (10 free, 10 pull, 10 paddles) with 15 second rest
300 kick
300 easy

Sunday Jun 12, 2011 #

7 AM

Run race 1:47:50 [5] 15.0 mi (7:11 / mi) +1954ft 6:24 / mi
ahr:150 max:165 slept:7.0 weight:158lbs

Holcolmb Valley 15 mile trail run. 1st place overall.

C • sick! 5

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