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Training Log Archive: BStarRacing-CJ

In the 7 days ending Jul 2, 2011:

	activity	#	time	miles		km		+ft
	Bike	3	10:45:00	216.11	(20.1/h)	347.8	(32.4/h)	7722
	Swim	3	3:47:00	7.3	(31:06)	11.75	(19:19)
	Weights	3	3:23:00	2.1		3.38
	Mountain Bike	1	3:06:00	35.6	(11.5/h)	57.29	(18.5/h)	4895
	Run	3	3:01:00	27.43	(6:36)	44.15	(4:06)	1354
	Stretching	1	35:00
	Total	14	24:37:00	288.54		464.36		13971
averages - sleep:14.6 weight:156.6lbs

6:20

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Saturday Jul 2, 2011 #

6 AM

Weights 1:08:00 [3] 2.1 mi (32:23 / mi)
slept:7.0 weight:156lbs

3,600 yard swim before the long bike

7 AM

Bike 5:12:00 [3] 100.1 mi (19.2 mph) +5233ft
ahr:140 max:154 slept:7.0 weight:154lbs

5:10 long bike 3x through Santiago Canyon and 2x through Silverado. Rode the last 2 hours with Art. Very hot out there in the canyons today.
AVG WATTS= 207

Friday Jul 1, 2011 #

12 PM

Run tempo 55:00 [4] 10.16 mi (5:25 / mi)
ahr:128 max:143 slept:7.5 weight:156.8lbs

55 minute tempo run on the Alter G @ 75% BW

Thursday Jun 30, 2011 #

6 AM

Swim 1:20:00 [3] 2.5 mi (32:00 / mi)
slept:7.0 weight:157lbs

4,500 yard swim set
400 WU
8 x 50 drills
3x50 with 5", 1x 150 with 30" rest x 6
8x100 pull 1-4 with 30", 5-8 with 15"
200 Easy with fins
1,000 Pull

11 AM

Mountain Bike 3:06:00 [3] 35.6 mi (11.5 mph) +4895ft
ahr:126 max:151 slept:7.0 weight:157lbs

3:06 mtb ride in el moro. nice and hot,

4 PM

Run 40:00 [3] 5.42 mi (7:23 / mi) +576ft 6:42 / mi
ahr:136 max:144 slept:7.0 weight:155.8lbs

40 minute run, not much recovery time after the mountain bike. Loved the heat but HR up a little adjusting to it.

Wednesday Jun 29, 2011 #

6 AM

Weights 1:05:00 [3]
slept:6.5 weight:157.5lbs

Weights and stabilization work

Tuesday Jun 28, 2011 #

6 AM

Swim 1:12:00 [3] 2.3 mi (31:19 / mi)
slept:7.5 weight:157lbs

4,000 yard swim
300 WU
200 Pull
200 Kick
4x50 drills
175, 25,150,25,100,25,75,25,50,25
5x50
1,000 pull

10 AM

Bike 1:30:00 [4] 34.51 mi (23.0 mph)
ahr:142 max:148 slept:7.5 weight:157lbs

1:30 Computrainer ride, started out flat but finished strong. Picked it up the last 1/2 hour and gained 25 watts on my average, and .5 mph.
AVG WATTS = 265

2 PM

Run 1:26:00 [3] 11.85 mi (7:15 / mi) +778ft 6:50 / mi
ahr:132 max:145 slept:7.6 weight:156.5lbs

1:26 moderate run around the back bay, lots of wind today.

Monday Jun 27, 2011 #

6 AM

Weights 1:10:00 [3]
slept:8.5 weight:157lbs

Weight training and stabilization work

12 PM

Swim 1:15:00 [3] 2.5 mi (30:00 / mi)
slept:8.5 weight:157lbs

4,500 yard long swim

300 WU

6x50 drills

6x50 Kick

4x200 with 30", 1x400 pull on 15" x sets

10 PM

Stretching 35:00 [3]
slept:7.5 weight:156.5lbs

Stretching, lacrosse ball, and rumble roller. Good times!

Sunday Jun 26, 2011 #

7 AM

Bike 4:03:00 [3] 81.5 mi (20.1 mph) +2489ft
ahr:128 max:149 slept:6.0 weight:157lbs

Ride with Kurt out to Camp Pendelton and back. Much cooler than yesterday's ride. Tired because of all the activities this weekend and lack of sleep. TIme to rest. Might swim later.
AVG WATTS =207

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