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Training Log Archive: BStarRacing-CJ

In the 7 days ending Jul 16, 2011:

	activity	#	time	miles		km		+ft
	Bike	2	6:15:00	128.94	(20.6/h)	207.51	(33.2/h)	3000
	Swim	4	6:00:00	11.4	(31:35)	18.35	(19:37)
	Run	5	5:01:00	45.5	(6:37)	73.22	(4:07)	1992
	Mountain Bike	1	3:54:00	46.7	(12.0/h)	75.16	(19.3/h)	5687
	Weights	2	2:30:00
	Stretching	1	45:00
	Total	15	24:25:00	232.54		374.24		10679
averages - sleep:14.6 weight:156.2lbs

6:25

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Saturday Jul 16, 2011 #

5 AM

Swim 1:10:00 [3] 2.3 mi (30:26 / mi)
slept:7.0 weight:155lbs

4,000 yard swim
300 Finis snorkle
4x50 drills
20 x 100 with 10"
200 easy
300 Finis snorkle
1,300 pull with paddles

7 AM

Bike 4:45:00 [3] 94.8 mi (20.0 mph) +3000ft
ahr:136 max:150 slept:7.0 weight:155lbs

Ride out to and though Camp Pendelton and back with Kurt.
AVG WATTS = 219

C • those 2

1 PM

Run 30:00 [3] 4.64 mi (6:28 / mi) +375ft 6:00 / mi
ahr:143 max:148 slept:7.0 weight:155lbs

30 minute transition run after the bike. Legs felt good, some good head winds on the way back home.

Friday Jul 15, 2011 #

6 AM

Run 50:00 [4] 9.3 mi (5:23 / mi)
ahr:134 max:142 slept:6.0 weight:156lbs

Tempo run on Alter G at 75% BW.

12 PM

Stretching 45:00 [3]
slept:6.0 weight:156lbs

Mobility WOD, hip and hamstring work, lacrosse ball to the calves, yummy!

Thursday Jul 14, 2011 #

6 AM

Swim 1:20:00 [3] 2.6 mi (30:46 / mi)
slept:7.5 weight:156.6lbs

4,600 yard swim
600 with finis snorkle freestyle trainer
8 x 50 with 20"
4x100 with 20"
3x100 with 5",1x50 with 1 minute rest x 4 sets
8x50 with tempo trainer
300 finish snorkle trainer
200 pull no paddles
600 pull with paddles
100 easy

11 AM

Mountain Bike 3:54:00 [3] 46.7 mi (12.0 mph) +5687ft
ahr:121 max:144 slept:7.0 weight:156.5lbs

3:54 mountain bike through El Moro and Laguna Wilderness Park.

4 PM

Run 36:00 [3] 5.1 mi (7:04 / mi) +425ft 6:33 / mi
ahr:134 max:144 slept:7.0 weight:156lbs

Ended up being a run after that longer mountain bike.

Wednesday Jul 13, 2011 #

6 AM

Weights 1:30:00 [3]
slept:6.0 weight:156.8lbs

Weights/stabilization work and mobility WOD for the hips and hamstrings.

Tuesday Jul 12, 2011 #

6 AM

Swim 1:30:00 [3] 2.8 mi (32:09 / mi)
slept:7.0 weight:157lbs

5,000 yard swim
200 WU
200 drills
200 Pull
200 catch up
30 x 100 on 10" rest
250 catch up
1,000 pull

10 AM

Bike 1:30:00 [4] 34.14 mi (22.8 mph)
ahr:139 max:144 slept:7.0 weight:156lbs

1:30 computrainer ride, felt good but not great.
AVG WATTS = 257

2 PM

Run 1:05:00 [3] 9.04 mi (7:11 / mi) +547ft 6:48 / mi
ahr:132 max:144 slept:7.0 weight:156lbs

1:05 moderate run

Monday Jul 11, 2011 #

5 AM

Swim long 2:00:00 [3] 3.7 mi (32:26 / mi)
slept:6.0 weight:157lbs

6,500 yard swim
300 WU
6x50 drills
100,200,300,2x600,300,3x200,6x100 with 15" rest per 100
6x150 Pull with 30"
9x50 drills
250 easy
1,000 Pull

12 PM

Weights 1:00:00 [3]
slept:6.0 weight:157lbs

Weights and stabilization work, hip stretching

Sunday Jul 10, 2011 #

2 PM

Run long 2:00:00 [3] 17.42 mi (6:53 / mi) +645ft 6:39 / mi
ahr:142 max:148 slept:9.0 weight:157lbs

Long run of 2 hours through the Back Bay and along bike trail into Irvine. Best long run I might have ever had as far as pace.

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