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Training Log Archive: BStarRacing-CJ

In the 7 days ending Jul 30, 2011:

activity # timemileskm+ft
  Bike2 7:45:00 152.7(19.7/h) 245.75(31.7/h) 4876
  Run5 6:15:15 55.84(6:43) 89.87(4:11) 2731
  Swim4 5:45:00 10.6(32:33) 17.06(20:14)
  Mountain Bike1 4:00:00 42.1(10.5/h) 67.75(16.9/h) 6255
  Weights2 2:00:00
  Stretching1 45:00
  Total14 26:30:15 261.24 420.42 13862
averages - sleep:14.4 weight:156.5lbs

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Saturday Jul 30, 2011 #

7 AM

Swim 1:15:00 [3] 2.3 mi (32:37 / mi)
slept:7.0 weight:157lbs

4,000 yard swim
500 wu
600 pull
3x150 with 15"
400 Pull with 45"
4x100 with 20"
8x50 with fins with 10"
12x75 with 15"
250 Easy

Bike 6:15:00 [3] 119.1 mi (19.1 mph) +4876ft
ahr:134 max:150 slept:7.0 weight:156.8lbs

6:15 ride down to Camp P with a big tail wind almost averaged 21 mph down there. Big time head wind on the way back. Left Kurt at the 3 hour mark and headed up Crown Valley to Portola, through Live Oak, Santiago Canyon, down Jamboree and through Irvine into the Back Bay.
AVG WATTS = 208
3 PM

Run 35:15 [3] 5.52 mi (6:23 / mi) +345ft 6:02 / mi
ahr:141 max:148 slept:7.0 weight:156lbs

35 minute transition run, felt good overall legs a little twingy for the first 5 minutes then things settled in.
9 PM

Stretching 45:00 [3]
slept:7.0 weight:156lbs

stretching session for legs and hips

Friday Jul 29, 2011 #

12 PM

Run tempo 55:00 [4] 10.44 mi (5:16 / mi)
ahr:142 max:150 slept:6.5 weight:156.8lbs

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

Thursday Jul 28, 2011 #

6 AM

Swim tempo 1:30:00 [4] 2.5 mi (36:00 / mi)
slept:6.5 weight:157lbs

4,500 yard tempo swim
800 Warm up
12x25 on 10"
6x50 drills
400 Pull
200 Easy
1x100 with 5" rest, 50 easy on 1 minute x 6 (100's in on 1:13-1:15)
6x50 with fins with 30" rest (in on 30")
100 easy
600 pull with paddles
400 pull no paddles
10 AM

Mountain Bike 4:00:00 [3] 42.1 mi (10.5 mph) +6255ft
ahr:128 max:149 slept:6.5 weight:156lbs

4 hour mtb ride in el moro.
Climbed "I think I can" 9 times total alternating each climb between little ring and big chain ring.
C • 9? 2
4 PM

Run 45:00 [3] 6.12 mi (7:21 / mi) +654ft 6:41 / mi
ahr:132 max:143 slept:6.5 weight:155.7lbs

45 minute easy run

Wednesday Jul 27, 2011 #

6 AM

Weights 1:00:00 [3]
slept:6.5 weight:157lbs

Weights and stabilization work

Tuesday Jul 26, 2011 #

6 AM

Swim 1:25:00 [3] 2.7 mi (31:29 / mi)
slept:6.5 weight:157lbs

4,700 yard swim
500 WU
6x50 drills
4x100 with 20"
(4x200 with 40", 3x50 with 5") x 3
150 easy
600 Pull
10 AM

Bike tempo 1:30:00 [4] 33.6 mi (22.4 mph)
ahr:135 max:148 slept:6.5 weight:157lbs

1:30 computrainer ride, did not feel it today, lack of sleep the last 2 nights and bigger volume is catching up with me. Need to get some good sleep tonight.
AVG WATTS: 245
3 PM

Run 1:20:00 [2] 11.14 mi (7:11 / mi) +576ft 6:51 / mi
ahr:131 max:144 slept:6.5 weight:156.6lbs

1:20 moderte run, much better than the bike today

Monday Jul 25, 2011 #

5 AM

Swim long 1:35:00 [3] 3.1 mi (30:39 / mi)
slept:6.0 weight:156lbs

5,500 yard swim
1,000 finis snorkle
1x800
1x800 broken at the 400
1x800 broken at the 200
1x800 Pull
1x800 broken at the 100
500 Pull
12 PM

Weights 1:00:00 [3]
slept:6.0 weight:156lbs

Weights and stabilization work

Sunday Jul 24, 2011 #

3 PM

Run long 2:40:00 [3] 22.62 mi (7:04 / mi) +1156ft 6:45 / mi
ahr:139 max:149 slept:9.0 weight:157lbs

2:40 long run through the Back Bay and up Jamboree down into CDM and into Crystal Cove and back. Started out feeling like crap but at about 45-50 minutes I started to come around. Was able to negative split the way back. Felt good with a little extra pick up from mile 20 on.
C • LOL! 1

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