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Training Log Archive: BStarRacing-CJ

In the 7 days ending Sep 17, 2011:

activity # timemileskm+ft
  Bike4 12:58:00 257.2(19.8/h) 413.92(31.9/h) 11630
  Swim5 5:53:00 11.7(30:10) 18.83(18:45)
  Run4 3:22:00 31.11(6:30) 50.07(4:02) 356
  Weights2 2:00:00
  Total15 24:13:00 300.01 482.82 11986
averages - sleep:17.3 weight:156.6lbs

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Saturday Sep 17, 2011 #

6 AM

Swim 1:05:00 [3] 2.0 mi (32:30 / mi)
slept:7.0 weight:156lbs

3,500 yard swim
pretty boring ladder after warm up
8 AM

Bike 6:10:00 [3] 118.0 mi (19.1 mph) +6200ft
ahr:135 max:158 slept:7.0 weight:156lbs

6:10 long ride with Art and Kurt "I am going to attack every hill I see" Nofziger, he should kill the Orangeman Tri. Felt pretty good all day. Nice ride with lot's of climbing up to Portola, up Jamboree, through the Canyon to Silverado, down to Cook's and back through the canyon and through Silverado again, through Orange and then up Cannon and back up Chapman. From their down Jamboree and home through the Back Bay. Pretty windy at the end of the ride.
AVG WATTS = 208
3 PM

Run 30:00 [3] 4.67 mi (6:25 / mi) +356ft 5:59 / mi
ahr:143 max:149 slept:7.0 weight:156lbs

30 minute transition, felt good, not great but good.
Last long Saturday for Kona is in the books!

Friday Sep 16, 2011 #

6 AM

Weights 1:00:00 [3]
slept:7.0 weight:157lbs

Weights and stabilization and stretching
12 PM

Swim tempo 1:00:00 [4] 2.0 mi (30:00 / mi)
slept:7.0 weight:157lbs

3,500 yard speed swim
600 warm up
6 x 75 (50 fast, 25 easy) with 20"
(3 x 100 with 1 minute rest, 1 x 200 with 10" rest )x4
4 x 100 Pull with 15"
50 easy

Thursday Sep 15, 2011 #

10 AM

Swim long 2:00:00 [3] 4.0 mi (30:00 / mi)
slept:8.0 weight:157lbs

7,000 yard swim
200 Finis Snorkel
6x75 finis Snorkel with 15" rest
45 x 100 with 10" rest
800 Pull
10 x 50 with Fins
550 mixed drills, backstroke, pull, free
12 PM

Bike 2:45:00 [3] 50.3 mi (18.3 mph) +1725ft
ahr:119 max:139 slept:8.0 weight:157lbs

2:45 mellow ride
AVG WATTS = 174

Wednesday Sep 14, 2011 #

6 AM

Weights 1:00:00 [3]
slept:7.0 weight:157.8lbs

Light weight, stabilization work, and hip/hamstring mobility WOD
12 PM

Run 50:00 [3] 8.64 mi (5:47 / mi)
ahr:130 max:135 slept:7.0 weight:157lbs

50 minute run on the Alter G @ 70-75% BW

Tuesday Sep 13, 2011 #

6 AM

Swim 1:15:00 [3] 2.5 mi (30:00 / mi)
slept:7.0 weight:156lbs

4,200 yard moderate swim
400 finis snorkel
12 x 50
6 x 150 Pull
100, 200, 100, 300, 100, 400, 100, 500
400 Pull
100 easy
6 x 50 easy
10 AM

Bike tempo 1:30:00 [4] 32.8 mi (21.9 mph) +375ft
ahr:140 max:152 slept:7.0 weight:156.8lbs

!:30 tempo ride along PCH to Seal Beach and back to NB. Had good legs and felt pretty strong. Testing with some recovery nutrition after 70.3 Vegas and I think it worked, we will see how the rest of this week goes.
AVG WATTS = 248
C • recovery? 2
3 PM

Run 35:00 [2] 4.7 mi (7:27 / mi)
ahr:108 max:110 slept:7.0 weight:157lbs

Easy recovery run on the Alter G @ 65-70% BW. A ride on the magic carpet!

Sunday Sep 11, 2011 #

Event: 70.3 World Half Ironman Championships
 
7 AM

Swim race 33:00 [4] 1.2 mi (27:30 / mi)
slept:6.0 weight:156lbs

70.3 Vegas - swim, felt great the entire swim and it felt like I was going to break 30 but not so much. James felt the same way, maybe it was a little long
C • not sure... 2
8 AM

Bike race 2:33:00 [4] 56.1 mi (22.0 mph) +3330ft
ahr:151 max:161 slept:6.0 weight:156lbs

70.3 Vegas bike, felt pretty good all day, damn those boys can fly. Kind of stuck in no man's land. Maybe 3 or 4 passed me but I was by myself a lot of the ride. Great course with some good rollers.
AVG WATTS = 252
11 AM

Run race 1:27:00 [4] 13.1 mi (6:38 / mi)
slept:6.0 weight:156lbs

70.3 Vegas run, felt pretty solid on the run after a major hamstring cramp getting off the bike. Some good mix of uphill and downhill on the course.

Ended up finishing in 4:39 and 10th place in my age group. Pretty stoked as this is not really my distance but I felt the course would suite me well. Also I did not taper for the race and did 90% of my workouts the week of the race for my Kona prep. Bottom line is I am STOKED to get top 10. Next up Kona gotta keep the ball rolling!
C • on track 5

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