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Training Log Archive: BStarRacing-CJ

In the 7 days ending Sep 24, 2011:

	activity	#	time	miles		km		+ft
	Bike	2	6:45:00	129.52	(19.2/h)	208.44	(30.9/h)	6115
	Swim	4	5:05:00	9.4	(32:27)	15.13	(20:10)
	Run	4	4:52:00	44.22	(6:36)	71.17	(4:06)	1170
	Mountain Bike	1	3:05:00	37.0	(12.0/h)	59.55	(19.3/h)	4015
	Stretching	1	1:00:00
	Weights	1	45:00
	Total	13	21:32:00	220.14		354.28		11300
averages - sleep:13 weight:156.1lbs

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Saturday Sep 24, 2011 #

6 AM

Swim 1:10:00 [3] 2.3 mi (30:26 / mi)
slept:6.5 weight:157lbs

4,000 yard swim
600 finis snorkel
5 x 200 with 20" rest
14 x 125 with 15" rest
250 easy
4 x 100 pull with 20"
300 easy

8 AM

Bike 5:15:00 [3] 94.3 mi (18.0 mph) +6115ft
ahr:128 max:154 slept:6.5 weight:157lbs

5:15 ride with Art. Pretty solid ride with some good climbing. Pretty much a head wind all day. Did some intervals at the end starting at mile 80 and felt good pushing into the wind. Art was looking better, he will be ready!

Friday Sep 23, 2011 #

5 AM

Run 40:00 [2] 6.0 mi (6:40 / mi)
ahr:117 max:122 slept:7.0 weight:156lbs

40 minute run on the Alter G @ 75% BW

7 AM

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

Light weights and stabilization work

Thursday Sep 22, 2011 #

6 AM

Swim intervals 1:00:00 [4] 2.0 mi (30:00 / mi)
slept:6.5 weight:156.7lbs

3,500 yard speed swim
300 warm up
200 free
200 pull
100 on 1 minute rest easy, 4 x 50 2 on 15" rest 2 on 5 rest rest x 6 SETS
20 x 25 even fast, odd easy on 10" rest
500 easy

10 AM

Mountain Bike 3:05:00 [3] 37.0 mi (12.0 mph) +4015ft
ahr:119 max:148 slept:6.5 weight:156lbs

3:05 mountain bike ride in El Moro, some X terra Maui training

Wednesday Sep 21, 2011 #

12 PM

Run intervals 1:12:00 [4] 10.5 mi (6:51 / mi) +545ft 6:32 / mi
ahr:143 max:162 slept:8.5 weight:156.5lbs

1:12 super run
35 minute aerobic run at 7:05 pace then:
9 minutes hard with 3 minute rest
6 minutes hard with 2 minutes rest
3 by 2 minutes hard with 2 minute rest, 1 minute rest, 30" rest
5 minutes hard
Cool Down 5-8 minutes

Tuesday Sep 20, 2011 #

6 AM

Swim 1:10:00 [3] 2.3 mi (30:26 / mi)
slept:6.5 weight:156lbs

4,000 yard swim
400 warm up
4 x 100
600,500,400,300,3x200,3x100
8x50
100 easy

10 AM

Bike tempo 1:30:00 [4] 35.22 mi (23.5 mph)
ahr:143 max:150 slept:6.5 weight:156lbs

1:30 computrainer tempo ride
AVG WATTS = 280

2 PM

Run tempo 50:00 [4] 8.6 mi (5:49 / mi)
ahr:125 max:145 slept:6.5 weight:156lbs

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

Monday Sep 19, 2011 #

6 AM

Stretching 1:00:00 [3]
slept:8.5 weight:156lbs

Light weights, stabilization and stretching

12 PM

Swim 1:45:00 [3] 2.8 mi (37:30 / mi)
slept:8.5 weight:156lbs

5,000 yard swim
400
6x50 drills
6 x 150 Pull
2 x 1500 with 1.5 minutes rest
6 x 50 (25 easy, 25 fast on 15" rest)
100 Easy

Sunday Sep 18, 2011 #

2 PM

Run 2:10:00 [3] 19.12 mi (6:48 / mi) +625ft 6:36 / mi
ahr:143 max:151 slept:6.0 weight:154.6lbs

Long run of 2:10, shortened it a little and picked up the pace. Last of the long runs is DONE!

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