Training Log Archive: BStarRacing-CJIn the 7 days ending Oct 1, 2011:
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Saturday Oct 1, 2011 #
Swim 1:10:00 [3] 2.3 mi (30:26 / mi)
slept:7.5 weight:157lbs
Bike tempo 2:28:00 [4] 54.1 mi (21.9 mph) +1265ft
ahr:139 max:150 slept:7.5 weight:156.8lbs
Thursday Sep 29, 2011 #
Swim 50:00 [2] 1.6 mi (31:15 / mi)
slept:7.5 weight:157lbs
600 warm up
600 pull
200 drills
5 x 100 with 20" rest
100 easy
500 easy swim
Mountain Bike 3:10:00 [3] 39.1 mi (12.3 mph) +3995ft
ahr:124 max:148 slept:7.5 weight:157lbs
Run 40:00 [3] 5.5 mi (7:16 / mi) +456ft 6:45 / mi
ahr:133 max:142 slept:7.5 weight:157lbs
Wednesday Sep 28, 2011 #
Run tempo 1:15:00 [4] 11.1 mi (6:45 / mi) +658ft 6:24 / mi
ahr:146 max:152 slept:7.0 weight:157lbs
Tuesday Sep 27, 2011 #
Run intervals 30:00 [4] 5.26 mi (5:42 / mi)
ahr:130 max:145 slept:7.5 weight:157lbs
Swim 50:00 [3] 1.6 mi (31:15 / mi)
slept:7.5 weight:157lbs
200 finis snorkel
10 x 50 drills
15 x 100 2 on 10", 1 on 30"
600 easy
Bike intervals 1:06:00 [4] 25.1 mi (22.8 mph)
ahr:141 max:158 slept:7.5 weight:157lbs
15 warm up
4 x 15" accelerations with 20 second rest
3 minutes easy
3 x 5 minutes hard gradually picking up the effort with 2 minutes rest
Cool Down
AVG WATTS for the ride was 260
AVG WATTS for warm up and intervals was 270
AVG WATSS for the intervals was 305-320
Monday Sep 26, 2011 #
Weights 1:10:00 [3]
slept:7.5 weight:157lbs
Sunday Sep 25, 2011 #
Run long 1:50:00 [3] 16.25 mi (6:46 / mi) +578ft 6:33 / mi
ahr:144 max:150 slept:7.5 weight:157lbs