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Training Log Archive: BStarRacing-CJ

In the 7 days ending Jan 14, 2012:

	activity	#	time	miles		km		+ft
	Run	5	4:13:00	35.15	(7:12)	56.57	(4:28)	1609
	Bike	2	4:00:30	81.8	(20.4/h)	131.64	(32.8/h)	1825
	CrossFit	3	3:25:00
	Swim	3	3:10:00	6.0	(31:40)	9.66	(19:40)
	Mountain Bike	1	3:05:00	40.1	(13.0/h)	64.54	(20.9/h)	4358
	Total	14	17:53:30	163.05		262.4		7792
averages - sleep:16.3 weight:158.6lbs

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Saturday Jan 14, 2012 #

5 AM

Swim 55:00 [3] 1.8 mi (30:33 / mi)
slept:7.0 weight:159lbs

Around 3,100 yard swim
600 WU
8 x 50 KB no fins
20 x 50 with band only
1,100 straight
Cool down

6 AM

Run 42:00 [3] 6.1 mi (6:53 / mi)
slept:7.0 weight:159lbs

42 minute cruise

1 PM

Mountain Bike 3:05:00 [4] 40.1 mi (13.0 mph) +4358ft
slept:7.0 weight:159lbs

3+ hour mtb ride with 90 minutes of tempo mixed in.

Thursday Jan 12, 2012 #

6 AM

Bike 2:30:30 [4] 49.7 mi (19.8 mph) +1825ft
slept:7.0 weight:159lbs

Ride with Velo 605 played King of the Mountain today. Nice push from the boys on the climbs today.
AVG WATTS = 251
MAX = 889

11 AM

Run 45:00 [3] 6.15 mi (7:19 / mi) +365ft 6:56 / mi
slept:7.0 weight:159lbs

45 minute cruise with malia and stroller.

4 PM

CrossFit 1:10:00 [4]
slept:7.0 weight:159lbs

Warm up, push press program, lung walks with rotation, punter kicks, jump rope with mixed double unders, push ups.

WOD
100 double unders
30 burpees
75 double unders
15 burpees
Total time = 6:49

5 rounds
25 sits ups with abd Matt
25 double unders
10 toes to bars

Wednesday Jan 11, 2012 #

5 AM

Bike intervals 1:30:00 [4] 32.1 mi (21.4 mph)
slept:6.5 weight:159lbs

!:30 computrainer ride
17 x 2 minute efforts hard with 1 minute rest
Cool Down

12 PM

Swim 1:05:00 [3] 2.1 mi (30:57 / mi)
slept:6.5 weight:159lbs

3,700 yard swim
800 WU
1,700 with band, buoy, and paddles (different sets, not straight)
4 x 250
cool down

Tuesday Jan 10, 2012 #

6 AM

Run 40:00 [3] 5.4 mi (7:24 / mi) +225ft 7:08 / mi
slept:7.0 weight:159lbs

40 minute cruise

8 AM

CrossFit 1:15:00 [5]
slept:7.0 weight:158lbs

Warm up drills, air squats, push ups, rotations, punter kicks, lunge with rotations.

Strength WOD:
5 rounds
8 dead lifts with 165#
as many toes to bars as possible (highest was 14, lowest was 8)

WOD:
4 rounds
5 dead lifts with 155#
10 burpees

Total TIme = 4:36

3 PM

Run 1:05:00 [4] 9.2 mi (7:04 / mi) +485ft 6:44 / mi
slept:7.0 weight:158lbs

15 minute cruise, 45 minute pregression to steady pace of 6:40-50, 5 minute cruise

Monday Jan 9, 2012 #

5 AM

Swim 1:10:00 [4] 2.1 mi (33:20 / mi)
slept:7.0 weight:158lbs

3,800 yard set
WU, KB 8 x 50 no fins
12 x 50 with band
12 x 150 with 10"
Cool Down

1 PM

Run 1:01:00 [3] 8.3 mi (7:21 / mi) +534ft 6:56 / mi
slept:7.0 weight:158lbs

50 cruise with 8 strides up hill with walk back

Sunday Jan 8, 2012 #

6 PM

CrossFit 1:00:00 [5]
slept:8.0 weight:158lbs

Crossfit session
Warm up, stretching, shoulder mobility with bands, dips, pull ups, rotation mobility.

WOD:
Tabata: Burpees, sit-ups, DB push press with 20#, air squats.
8 Rounds with 20" of work and 10" rest
32 intervals total and 16 minutes total

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