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Training Log Archive: BStarRacing-CJ

In the 7 days ending Jan 28, 2012:

	activity	#	time	miles		km		+ft
	Bike	5	10:08:30	210.25	(20.7/h)	338.36	(33.4/h)	5517
	Swim	3	3:15:00	6.2	(31:27)	9.98	(19:32)
	CrossFit	3	3:05:00
	Run	3	2:35:02	22.65	(6:51)	36.45	(4:15)	1353
	Weights	1	30:00
	Total	15	19:33:32	239.1		384.79		6870
averages - sleep:16.4 weight:156.7lbs

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Saturday Jan 28, 2012 #

8 AM

Run 42:32 [3] 6.23 mi (6:50 / mi) +228ft 6:36 / mi
slept:9.0 weight:158lbs

40 minute cruise with 8 hill strides

2 PM

Bike 1:32:00 [3] 33.0 mi (21.5 mph) +358ft
slept:9.0 weight:158lbs

1:30+ cruise on pch

Friday Jan 27, 2012 #

6 AM

Swim 1:10:00 [3] 2.1 mi (33:20 / mi)
slept:6.5 weight:157lbs

3,700 yard swim
600 WU
5x 100 kb
8x100 band only
1,500 straight
300 cd

Thursday Jan 26, 2012 #

6 AM

Bike 2:16:00 [4] 46.8 mi (20.6 mph) +1785ft
slept:7.0 weight:156lbs

2:15+ ride with 605 crew
AVG WATTS = 236
MAX WATTS = 900

10 AM

Run 42:30 [3] 5.81 mi (7:19 / mi) +380ft 6:53 / mi
slept:7.0 weight:156lbs

40+ minute cruise run with Malia and stroller

3 PM

CrossFit 1:10:00 [4]
slept:7.0 weight:157lbs

Warm up and drills

Windler Strength Program
Press 5,5,10
Back squat 5,5,11

WOD
3 rounds
10 OHS with 83#
50 double Unders

Time = 12:36

Wednesday Jan 25, 2012 #

5 AM

Swim 1:05:00 [3] 2.1 mi (30:57 / mi)
slept:7.0 weight:156lbs

3,700 yard swim

12 PM

Bike 1:25:00 [4] 31.15 mi (22.0 mph)
slept:7.0 weight:155lbs

Comiptrainer ride
30 minute cruise, 6 by 4 monittes hard effort keeping WATTS up with 1 minute recovery, 25 minute cruise

Tuesday Jan 24, 2012 #

8 AM

CrossFit 1:10:00 [5]
slept:8.0 weight:157lbs

Warm up 1,000 meter row, air squats, push ups rotations x 2 rounds
punter kicks, rotation lunges x 2 rounds

Snatch training and progressions

WOD
5 rounds
14 double unders
12 wall ball with 20# -10'
10 box jumps at 24"
8 push ups

Total Time = 10:55

10 AM

Run 1:10:00 [4] 10.61 mi (6:36 / mi) +745ft 6:11 / mi
slept:8.0 weight:157lbs

1:10 total run
20 minute cruise at around 6:50 pace
40 minutes steady at around 6:25 pace
10 minute cruise at around 6:50 pace

2 PM

Bike 1:45:30 [3] 37.2 mi (21.2 mph) +589ft
slept:8.0 weight:156lbs

!:45 ish ride on PCH with the TT bike. Liking the 170mm cranks and dropped front end.

AVG WATTS = 219

5 PM

Weights 30:00 [4]
slept:8.0 weight:156lbs

Winder strength training

Front Squats
5 reps with 83#
5 reps with 103#
9 reps with 113#

Dead Lift
5 reps with 113#
5 reps with 133#
13 reps with 153#

Monday Jan 23, 2012 #

12 PM

Swim 1:00:00 [3] 2.0 mi (30:00 / mi)
slept:8.5 weight:157lbs

3,600 yard swim

600 WU
10 x 50 Kick no board
8 x 100 with band only
10 x 150 with 15" rest
200 easy

Sunday Jan 22, 2012 #

2 PM

Bike 3:10:00 [3] 62.1 mi (19.6 mph) +2785ft
slept:7.5 weight:157lbs

3+ hour ride through Laguna and Santiago Canyons.
90 minutes of tempo riding mixed in.

AVG WATTS = 237

8 PM

CrossFit 45:00 [4]
slept:7.5 weight:157lbs

Warm up drills.....

WOD
3 Rounds
100 m DB waiter walk on Right
30 sit ups
100 m DB waiter walk on left
30 back extensions/supermans

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