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Training Log Archive: BStarRacing-CJ

In the 7 days ending Mar 3, 2012:

activity # timemileskm+ft
  Bike3 5:52:00 123.21(21.0/h) 198.29(33.8/h) 3133
  Run5 4:41:12 42.51(6:37) 68.41(4:07) 1179
  Swim4 4:38:00 9.26(30:01) 14.9(18:39)
  Cyclocross Bike1 2:10:00 29.6(4:24) 47.64(2:44) 3005
  Weights3 2:10:00
  CrossFit2 2:00:00
  Stretching1 30:00
  Total19 22:01:12 204.58 329.24 7317
averages - sleep:19.4 weight:155.2lbs

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Saturday Mar 3, 2012 #

6 AM

Swim 1:00:00 [3] 2.0 mi (30:00 / mi)
slept:7.5 weight:155lbs

3,500 yard wetsuit swim
1 PM

Bike 1:30:00 [3] 32.1 mi (21.4 mph) +328ft
slept:7.5 weight:155lbs

1:30 ride on PCH with 8 x 30" hard with 1 minute easy mixed in.
AVG WATTS= 228
MAX WATTS = 865
C • get low... 2

Friday Mar 2, 2012 #

12 PM

Run 43:00 [3] 6.4 mi (6:43 / mi) +285ft 6:27 / mi
slept:8.5 weight:156lbs

40 minute cruise run with 8 hill strides and walk back.

Thursday Mar 1, 2012 #

6 AM

Swim 1:08:00 [3] 2.33 mi (29:11 / mi)
slept:7.0 weight:155lbs

4,100 yard wetsuit swim, desert tri on Sunday
C • Good Luck... 4
9 AM

Cyclocross Bike 2:10:00 [3] 29.6 mi (4:24 / mi) +3005ft 4:00 / mi
slept:7.0 weight:155lbs

2:10 On cross bike in el Moro
3 PM

CrossFit 50:00 [5]
slept:7.0 weight:156lbs

Warm up, pull ups, squats, power cleans,kettle bell swings

WOD
5 rounds
3 AMRAP

3 power cleans with 100#
6 push ups
9 air squats
1 minute rest in between

1) 4 rounds
2) 4 rounds 3 reps
3) 4 rounds 3 reps
4) 4 rounds 2 reps
5) 4 rounds 1 reps

4 PM

Weights 35:00 [4]
slept:7.0 weight:155lbs

Wendler Strength Training

Press 5,5,7 ended with 95#
Back Squat 5,5,8 ended with 200#

Wednesday Feb 29, 2012 #

5 AM

Bike 1:30:00 [4] 33.06 mi (22.0 mph)
slept:7.0 weight:154lbs

1:30 computrainer ride
45 minute cruise
4 x 6 minute solid efforts with 1 minute rest
15 minutes cruise

AVG WATTS = 240
12 PM

Run 40:00 [3] 6.17 mi (6:29 / mi)
slept:7.0 weight:155lbs

40 minute run on Alter G at 75% BW
1 PM

Stretching 30:00 [3]
slept:7.0 weight:154lbs

30 minute hip mobility WOD with band

Tuesday Feb 28, 2012 #

5 AM

Swim 1:20:00 [4] 2.55 mi (31:22 / mi)
slept:7.0 weight:155lbs

4,500 yard swim
WU
Drills
2 sets of 4 x 300 descend 1-4 with 30" rest
800
Cool down
8 AM

CrossFit 1:10:00 [5]
slept:7.0 weight:154lbs

Warm up 1,000 meter row, lunges, rotations, hip swings, push ups, punter kicks, pass through with PVC

WOD
4 rounds

3 power clean hangs with #105
30 meter prowler push low and high position with #165
200 meter run

4 minute rest
11 AM

Run 1:10:00 [4] 10.07 mi (6:57 / mi) +505ft 6:38 / mi
slept:7.0 weight:154lbs

1:10 total run
30 minute cruise
20 x hard for 30" with 30" jog up Ciiff Drive
15 minute cruise
4 PM

Weights 1:00:00 [4]
slept:7.0 weight:155lbs

Wendler Strength Training

Front Squat 5,5 7
Deadl Lift 5,5,7

260 abd mat sit ups
50 pull ups
50 dips

Monday Feb 27, 2012 #

5 AM

Swim 1:10:00 [3] 2.38 mi (29:25 / mi)
slept:7.0 weight:155lbs

4,200 yard swim
Band paddle work
12 PM

Run 1:15:00 [3] 12.15 mi (6:10 / mi)
slept:7.0 weight:155lbs

1:15 run On Alter G at 75% BW

Sunday Feb 26, 2012 #

11 AM

Weights 35:00 [3]
slept:7.0 weight:157lbs

Wendler Strength Training

Press. 5,5,8
Back Squat. 5,5,11
1 PM

Bike 2:52:00 [3] 58.05 mi (20.2 mph) +2805ft
slept:7.0 weight:157lbs

2:52 ride with 45 tempo effort mixed in. Rode the Speed Concept today since I might be racing on Sunday at the Desert Triathlon.
AVG WATTS = 230
4 PM

Run 53:12 [3] 7.72 mi (6:53 / mi) +389ft 6:35 / mi
ahr:140 slept:7.0 weight:156lbs

50 minute cruise with 8 hill strides with jog back. Windy and cold out there.

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