Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BStarRacing-CJ

In the 7 days ending Mar 31, 2012:

	activity	#	time	miles		km		+ft
	Bike	3	6:37:00	132.7	(20.1/h)	213.56	(32.3/h)	3605
	Run	7	6:00:08	55.1	(6:32)	88.67	(4:04)	2257
	Swim	5	5:25:03	10.42	(31:12)	16.77	(19:23)
	Mountain Bike	2	3:32:30	45.54	(12.9/h)	73.29	(20.7/h)	4168
	Weights	3	1:45:00
	CrossFit	1	1:30:00
	Total	19	24:49:41	243.76		392.29		10030
averages - sleep:20.5 weight:155.5lbs

4:59

0:00

» now

Saturday Mar 31, 2012 #

Event: Xterra Bonelli

8 AM

Swim race 13:03 [4] 0.5 mi (26:05 / mi)
slept:6.0 weight:156lbs

Xterra bonelli swim
Totally hyperventilated and haven't done this in a long long time. Water was 57 but didn't feel bad warming up. Probably lost about 1:30 on the swim.

Mountain Bike race 1:02:30 [5] 15.0 mi (14.4 mph) +1600ft
slept:6.0 weight:156lbs

Xterra bonelli MTB
Felt great on the bike after being upset about the swim. Negative split the 2nd loop.

9 AM

Run race 23:23 [5] 3.4 mi (6:53 / mi) +675ft 5:47 / mi
slept:6.0 weight:156lbs

Felt strong on the run very challenging course. Fastest run split in the race.

Ended up 2nd overall, 1st in AG by over 7 minutes....pleased with today!

C • nice! 3

2 PM

Bike 3:05:00 [3] 61.4 mi (19.9 mph) +725ft
slept:6.0 weight:156lbs

3:05 cruise ride on TT bike along PCH

Friday Mar 30, 2012 #

5 AM

Run 1:00:00 [4] 10.1 mi (5:56 / mi)
slept:7.0 weight:156lbs

1 hour run on Alter G @75% BW
30 minute cruise
20 minutes solid
10 minute cruise
@1% incline

12 PM

Swim 1:25:00 [3] 2.61 mi (32:34 / mi)
slept:7.0 weight:156lbs

4,600 yard swim
1,000 wu
8 x 50
6x 300
12 x 100
200

Thursday Mar 29, 2012 #

6 AM

Run 50:00 [3] 7.8 mi (6:25 / mi)
slept:7.0 weight:155lbs

50 minute cruise on Alter G @ 75%

9 AM

Mountain Bike 2:30:00 [3] 30.54 mi (12.2 mph) +2568ft
slept:7.0 weight:156lbs

2:30 ride in El Moro on the hardtail since that is what I will be riding this weekend at xterra bonelli. Also got to play with the Go Pro today!

5 PM

Weights 35:00 [4]
slept:8.0 weight:156lbs

Wendler Strength Training

Front Squats: 5,5,15
Dead Lifts: 5,5,30

C • wendler... 2

Wednesday Mar 28, 2012 #

5 AM

Swim 1:15:00 [4] 2.38 mi (31:31 / mi)
slept:8.5 weight:156lbs

4,200 yard swim
600 warm up
4 x 100 with band, 300 paddles only, 300 cruise
2 x 400 with band, 200 paddles only, 200 cruise
1 x 400 with band, 200 paddles only, 400 cruise
400 cruise
200 cool down

12 PM

Run 1:30:00 [4] 13.53 mi (6:39 / mi) +728ft 6:20 / mi
slept:8.5 weight:155lbs

1:30 total run
30 minute cruise
45 minutes steady (tried to descend, 6:30,6:25,6:20 in 15 blocks, close but wind put a damper on that)
15 minute cruise

Tuesday Mar 27, 2012 #

6 AM

Swim 1:12:00 [4] 2.38 mi (30:15 / mi)
slept:6.5 weight:155lbs

4,200 swim
Warm up
Main set 25 x 100 descend 1-5 with 15" rest
800 cruise
100 relax

8 AM

CrossFit 1:30:00 [5]
slept:6.5 weight:155lbs

Warm up 1,000 meter row
High knees, fast feet, jumping jacks
High knee run, buttkickers, rotation lunge walks
Air squats, push ups, rotations

WOD
5 rounds

21 Turkish Get Ups with 18# KB
400 meter run

Total Time = 32:52

Run 5:45 [5] 1.25 mi (4:36 / mi)
slept:6.5 weight:155lbs

5 x 400 meter sprint on the WOD at crossfit

1 PM

Bike 1:37:00 [4] 35.8 mi (22.1 mph) +1005ft
slept:6.5 weight:155lbs

1:37 computrainer ride
35 minute cruise
2 x 20 minutes solid with 3 minutes recovery easy spin
cruised the rest

AVG WATTS = 240

4 PM

Weights 35:00 [4]
slept:6.5 weight:156lbs

Wendler Strength Training

Press: 5,5,12
Back Squat: 5,5,25

C • Only 5? 2

Monday Mar 26, 2012 #

5 AM

Swim 1:20:00 [3] 2.55 mi (31:22 / mi)
slept:6.5 weight:155lbs

4,500 yard swim
600 WU
5 x 200 band + 200 swim
2 x 400 paddles only
800 straight
200 easy

12 PM

Run 1:15:00 [3] 11.0 mi (6:49 / mi) +428ft 6:35 / mi
slept:6.5 weight:155lbs

1:15 cruise run, good legs today even with the wind

Sunday Mar 25, 2012 #

6 AM

Run 56:00 [3] 8.02 mi (6:59 / mi) +426ft 6:39 / mi
slept:7.0 weight:155lbs

50 minutes cruise with 8 hill strides

9 AM

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

Wendler Strength Training
Unloading Phase

Deaflifts: 5,5,12
Front Squats: 5,5,10

11 AM

Bike 1:55:00 [3] 35.5 mi (18.5 mph) +1875ft
slept:7.0 weight:156lbs

Out and back on PCH with TT bike. Strong winds heading South then sweet tailwind heading back home. Caught rain on tail end of ride.

« Earlier | Later »