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Training Log Archive: BStarRacing-CJ

In the 7 days ending Apr 21, 2012:

	activity	#	time	miles		km		+ft
	Bike	4	13:35:00	269.69	(19.9/h)	434.02	(32.0/h)	13531
	Run	7	6:35:00	62.74	(6:18)	100.97	(3:55)	2501
	Swim	4	5:00:00	10.0	(30:00)	16.09	(18:38)
	CrossFit	2	2:15:00
	Stretching	3	1:55:00
	Weights	1	35:00
	Total	21	29:55:00	342.43		551.09		16032
averages - sleep:20.6 weight:156lbs

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Saturday Apr 21, 2012 #

8 AM

Bike 5:00:00 [3] 100.01 mi (20.0 mph) +5495ft
ahr:133 max:153 slept:8.0 weight:156lbs

5 hour ride with Art. Lot's of climbing today through South County and into Santiago Canyon. Last hour and a 1/2. Hitting a solid 23-24 mph on PCH with HR in check at 140. Good sign today longest ride since Kona.
AVG WATTS 230-235 gues because battery went wacko

2 PM

Run 30:00 [3] 4.84 mi (6:12 / mi) +479ft 5:40 / mi
ahr:140 slept:8.0 weight:156lbs

30 minute transition
20 progressive to steady, 10 minutes cool down.

8 PM

Stretching 30:00 [3]
slept:8.0 weight:156lbs

Rumble roller leg thrashing

Friday Apr 20, 2012 #

5 AM

Run 1:20:00 [4] 14.3 mi (5:36 / mi)
slept:6.5 weight:156lbs

1:20 run on Alter G @75% BW
30 minute cruise
40 minute steady to solid
10 minute cool down

1 PM

Stretching 1:00:00 [3]
slept:6.5 weight:157lbs

Stretching, hips, lower legs, rumble roller, hamstrings, lot's of hip opening

6 PM

Run 40:30 [3] 6.75 mi (6:00 / mi)
slept:6.5 weight:156lbs

40 minute cruise on the Alter G

Thursday Apr 19, 2012 #

6 AM

Swim 1:05:00 [3] 2.23 mi (29:09 / mi)
slept:6.5 weight:155lbs

4,000 yard swim

800
8 x 50 descend 1-4
4 x 400 solid with 30" rest
1,000 straight cruise
20" easy

9 AM

Bike 2:30:00 [3] 44.85 mi (17.9 mph) +3125ft
slept:6.5 weight:155lbs

2:30 ride
Mixed in some climbs, ridgeway, alta vista, bluebird canyon in Laguna and Dana Point
AVG WATTS = 235
MAX WATTS = 676

3 PM

CrossFit 1:00:00 [5]
slept:6.5 weight:156lbs

Crossfit: warm up high knees, fast feet, jumping jacks, air squats, push ups, rotations, lunge walks with rotation. Thruster warm up, toes to bars warm up, pass throughs with band.

WOD

9,15,21,15,9

Thrusters with 80#
Toes to Bars

Total Time = 16:25

5 PM

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

Weight Training modified some things because of all the squatting with the WOD

Dead Lifts: 10,10,12,15
SL Squar Touches: 3 x 12 each

Wednesday Apr 18, 2012 #

5 AM

Bike intervals 2:00:00 [4] 44.25 mi (22.1 mph) +1125ft
slept:6.0 weight:155lbs

2 hour computrainer ride
Mixed in 2 x 16 minutes solid with 3 minutes rest
finished up with cruise/recovery

AVG WATTS = 251
Keep the 16 minute intervals around 300-320 WATTS

12 PM

Run 54:30 [3] 8.26 mi (6:36 / mi) +468ft 6:16 / mi
slept:6.5 weight:155lbs

54:30 total run, with 8 hill strides with walk back.

1 PM

Stretching 25:00 [3]
slept:6.4 weight:155lbs

Mobility WOD for the hips

Tuesday Apr 17, 2012 #

6 AM

Swim 1:20:00 [4] 2.61 mi (30:39 / mi)
slept:6.5 weight:157lbs

4,600 yard swim
6 x 150 with 50 kick
5 x 400 with paddles, pull buoy, and band on 30" rest
12 x 100 cruise (all 12 @ 1:18-120) with 15" rest
200 relax

8 AM

CrossFit 1:15:00 [5]
slept:6.5 weight:157lbs

Crossfit
Standard warm up then got in 2 of 3 metcon max with back squat and press.

Ended with 220# for back squat
Ended with 120# for press

Will do deadlift next week. Re-assessed this week to adjust Wendler strength training.

2 PM

Run long 1:46:00 [3] 15.61 mi (6:47 / mi) +585ft 6:33 / mi
slept:6.5 weight:154.6lbs

1:46 long cruise run in the Back Bay and river trail.

Monday Apr 16, 2012 #

5 AM

Swim 1:15:00 [4] 2.55 mi (29:25 / mi)
slept:7.0 weight:157lbs

4,500 yard swim
600 WU
8 x 50 descend 1-4
5 x 300 solid on 30"
6 x 300 cruise
200 relax

12 PM

Run 54:00 [3] 8.04 mi (6:43 / mi) +645ft 6:15 / mi
slept:7.0 weight:157lbs

50 minute cruise run with 8 hill strides with walk back

Sunday Apr 15, 2012 #

7 AM

Swim 1:20:00 [4] 2.61 mi (30:39 / mi)
slept:7.5 weight:157lbs

4,600 yard swim with Art
1,000 WU
8 x 50 descend 1-4
6 x 300 with 20" rest (solid)
12 x 100 with 15" rest
200 relax

8 AM

Bike 4:05:00 [3] 80.58 mi (19.7 mph) +3786ft
slept:7.5 weight:157lbs

4:05 ride with Art. Out through Laguna, Santiago, and Silverado canyons. Pretty much had a head wind all day. Felt pretty solid on the day. Was able to carry some high watts into the headwinds. 2 x 30 minutes steady effort mixed in at the end. Art's longest ride since Kona and he was solid as usual!
AVG WATTS = 226

C • hey 3

1 PM

Run 30:00 [4] 4.94 mi (6:04 / mi) +324ft 5:43 / mi
slept:7.5 weight:156lbs

30 minute transition run, 20 minutes build to steady pace and then 10 minutes easing back down. Best I have felt in a long time, great turn over and pretty comfortable once I got settled in. First 2 miles were sub 6 minute pace, we had a tailwind but a nice tailwind to finish up with, plus some little climbs just to sting the legs a bit!

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