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Training Log Archive: BStarRacing-CJ

In the 7 days ending Apr 28, 2012:

	activity	#	time	miles		km		+ft
	Bike	4	12:24:00	247.33	(19.9/h)	398.04	(32.1/h)	11200
	Run	7	7:12:00	67.29	(6:25)	108.29	(3:59)	2862
	Swim	4	5:08:00	10.13	(30:24)	16.3	(18:54)
	CrossFit	1	1:20:00
	Weights	2	1:15:00
	Total	18	27:19:00	324.75		522.63		14062
averages - sleep:17.7 weight:156.1lbs

5:30

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Saturday Apr 28, 2012 #

7 AM

Bike 5:00:00 [3] 102.0 mi (20.4 mph) +5302ft
ahr:133 slept:7.0 weight:156lbs

Long ride with Art and a few hours with Kurt and Derek. The two speed concepts put in some work today. Good legs with some solid climbing. Mixed in 3 x 20 minute solid efforts towards the later half of the ride.
AVG WATTS = 245 (was holding 250 until 4:30)
MAX WATTS = 685

1 PM

Run 30:00 [4] 5.05 mi (5:56 / mi) +478ft 5:27 / mi
slept:7.0 weight:155lbs

30 minute transition run, good legs today, hard effort but not all out, still had another gear. Art is looking better each week in the run!

Friday Apr 27, 2012 #

5 AM

Run 42:00 [3] 7.3 mi (5:45 / mi)
slept:6.5 weight:156lbs

Run number 1
42 minute run on Alter G @ 75% BW

12 PM

Run 1:25:00 [4] 13.01 mi (6:32 / mi) +734ft 6:12 / mi
slept:6.5 weight:156lbs

Run number 2, 1:25 total run
30 minute cruise
45 minute progressive to steady
10 minute cruise

Thursday Apr 26, 2012 #

6 AM

Swim 1:08:00 [3] 2.3 mi (29:34 / mi)
slept:7.0 weight:157lbs

4,100 yard swim

10 AM

Bike 2:55:00 [3] 60.53 mi (20.8 mph) +1085ft
ahr:120 slept:7.0 weight:155lbs

Ride out on PCH north and south, good winds today.
AVG WATTS = 215

5 PM

Weights 40:00 [4]
slept:7.0 weight:156lbs

Wendler Strength Training

Front Squats: 10,10,5,5,5,
Dead Lifts: 10,10,5,5,5

Wednesday Apr 25, 2012 #

5 AM

Swim 1:20:00 [4] 2.61 mi (30:39 / mi)
slept:8.0 weight:157lbs

4,600 yard swim set
Mixed in KB sets, paddles, band, the entire pool toy collection.

C • volume... 2

12 PM

Run long 2:00:00 [3] 17.8 mi (6:44 / mi) +678ft 6:30 / mi
slept:8.0 weight:156lbs

2 hour long run on river trail towards Irvine. Feeling better getter closer to that goal.

Tuesday Apr 24, 2012 #

6 AM

Run 1:00:00 [3] 10.25 mi (5:51 / mi)
slept:6.5 weight:157lbs

1 hour run on Alter G @75%BW

8 AM

CrossFit 1:20:00 [4]
slept:6.5 weight:156lbs

Crossfit: warm up 1,000 meter row, high knees, fast feet, jumping jacks, air squats, push ups, rotations.
High knee jog, butt kickers, punter kicks

Dead Lift Max: warmed up with 2 x10 @ 135#
Started at 185# then ended with a max of #225, I can get more I think maybe around 240#

WOD

5 minute AMRAP
10 wall balls with 14#
10 toes to bars

Total was: 3 rounds and 18 reps, 2 off of completing 4 rounds.....#pissedmeoff

2 PM

Bike 2:01:00 [4] 44.3 mi (22.0 mph) +1208ft
slept:6.5 weight:156lbs

2 hour computrainer ride with 2 x 18 minutes solid with 3 minutes rest.

AVG WATTS = 246

8 PM

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

Wendler Strength Training

Press 3x10 with 65#
Push Jerk 2x10 with 75#
Back Squat: 10,10,5,5,5 ended with 200#

Modified as I restested this week and waiting for new parameters.

Monday Apr 23, 2012 #

5 AM

Swim 1:20:00 [4] 2.55 mi (31:22 / mi)
slept:6.5 weight:156lbs

4,500 yard swim

600 WU 8 x 50 descend 1-4
5 x 300 solid with 30" rest
6 x 300 cruise
200 cool down

12 PM

Run 55:00 [3] 8.08 mi (6:48 / mi) +586ft 6:22 / mi
slept:6.5 weight:156lbs

50 minute cruise with 8 hill strides with walk back

Sunday Apr 22, 2012 #

6 AM

Swim 1:20:00 [4] 2.67 mi (29:58 / mi)
slept:7.0 weight:156lbs

4,700 yard swim
600 WU
2 x deep water 100 yard swim start pace into 300 race pace
4 x 800
100 relax

10 AM

Run 40:00 [3] 5.8 mi (6:54 / mi) +386ft 6:29 / mi
slept:7.0 weight:156lbs

40 minute cruise

2 PM

Bike 2:28:00 [3] 40.5 mi (16.4 mph) +3605ft
ahr:118 max:148 slept:7.0 weight:156lbs

2:28 ride into Laguna for some climbing, Summit, Alta Vista, Bluebird Canyon x 2, Newport Coast.

AVG WATTS = 253
MAX WATTS = 853

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