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Training Log Archive: BStarRacing-CJ

In the 7 days ending May 19, 2012:

activity # timemileskm+ft
  Bike4 7:12:00 138.57(19.2/h) 223.01(31.0/h) 7475
  Swim5 5:31:00 11.22(29:30) 18.06(18:20)
  Run5 4:50:05 45.06(6:26) 72.52(4:00) 1674
  CrossFit1 1:15:00
  Weights2 1:15:00
  Stretching1 30:00
  Total18 20:33:05 194.85 313.58 9149
averages - sleep:21.5 weight:154.2lbs

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Saturday May 19, 2012 #

6 AM

Swim 55:00 [3] 1.87 mi (29:25 / mi)
weight:155lbs

3,300 yard wetsuit swim
10 AM

Bike intervals 1:01:00 [3] 22.0 mi (21.6 mph) +225ft
weight:156lbs

1 hour ride with 4 x 1 minute hard efforts and 2 minute easy spin.

Friday May 18, 2012 #

6 AM

Run intervals 31:00 [3] 5.25 mi (5:54 / mi)
weight:155lbs

Run on Alter G 10 minute warm up 8 x 30 seconds hard with 2 minute jog then 10 minute CD

Thursday May 17, 2012 #

6 AM

Swim 56:00 [3] 2.0 mi (28:00 / mi)
weight:155lbs

3,600 yard wetsuit swim
2 PM

Bike intervals 1:31:00 [4] 32.15 mi (21.2 mph) +995ft
weight:155lbs

Computrainer ride with 6 x 1 minute solid efforts with 2 min easy spin.

AVG WATTS = 225
4 PM

Weights 35:00 [3]
weight:154lbs

Dead Lifts: 10,10,10,5,5,5
Front Squats from hang clean position: 10,10,10

Wednesday May 16, 2012 #

6 AM

Swim 1:05:00 [3] 2.3 mi (28:16 / mi)
slept:7.0 weight:155lbs

4,000 yard wetsuit swim. The new Huub wetsuit is da bomb!
12 PM

Run 2:00:00 [4] 18.15 mi (6:37 / mi) +725ft 6:22 / mi
slept:7.0 weight:154lbs

2 hour long run

Tuesday May 15, 2012 #

6 AM

Run 43:30 [3] 7.35 mi (5:55 / mi)
slept:7.5 weight:154lbs

Run on the Alter G @75% BW
8 AM

CrossFit 1:15:00 [5]
slept:7.5 weight:154lbs

Crossfit
Warm up: 1,000 meter row, high knees, fast feet, jumping jacks x 2 rounds, high knees, butt kickers, punter kicks x 2, lunges with rotations.

WOD
8 rounds for time
6 push ups
8 front squats with 95#
12 abd mat sit ups

Total time= 10:26

Then
2x
250 meter row with 1 minute rest
Then L sits on parallettes as many seconds as possible

4 PM

Bike 2:00:00 [4] 44.3 mi (22.1 mph) +1250ft
slept:7.5 weight:154lbs

2 hour computrainer ride with 2 x 12 minutes solid with 3 minute easy spin between then cruise the rest.
AVG WATTS = 250
9 PM

Stretching 30:00 [3]
weight:154lbs

stretching, roller session

Monday May 14, 2012 #

6 AM

Swim 1:15:00 [3] 2.5 mi (30:00 / mi)
weight:154lbs

4,400 yard swim
Lot's of 400's today 3 fast the other 5 were cruise pace
12 PM

Run 54:35 [3] 8.16 mi (6:41 / mi) +525ft 6:18 / mi
weight:154lbs

50 minute run with 8 hill strides

Sunday May 13, 2012 #

Bike 2:40:00 [4] 40.12 mi (15.0 mph) +5005ft
slept:7.0 weight:153lbs

2:40 total ride, decided to do some more climbing today on the Tarmac. Got LV on the back of my mind as well. Did the ride in Laguna and did the following climbs: Nyes, Alta Vista, Summit, Bluebird Canyon x 2, Park and then Skyline. Steeps climbs some in the 22-26% range. Legs felt good and much better than yesterday.
AVG WATTS = 276
C • How did you pull off all th... 2
6 AM

Swim 1:20:00 [3] 2.55 mi (31:22 / mi)
slept:7.0 weight:153lbs

4,500 yard swim
Warm up
Deep water swim starts at race pace into some 300's
Main set 3 x 1,000
Cool down
1 PM

Run 41:00 [3] 6.15 mi (6:40 / mi) +424ft 6:16 / mi
slept:7.0 weight:153lbs

41 minute cruise run shortly after the bike
4 PM

Weights 40:00 [4]
slept:7.0 weight:153lbs

Wendler Strength Training

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

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