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Training Log Archive: BStarRacing-CJ

In the 7 days ending Jun 9, 2012:

	activity	#	time	miles		km		+ft
	Bike	4	12:20:45	266.17	(21.6/h)	428.36	(34.7/h)	8214
	Run	6	7:06:25	65.04	(6:33)	104.67	(4:04)	2681
	Swim	4	5:16:00	10.47	(30:11)	16.85	(18:45)
	CrossFit	1	1:20:00
	Weights	1	40:00
	Stretching	1	30:00
	Total	17	27:13:10	341.68		549.88		10895
averages - weight:155.1lbs

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Saturday Jun 9, 2012 #

7 AM

Bike long 5:00:45 [3] 111.04 mi (22.2 mph) +3705ft
ahr:136 weight:155lbs

5 hour ride with Art and Kurt. Down to camp pendelton and into HB and through the Back Bay. Flying today even with the headwind down to SD. Got back to NB in 4:06.

AVG WATTS = Garmin 261
AVG WATTS = TP 246. NP = 267
KJ = 4406

1 PM

Run 30:00 [4] 4.96 mi (6:03 / mi) +425ft 5:36 / mi
weight:155lbs

30 minute transition run...time to taper

Friday Jun 8, 2012 #

6 AM

Run 42:00 [3] 7.31 mi (5:45 / mi)
weight:155lbs

Run #1 on Alter G @ 75% BW

12 PM

Run 1:40:00 [4] 15.02 mi (6:39 / mi) +658ft 6:24 / mi
weight:155lbs

Run # 2
30 minute cruise then 60 minutes progressive to steady then 10 minute cruise.
Crazy wind today! Time for run taper.

Thursday Jun 7, 2012 #

6 AM

Swim 1:18:00 [4] 2.55 mi (30:35 / mi)
weight:155lbs

4,500 yard swim set
800 WU plus band work
8 x 50 with band descend 1-4
2 x 800 solid with 20" rest. #1 = 11:57. #2 = 11:46
1,500 straight cruise 24:12
200 buoy with band

9 AM

Bike 2:20:00 [3] 50.38 mi (21.6 mph) +728ft
ahr:117 weight:155lbs

2:20 ride on PCH into Ling Beach and then out and back through Back Bay

AVG WATTS= 197

2 PM

Weights 40:00 [4]
weight:155lbs

Wendler
Press: 10,10,5
Back Squat: 10,10,5,5,5
Deadlift: 10,10,5,5,5

Wednesday Jun 6, 2012 #

12 PM

Run 2:30:00 [3] 22.15 mi (6:46 / mi) +758ft 6:34 / mi
weight:155lbs

2:30 long run, should be the last one in the books b4 IM CdA.

Tuesday Jun 5, 2012 #

6 AM

Swim 1:20:00 [3] 2.7 mi (29:38 / mi)
weight:155lbs

4,700 yard swim
Warm up band work
2 x 400 pull, band buoy
12 x 200 20" rest
300 band with buoy

8 AM

CrossFit 1:20:00 [5]
weight:155lbs

Crossfit
Warm up 1,000 meter row, high knees, fast feet, jumping jacks x 2, high knee jog, butt kickers, punter kicks, lunge with rotations x 2

WOD
8 rounds
3 squat power cleans
5 burpees
30 yard prowler sled, low position then high position with 165#

Fastest round was the last at 1:14

2 PM

Bike 2:20:00 [4] 51.3 mi (22.0 mph) +1423ft
weight:155lbs

2:20 computrainer ride with 20 minutes solid holding > 300 watts, 3 minutes easy, 15 minutes solid holding > 300 watts, cruise the rest
AVG WATTS = 250

Monday Jun 4, 2012 #

6 AM

Swim 1:18:00 [4] 2.61 mi (29:53 / mi)
weight:156lbs

4,600 yard swim
600 warm up
8 x 50 with band descend 1-4
1000 solid
3 x 800 cruise
200 band and buoy

12 PM

Run 54:25 [3] 8.25 mi (6:36 / mi) +465ft 6:16 / mi
weight:155lbs

50 minute run with 8 hill strides and walk back

Sunday Jun 3, 2012 #

6 AM

Swim 1:20:00 [4] 2.61 mi (30:39 / mi)
weight:155lbs

4,600 yard swim
Warm up 600 with band and mixed styles
2 x 100 at swim start pace, 300 at race pace
2 x 1500 cruise (1), then (2) cruise to steady with no toys
200 relax

C • I rode by your swim club th... 2

8 AM

Run 50:00 [3] 7.35 mi (6:48 / mi) +375ft 6:29 / mi
weight:155lbs

50 minutes cruise

2 PM

Bike 2:40:00 [3] 53.45 mi (20.0 mph) +2358ft
ahr:117 weight:156lbs

2:40 cruise ride through the canyon

AVG WATTS = 215

8 PM

Stretching 30:00 [3]
weight:155lbs

Hips and lower leg work

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