Training Log Archive: BStarRacing-CJIn the 7 days ending Jun 23, 2012:
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Saturday Jun 23, 2012 #
7 AM
Swim 30:00 [3] 1.1 mi (27:17 / mi)
weight:155lbs
Pre race swim in and outs with some accelrrations
10 AM
Bike intervals 30:00 [3] 10.5 mi (21.0 mph) +253ft
30 minute pre race ride with 4 x 1' solid efforts
Friday Jun 22, 2012 #
12 PM
Run 33:00 [4] 5.05 mi (6:32 / mi) +195ft 6:18 / mi
33 minute run mixed cruise with 6 x 30" with 1' easy then 10' cool down
Thursday Jun 21, 2012 #
3 PM
Bike 52:00 [3] 16.8 mi (19.4 mph) +425ft
weight:155lbs
Just short of an hour ride with 6 x 1 minute hard efforts
5 PM
Swim 35:00 [3] 1.3 mi (26:55 / mi)
2,500 yard open water swim....butt ass cold water
Wednesday Jun 20, 2012 #
6 AM
Swim 45:00 [4] 1.36 mi (33:05 / mi)
weight:155lbs
2,400 yard swim wetsuit swim
Good solid efforts and shorter sets
Good solid efforts and shorter sets
12 PM
Run intervals 41:00 [4] 6.91 mi (5:56 / mi)
weight:155lbs
Run on Alter G @75% BW with intervals mixed in
Tuesday Jun 19, 2012 #
6 AM
Swim 55:00 [4] 1.9 mi (28:57 / mi)
weight:155lbs
2,500 yard swim
Some with wetsuit some without
Finished with 8 x 100 in on the !:15-1:18 at cruising pace, pleasantly surprised.
Some with wetsuit some without
Finished with 8 x 100 in on the !:15-1:18 at cruising pace, pleasantly surprised.
11 AM
Bike intervals 1:20:00 [4] 28.25 mi (21.2 mph) +885ft
weight:155lbs
1:20 Computrainer ride
36 minute cruise
3 x 4 muntes solid with 4 minute easy spin
20 minute cruise
AVG WATTS : 231
36 minute cruise
3 x 4 muntes solid with 4 minute easy spin
20 minute cruise
AVG WATTS : 231
Monday Jun 18, 2012 #
6 AM
Swim 55:00 [4] 1.91 mi (28:48 / mi)
weight:155lbs
3,400 yard wetsuit swim with wetsuit
400 warm up
400, 300, 200, 100 x 2 with 30 " rest (Z2, Z3, Z4, Z5) Able to pop a 1:05 100 in the wetsuit)
4 x 200 (Z2)
200 relax
400 warm up
400, 300, 200, 100 x 2 with 30 " rest (Z2, Z3, Z4, Z5) Able to pop a 1:05 100 in the wetsuit)
4 x 200 (Z2)
200 relax
12 PM
Run intervals 45:00 [4] 7.03 mi (6:24 / mi) +435ft 6:03 / mi
weight:155lbs
20 minute cruise, then 4 x 2 minutes solid with 2 minute jog, then 10 minute cruise
Sunday Jun 17, 2012 #
Bike 1:45:30 [4] 39.12 mi (22.2 mph) +1005ft
weight:155lbs
1:45 computrainer ride
30 minute cruise, 20 minutes steady, 20 minute cruise then 4 x (2 minutes solid with 3' easy spin) then 15 cruise
AVG WATTS = 253
30 minute cruise, 20 minutes steady, 20 minute cruise then 4 x (2 minutes solid with 3' easy spin) then 15 cruise
AVG WATTS = 253
8 PM
Stretching 45:00 [3]
weight:155lbs
Rumble roller, hips, quads, calves, some yoga poses for hip opening.