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Training Log Archive: BStarRacing-CJ

In the 7 days ending Aug 4, 2012:

activity # timemileskm+ft
  Swim4 4:25:00 9.28(28:33) 14.94(17:45)
  Run4 4:00:12 36.09(6:39) 58.08(4:08) 1476
  Bike2 4:00:00 85.66(21.4/h) 137.86(34.5/h) 2763
  Mountain Bike1 3:30:00 36.5(10.4/h) 58.74(16.8/h) 4055
  Cyclocross Bike1 2:03:00 28.6(4:18) 46.03(2:40) 2850
  CrossFit1 1:05:00
  Stretching1 30:00
  Total14 19:33:12 196.13 315.64 11144
averages - sleep:7 weight:158.9lbs

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Saturday Aug 4, 2012 #

6 AM

Swim 1:05:00 [4] 2.27 mi (28:38 / mi)
weight:159lbs

4,000 yard swim
600 wu
8 x 50 25 fast 25 easy
8 x 50 I hard 1 easy
20 x 50 with 20" rest ( in on 32-35")
2 x 300 with paddles
800 cruise
200 relax
1 PM

Run 55:00 [3] 7.82 mi (7:02 / mi) +568ft 6:35 / mi
weight:159lbs

55 minute cruise
2 PM

Cyclocross Bike 2:03:00 [3] 28.6 mi (4:18 / mi) +2850ft 3:56 / mi
weight:159lbs

Ride from the house to el Moro, legs are feeling better and better

Friday Aug 3, 2012 #

6 AM

Swim 1:00:00 [4] 2.37 mi (25:19 / mi)
weight:160lbs

4,000 yard swim
400 wu
4 x 150 build
2 x 400 the 6 x 200 with 20" rest
800 with paddels, band, and buoy
200 relax

Thursday Aug 2, 2012 #

5 AM

Bike 2:00:00 [3] 43.16 mi (21.6 mph) +1258ft
weight:159lbs

2 hour computrainer cruise ride
AVG WATTS = 234
2 PM

Run 1:20:00 [4] 11.63 mi (6:53 / mi) +550ft 6:35 / mi
weight:158lbs

1:20 run with 30 minutes steady mixed in

Wednesday Aug 1, 2012 #

6 AM

Swim 1:25:00 [3] 2.64 mi (32:12 / mi)
slept:7.0 weight:159lbs

4,600 yard swim
600 WU
10 x 50 with 25 fast 25 easy
10 x 50 fast then easy
3 x 600
200 relax
10 x 100 with paddles and buoy on the 1:30
12 PM

Run 45:12 [3] 6.52 mi (6:56 / mi) +358ft 6:35 / mi
weight:159lbs

40 minute cruise with 8 hill strides

Tuesday Jul 31, 2012 #

5 AM

Swim 55:00 [3] 2.0 mi (27:30 / mi)
weight:158lbs

3,500 yard swim
600 wu
4 x 25 LA then 25 free 25 RA then 25 free with paddles
6 x the same without paddles
8 x 200 paddles, band and buoy
300 relaX
7 AM

CrossFit 1:05:00 [5]
weight:159lbs

CrossFit: Standard warm up
WOD
10-1

Toes to Bars
Power Cleans with 105#
Goblet squats with 44 # KB

Total Time = 19:52
ASS KICKER!!!
2 PM

Bike 2:00:00 [4] 42.5 mi (21.3 mph) +1505ft

2 hour ride with 4 x 9 minute hard efforts with 2 minutes easy spin. Today I felt like my legs are back!
AVG WATTS = 243
8 PM

Stretching 30:00 [3]

H/S and hips

Monday Jul 30, 2012 #

1 PM

Run 1:00:00 [3] 10.12 mi (5:56 / mi)
slept:7.0 weight:159lbs

50 minute cruise on Alter G @75% BW with 8 strides, cool down

Sunday Jul 29, 2012 #

7 AM

Mountain Bike 3:30:00 [3] 36.5 mi (10.4 mph) +4055ft
ahr:125

MTB ride in Big Bear. Lots of time on 2N 10

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