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Training Log Archive: BStarRacing-CJ

In the 7 days ending Aug 18, 2012:

	activity	#	time	miles		km		+ft
	Bike	3	9:59:00	212.94	(21.3/h)	342.69	(34.3/h)	6495
	Swim	5	4:22:00	9.08	(28:51)	14.61	(17:56)
	Run	3	3:33:00	29.86	(7:08)	48.06	(4:26)	1725
	CrossFit	1	1:15:00
	Stretching	1	40:00
	Total	13	19:49:00	251.88		405.36		8220
averages - weight:157.5lbs

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Saturday Aug 18, 2012 #

7 AM

Bike 4:30:00 [3] 92.1 mi (20.5 mph) +3002ft
ahr:130 weight:157lbs

4.30 cruise ride no specific intervals mixed in just getting back into the IM flow of training. Rode with Chris for awhile today as well as some other Kona locals including De la Torre in the group. Went half way up to Hawi and back home. Windy as all get up all the way to Kawaihae. Hit 104 on nine computer on the stretch from Kawaihae back to the Queen K. Took it easier today as legs are getting back into run/bike shape on back to back days.
AVG WATTS = 208

3 PM

Swim 52:00 [3] 2.0 mi (26:00 / mi)
weight:157lbs

Open water swim in the Kona aquarium. Switched it up since I don't swim open water much. Late in the afternoon so it was pretty choppy and windy....#sharkweek. Rough estimate on distance

Friday Aug 17, 2012 #

8 AM

Swim 1:00:00 [3] 2.0 mi (30:00 / mi)

Open water swim on IM swim course just shy of the turnaround buoy. Swam with local Kona crew and Lieto as well. Great groups of peeps out here.

2 PM

Run 1:36:00 [3] 13.41 mi (7:10 / mi) +775ft 6:47 / mi
weight:157lbs

1:36 run up on the Queen K and 2 loops through the energy lab. 7.5 or so miles done in the lab. Windy windy windy....hot hot hot....luv it luv it luv it

4 PM

Stretching 40:00 [3]
weight:157lbs

Hips and lower leg work

Thursday Aug 16, 2012 #

6 AM

Swim 1:10:00 [4] 2.3 mi (30:26 / mi)
weight:157lbs

4,000 yard strength paddle and band session
3,000 yards with paddles and band mixed in

2 PM

Bike 3:09:00 [3] 70.41 mi (22.4 mph) +2200ft
ahr:139 weight:157lbs

3:09 ride to climb right before Hawi and back. Kawaihae was the turn around. 25.7 mph down to there. Good steady winds on the way back. Bike position is feeling better and better.
AVG WATTS = 237

Wednesday Aug 15, 2012 #

4 PM

Run 1:12:00 [3] 10.05 mi (7:10 / mi) +625ft 6:46 / mi
weight:158lbs

1:12 run on Alii drive. Return to structure tomorrow!

Tuesday Aug 14, 2012 #

6 AM

Swim 35:00 [3] 1.25 mi (28:00 / mi)
weight:158lbs

2,200 yard recovery swim

9 AM

CrossFit 1:15:00 [5]
weight:158lbs

CrossFit Kona
Standard warm up
Wendler press 3 x 5, 75,85,95

12 MInute AMRAP
15 toes to bars
30 wall ballls with 20#

3 rounds and 10 reps of toes to bars

2 PM

Bike 2:20:00 [3] 50.43 mi (21.6 mph) +1293ft
ahr:127 weight:158lbs

2:20 easy cruise out to Waikoloa and back. Some good winds new position is helping cut through those winds with less effort.
AVG WATTS = 211

Monday Aug 13, 2012 #

4 PM

Swim 45:00 [3] 1.53 mi (29:25 / mi)
weight:158lbs

2,700 yard swim at Kona aquatic center. All recovery stuff and drills.

C • LTD 2

5 PM

Run 45:00 [3] 6.4 mi (7:02 / mi) +325ft 6:43 / mi
weight:158lbs

45 minute cruise up on the Queen K.

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