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Training Log Archive: BStarRacing-CJ

In the 7 days ending Aug 25, 2012:

activity # timemileskm+ft
  Bike3 10:30:00 217.32(20.7/h) 349.74(33.3/h) 7617
  Run8 6:52:30 61.73(6:41) 99.34(4:09) 2989
  Swim3 3:45:00 7.25(31:02) 11.67(19:17)
  CrossFit2 2:50:00
  Total16 23:57:30 286.3 460.75 10605
averages - weight:157lbs

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Saturday Aug 25, 2012 #

1 PM

Run 56:00 [3] 10.08 mi (5:33 / mi)

Run #1 56 minute run on the Alter G at 75% BW. Good to back in this thing!
3 PM

Run 50:30 [3] 7.56 mi (6:41 / mi) +624ft 6:12 / mi

Run #2 50 minute cruise in the Back Bay. Almost needed a jacket compared to the Queen K.

Thursday Aug 23, 2012 #

6 AM

Swim 1:25:00 [4] 2.6 mi (32:42 / mi)
weight:157lbs

4,600 yard swim
1,000 WU
4 x (50 kick, 100 band, 250 cruise)
4 x (100 band, 300 cruise)
300 relax
10 AM

Bike 3:06:00 [3] 66.8 mi (21.5 mph) +2000ft
ahr:130

3 hour+ ride with 2 x 25 minute steady efforts. Out to Mauna Kea and back.
AVG WATTS= 212

Wednesday Aug 22, 2012 #

6 AM

Swim 1:00:00 [4] 2.04 mi (29:25 / mi)
weight:157lbs

3,600 yard swim
1,000 wu
3 x200, 4 x 100, 4 x 50. FAST
200 relax
100 cruise
200 cruise
200 relax
Had to cut short to get to crossfit
8 AM

CrossFit 1:20:00 [5]
weight:157lbs

Crossfit warm up
Practice handstand holds at wall

WOD
10,9,8,7,6,5,5,3,2,1
Dead lifts
Push ups
Power squat cleans
Weight at 64% of max, used 80#

Total time = 12:30
Sweating like a mad man in Kona!!
11 AM

Run 50:00 [3] 7.2 mi (6:57 / mi) +385ft 6:37 / mi

Run #1 50 minute cruuse on the old Honu course and up onto Queen K out of the the Mauni Lani. Ran into Macca out there.
6 PM

Run 50:00 [3] 7.18 mi (6:58 / mi) +452ft 6:34 / mi
weight:157lbs

Run #2 50 minute cruise on Alii drive finishing in the dark.

Tuesday Aug 21, 2012 #

7 AM

Bike 5:21:00 [3] 106.12 mi (19.8 mph) +3612ft
weight:157lbs

Long ride got a little longer with those winds today. Seemed like headwinds all day. Rode out to Hawi and back. At one point 250 watts going 12 mph through waikoloa. Hot on the way back as well 95 most of the way back on the Queen K.
AVG WATTS = 210
C • LOL 2
2 PM

Run 1:00:00 [3] 8.77 mi (6:50 / mi) +358ft 6:35 / mi
weight:157lbs

1 hour cruise run on Alii drive, legs felt good after that wind fest on the bike earlier.

Monday Aug 20, 2012 #

6 AM

Swim 1:20:00 [4] 2.61 mi (30:39 / mi)
weight:157lbs

4,600 yard swim
800 cruise
5 x (200 band then 200 cruise)
4x200 with paddles
4x200 cruise
200 relax
10 AM

Run 50:00 [3] 7.22 mi (6:56 / mi) +427ft 6:33 / mi

Run #1 50 mInute cruise run. Pier up Palani up onto queen K and back.
3 PM

Run 51:00 [3] 7.21 mi (7:04 / mi) +385ft 6:44 / mi
weight:157lbs

51 minute cruise run on Alii Drive
5 PM

CrossFit 1:30:00 [5]

CrissFit Kona
Warm up
Wendler Deadllifts 3x3 70%,80%, and 90% of max ended at 215#

WOD
5 reps power cleans at 80% max
400 meter run
10 reps power cleans at 65% max
400 meter run
15 reps power cleans at 50% max

Total time 6:10

Sunday Aug 19, 2012 #

7 AM

Bike 2:03:00 [3] 44.4 mi (21.7 mph) +2005ft

2 hour + ride out on the Queen K early this AM. Legs were better than yesterday.
AVG WATTS = 215
2 PM

Run 45:00 [3] 6.51 mi (6:55 / mi) +358ft 6:34 / mi
weight:157lbs

45 minute run on Alii drive. Legs are feeling better and better. Loving the island training.

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