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Training Log Archive: BStarRacing-CJ

In the 7 days ending Sep 1, 2012:

	activity	#	time	miles		km		+ft
	Run	6	6:32:00	60.05	(6:32)	96.64	(4:03)	2416
	Bike	2	5:51:00	115.92	(19.8/h)	186.55	(31.9/h)	4952
	Swim	4	5:00:00	10.19	(29:26)	16.4	(18:18)
	Cyclocross Bike	1	3:20:00	45.1	(4:26)	72.58	(2:45)	4425
	Stretching	3	1:50:00
	CrossFit	1	1:20:00
	Weights	1	1:00:00
	Total	18	24:53:00	231.26		372.18		11793
averages - sleep:9 weight:156.6lbs

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Saturday Sep 1, 2012 #

9 AM

Run 1:20:30 [4] 12.05 mi (6:41 / mi) +524ft 6:25 / mi
slept:9.0 weight:156lbs

Run #1. 35 minute cruise 35 minute steady then 10 minute cool down. Legs were feeling good this AM, held 6.38 avg pace prior to cool down.

2 PM

Run 45:00 [4] 8.03 mi (5:36 / mi)
weight:156lbs

Run #2 45 run on Alter G @75% BW

9 PM

Stretching 40:00 [3]

Hips and legs

Friday Aug 31, 2012 #

6 AM

Swim 1:15:00 [4] 2.65 mi (28:18 / mi)
weight:157lbs

4,600 yard swim
6 x 150 cruise with 50 kick
4 x 400 with buoy, band and paddles
8 x 200 cruise with 20" rest
200 relax

12 PM

Run 54:30 [3] 8.12 mi (6:43 / mi) +628ft 6:15 / mi
weight:157lbs

50 cruise with 8 hill strides

Thursday Aug 30, 2012 #

6 AM

Swim 1:15:00 [4] 2.55 mi (29:25 / mi)
weight:157lbs

4,500 yard swim
800 wu
8 x 50 descend 1-4
3 x 500 solid with 20" rest
1500 freestyle broken at will
300 relax

2 PM

Cyclocross Bike 3:20:00 [3] 45.1 mi (4:26 / mi) +4425ft 4:03 / mi
ahr:123 weight:158lbs

3:20 cyclocross ride through El Moro and Back Bay.

Wednesday Aug 29, 2012 #

6 AM

Run 50:00 [3] 8.55 mi (5:51 / mi)
weight:156lbs

50 minute run on Alter G at 75% BW

12 PM

Bike 1:31:00 [4] 33.52 mi (22.1 mph) +852ft
weight:157lbs

1:30 computrainer ride in the hot box, with 20 minutes steady then 3 minute easy spin, then 10 minutes steady.
AVG WATTS = 252

Tuesday Aug 28, 2012 #

6 AM

Swim 1:15:00 [4] 2.55 mi (29:25 / mi)
weight:158lbs

4,500 yard swim
600 wu
8 x 50 descend 1-4
3 x 400 solid (5:45,5:43,5:43)
5 x 400
300 relax

11 AM

Run 1:47:00 [3] 15.25 mi (7:01 / mi) +610ft 6:46 / mi
weight:153lbs

1:45 run hot and humid

C • Don't even talk to me about... 13

4 PM

CrossFit 1:20:00 [5]
weight:154lbs

Crossfit at home rig
Warm up
Wendler Deadlift: 3,3,3 ending at 225#

WOD
3 rounds
10 power cleans with strict form with 95#
50 double under's (ever other one)

Total time= 13:52

AB MAT Sit ups: 4 x 50 reps

9 PM

Stretching 30:00 [3]

Quads, hammy's, and hips, tight and sore tonight.

Monday Aug 27, 2012 #

6 AM

Weights 1:00:00 [4]
weight:158lbs

Wendler strength program
Press 75, 80, and 90% of Max
Back Squat 75, 80, and 90% of max
Worked on toes to bars and some pull ups as well.

12 PM

Run 55:00 [3] 8.05 mi (6:50 / mi) +654ft 6:21 / mi

50 minute cruise run with 8 hill strides

Sunday Aug 26, 2012 #

7 AM

Swim 1:15:00 [3] 2.44 mi (30:44 / mi)
weight:158lbs

4,300 yard swim
1,000 warm up with build ser
3 x 400 + 4 x 50 with 15" rest
200 free
500 with paddels, buoy and band
5000 with paddels and buoy
300 relax

11 AM

Bike 4:20:00 [3] 82.4 mi (19.0 mph) +4100ft
ahr:130

4* hour ride on the road bike, still waiting for TT bike to get back from Kona. Road through laguna canyon, up through modjeska and Santiago canyons. Then made my way back home and around the Back Bay. Realized my rear brake was rubbing the entire ride, extra work for my legs.
AVG WATTS = 218

8 PM

Stretching 40:00 [3]
weight:157lbs

hips and lower leg work

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