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Training Log Archive: BStarRacing-CJ

In the 7 days ending Sep 22, 2012:

activity # timemileskm+ft
  Bike5 15:04:00 309.32(20.5/h) 497.8(33.0/h) 11336
  Swim4 5:15:00 10.22(30:49) 16.45(19:09)
  Stretching5 3:00:00
  Run3 2:55:00 28.44(6:09) 45.77(3:49)
  Total17 26:14:00 347.98 560.02 11336
averages - sleep:11 weight:157lbs

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Saturday Sep 22, 2012 #

11 AM

Bike 2:02:00 [3] 41.3 mi (20.3 mph) +2005ft
ahr:120 weight:157lbs

2 hour ride through laguna canyon and back with my Dad. Good cruise today with some changes in my bike position.
AVG WATTS = 205
4 PM

Run 55:00 [3] 9.32 mi (5:54 / mi)
weight:157lbs

Run on Alter G

Friday Sep 21, 2012 #

5 AM

Swim 1:20:00 [4] 2.5 mi (32:00 / mi)

4,400 yard swim
600 wu
400 build
10 x 150 solid with 20" rest
1,600 cruise straight
200 relax
12 PM

Stretching 10:00 [3]
weight:157lbs

Stretching and lower leg work. Lacrosse ball and rumble roller, yoga stretching.
8 PM

Run 1:00:00 [3] 9.62 mi (6:14 / mi)

Run on Alter G at 40-65% BW.

Thursday Sep 20, 2012 #

5 AM

Bike 4:00:00 [3] 82.46 mi (20.6 mph) +2011ft
weight:157lbs

4 hour computrainer ride, crazy ass day had to do this to get my stuff done.
AVG WATTS = 207
C • ok..... 2
1 PM

Swim 1:15:00 [4] 2.5 mi (30:00 / mi)

4,400 yard swim, band and paddle work

Wednesday Sep 19, 2012 #

6 AM

Run 1:00:00 [3] 9.5 mi (6:19 / mi)
weight:157lbs

1 hour cruise run on Alter G at 75% BW. Hamstring and sciatic nerve better but still being a little stubborn.
12 PM

Bike 1:35:00 [4] 35.5 mi (22.4 mph) +995ft
weight:157lbs

1:30+ ride on computrainer
45 minute cruise with 20 minutes solid 3 minutes easy
Then 15 minutes steady then cool down.
AVG WATTS = 262

Tuesday Sep 18, 2012 #

6 AM

Swim 1:20:00 [3] 2.61 mi (30:39 / mi)
slept:7.0 weight:157lbs

4,600 yard swim
4 x 150 free with 50 kick
8 x 50 descend 1-4
3 x 400 solid with 30" rest
5 x 400 cruise
200 relax
11 AM

Bike 2:26:00 [3] 49.56 mi (20.4 mph) +825ft
ahr:123 slept:7.0 weight:157lbs

2:26 ride on the road bike as my TT bike was getting some work done. North on PCH towards Long Beach and back through the Back Bay. Kept it flat to not stress the Hamstring and sciatic nerve. Good winds out there today.
AVG WATTS = 217
5 PM

Stretching 45:00 [3]
weight:157lbs

Stretching and hamstring work. Stabilization work.

Monday Sep 17, 2012 #

12 PM

Stretching 45:00 [3]
slept:8.0 weight:157lbs

Stretching and rehab on hamstring
9 PM

Stretching 35:00 [3]

Hips and hamstring work. Pretty exciting day of training....

Sunday Sep 16, 2012 #

6 AM

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

4,600 yard swim
Wu
5 x 400 with band, buoy, and paddles
12 x 100 cruise with 20" rest
200 relax
8 AM

Bike 5:01:00 [4] 100.5 mi (20.0 mph) +5500ft
ahr:128 weight:157lbs

5 hour ride with 3 x 20 minute solid efforts. Rode with Kurt for the first hour and a half. Headed in south county and up oso through wagon wheel and into coto de caza. Into Robinson ranch, live oak, silverado canyon. Back home then 2 passes through Back Bay.
AVG WATTS = 237
8 PM

Stretching 45:00 [3]
weight:157lbs

Hamstring, piriformis, and hip work

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