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Training Log Archive: BStarRacing-CJ

In the 7 days ending Sep 29, 2012:

activity # timemileskm+ft
  Bike3 11:00:00 229.25(20.8/h) 368.94(33.5/h) 8438
  Run5 5:35:30 52.89(6:21) 85.12(3:56) 535
  Swim4 5:10:00 10.16(30:31) 16.35(18:58)
  Mountain Bike1 2:15:00 30.3(13.5/h) 48.76(21.7/h) 2800
  Weights2 1:35:00
  Stretching2 1:25:00
  CrossFit1 30:00
  Total18 27:30:30 322.6 519.17 11773
averages - weight:156.3lbs

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SuMoTuWeThFrSa

Saturday Sep 29, 2012 #

5 AM

Run 1:20:00 [3] 13.4 mi (5:58 / mi)
weight:156lbs

Alter G run for 1:20. Official diagnosis on my leg is now ischial tuberostiy bursitis. This will not heal by Kona. Just going to have to deal with the pain. May get a cortizone shot next week....will decide my Monday.
2 PM

Mountain Bike 2:15:00 [3] 30.3 mi (13.5 mph) +2800ft
ahr:127 weight:156lbs

MTB in El Moro, first time since LV

Friday Sep 28, 2012 #

Swim 1:15:00 [4] 2.5 mi (30:00 / mi)
weight:156lbs

4,400 yard swim
600 Warm up
400 Build
5 x 300 solid with 20" rest
1,600 straight
200 easy
12 PM

Run 1:00:00 [3] 9.15 mi (6:33 / mi)
weight:156lbs

1 hour run on Alter G progressing to full body weight. Got in 35 minutes at full body weight.
8 PM

CrossFit 30:00 [4]
weight:156lbs

Barbells For Boobs at CF Costa Mesa.
Warm up
Grace
30 clean and jerks
Only used 65# because of my injury
Time was 1:54

Thursday Sep 27, 2012 #

6 AM

Swim 1:20:00 [3] 2.5 mi (32:00 / mi)
weight:156lbs

4,400 yard swim
Lot's of band and paddle work
3 PM

Weights 50:00 [3]
weight:156lbs

Wendler (Modified)
Front Squats = 10,10,5,5,5,3,3
Dead Lifts = 10,10,5 (very light)
Clean and Jerk 10,10,10,5,5

Damn I miss Crossfit. Leg and glute issue feeling better but don't want to take a chance of re-aggravating.

Wednesday Sep 26, 2012 #

6 AM

Run 1:00:00 [3] 8.74 mi (6:52 / mi)
weight:156lbs

1 hour run on Alter G from 50-100% BW, 22 minutes at 100%
12 PM

Bike 1:30:00 [4] 32.48 mi (21.7 mph) +586ft
weight:156lbs

1:30 CT ride with 20 and 15 minute solid efforts
AVG WATTS = 233

Tuesday Sep 25, 2012 #

5 AM

Run 1:15:30 [3] 12.3 mi (6:08 / mi) +535ft 5:54 / mi
weight:156lbs

Run on the Alter G really low body weight today but a longer duration. Still hurting.....#sucks
9 AM

Bike 4:00:00 [3] 83.25 mi (20.8 mph) +2896ft
ahr:122 weight:156lbs

4 hour cruise down to Camp Pendelton and back. Leg was hurting the first hour and a half then it subsided. Had to switch some things up, busy work week.....meetings, staffing issues,....yadda yadda. Felt good today, thinking if I can't run like I want to then I might as well and make a push and ride with the big dogs in Kona!
AVG WATTS = 212
C • yeah, 2
4 PM

Weights 45:00 [3]
weight:156lbs

Modified Wendler
Back Squats 10,10,5,5,3,3
Press 10,8,5,5,3,3

5 x10 toes to bars

Monday Sep 24, 2012 #

5 AM

Swim 1:15:00 [3] 2.55 mi (29:25 / mi)
weight:157lbs

4,500 yard swim
main set was 3 x 500 on 30"
5 x 400 cuise
12 PM

Run 1:00:00 [3] 9.3 mi (6:27 / mi)
weight:157lbs

1 hour run on the Alter G. Able to tolerate running 12 minutes at the end at 100% BW, a step in the right direction.
8 PM

Stretching 40:00 [3]
weight:158lbs

Hips and hammy work.

Sunday Sep 23, 2012 #

6 AM

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

4,600 yard swim
6 x 150 swim with 50 kick no fins
5 x 400 with buoy, band and paddels
12 x 100 with 20" rest
200 easy
8 AM

Bike 5:30:00 [4] 113.52 mi (20.6 mph) +4956ft
ahr:138 weight:157lbs

Long ride that I spent most of the day out in Santiago Canyon. Nice and hot out there today. Most of the time I was getting 104 on my bike computer. Also did 3 x 20 minute solid efforts. LOVE my new tweaks that my coach made on my position. Significantly less watts put out but the speed was still there, especially with just under 5,000 feet of climbing.
AVG WATTS = 206
C • aero 3
8 PM

Stretching 45:00 [3]
weight:156lbs

Hips, hamstring, rumble roller

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