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Training Log Archive: BStarRacing-CJ

In the 7 days ending Oct 6, 2012:

	activity	#	time	miles		km		+ft
	Bike	3	8:07:00	168.74	(20.8/h)	271.56	(33.5/h)	5625
	Swim	5	6:28:00	12.12	(32:01)	19.5	(19:54)
	Stretching	6	4:50:00
	Mountain Bike	1	3:00:00	39.1	(13.0/h)	62.92	(21.0/h)	4054
	Run	1	15:00	2.3	(6:31)	3.7	(4:03)
	Total	16	22:40:00	222.26		357.69		9679
averages - weight:156.3lbs

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Saturday Oct 6, 2012 #

6 AM

Swim 1:15:00 [4] 1.98 mi (37:52 / mi)
weight:156lbs

3,400 yard swim
400
2x 400,300,200,100 (z1,z2,z3,z4 with 30" rest)
8 x 100 z2
200 easy

1 PM

Bike 1:30:00 [4] 34.8 mi (23.2 mph) +452ft
ahr:132 weight:156lbs

1:30 ride with 45 minute cruise 10 minute steady 10 minutes cruise 10 minutes steady 15 minutes cruise.
AVG WATTS = 237

10 PM

Stretching 35:00 [3]
weight:156lbs

Hips and hamstrings

Friday Oct 5, 2012 #

5 AM

Swim 1:15:00 [3] 2.44 mi (30:44 / mi)
weight:156lbs

4,300 yard swim
600 wam up
400 build
10 x 150 solid with 20" rest (in on 2:03-2:07)
1,600 free broken at the 500
20 easy

12 PM

Stretching 45:00 [3]
weight:156lbs

Stretching hips and hamstrings

Thursday Oct 4, 2012 #

6 AM

Stretching 30:00 [3]
weight:156lbs

Hip and hamstring stretching

10 AM

Mountain Bike 3:00:00 [3] 39.1 mi (13.0 mph) +4054ft
ahr:121 weight:156lbs

3 hour mtb cruise ride, liitle xterra prep with kona taper.

Wednesday Oct 3, 2012 #

5 AM

Swim 1:20:00 [4] 2.5 mi (32:00 / mi)
weight:157lbs

4,400 yards band and paddle work and Lot's of it

12 PM

Bike 1:34:00 [3] 32.4 mi (20.7 mph) +328ft
ahr:124 weight:157lbs

1:34 cruise ride on PCH towards seal beach and back. Road the Tarnac today.
AVG WaTTS = 231

8 PM

Stretching 40:00 [3]
weight:157lbs

Stretching and rehab

Tuesday Oct 2, 2012 #

6 AM

Swim 1:18:00 [3] 2.6 mi (30:00 / mi)
weight:157lbs

4,600 yard swim
800 warm up
8 x 50
3 x 400 solid with 20"
4 x 500
200 easy

3 PM

Stretching 1:20:00 [3]
weight:157lbs

Stretching, foam roll, lacrosse ball, and rehab

Monday Oct 1, 2012 #

12 PM

Stretching 1:00:00 [3]
weight:156lbs

Stretching and stabilization work

Sunday Sep 30, 2012 #

6 AM

Swim 1:20:00 [3] 2.6 mi (30:46 / mi)
weight:156lbs

4,600 yard swim
6 x 150 free with 50 kick
5 x 400 with band, buoy, and paddles
12 x 100 cruise with 20" rest (in on 1:20)
200 relax

8 AM

Bike 5:03:00 [3] 101.54 mi (20.1 mph) +4845ft
ahr:134 weight:156lbs

5 hour ride with 3 x 20 solid efforts
AVG WATTS = 236

2 PM

Run 15:00 [3] 2.3 mi (6:31 / mi)
weight:156lbs (injured)

Attempted transition run, not good pain right off the bat. Screwed for Kona just sent WTC to try and move my spot for next year, I know they won't be giving it a try anyways. Other last resort is to get a cortizone injection this week before I leave on Sunday. Pretty frustrating but I am not going to walk a marathon in Kona or run 8 something pace just not my idea of fun.

C • stop 4

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