Training Log Archive: BStarRacing-CJIn the 7 days ending Nov 24, 2012:
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Saturday Nov 24, 2012 #
11 AM
Bike 2:45:00 [3] 51.1 mi (18.6 mph) +2258ft
Ride out through Santiago Canyon and back home.
AVG WATTS = 205
AVG WATTS = 205
Friday Nov 23, 2012 #
CrossFit 1:00:00 [5]
Standard CrossFit warm up
Air Squats, rotations, push ups, punter kicks, high knees, butt kickers. DL Toe hops., Lunge walks.
CINDY
20 Minute AMRAP
5 pull - ups
10 push-ups
15 back squats with 65#
Total Rounds 13
Air Squats, rotations, push ups, punter kicks, high knees, butt kickers. DL Toe hops., Lunge walks.
CINDY
20 Minute AMRAP
5 pull - ups
10 push-ups
15 back squats with 65#
Total Rounds 13
6 AM
Swim 1:10:00 [3] 2.3 mi (30:26 / mi)
4,100 yard swim
500 warm up
8 x 50 descend 1-4
200 easy
3 x (single arm drills x 100, 100 kick, 100 free, 200 paddels with band)
200 easy
10 x 100
Cool Down
500 warm up
8 x 50 descend 1-4
200 easy
3 x (single arm drills x 100, 100 kick, 100 free, 200 paddels with band)
200 easy
10 x 100
Cool Down
6 PM
Stretching 35:00 [3]
Stability work and some hamstring re-education exercises.
Thursday Nov 22, 2012 #
7 AM
Bike 1:57:00 [3] 37.1 mi (19.0 mph) +1525ft
Turkey day ride with Kurt and Greg. Tradition that we hit up every liqueur store on the way back for some adult beverages.
AV G WATTS= 235
AV G WATTS= 235
Wednesday Nov 21, 2012 #
6 AM
Swim 1:15:00 [3] 2.27 mi (33:02 / mi)
4,000 yard swim
800 Warm up
4x (RA x25 then 25 free, LA x 25, then 25 free, 100 cruise)
15 x 100 with 15" rest
Cool Down
800 Warm up
4x (RA x25 then 25 free, LA x 25, then 25 free, 100 cruise)
15 x 100 with 15" rest
Cool Down
1 PM
Stretching 35:00 [3]
Isolated hamstring work, hip mobility WOD
Tuesday Nov 20, 2012 #
3 PM
Bike 2:04:00 [3] 40.05 mi (19.4 mph) +1786ft
2 hour ride on the road bike. From the house into Laguna and through Laguna Canyon and into South County for a bit.
AVG WATTS = 234
AVG WATTS = 234
5 PM
Stretching 1:00:00 [3]
Pelvic girdle and hamstring stability training. Abdominal work, SL squat touches, SL toe hops, SL bridges, CLAM circuit, dynamic warrior....
Monday Nov 19, 2012 #
6 AM
Swim 1:00:00 [3] 2.1 mi (28:34 / mi)
3,700 yard swim
2,000 straight buoy
500 paddels and buoy
500 paddels and buoy
200 band only
Cool Down
2,000 straight buoy
500 paddels and buoy
500 paddels and buoy
200 band only
Cool Down
Sunday Nov 18, 2012 #
4 PM
CrossFit 1:00:00 [3]
Standard crossfit warm up
WOD
10 RKBS with 35#
1 v up
9 RKBS
2 v up
8 RKBS
3v up
.....
Reverse ladder
Total time = 5:03
Then did some planks and stability work
Tired to run today, well jog today down the block and well I got 385 feet without pain....
WOD
10 RKBS with 35#
1 v up
9 RKBS
2 v up
8 RKBS
3v up
.....
Reverse ladder
Total time = 5:03
Then did some planks and stability work
Tired to run today, well jog today down the block and well I got 385 feet without pain....