Training Log Archive: BStarRacing-CJIn the 7 days ending Dec 22, 2012:
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| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||
Saturday Dec 22, 2012 #
6 AM
Swim 1:10:00 [3] 1.82 mi (38:28 / mi)
3,200 yard swim
600 wu
3x (6x50 kick, 4 x 100 breath 5/7, 100 cruise)
cool down
600 wu
3x (6x50 kick, 4 x 100 breath 5/7, 100 cruise)
cool down
1 PM
Bike 2:50:10 [3] 55.05 mi (19.4 mph) +2010ft
Just under 3 hour ride from the house onto bike path into Irvine up Jamboree and out and back into Santiago Canyon, then a lap through Back Bay. Cold, windy...
AVG WATTS = 238
AVG WATTS = 238
Friday Dec 21, 2012 #
5 AM
Swim 1:10:00 [3] 2.0 mi (35:00 / mi)
3,500 yard swim set, same as Tuesday, arms toast after "Cindy" yesterday
12 PM
Run 1:00:00 [3] 8.75 mi (6:51 / mi)
Hour run on the Alter G @50-80% BW, ended with 80% BW....progress
Thursday Dec 20, 2012 #
6 AM
Swim 1:10:00 [3] 2.0 mi (35:00 / mi)
3,500 yard swim
Paddle and kick board work
Streamline work
Paddle and kick board work
Streamline work
2 PM
CrossFit 1:15:00 [5]
CrossFit workout at the backyard box
Warm up: 3x10 air squats, push-ups, rotations, high knees, jumping jacks. pass throughs, butt kickers
2 laps each: High knees, punter kicks, lunge with rotations.
WOD: Cindy (5 pull ups, 10 push ups, 15 air squats) AMRAP in 20 minutes
Total Rounds = 17 with 5 pull ups, and 6 push ups in 20 minutes
CandleSticks: 5 x 20 reps
Planks: 3 x 1 minute
Sit ups with 14# wall ball: 5 x 20
V-Up's = 3x12
Warm up: 3x10 air squats, push-ups, rotations, high knees, jumping jacks. pass throughs, butt kickers
2 laps each: High knees, punter kicks, lunge with rotations.
WOD: Cindy (5 pull ups, 10 push ups, 15 air squats) AMRAP in 20 minutes
Total Rounds = 17 with 5 pull ups, and 6 push ups in 20 minutes
CandleSticks: 5 x 20 reps
Planks: 3 x 1 minute
Sit ups with 14# wall ball: 5 x 20
V-Up's = 3x12
Wednesday Dec 19, 2012 #
5 AM
Swim 1:10:00 [3] 2.0 mi (35:00 / mi)
3,500 yard swim
600 wu
3 x (3x100 paddels, 50,100,150 every 5/7 breath)
3x100 KB
6x100 with 30"
cool down
600 wu
3 x (3x100 paddels, 50,100,150 every 5/7 breath)
3x100 KB
6x100 with 30"
cool down
1 PM
Run 30:00 [3] 4.15 mi (7:14 / mi)
30 minute run on the Alter G at 65% BW
Tuesday Dec 18, 2012 #
5 AM
Swim 1:10:00 [3] 2.0 mi (35:00 / mi)
3,500 yard swim
600 wu
3 x (4x50 with padded then 50,100,150 breath every 5/7)
8x 50 kick
16x25 streamline
Cool down
600 wu
3 x (4x50 with padded then 50,100,150 breath every 5/7)
8x 50 kick
16x25 streamline
Cool down
2 PM
Bike 1:30:30 [4] 32.1 mi (21.3 mph) +928ft
1:30 computrainer ride with 15 1 minute solid efforts with 30" easy spin.
AVG WATTS = 251
AVG WATTS = 251
4 PM
Weights 50:00 [3]
4x15 air squats
3x5 Press ending with 85#
4x10 front squats with #75
SL Heel Raises 5x50 each
DL Toe Hops fast 3x50
3x10 overhead squats with #65
Ab mat sit ups 5x25
Sit ups with #14 wall ball 4x20
3x5 Press ending with 85#
4x10 front squats with #75
SL Heel Raises 5x50 each
DL Toe Hops fast 3x50
3x10 overhead squats with #65
Ab mat sit ups 5x25
Sit ups with #14 wall ball 4x20
8 PM
Stretching 30:00 [3]
Foam roller work
Monday Dec 17, 2012 #
12 PM
Run 50:00 [3] 7.25 mi (6:54 / mi)
50 minute run on Alter G at 50-75% BW
8 PM
Stretching 30:00 [3]
Lower leg work
Sunday Dec 16, 2012 #
1 PM
Bike 1:35:00 [3] 29.8 mi (18.8 mph) +568ft
1:35 computrainer ride, easy spin leg pain up today. Over this crap will decide in January if I will be doing any tri's this year or mtb racing