Training Log Archive: BStarRacing-CJIn the 7 days ending Jan 5, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||
Saturday Jan 5, 2013 #
7 AM
Run 1:00:00 [4] 9.85 mi (6:05 / mi)
1 hour run on Alter G @ 80% BW
10 AM
Mountain Bike 2:45:00 [3] 35.6 mi (12.9 mph) +4512ft
Solid MTB ride today. Getting back to my off season MTB climbing and strength building routine. No issues with hamstring even after running this AM on the Alter G. Solid climb up I think I Can in 8:53, stoked considering my fitness right now. Loving the C'dale Ultimate....
Friday Jan 4, 2013 #
12 PM
Swim 1:15:00 [3] 2.16 mi (34:43 / mi)
3,800 yard swim
400 WU
3 x (2 x 200 paddels, 50,100,150 breath 5/7)
2 x 100 Kick
9 x 100 technique focused with 20" rest
Cool Down
400 WU
3 x (2 x 200 paddels, 50,100,150 breath 5/7)
2 x 100 Kick
9 x 100 technique focused with 20" rest
Cool Down
Thursday Jan 3, 2013 #
5 AM
Run 50:00 [4] 8.02 mi (6:14 / mi)
weight:159lbs
50 minute run on Alter G @ 80% BW, best one yet.
6 AM
Swim 1:05:00 [3] 2.0 mi (32:30 / mi)
3,500 yard swim right after the run.
400 wu
3x (3x100 with paddles, 50,100,150,200 breath every 5th)
2x100 paddles
8x25, 4x25 with streamline
CD
400 wu
3x (3x100 with paddles, 50,100,150,200 breath every 5th)
2x100 paddles
8x25, 4x25 with streamline
CD
2 PM
Bike 1:30:00 [4] 33.2 mi (22.1 mph) +950ft
1:30 computrainer ride
45 minute cruise then 15 x 1 minute solid efforts holding 320-360 WATTS
then cruise ride/cool down
AVG WATTS = 263
45 minute cruise then 15 x 1 minute solid efforts holding 320-360 WATTS
then cruise ride/cool down
AVG WATTS = 263
4 PM
Weights 45:00 [3]
Right off the bike
3 x 10 front squats with 65#
Press 3 x 8 with 65#Plank Holds 4 x 1minute
5 x 10 overhead squats with 65#
4 x 10 toes to bars
3 x 10 toes to elbows
3 x 10 front squats with 65#
Press 3 x 8 with 65#Plank Holds 4 x 1minute
5 x 10 overhead squats with 65#
4 x 10 toes to bars
3 x 10 toes to elbows
Wednesday Jan 2, 2013 #
6 AM
Swim 1:10:00 [3] 2.2 mi (31:49 / mi)
3,900 yard swim
400 warm
3 x (2 x 100 with paddels, 50,100,150 breath every 5th)
2 x 100 Kick
8 x 100 fundamental strick swimming with 30" rest
Cool Down
400 warm
3 x (2 x 100 with paddels, 50,100,150 breath every 5th)
2 x 100 Kick
8 x 100 fundamental strick swimming with 30" rest
Cool Down
12 PM
CrossFit 1:10:00 [5]
Crossfit session at JOR
Warm up air squats, jumping jacks, push ups. standing rotations 3 x 10 each. Punter Kicks, High knees, Butt Kickers, lunge with rotations.
Single leg squat and touch 3 x 10
Air Squats again 3 x 12
SL heel raises 3 x 30
WOD 5 rounds (3 minute AMRAP)
3 power dumb bell cleans with 30#
6 push ups
9 air squats
1) 4 rounds and 6 reps
2) 5 rounds and 2 reps
3) 5 rounds and 3 reps
4) 5 rounds and 1 rep
5) 5 rounds and 2 reps
Warm up air squats, jumping jacks, push ups. standing rotations 3 x 10 each. Punter Kicks, High knees, Butt Kickers, lunge with rotations.
Single leg squat and touch 3 x 10
Air Squats again 3 x 12
SL heel raises 3 x 30
WOD 5 rounds (3 minute AMRAP)
3 power dumb bell cleans with 30#
6 push ups
9 air squats
1) 4 rounds and 6 reps
2) 5 rounds and 2 reps
3) 5 rounds and 3 reps
4) 5 rounds and 1 rep
5) 5 rounds and 2 reps
Tuesday Jan 1, 2013 #
6 AM
Run 50:00 [3] 7.32 mi (6:50 / mi)
50 minute run on Alter G @ 80% BW
2 PM
Mountain Bike 2:40:00 [3] 34.5 mi (12.9 mph) +4175ft
weight:160lbs
Ride on the new Cannondale Ultimate.......#beast! Ride from house to El Moro, played in the park for awhile just having a blast. Did a fair amount of climbing. Bike is super super light.
Monday Dec 31, 2012 #
5 AM
Swim 1:10:00 [3] 2.0 mi (35:00 / mi)
3,600 yard swim
400 warm up
3x (3x100 with paddels, 50,100,150,200 breath every 5th)
2 x100 Kick
16 x 25 streamline off the wall
cool down
400 warm up
3x (3x100 with paddels, 50,100,150,200 breath every 5th)
2 x100 Kick
16 x 25 streamline off the wall
cool down
12 PM
Run 35:00 [3] 5.12 mi (6:50 / mi)
35 minute run on the Alter G @80% BW
Sunday Dec 30, 2012 #
11 AM
Run 45:00 [3] 7.0 mi (6:26 / mi)
45 minute run on Alter G @75% then last 5 at 100% BW....#longroadback
C • ? 7
2 PM
Bike 1:50:00 [4] 40.2 mi (21.9 mph) +1188ft
1:50 computrainer ride. AVG WATTS = 258
9 PM
Stretching 20:00 [3]
Hips and legs