Training Log Archive: BStarRacing-CJIn the 7 days ending Jan 19, 2013:
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Wednesday Jan 16, 2013 #
5 AM
Run 42:00 [4] 7.11 mi (5:54 / mi)
42 minute run on Alter G at 75% BW
6 AM
Swim 1:05:00 [3] 2.0 mi (32:30 / mi)
3,500 yard swim...off to India
Tuesday Jan 15, 2013 #
1 PM
CrossFit 1:05:00 [5]
Warm up jog in the alley
Air squats, push ups, rotations 3 x10 each
High knees, jumping jacks, butt kickers 3 x 10 each
Walking lunge with rotation 3x
High knee jog 3x
Butt Kickers 3x
Dead Lifts 4x10 with 165#
Jump Rope right after dead lifts 4 x 30
WOD 12 Minute AMRAP
8 Toes to Bars
!2 Dead lifts with 165#
16 Box jumps with 20" box
Completed 5 rounds and 5 reps
Slowly starting to be more aggressive with the hamstring
Air squats, push ups, rotations 3 x10 each
High knees, jumping jacks, butt kickers 3 x 10 each
Walking lunge with rotation 3x
High knee jog 3x
Butt Kickers 3x
Dead Lifts 4x10 with 165#
Jump Rope right after dead lifts 4 x 30
WOD 12 Minute AMRAP
8 Toes to Bars
!2 Dead lifts with 165#
16 Box jumps with 20" box
Completed 5 rounds and 5 reps
Slowly starting to be more aggressive with the hamstring
2 PM
Bike 1:30:00 [4] 31.0 mi (20.7 mph) +856ft
Right after the cross fit session got on the bike to this workout
!:30 total ride
warm up for 15 minutes avg 260 watts
6 x (5minutes 50-60 RPM's then 3 minute easy spin)
1) 331 watts
2) 328 watts
3) 327 watts
4) 329 watts
5) 332 watts
6) 334 watts
Then 30 minute cruise averaging 270 watts
!:30 total ride
warm up for 15 minutes avg 260 watts
6 x (5minutes 50-60 RPM's then 3 minute easy spin)
1) 331 watts
2) 328 watts
3) 327 watts
4) 329 watts
5) 332 watts
6) 334 watts
Then 30 minute cruise averaging 270 watts
8 PM
Stretching 35:00 [3]
Hips and roller
Monday Jan 14, 2013 #
6 AM
Swim 1:10:00 [3] 2.33 mi (30:02 / mi)
4,100 yard swim
400 warm up
15 x 100 with paddels
20 x 100 cruise with 20"rest
cool down
400 warm up
15 x 100 with paddels
20 x 100 cruise with 20"rest
cool down
12 PM
Run 50:00 [3] 6.96 mi (7:11 / mi) +385ft 6:50 / mi
50 minute run in the Back Bay. Getting better say about 70% right now. Had some good spurts then some feeling of weakness in the leg. Will see how it feels after my 10 days in India coming up. WIll be resting the leg but may run if I find a safe spot.
Sunday Jan 13, 2013 #
6 AM
Swim 1:10:00 [3] 2.3 mi (30:26 / mi)
4,000 yard swim
400 wu
3 x (300 paddles, 50,100,150,200 breath every 5
9 x 100 technique focused with 30" rest
Cool down
400 wu
3 x (300 paddles, 50,100,150,200 breath every 5
9 x 100 technique focused with 30" rest
Cool down
2 PM
Bike 1:30:00 [5] 29.2 mi (19.5 mph) +1085ft
1:30 total ride big ring work on computrainer
15 minute warm up AVG WATTS = 252
6 x (5 minutes solid effort with 50-60 RPM'S with 6% grade climb.
AVG WATTS
1) 318
2) 326
3) 322
4) 324
5) 320
6) 322
Then 30 minute cruise ride
15 minute warm up AVG WATTS = 252
6 x (5 minutes solid effort with 50-60 RPM'S with 6% grade climb.
AVG WATTS
1) 318
2) 326
3) 322
4) 324
5) 320
6) 322
Then 30 minute cruise ride
C • RI 2
9 PM
Stretching 20:00 [3]
Hips, hammy's and quads