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Training Log Archive: BStarRacing-CJ

In the 7 days ending Mar 23, 2013:

activity # timemileskm+ft
  Bike3 8:01:30 165.65(20.6/h) 266.59(33.2/h) 7400
  Swim5 5:43:00 12.05(28:28) 19.39(17:41)
  Run4 3:02:00 27.02(6:44) 43.48(4:11) 671
  Weights3 2:25:00
  Mountain Bike1 2:15:00 32.02(14.2/h) 51.53(22.9/h) 3550
  Stretching2 50:00
  Total18 22:16:30 236.74 380.99 11621
averages - sleep:17 weight:157.4lbs

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Saturday Mar 23, 2013 #

6 AM

Swim 1:15:00 [3] 2.55 mi (29:25 / mi)
slept:7.0 weight:158lbs

4,500 yard swim
600 warm up
6 x 300 with paddels, then 300 cruise
Cool Down
11 AM

Bike 2:20:00 [4] 51.1 mi (21.9 mph) +2005ft
ahr:134 max:158 slept:7.0 weight:158lbs

2+ hour ride holding greater than 220 watts then 2 x 35 minutes hold 260-275 watts. GOod winds our there today and legs were a little flat. Also was sick this AM for some reason maybe some bad food, throwing early this AM before the swim.
AVG WATTS = 240
4 PM

Stretching 35:00 [3]
slept:7.0 weight:158lbs

Hips and Lower legs

Friday Mar 22, 2013 #

5 AM

Swim 1:10:00 [3] 2.4 mi (29:10 / mi)
slept:7.0 weight:158lbs

4,200 yard swim
800 warm up
10 x 100 with paddels, buoy, and band
5 x 400 with 20" rest
Cool Down

Thursday Mar 21, 2013 #

5 AM

Swim 1:05:00 [4] 2.3 mi (28:16 / mi)
slept:6.5 weight:158lbs

4,000 yard swim
600 warm up
4 x 3x200 descend 1-3
400 paddels
400 cruise
Cool down
11 AM

Mountain Bike 2:15:00 [4] 32.02 mi (14.2 mph) +3550ft
slept:7.0 weight:157lbs

1:45 MTB ride holding 240 watts or greater over in El Moro, held 244 for the 1:45 and then did a little extra riding. Came home on a flat rear tire the last 2 miles..
AVG WATTS = 235
3 PM

Weights 1:00:00 [3]
slept:7.0 weight:158lbs

Wendler Strength Training
Press 3 x 10 with bar for warm up
then 3 x 5 ending with 85#, went lighter because of 4 swim days in a row

Back Squat
3 x 10 warm up with 135#
Then 3 x 5 ending with 200# full deep squats with much better control today.

Toes to Bars 12 x 10 reps, first 10 were unbroken

V-Up's 11 x 12 reps

Planks 5 x 45"

Wednesday Mar 20, 2013 #

5 AM

Swim 1:05:00 [3] 2.4 mi (27:05 / mi)
slept:7.5 weight:157lbs

4,200 yard swim
800 warm up
8 x 200 buoy, paddels and band
3 x 500 with 15" rest
Cool Down
12 PM

Run 51:00 [3] 7.22 mi (7:04 / mi) +486ft 6:38 / mi
slept:7.5 weight:157lbs

51 minute run in the Back Bay...progress let's say
10 PM

Stretching 15:00 [3]

Lower legs rumble roller

Tuesday Mar 19, 2013 #

6 AM

Run 50:00 [3] 8.4 mi (5:57 / mi)
slept:6.5 weight:157lbs

Run on Alter G @ 75% BW..
10 AM

Bike 2:56:30 [4] 58.35 mi (19.8 mph) +2685ft
ahr:134 max:151 slept:7.0 weight:157lbs

Ride out through Santiago Canyon and into Silverado holding > 220 watts then 2 x 35' efforts holding 260-275 watts. Good headwind all day....perfect.
AVG WATTS = 240
Road the Tarmac today, Speed Concept is getting fixed.
4 PM

Weights 45:00 [3]
slept:7.0 weight:157lbs

Overhead Squats 4 x 10 with 65#
Press 4 x 10 with 65#
Eccentric heels raises off box 4 x 20
Toes to Bar 5 x 15, sets 1-4 unbroken
Ab Mat sit ups 5 x 20
V Up's 4 x 12

Monday Mar 18, 2013 #

6 AM

Swim 1:08:00 [3] 2.4 mi (28:20 / mi)
slept:7.0 weight:157lbs

4,200 yard swim
800 warm up
8 x 150 band, buoy, and paddels
4 x 500 with 20" rest
cool down
1 PM

Run 31:00 [3] 4.25 mi (7:18 / mi) +185ft 7:00 / mi
slept:7.0 weight:157lbs

30+ run in the Back Bay, achillies felt ok, but then got sore later in the day...

Sunday Mar 17, 2013 #

Event: Superseal Triathlon
 
6 AM

Run 50:00 [3] 7.15 mi (7:00 / mi)
slept:7.0 weight:157lbs

50 minute run on the Alter G just cruising at 60% BW, no irritation of achillies.
10 AM

Weights 40:00 [3]
slept:7.0 weight:158lbs

Wendler Strength training with back squats
Warmed up 3 x 12 reps
Then 3 x 5 ending with 185#
Then did another 4 x 10 reps with 135#

Toes to Bars 10 x 10 unbroken with the 10

Push Ups 4 x 10
3 PM

Bike 2:45:00 [3] 56.2 mi (20.4 mph) +2710ft
ahr:130 max:144 slept:7.0 weight:157lbs

2:45 ride holding greater than 220 watts. Half loop out through Santiago Canyon, up to Silverado Canyon and back home.
AVG WATTS = 233

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