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Training Log Archive: BStarRacing-CJ

In the 7 days ending Apr 13, 2013:

	activity	#	time	miles		km		+ft
	Bike	4	6:47:00	130.62	(19.3/h)	210.21	(31.0/h)	5905
	Mountain Bike	2	6:35:00	91.1	(13.8/h)	146.61	(22.3/h)	11855
	Swim	5	6:05:00	12.01	(30:24)	19.33	(18:53)
	Stretching	4	1:35:00
	Run	2	1:25:30	11.48	(7:27)	18.48	(4:38)	750
	Weights	1	1:05:00
	Total	18	23:32:30	245.21		394.63		18510
averages - sleep:18.8 weight:157.6lbs

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Saturday Apr 13, 2013 #

7 AM

Swim 1:15:00 [3] 2.44 mi (30:44 / mi)
slept:7.5 weight:157lbs

4,300 yard swim
800 warm up
10 x 100 with paddels, buoys and band
5 x 400 with 20" rest
Cool down

4 PM

Bike 2:47:00 [3] 50.8 mi (18.3 mph) +2775ft
slept:7.5 weight:157lbs

2:47 ride in PS...windy and hot...climbed up to the tram brutal climb 3.5 miles average grade about 10% or slightly more and I think it was just under 1900 feet in 3.5 miles. Did it less than half way up again but was to sketchy coming down had the wrong deep dish wheels. Then into la Quinta and back to hotel.
AVG WATTS = 231

10 PM

Stretching 15:00 [3]
slept:7.5 weight:156.5lbs

ITB, quads and hamstrings

Friday Apr 12, 2013 #

5 AM

Swim 1:15:00 [3] 2.61 mi (28:44 / mi)
slept:8.0 weight:157lbs

4,600 yard swim
800 warm up
6 x 300 paddles then 300 free
Cool down

12 PM

Run 55:00 [3] 7.43 mi (7:24 / mi) +425ft 7:01 / mi
slept:8.0 weight:157lbs

55 minute run on Alter G @ 75% BW with 2-3% incline

9 PM

Stretching 20:00 [3]
slept:8.0 weight:157lbs

Hamstrings and quads

Thursday Apr 11, 2013 #

7 AM

Run 30:30 [2] 4.05 mi (7:32 / mi) +325ft 7:00 / mi
slept:8.0 weight:159lbs

30+ minute run on the Alter G @ 70% BW, easy cruise, no pain, no stress, no races coming up.....

9 AM

Mountain Bike 3:45:00 [3] 50.8 mi (13.5 mph) +6650ft
slept:8.0 weight:156lbs

Great fun on the MTB today...all through El moro set some PR's on the climbs and moved up on the Strava climbs...getting closer
AVG WATTS = 215

3 PM

Weights 1:05:00 [3]
slept:8.0 weight:156lbs

Air Squats 5 x 15
Push ups 4 x 10
Press with 65# 3x10, 2 x 5, 75# 3 x 5
Toes to Bars 10 x 10 un broken
V ups 5 x 15
SL squat and Touch 3 x 12 each side
T/S mobilization stretching 3 x 1 minute

Wednesday Apr 10, 2013 #

6 AM

Swim 1:05:00 [3] 2.0 mi (32:30 / mi)
slept:7.5 weight:159lbs

3,000 yard swim
600 warm up
6 x 4 x 100 descend 1-4
400 with paddels
Cool Down

12 PM

Bike 1:05:00 [3] 20.7 mi (19.1 mph) +1055ft
slept:7.5 weight:158lbs

Quick bike ride at lunch...up Rideline x 2 in Turtle Rock then back to the clinic
AVG WATTS 239

Tuesday Apr 9, 2013 #

6 AM

Swim 1:15:00 [3] 2.4 mi (31:15 / mi)
slept:5.5 weight:159lbs

4,300 yard swim
800 warm up
12 x 100 with paddels, buoy and band
10 x 100 cruise with 15" rest
500 with paddels
500 free
Cool Down

4 PM

Bike 1:42:00 [3] 35.45 mi (20.9 mph) +1150ft
slept:5.5 weight:158lbs

1:42 ride on computrainer after 5 hours of meetings today.
AVG WATTS = 232

8 PM

Stretching 30:00 [3]
slept:5.0 weight:158lbs

Hips, quads, hamstrings, lower legs

Monday Apr 8, 2013 #

5 AM

Swim 1:15:00 [3] 2.56 mi (29:18 / mi)
slept:7.0 weight:158lbs

4,500 yard swim
800 warm up
12 x 150 with paddels buoy and band
3 x 500 with 15" rest
Cool Down

12 PM

Bike 1:13:00 [3] 23.67 mi (19.5 mph) +925ft
slept:7.0 weight:158lbs

Cruise on the Tarmac at lunch, 2 1/2 x around back bay. Nice and windy!
AVG WATTS = 239

Sunday Apr 7, 2013 #

2 PM

Mountain Bike 2:50:00 [4] 40.3 mi (14.2 mph) +5205ft
slept:8.0 weight:158lbs

Just under 3 hour ride from the house and all about in El Moro. Legs felt good, lot's of PR's today out there. Leg was fine, mystery to me how I can AVG 280 watts for 2 hours and 30 minutes on a MTB with no hamstring issues but can't run because of hamstring pain.....
AVG WATTS = 269 for the ride

9 PM

Stretching 30:00 [3]
slept:8.0 weight:159lbs

Hips, glutes, hip flexors, quads and lower legs

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