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Training Log Archive: BStarRacing-CJ

In the 7 days ending Apr 20, 2013:

activity # timemileskm+ft
  Bike4 9:46:00 187.32(19.2/h) 301.46(30.9/h) 11235
  Mountain Bike2 4:09:00 56.51(13.6/h) 90.94(21.9/h) 7475
  Swim3 3:20:00 6.62(30:13) 10.65(18:46)
  Run3 2:42:00 23.19(6:59) 37.32(4:20) 975
  CrossFit1 1:00:00
  Weights1 35:00
  Total14 21:32:00 273.64 440.38 19685
averages - sleep:13.5 weight:157.9lbs

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Saturday Apr 20, 2013 #

6 AM

Run 50:00 [3] 7.37 mi (6:47 / mi) +225ft 6:36 / mi
slept:6.5 weight:158lbs

50 minute run on Alter G @ 75% BW
11 AM

Weights 35:00 [3]
slept:6.5 weight:158lbs

Overhead Press 3 x 8
Toes to Bars 4 x 10
DL Bridges with feet on MB with holding 16# Wall Ball
Abdominal Crunches with 16# Wall Ball 4 x 12
2 PM

Bike 3:30:00 [3] 70.48 mi (20.1 mph) +3200ft
ahr:132 max:168 slept:6.7 weight:158lbs

3:30 ride on the rode bike out to Silverado Canyon and then did hard 20 minute interval up Silverado holding 300 watts or >, actually got to the end in 18:30. Then messed around a little in Orange then back home on bike trail and loop through Back Bay.
AVG WATTS = 237

Friday Apr 19, 2013 #

6 AM

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

4,200 yard swim
800 warm up
6 x 200 with paddels buoys and bands
2 x 800 with 20"
Cool Down

Thursday Apr 18, 2013 #

7 AM

Bike 2:21:00 [3] 41.8 mi (17.8 mph) +3180ft
slept:7.5 weight:158lbs

2+ hour ride averaging greater than 220 watts. Alta vista, Bluebird Canyon x 4 or 5, Newport Coast..then windy PCH ride..Rode with Mike from Surf City Cycling Team for a bit...
AVG WATTS = 250
8 AM

Mountain Bike 15:00 [3] 4.71 mi (18.8 mph) +425ft
slept:7.5 weight:157lbs

Headed out in MTB but got a flat up Jamboree had to go back and get road bike...bummer

Wednesday Apr 17, 2013 #

5 AM

Bike 1:30:00 [3] 31.54 mi (21.0 mph) +1105ft
slept:6.5 weight:159lbs

1:30 CT ride holding > 220 WATTS
AVG WATTS = 237
12 PM

Run 50:00 [3] 7.26 mi (6:53 / mi) +325ft 6:36 / mi
slept:6.5 weight:158lbs

50 minute run on Alter G @ 75% BW varying the incline 0-2%

Tuesday Apr 16, 2013 #

6 AM

Swim 1:00:00 [3] 1.82 mi (32:58 / mi)
slept:6.0 weight:158lbs

3,800 yard swim
800 warm up
12 x 150 paddels, buoy and band
5 x 200 with 15" rest
Cool Down
10 AM

Bike 2:25:00 [3] 43.5 mi (18.0 mph) +3750ft
ahr:119 max:162 slept:6.0 weight:158lbs

2+ hour ride holding greater than 220 watts with 4 x 5 minutes holding 300 watts. Did the 5 minutes on Newport Cost, last 2 went all the way so interval was a little longer.
AVG WATTS = 248
4 PM

CrossFit 1:00:00 [5]
slept:6.0 weight:158lbs

Crossfit
1,000 meter row, air squats, rotations, push ups 2x10, lunge walks with rotations, high knees, butt kickers.
RKBS 2 x 10 with 35#
Pulls ups 2 x 5

WOD MODIFiED HELEN
3 rounds
500 meter row
21 RKBS with 35#
12 pull ups

Total Time = 12:51

Monday Apr 15, 2013 #

6 AM

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

4,200 yard swim
800 warm up
8 x 150 with paddels,buoy and band
3 x 500 with 20" rest
500 paddels, buoy band
Cool Downn
12 PM

Run 1:02:00 [3] 8.56 mi (7:15 / mi) +425ft 6:55 / mi
slept:7.0 weight:158lbs

1:02 run on the Alter G @ 75% BW varying 1-2% incline

Sunday Apr 14, 2013 #

2 PM

Mountain Bike 3:54:00 [3] 51.8 mi (13.3 mph) +7050ft
slept:8.0 weight:157lbs

Long MTB into El Moro then over to Aliso, No Dogs, I think I Can, Canyon Acres, Meadows, Mustard, Big Bend, I think I Can, Mach ! then back home.
AVG WATTS = 283

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