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Training Log Archive: BStarRacing-CJ

In the 7 days ending May 11, 2013:

activity # timemileskm+ft
  Bike4 8:50:00 196.22(22.2/h) 315.79(35.7/h) 5833
  Swim5 5:55:00 11.18(31:45) 17.99(19:44)
  Run4 3:15:00 27.16(7:11) 43.71(4:28) 325
  Mountain Bike1 2:30:00 35.54(14.2/h) 57.2(22.9/h) 3678
  Stretching2 1:00:00
  Weights1 20:00
  Total16 21:50:00 270.1 434.68 9836
averages - sleep:12.7 weight:159lbs

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Saturday May 11, 2013 #

6 AM

Swim 1:10:00 [3] 2.16 mi (32:25 / mi)
slept:7.0 weight:159lbs

3,800 yard swim
2 PM

Mountain Bike 2:30:00 [3] 35.54 mi (14.2 mph) +3678ft
slept:7.0 weight:159lbs

2:30 MTB ride in El Moro
AVG WATTS = 230

Friday May 10, 2013 #

5 AM

Swim 1:15:00 [3] 2.3 mi (32:37 / mi)
slept:6.5 weight:160lbs

4,000 yard swim
12 PM

Run 50:00 [3] 7.0 mi (7:09 / mi) +325ft 6:51 / mi
slept:6.5 weight:159lbs

50 minute run on Alter G @ 75% BW

Thursday May 9, 2013 #

5 AM

Run 1:10:00 [3] 9.85 mi (7:06 / mi)
slept:6.0 weight:159lbs

Run on Alter G @ 75% BW....bone formation in my upper hamstring was ok today
8 PM

Bike 2:30:00 [3] 54.5 mi (21.8 mph) +2250ft
slept:6.0 weight:159lbs

2:20 computrainer late night ride.
AVG WATTS = 240

Wednesday May 8, 2013 #

6 AM

Swim 1:00:00 [3] 2.01 mi (29:51 / mi)
slept:7.0 weight:159lbs

3,600 yard swim
800 warm up
200 yards with parachute, buoy and band
3 x 400 with buoy/band
3 x 400 free
CD
12 PM

Bike 1:22:00 [3] 30.01 mi (22.0 mph) +1245ft
slept:7.0 weight:159lbs

1:22 ride on computrainer, holding greater than 220 watts.
AVG WATTS = 256

Tuesday May 7, 2013 #

6 AM

Swim 1:15:00 [3] 2.3 mi (32:37 / mi)
slept:7.0 weight:158lbs

4,000 yard swim
800 warm up
4 x (100 with parachute, band and buoy at ankles then 4 x 100 hard on 2 minutes.....all 100's on 1:14-1:19
1 PM

Bike 2:12:00 [3] 48.15 mi (21.9 mph) +1580ft
ahr:124 max:148

2+ hour ride holding greater than 220 watts with 5 x 6 minute efforts holding 300 watts or greater.
AVG WATTS = 239
8 PM

Stretching 20:00 [3]

Hamstrings and hips

Monday May 6, 2013 #

5 AM

Run 52:00 [3] 7.06 mi (7:22 / mi)
slept:7.0 weight:159lbs

Run #1 52 minute run on Alter G @ 80% BW... no issues
1 PM

Run 23:00 [3] 3.25 mi (7:05 / mi)
slept:7.0 weight:159lbs

Run #2 on alter G @ 75% BW

Weights 20:00 [3]
slept:7.0 weight:159lbs

Abdominal work
TB ABS 1 x 100. 3 x 30
Candlesticks 5 x 12

Sunday May 5, 2013 #

7 AM

Swim 1:15:00 [3] 2.41 mi (31:07 / mi)

4,200 yard swim at PS aquatic center
12 PM

Bike 2:46:00 [3] 63.56 mi (23.0 mph) +758ft
slept:8.0

Just under 3 hour ride in PS holding greater than 220 watts.
AVG WATTS = 240
C • 22W? 3
8 PM

Stretching 40:00 [3]

Hips, hamstrings, hip flexors....rumble rolling

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