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Training Log Archive: BStarRacing-CJ

In the 7 days ending May 25, 2013:

activity # timemileskm+ft
  Bike3 7:45:00 158.62(20.5/h) 255.28(32.9/h) 7083
  Mountain Bike2 7:22:00 89.11(12.1/h) 143.41(19.5/h) 11300
  Swim4 4:05:00 7.75(31:37) 12.47(19:39)
  Run2 1:32:00 12.55(7:20) 20.2(4:33) 345
  CrossFit1 1:25:00
  Stretching1 25:00
  Total13 22:34:00 268.03 431.35 18728
averages - sleep:12 weight:158.1lbs

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Saturday May 25, 2013 #

6 AM

Bike 4:05:00 [4] 85.46 mi (20.9 mph) +2358ft
slept:7.0 weight:158lbs

4:05 group ride in Palm Springs...windy and fast, think it was some of the Tour de PS course...Found myself at the front of the group putting in work..
AVG WATTS : 235
3 PM

Stretching 25:00 [3]
slept:7.0 weight:158lbs

SL bridges (R) 5 x 20
SL Bridge (L) 5 x 15
TB abs 8 x 25
Push ups 3 x 10
SL squat touch 3 x 12 ea

Friday May 24, 2013 #

5 AM

Swim 1:20:00 [3] 2.44 mi (32:47 / mi)
slept:7.0 weight:158lbs

4,300 swim
800 wu
4 x 150 with parachute, buoy and band then 5 x 100 hard on 2 minutes
16 x 50 cruise
Cool down

Thursday May 23, 2013 #

6 AM

Run 52:00 [3] 7.1 mi (7:19 / mi) +345ft 7:00 / mi
slept:7.0 weight:158lbs

Run on Alter G @ 75-90% BW incline 1-4%
8 AM

Mountain Bike 3:01:00 [3] 40.01 mi (13.3 mph) +5100ft
slept:7.0 weight:158lbs

3 hour MTB ride from the house into El Moro, just trying to hold 220 watts or greater.
AVG WATTS = 232

Wednesday May 22, 2013 #

6 AM

Swim 1:05:00 [3] 2.16 mi (30:06 / mi)
slept:7.0 weight:159lbs

3,800 yard swim
Parachute work and 400's
12 PM

Bike 1:30:00 [3] 33.06 mi (22.0 mph) +1625ft
slept:7.0 weight:158lbs

1:30 ride on CT
AVG WATTS = 260

Tuesday May 21, 2013 #

6 AM

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

4,000 yard swim
Parachute work.. And mixed in some 100's and 50''s
11 AM

Bike hills 2:10:00 [3] 40.1 mi (18.5 mph) +3100ft
slept:7.0 weight:158lbs

2:10 ride with 5 x 6 minutes efforts greater than 300 watts. Nyes, alta vista, Newport coast, pelican.
AVG WATTS = 258
4 PM

CrossFit 1:25:00 [4]

1200 meter row warm up
Air squats, high knees, butt kickers 3 x 10
Jumping jacks, push ups, rotations 3 x 10
Punter kicks, high knees, butt kickers, lunge with rotations 2 laps each

Press 3 x 10 with 65#
Front squats 3 x 10 with 65#
Toes to bars 2 x 10

WOD
5 rounds
6 front squats with 95#
12 toes to bars
Total time = 8:10

6 x 12 v ups
5 x 12 ab crunches with 14# wall ball
SL bridges 3 x15 each
Hamstring bridge curls with wall ball 3 x 15

Monday May 20, 2013 #

6 AM

Swim 25:00 [3] 0.85 mi (29:25 / mi)
slept:7.5 weight:158lbs

1,500 yard swim easy recovery swim
12 PM

Run 40:00 [3] 5.45 mi (7:20 / mi)
slept:7.5 weight:158lbs

40 minute easy run on the Alter G @ 75% BW

Sunday May 19, 2013 #

Event: Sagebrush Endurance MTB Race
 
10 AM

Mountain Bike 4:21:00 [5] 49.1 mi (11.3 mph) +6200ft
slept:6.0 weight:158lbs

Sagebrush 50 miler.....Hot, 90+ most of the day and they had to modify the course so we had to do a hike a bike section 4 times previously we would only do it 2x. Brutal course all kinds of terrain variation, had a few good spills and some good cut/scratches. It was a pretty tough course such that 12/15 in my age group DNF'd. Ended up in 3rd and a few minutes out of second. Next up is Big Bear June 2.
AVG WATTS = 220
C • Fun!!! 5

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