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Training Log Archive: BStarRacing-CJ

In the 7 days ending Jun 8, 2013:

activity # timemileskm+ft
  Bike5 10:10:30 215.45(21.2/h) 346.73(34.1/h) 8165
  Mountain Bike1 4:33:00 50.0(11.0/h) 80.47(17.7/h) 6200
  Swim3 2:20:00 4.33(32:20) 6.97(20:05)
  Run3 1:43:00 14.64(7:02) 23.56(4:22)
  Total12 18:46:30 284.42(3:58) 457.73(2:28) 14365
averages - sleep:11.8 weight:158.5lbs

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Saturday Jun 8, 2013 #

7 AM

Bike 3:12:30 [4] 64.51 mi (20.1 mph) +3000ft
slept:7.0 weight:157lbs

3+ hour ride through Santiago Canyon and Modjeska Canyon on the road bike...solo. Mixed in some hard longer efforts holding > 315 watts
AVG WATTS = 253

Friday Jun 7, 2013 #

6 AM

Swim 50:00 [3] 1.6 mi (31:15 / mi)
slept:7.0 weight:157lbs

2,800 yard swim
12 PM

Bike 1:05:00 [3] 21.1 mi (19.5 mph) +980ft
slept:7.0 weight:158lbs

1:05 ride around Back Bay x 2
AVG WATTS= 234

Thursday Jun 6, 2013 #

6 AM

Run 41:00 [3] 6.02 mi (6:49 / mi)
slept:7.0 weight:159lbs

Alter G @ 80%
2 PM

Bike 2:05:00 [4] 46.3 mi (22.2 mph) +1975ft
slept:7.0 weight:158lbs

2:05 CT ride holding greater than 230 watts.
AVG WATTS = 258

Wednesday Jun 5, 2013 #

6 AM

Swim 50:00 [3] 1.6 mi (31:15 / mi)
slept:6.0 weight:159lbs

2,800 yard swim
1000 wu
2 x 200 with parachute then 5 x 100 on 2'
CD
12 PM

Bike 1:30:00 [4] 33.04 mi (22.0 mph) +1625ft
slept:6.0 weight:159lbs

1:30 computrainer ride with 5 x 6 minutes at greater than 300 watts with 2' recovery.
AVG WATTS = 260

Tuesday Jun 4, 2013 #

6 AM

Run 32:00 [3] 4.5 mi (7:07 / mi)
slept:7.0 weight:159lbs

32 minute run on Alter AG @ 75% BW
8 AM

Bike 2:18:00 [3] 50.5 mi (22.0 mph) +585ft
slept:7.0 weight:159lbs

Ride out onto PCH northbound and back.
AVG WATTS = 249

Monday Jun 3, 2013 #

6 AM

Swim 40:00 [3] 1.13 mi (35:23 / mi)
slept:7.0 weight:159lbs

2,000 yard recovery swim
12 PM

Run 30:00 [3] 4.12 mi (7:17 / mi)
slept:7.0 weight:159lbs

30 minute run on Alter G @ 75% BW

Sunday Jun 2, 2013 #

Event: Big Bear Shootout/Endurance Series
 
10 AM

Mountain Bike 4:33:00 [5] 50.0 mi (11.0 mph) +6200ft
slept:7.5 weight:159lbs

BB 50 mile mountain bike race..hot/hilly. Had a blast! Ended up 3rd in the AG and 11th or 12th overall. Half of my AG DNF'd finding out his endurance MTB thing is just flat out painful. Loving the challenge and developing some good fitness.
AVG WATTS = 235

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