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Training Log Archive: BStarRacing-CJ

In the 7 days ending Sep 14, 2013:

	activity	#	time	miles		km		+ft
	Bike	4	9:02:00	186.73	(20.7/h)	300.51	(33.3/h)	5853
	Mountain Bike	1	2:30:00	36.0	(14.4/h)	57.94	(23.2/h)	4000
	Cyclocross Bike	1	2:05:00	32.17	(3:53)	51.77	(2:25)	925
	Run	3	1:41:00	14.03	(7:12)	22.58	(4:28)	1125
	Swim	2	1:30:00	2.86	(31:28)	4.6	(19:33)
	Weights	1	1:00:00
	Stretching	1	20:00
	Total	13	18:08:00	271.79		437.4		11903
averages - sleep:13.5 weight:158.2lbs

4:17

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Saturday Sep 14, 2013 #

6 AM

Bike 4:17:00 [3] 89.5 mi (20.9 mph) +2800ft
ahr:141 max:171 slept:6.0 weight:157lbs

PS group ride. Good group of guys and finished up with Mitch...good Ironman talks

Friday Sep 13, 2013 #

5 AM

Bike 1:12:00 [3] 21.5 mi (17.9 mph) +780ft
slept:6.5 weight:159lbs

Easy AM dawn patrol..wet, soggy and foggy

Thursday Sep 12, 2013 #

6 AM

Swim 35:00 [3] 1.1 mi (31:49 / mi)
slept:7.0 weight:158lbs

2,000 yard swim

9 AM

Cyclocross Bike 2:05:00 [3] 32.17 mi (3:53 / mi) +925ft 3:47 / mi
slept:7.0 weight:159lbs

Cyclocross skill practice at twinkle park. Handling around trees with accelerations, mounts and dismounts, interval work on the thick muddy grass. Then some time on the road just getting use to the bike.

C • cx 2

Wednesday Sep 11, 2013 #

5 AM

Bike 1:32:00 [3] 31.4 mi (20.5 mph) +1458ft
slept:7.0 weight:158lbs

1:30 dawn patrol ride..

12 PM

Run 30:00 [3] 4.05 mi (7:24 / mi) +325ft 6:53 / mi
slept:7.0 weight:159lbs

30 run in the back bay

8 PM

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

Quads and hip flexors

Tuesday Sep 10, 2013 #

10 AM

Bike 2:01:00 [3] 44.33 mi (22.0 mph) +815ft
ahr:130 max:160 slept:8.0 weight:158lbs

2 hour ride with 15 x 30'" speed intervals with 30" rest.
AVG WATTS = 237
MAX WATTS = 939
NORMALIZED WATTS = 262

2 PM

Weights 1:00:00 [3]
slept:8.0 weight:158lbs

Toes to Bars 5 x 10 reps
Back Squat 2 x 10 warm up..then 3 x 5 reps ending with 200#
Push Press 2 x 10 warm up...then 3 x 5 reps ending with 85#
Dead Lifts: 2 x 10 warm up then 3 x 5 reps ending with 205#

Monday Sep 9, 2013 #

5 AM

Swim 55:00 [3] 1.76 mi (31:15 / mi)
slept:7.0 weight:158lbs

3,100 yard swim

12 PM

Run 41:00 [3] 5.58 mi (7:21 / mi) +375ft 6:54 / mi
slept:7.0 weight:158lbs

Run in back bay and on river dirt trail...

Sunday Sep 8, 2013 #

12 PM

Mountain Bike 2:30:00 [3] 36.0 mi (14.4 mph) +4000ft
ahr:128 max:168 slept:8.5 weight:158lbs

MTB ride from the house and into El Moro for some fun trail time. 2 KOM's today, legs felt great.

4 PM

Run 30:00 [3] 4.4 mi (6:49 / mi) +425ft 6:15 / mi
slept:8.5 weight:158lbs

First brick off the bike in 1 year since my hamstring injury. Felt great...first mile was 6:22 and the rest felt solid. May have just opened up the Xterra Maui card for 2014.

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