Training Log Archive: BStarRacing-CJIn the 7 days ending Nov 23, 2013:
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Thursday Nov 21, 2013 #
9 AM
Bike 1:32:30 [3] 31.0 mi (20.1 mph) +1450ft
slept:8.0 weight:161lbs
Ride on the computrainer...
Wednesday Nov 20, 2013 #
6 AM
Swim 35:00 [3] 1.14 mi (30:42 / mi)
slept:7.5 weight:160lbs
2,000 yard swim
Tuesday Nov 19, 2013 #
CrossFit 1:15:00 [4]
slept:7.0 weight:160lbs
warm up with 500 meter row
Wendler: Back Squat and Dead Lifts
Back Squat 3 x 12 warm up then 3 x 5 reps ending with 215#
Dead Lifts 3 x 12 warm up then 3 x 5 ending with 210#
WOD
4 rounds
1,000 meter row
15 reps shoulder taps from handstand position at wall
about 17 minutes, timer messed up on me
Wendler: Back Squat and Dead Lifts
Back Squat 3 x 12 warm up then 3 x 5 reps ending with 215#
Dead Lifts 3 x 12 warm up then 3 x 5 ending with 210#
WOD
4 rounds
1,000 meter row
15 reps shoulder taps from handstand position at wall
about 17 minutes, timer messed up on me
6 AM
Run 41:00 [3] 5.34 mi (7:41 / mi) +458ft 7:06 / mi
slept:7.0 weight:161lbs
Run in the Back Bay
9 AM
Mountain Bike 1:47:30 [3] 27.1 mi (15.1 mph) +2800ft
slept:7.0 weight:160lbs
Cruise on the MTB into El Moro and back
8 PM
Stretching 35:00 [3]
Hips and hamstrings
Monday Nov 18, 2013 #
6 AM
Swim 55:00 [3] 1.8 mi (30:33 / mi)
slept:7.0 weight:160lbs
3,200 yard swim
12 PM
Run 41:00 [3] 5.51 mi (7:26 / mi) +425ft 6:56 / mi
slept:7.0 weight:160lbs
Run in the Back Bay...leg = mediocre
Sunday Nov 17, 2013 #
9 AM
Cyclocross Bike 41:00 [3] 8.5 mi (4:49 / mi) +200ft 4:43 / mi
Cx warm up in el dorado park
10 AM
Cyclocross Bike 38:26 [5] 8.0 mi (4:48 / mi) +152ft 4:43 / mi
5th place masters 35+ B...brutal gopher hole infested course. Tons of turns and roots along with pine needles. Crash at the end cost me 4th place. Time for a break from the bike now...
2 PM
Weights 1:15:00 [4]
Push press 4 x 5 with 65%
Pulls ups 5 x 10 with red band
Front squats 4 x 8 with 95#
WOD
5 rounds
10 dread lifts with 105
5 hang power cleans with 105
5 RKBS with 62#
Candle sticks 5 x 20
Toes to bars 2 x 10
Overhead Squats with 75# 4 x 10
Pulls ups 5 x 10 with red band
Front squats 4 x 8 with 95#
WOD
5 rounds
10 dread lifts with 105
5 hang power cleans with 105
5 RKBS with 62#
Candle sticks 5 x 20
Toes to bars 2 x 10
Overhead Squats with 75# 4 x 10