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Training Log Archive: BStarRacing-CJ

In the 7 days ending Mar 8, 2014:

	activity	#	time	miles		km		+ft
	Bike	6	14:48:49	301.95	(20.4/h)	485.94	(32.8/h)	16815
	Stabilization Work	2	1:45:00
	Mountain Bike	1	1:25:00	21.0	(14.8/h)	33.8	(23.9/h)	1650
	Run	1	23:30	3.05	(7:42)	4.91	(4:47)
	Total	10	18:22:19	326.0		524.65		18465
averages - sleep:9.8 weight:158.8lbs

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Saturday Mar 8, 2014 #

10 AM

Bike 4:00:00 [3] 82.1 mi (20.5 mph) +3865ft
ahr:146 max:176 slept:7.0 weight:158lbs

Ride to Encinitas from San Clemente, with the big dogs Rob and Trent.
Avg watts = 247
Normalized watts = 287
Max watts = 1046
3568 kj

C • that is strong 4

Friday Mar 7, 2014 #

9 AM

Mountain Bike 1:25:00 [3] 21.0 mi (14.8 mph) +1650ft
ahr:117 max:132 slept:7.0 weight:159lbs

Easy cruise on the StumpJumper S-Works WC...I think this thing is going to climb like a goat..

Thursday Mar 6, 2014 #

4 AM

Bike 2:15:44 [4] 45.2 mi (20.0 mph) +2602ft
ahr:136 max:160 slept:6.5 weight:159lbs

4 x 12 steady state tempo efforts with 6' rest

12 PM

Stabilization Work 45:00 [3]
slept:6.5 weight:159lbs

Dynamic step downs 3 x 12
TB ABS 5 x 20
Standing hamstring curls 4 x 20
Fast kick out right 3 x 12
Planks 3 x 45"

Wednesday Mar 5, 2014 #

10 AM

Bike 2:50:05 [3] 58.6 mi (20.7 mph) +3343ft
ahr:138 max:161 slept:7.0 weight:159lbs

Steady State Intervals 3 x 12 with 6' recovery in Laguna Canyon. Will back up tomorrow with the same thing...dawn patrol
AVG WATTS = 242
Normalized WATTS = 273

4 PM

Stabilization Work 1:00:00 [3]
slept:7.0 weight:159lbs

SL Squat Touch 3 x 12 each
Standing TB Abduction 3 x 12
TB ABS with Band 5 x 50
Clam circuit with band 5 x 12 each
In line lunge 3 x 12 each
Supine hip flexion with band 3 x 12 each
Supine hip abduction with band legs up 3 x 12

Tuesday Mar 4, 2014 #

5 AM

Bike 1:10:00 [3] 23.1 mi (19.8 mph) +585ft
ahr:110 max:122 slept:7.0 weight:159lbs

Easy recovery spin on the computrainer

1 PM

Run 23:30 [3] 3.05 mi (7:42 / mi)
slept:7.0 weight:158lbs

Run on the Alter G @ 70% BW

Monday Mar 3, 2014 #

10 AM

Bike 2:13:00 [4] 44.2 mi (19.9 mph) +3620ft
ahr:145 max:173 slept:7.0 weight:159lbs

Field test with warm up and some riding after.
AVG WATTS = 247
Normalized WATTS = 277

Sunday Mar 2, 2014 #

9 AM

Bike 2:20:00 [3] 48.75 mi (20.9 mph) +2800ft
slept:6.5 weight:159lbs

Computrainer ride with tempo efforts.. 3 x 10 minutes. Legs felt like crap after this recovery week.

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