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Training Log Archive: BStarRacing-CJ

In the 7 days ending Mar 15, 2014:

	activity	#	time	miles		km		+ft
	Mountain Bike	4	6:36:26	87.7	(13.3/h)	141.14	(21.4/h)	10641
	Bike	2	4:35:11	92.4	(20.1/h)	148.7	(32.4/h)	5200
	Stretching	2	1:00:00
	Stabilization Work	1	35:00
	Swim	1	30:00	0.85	(35:18)	1.37	(21:56)
	Run	1	25:00	3.35	(7:28)	5.39	(4:38)	250
	Total	11	13:41:37	184.3		296.6		16092
averages - sleep:9.5 weight:159.1lbs

2:48

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Saturday Mar 15, 2014 #

Event: US CUP Bonelli Park

8 AM

Mountain Bike 17:16 [3] 4.4 mi (15.3 mph) +561ft

Bonelli Park US Cup warm up

Mountain Bike 1:34:27 [3] 19.1 mi (12.1 mph) +3700ft
ahr:162 max:171 weight:159lbs

US Cup Bonelli Park Race 4th Place CAT 1 40-44. Had 2nd and 3rd place in sight but just couldn't real them in. Tough race but had a blast. What a way to break in my first x country MTB race.

Friday Mar 14, 2014 #

6 AM

Swim 30:00 [3] 0.85 mi (35:18 / mi)
slept:7.0 weight:159lbs

1,500 yard leg shake out

11 AM

Mountain Bike 1:09:00 [3] 13.1 mi (11.4 mph) +2000ft
slept:7.0 weight:159lbs

Bonelli Park pre-ride...

Thursday Mar 13, 2014 #

6 AM

Mountain Bike 1:15:00 [3] 19.3 mi (15.4 mph) +680ft
ahr:108 slept:6.5 weight:160lbs

Easy recovery spin on the MTB

1 PM

Stabilization Work 35:00 [3]

Hip mobility WOD
TB ABS 4 x 25
Clams 4 x 15
Side lying hip abduction with TB 4 x 15
DL Bridge with TB with UE's overhead 4 x 12

Wednesday Mar 12, 2014 #

9 AM

Bike 2:18:30 [3] 46.8 mi (20.3 mph) +2700ft
slept:7.5 weight:159lbs

Steady state intervals with decreased effort. Race on Saturday.

10 PM

Stretching 30:00 [3]

Hammys and hips

Tuesday Mar 11, 2014 #

4 AM

Bike 2:16:41 [4] 45.6 mi (20.0 mph) +2500ft
ahr:135 max:158 slept:7.0 weight:159lbs

Steady State Intervals 5 x 12 minutes holding 305-320 watts
AVG WATTS = 240
Normalized = 268

12 PM

Run 25:00 [3] 3.35 mi (7:28 / mi) +250ft 6:58 / mi
slept:7.0 weight:159lbs

Easy run on the Alter G @70% BW

Monday Mar 10, 2014 #

6 PM

Stretching 30:00 [3]
slept:7.5 weight:159lbs

Stretching hips and glutes

Sunday Mar 9, 2014 #

8 AM

Mountain Bike 2:20:43 [3] 31.8 mi (13.6 mph) +3700ft
slept:7.5 weight:159lbs

MTB in the AM with Kurt and Hynesie..

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