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Training Log Archive: BStarRacing-CJ

In the 7 days ending Mar 29, 2014:

	activity	#	time	miles		km		+ft
	Mountain Bike	4	8:32:33	126.3	(14.8/h)	203.26	(23.8/h)	8598
	Bike	2	4:20:30	79.2	(18.2/h)	127.46	(29.4/h)	5380
	CrossFit	1	1:00:00
	Stretching	1	35:00
	Swim	1	35:00	1.13	(30:58)	1.82	(19:14)
	Stabilization Work	1	30:00
	Total	10	15:33:03	206.63		332.54		13978
averages - sleep:11.7 weight:159lbs

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Saturday Mar 29, 2014 #

Event: Austin Rattler

8 AM

Mountain Bike 4:00:10 [3] 60.0 mi (15.0 mph) +3200ft
ahr:158 max:168 slept:6.0 weight:159lbs

Austin Rattler 12th place overall, 5th in the 40-49 division. Fun day overall, was the diesai on the first 2 loops because nobody wanted to do any work. Lost the group and ended up riding the rest of the race solo. Got the gold coin for Leadville...game on!

C • congrats 5

Friday Mar 28, 2014 #

8 AM

Mountain Bike 1:03:00 [3] 15.8 mi (15.0 mph) +875ft
slept:6.5 weight:159lbs

Pre ride for the Austin Rattler...1 loop. Course is going to be fun....

Wednesday Mar 26, 2014 #

6 AM

Swim 35:00 [3] 1.13 mi (30:58 / mi)
slept:7.0 weight:159lbs

2000 yard swim..

9 AM

Mountain Bike 2:18:00 [3] 33.3 mi (14.5 mph) +3850ft
ahr:138 max:163 slept:7.0 weight:159lbs

2+ hour MTB ride...last local ride b4 the Austin Rattler

C • Smoooooooth 2

Tuesday Mar 25, 2014 #

5 AM

Mountain Bike 1:11:23 [3] 17.2 mi (14.5 mph) +673ft
ahr:104 max:129 slept:7.0 weight:159lbs

Easy recovery spin on the MTB in the Back Bay

Monday Mar 24, 2014 #

5 AM

Bike 3:01:00 [4] 56.1 mi (18.6 mph) +4600ft
ahr:138 max:168 slept:7.0 weight:159lbs

3 hour ride with hill acceleration work on Newport coast.
Avg watts = 228
Normalized = 271

7 PM

Stretching 35:00 [3]
slept:7.0 weight:159lbs

Hips and lower legs

Sunday Mar 23, 2014 #

6 AM

Bike 1:19:30 [2] 23.1 mi (17.4 mph) +780ft
ahr:108 max:123 slept:7.5 weight:159lbs

Easy spin on the road

3 PM

CrossFit 1:00:00 [4]
slept:7.5 weight:159lbs

1000 meter row
Air squats, jumping jacks, rotations, push ups 2 x 10 each
WOD
5 rounds
200 meter row
10 wall balls with 14#
8 ab Matt sit ups
6 overhead squats with 65#
Total time 19:36

4 PM

Stabilization Work 30:00 [3]
slept:7.5 weight:159lbs

TB ABS 25 reps followed by plank for 1 minute with 15# plate on back - x 5 reps

Side planks 3 x 1 minute each side

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