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Training Log Archive: BStarRacing-CJ

In the 7 days ending Jun 28, 2014:

activity # timemileskm+ft
  Bike4 8:33:46 166.3(19.4/h) 267.63(31.3/h) 7930
  Mountain Bike4 6:15:00 84.85(13.6/h) 136.55(21.8/h) 9772
  Stretching4 2:30:00
  Swim1 25:00 0.7(35:42) 1.13(22:11)
  Total13 17:43:46 251.85 405.31 17702
averages - sleep:13 weight:159.2lbs

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Saturday Jun 28, 2014 #

7 AM

Bike 3:59:16 [4] 83.7 mi (21.0 mph) +4222ft
ahr:140 max:176 slept:7.0 weight:159lbs

Group ride with the BlackStar Team...French connection in full effect. Rode part of Canyon Velo then jumped into Food Park. High intensity efforts all day long.
Avg watts = 218
Max watts 1093
Normalized watts = 274
3 PM

Stretching 45:00 [3]
slept:7.0 weight:159lbs

Foam roll and stretching while watching the lance Armstrong lies documentary

Friday Jun 27, 2014 #

6 AM

Mountain Bike 3:08:00 [4] 41.3 mi (13.2 mph) +5587ft
ahr:131 max:160 slept:6.5 weight:159lbs

3 hour MTB ride in el Moro with 4 x 15 minute lactate threshold intervals...I think I can x 4

Thursday Jun 26, 2014 #

6 AM

Bike 1:12:00 [3] 18.7 mi (15.6 mph) +325ft
ahr:101 slept:7.0 weight:159lbs

Easy spin
12 PM

Stretching 45:00 [3]
slept:7.0 weight:159lbs

Hip and lower leg mobility WOD with some AB work

Wednesday Jun 25, 2014 #

6 AM

Mountain Bike 1:20:30 [2] 18.75 mi (14.0 mph) +1300ft
ahr:100 slept:7.0 weight:159lbs

Easy cruise out on the HT...quick climb up no dogs in el Moro then back home

Tuesday Jun 24, 2014 #

1 PM

Stretching 40:00 [3]
slept:7.0 weight:159lbs

Mobility WOD to hips and ab work
5 PM

Mountain Bike 30:00 [3] 5.6 mi (11.2 mph) +585ft
slept:7.0 weight:159lbs

Warm up for OTH
6 PM

Mountain Bike 1:16:30 [5] 19.2 mi (15.1 mph) +2300ft
ahr:165 max:174 slept:7.0 weight:159lbs

OTH race...11th on the elite 44 and under. Horrible start and had to work extra to get into a group, but ended up mostly riding solo..

Monday Jun 23, 2014 #

6 AM

Swim 25:00 [3] 0.7 mi (35:42 / mi)
slept:7.0 weight:160lbs

Easy swim for the shake out of the legs and back
7 AM

Stretching 20:00 [3]
slept:7.0 weight:160lbs

Stretch for the legs and back
8 AM

Bike 2:08:00 [3] 42.6 mi (20.0 mph) +2615ft
ahr:125 max:161 slept:7.0 weight:160lbs

2 hour ride with 3 x 10 minute tempo efforts

Sunday Jun 22, 2014 #

3 PM

Bike 1:14:30 [2] 21.3 mi (17.2 mph) +768ft
ahr:101 slept:7.5 weight:159lbs

Easy recovery spin on PCH and back bay

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