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Training Log Archive: BStarRacing-CJ

In the 7 days ending Jul 12, 2014:

activity # timemileskm+ft
  Mountain Bike2 7:34:51 103.3(13.6/h) 166.24(21.9/h) 10365
  Bike3 6:27:30 122.6(19.0/h) 197.3(30.6/h) 5555
  Stretching1 45:00
  Weights1 45:00
  Stabilization Work1 35:00
  Run1 25:00 3.25(7:42) 5.23(4:47)
  Total9 16:32:21 229.15 368.78 15920
averages - sleep:12.4 weight:159.4lbs

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Saturday Jul 12, 2014 #

6 AM

Mountain Bike 6:13:17 [4] 84.0 mi (13.5 mph) +9259ft
ahr:142 max:169 slept:7.6 weight:158lbs

Long MTB ride from house through whiting ranch, modjeska and up to the peak and back...

Friday Jul 11, 2014 #

7 AM

Bike 2:10:00 [3] 44.6 mi (20.6 mph) +2352ft
ahr:139 max:162 slept:7.0 weight:160lbs

2 hour ride with 4 x 10 minute tempo efforts mixed in with 5 minute rest
AVG WATTS = 217

Thursday Jul 10, 2014 #

5 AM

Mountain Bike 1:21:34 [3] 19.3 mi (14.2 mph) +1106ft
ahr:109 slept:6.5 weight:160lbs

Easy spin on the Hardtail
12 PM

Run 25:00 [3] 3.25 mi (7:42 / mi)
slept:6.5 weight:160lbs

Run on the Alter G at 70% BW
1 PM

Stabilization Work 35:00 [3]
slept:6.5 weight:160lbs

TB ABS 5 x 15
Candlesticks 4 x 10
Clam circuit with TB 3 x 15 each side
Mobility WOD with band bilateral hips

Tuesday Jul 8, 2014 #

4 AM

Bike 2:57:30 [3] 55.7 mi (18.8 mph) +2328ft
slept:7.0 weight:160lbs

Dawn patrol endurance miles
12 PM

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

Hips and back plus stability work

Monday Jul 7, 2014 #

6 AM

Bike 1:20:00 [3] 22.3 mi (16.7 mph) +875ft
ahr:109 slept:7.0 weight:159lbs

Easy spin in the AM
2 PM

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

Back Squats 4 x 12 with 105#
Dead lifts 4 x 12 with 105#
Toes to Bars 4 x 10
SL squats on Slantboard 3 x 12 each
TB ABS 3 x 12 reps

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