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Training Log Archive: BStarRacing-CJ

In the 7 days ending Jul 19, 2014:

activity # timemileskm+ft
  Bike4 10:09:48 189.1(18.6/h) 304.33(29.9/h) 12504
  Mountain Bike2 8:31:53 119.4(14.0/h) 192.15(22.5/h) 13023
  Run1 30:00 3.8(7:54) 6.12(4:54)
  Swim1 25:00 0.7(35:42) 1.13(22:11)
  Total8 19:36:41 313.0(3:46) 503.73(2:20) 25528
averages - sleep:7.8 weight:159.2lbs

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Saturday Jul 19, 2014 #

5 AM

Mountain Bike long 7:29:30 [3] 103.3 mi (13.8 mph) +12323ft
ahr:139 max:168 slept:6.0 weight:158lbs

Leadville simulation training with Jon...minus the altitude. From San Clemente through Aliso, whiting and up to four corners...all everywhere in OC in between.

Friday Jul 18, 2014 #

8 AM

Bike 3:17:10 [3] 61.0 mi (18.6 mph) +4700ft
weight:159lbs

3 hour ride with 2 x 30 minute sub lactate threshold efforts

Thursday Jul 17, 2014 #

12 PM

Mountain Bike 1:02:23 [3] 16.1 mi (15.5 mph) +700ft
slept:6.5 weight:159lbs

Easy spin at lunch

Wednesday Jul 16, 2014 #

2 PM

Bike 3:17:00 [3] 65.2 mi (19.9 mph) +4659ft
slept:6.5 weight:158lbs

3 hour ride with 2 x 30 minute sub lactate threshold intervals

Tuesday Jul 15, 2014 #

6 AM

Bike 1:20:00 [3] 22.7 mi (17.0 mph) +517ft
ahr:108 slept:6.5 weight:160lbs

Easy spin in the AM
1 PM

Run 30:00 [3] 3.8 mi (7:54 / mi)
slept:6.5 weight:160lbs

Easy run on alter g at 70% BW

Monday Jul 14, 2014 #

6 AM

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

Easy recovery swim

Sunday Jul 13, 2014 #

3 PM

Bike 2:15:38 [3] 40.2 mi (17.8 mph) +2628ft
ahr:116 max:141 slept:8.0 weight:160lbs

Endurance miles...AVG watts 193, TSS = 117.1. Solid week completed

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