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Training Log: JayXC

In the last 7 days:

activity # timemileskm+ftload
  Road Bike3 6:04:51 115.89(19.1/h) 186.51(30.7/h) 488660.9
  XC skiing- Classic1 2:42:04 21.14(7:40) 34.02(4:46) 90520.9
  Run2 2:41:45 19.98(8:06) 32.15(5:02) 61143.0
  Swimming2 2:30:00 3.36(44:42) 5.4(27:47)90.0
  Kayak2 2:00:00 14.53(7.3/h) 23.38(11.7/h)36.0
  XC Skiing- Skate1 1:03:23 9.12(6:57) 14.68(4:19) 91113.4
  Total11 17:02:03 184.01(5:33) 296.14(3:27) 7313264.3
  [1-5]11 17:02:02
averages - sleep:7.5
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4:44
0:00
WeThFrSaSuMoTu

Tuesday Jan 23 #

5 AM

Run 49:53 intensity: (1:26 @1) + (39:30 @2) + (8:11 @3) + (46 @4) 6.48 mi (7:42 / mi) +287ft 7:23 / mi
ahr:139 max:170 slept:7.0 shoes: Hoka Bondi 5

Monday Jan 22 #

6 AM

Swimming 1:15:00 [4] 2.6 km (28:51 / km)
slept:7.25

4x75 as 25 kick, 50 fr on 1:30
2x [3x100 fr pull on 2:30, 50 fr ez on 1:15, 4x25 sprint on :45, 50 ez on 1:15] sprint- odds fr, evens ba.
4x50 1-2 ba on 1:10, 3-4 br on 1:20
2x [3x100 fr pull on 2:30, 50 fr ez on 1:15, 4x25 sprint on :45, 50 ez on 1:15] sprint- odds fly, evens br.
100 fr cd
7 PM

Kayak (Erg) 1:00:00 [3] 8.75 mi (8.8 mph)

Sunday Jan 21 #

8 AM

XC skiing- Classic 2:42:04 intensity: (1:57:07 @1) + (42:44 @2) + (2:13 @3) 21.14 mi (7:40 / mi) +905ft 7:22 / mi
ahr:116 max:155 slept:8.25

All klister was gone after 3k so ended up doublepoling the entire time.
4 PM

Road Bike 1:01:34 intensity: (37:16 @1) + (24:18 @2) 21.46 mi (20.9 mph) +716ft
ahr:118 max:133

199W NP

Road Bike 1:00:25 intensity: (27:01 @1) + (33:24 @2) 21.21 mi (21.1 mph) +716ft
ahr:121 max:137

200W NP

Saturday Jan 20 #

6 AM

Run 1:51:52 intensity: (1 @0) + (7:56 @1) + (59:56 @2) + (33:17 @3) + (2:29 @4) + (8:13 @5) 13.5 mi (8:17 / mi) +324ft 8:06 / mi
ahr:144 max:197 slept:8.0 shoes: Hoka Bondi 5

ODR- Linear Park
1 PM

Road Bike 2:27:20 intensity: (1:19:53 @1) + (1:00:35 @2) + (6:52 @3) 38.1 mi (15.5 mph) +2122ft
ahr:121 max:156

201W NP

Friday Jan 19 #

5 AM

Kayak (Erg) 1:00:00 [3] 9.3 km (9.3 kph)
slept:7.0

Thursday Jan 18 #

6 PM

XC Skiing- Skate 1:03:23 intensity: (10:46 @1) + (35:25 @2) + (16:54 @3) + (18 @4) 9.12 mi (6:57 / mi) +911ft 6:21 / mi
ahr:136 max:165 slept:7.75

Chasing CD for 2 laps then 2 laps easy.

Wednesday Jan 17 #

6 AM

Swimming 1:15:00 [4] 2.8 km (26:47 / km)
slept:7.0

3x400 fr on 6:50
3x250 kick with fins on 4:30
100 fr ez
8x50 ba on 1:15
400 fr pull
7x50 kick/swim on 1:10
7 PM

Road Bike 1:35:32 intensity: (30:25 @1) + (24:54 @2) + (37:55 @3) + (2:18 @4) 35.12 mi (22.1 mph) +1332ft
ahr:136 max:166

2x12 min SST
4x5 min at FTP

245W NP

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Training Targets

Jan 1 – Dec 31 (365d)
Total 925:00:00
actual:55:03:565%
projected:873:52:0194%

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