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Training Log Archive: JayXC

In the 30 days ending Jun 30, 2017:

activity # timemileskm+ftload
  Mtn Bike8 18:24:14 153.03(8.3/h) 246.29(13.4/h) 866715c149.3
  Road Bike5 10:51:47 201.8(18.6/h) 324.77(29.9/h) 8542132.4
  Kayak6 10:11:08 58.52(5.7/h) 94.18(9.2/h) 48183.3
  Run10 8:41:43 64.81(8:03) 104.3(5:00) 2037116.0
  Cyclocross Bike3 7:58:32 104.18(13.1/h) 167.66(21.0/h) 688081.1
  Trek1 4:44:41 18.4(15:28) 29.61(9:37) 470858.3
  Raft paddle2 3:12:08 10.1(19:01) 16.25(11:49)57.6
  Swimming2 2:35:00 4.04(38:23) 6.5(23:51)93.0
  Strength4 2:23:0042.9
  canoe paddle2 2:16:37 12.4(5.4/h) 19.96(8.8/h) 541.0
  Orienteering2 1:28:24 7.06(12:31) 11.36(7:47) 78329c26.5
  TT Bike1 1:19:29 29.96(22.6/h) 48.22(36.4/h) 58539.1
  Total46 74:06:43 664.31 1069.1 3225544c1020.5
  [1-5]46 74:05:44
averages - sleep:7.6

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Friday Jun 30, 2017 #

5 AM

canoe paddle (Leaky) 1:09:29 [3] 6.11 mi (5.3 mph)
slept:7.0

With SW and his new kidney.

Thursday Jun 29, 2017 #

6 AM

Run 1:00:23 intensity: (35:07 @1) + (21:13 @2) + (4:03 @3) 5.48 mi (11:01 / mi) +701ft 9:50 / mi
ahr:124 max:159 slept:6.5

GTA
6 PM

Mtn Bike 1:47:07 intensity: (1:26:23 @1) + (18:57 @2) + (1:47 @3) 17.34 mi (9.7 mph) +808ft
ahr:107 max:150

Wednesday Jun 28, 2017 #

12 PM

Strength (Maplewood Y) 35:00 [3]
slept:8.0

6 PM

Kayak (V10) 1:19:20 [3] 8.63 mi (6.5 mph)

2 motorboats in Embankment Park made for quite a challenge.

Tuesday Jun 27, 2017 #

5 AM

Run 46:01 intensity: (3:43 @1) + (39:17 @2) + (3:01 @3) 6.06 mi (7:36 / mi) +235ft 7:19 / mi
ahr:135 max:150 slept:7.0 shoes: Hoka Bondi 4 (#2)

6 PM

TT Bike 17:39 intensity: (4:18 @1) + (9:14 @2) + (4:07 @3) 5.09 mi (17.3 mph) +57ft
ahr:130 max:155

Warm up

TT Bike 1:01:50 intensity: (3 @1) + (9 @2) + (4:52 @3) + (56:46 @4) 24.87 mi (24.1 mph) +528ft
ahr:169 max:175

G-Tour, Webster Individual Time Trial
On clinchers due to a flat on the Zipps.
295 W NP/ave.
C • Nice watts! 5

Monday Jun 26, 2017 #

6 PM

Kayak (V10) 1:32:59 [3] 8.64 mi (5.6 mph) +32ft
slept:7.0

Sunday Jun 25, 2017 #

11 AM

Road Bike 2:55:44 intensity: (35:10 @1) + (1:05:57 @2) + (1:09:33 @3) + (5:04 @4) 53.92 mi (18.4 mph) +3172ft
ahr:137 max:173 slept:8.0

Raced two different storms cells on the way back from the south end of Honeoye Lake. Don't know how I managed to stay dry.
235 W NP

Saturday Jun 24, 2017 #

9 AM

Run 46:23 intensity: (1:28 @1) + (14:47 @2) + (30:08 @3) 6.38 mi (7:16 / mi) +260ft 7:00 / mi
ahr:145 max:160 slept:8.0 shoes: Hoka Bondi 4 (#2)

1 PM

Mtn Bike 2:51:10 intensity: (2:21:49 @1) + (24:44 @2) + (4:37 @3) 9.75 mi (3.4 mph) +1404ft
ahr:102 max:163

Thursday Jun 22, 2017 #

8 AM

Run 57:26 intensity: (5:26 @1) + (52:00 @2) 7.02 mi (8:11 / mi) +8ft 8:10 / mi
ahr:135 max:144 shoes: Hoka Bondi 4 (#2)

Wednesday Jun 21, 2017 #

6 PM

Raft paddle 1:41:41 [3] 5.3 mi (19:11 / mi)

Boat wake-induced washing machine conditions.

Tuesday Jun 20, 2017 #

9 AM

Run 1:07:52 [3] 7.97 mi (8:31 / mi)
slept:8.0 shoes: Hoka Bondi 4 (#2)

Brick house tour.
6 PM

Mtn Bike 2:28:31 intensity: (1:47:42 @1) + (37:18 @2) + (3:31 @3) 35.67 mi (14.4 mph) +1861ft
ahr:113 max:157

MI hilly loop with SF.

Monday Jun 19, 2017 #

5 PM

Raft paddle 1:30:27 [3] 4.8 mi (18:51 / mi)
slept:8.0

With Shrekfeet along the shore of Lake St. Clair and some really big houses. One portage.

Sunday Jun 18, 2017 #

9 AM

Road Bike 4:00:51 intensity: (2:22:48 @1) + (1:32:18 @2) + (5:45 @3) 70.12 mi (17.5 mph) +2667ft
ahr:120 max:156 slept:8.25

Melting in the heat.

Saturday Jun 17, 2017 #

Event: ROC - Dryer Road Park - MTB-O Regular Event
 
7 AM

Run 56:58 intensity: (2:37 @1) + (13:03 @2) + (41:18 @3) 7.76 mi (7:20 / mi) +156ft 7:12 / mi
ahr:146 max:156 slept:8.25 shoes: Hoka Bondi 4 (#2)

10 AM

Mtn Bike 34:23 intensity: (7:40 @1) + (22:33 @2) + (4:10 @3) 6.03 mi (10.5 mph) +225ft
ahr:130 max:155

To Dryer Rd

Mtn Bike 1:06:51 intensity: (49 @1) + (15:03 @2) + (38:16 @3) + (12:43 @4) 7.03 mi (6.3 mph) +814ft
ahr:153 max:176 15c

Bike-O

Mtn Bike 1:40:07 [1] 10.81 mi (6.5 mph) +500ft
ahr:72 max:72

Control pick up and ride home.

Expert - Splits

Friday Jun 16, 2017 #

5 AM

Kayak (V10) 1:07:53 [3] 6.1 mi (5.4 mph)
slept:7.0

With Ang.

Thursday Jun 15, 2017 #

6 AM

Run 56:30 intensity: (29:15 @1) + (26:30 @2) + (45 @3) 6.56 mi (8:37 / mi) +141ft 8:26 / mi
ahr:124 max:149 slept:7.0 shoes: Hoka Bondi 4 (#2)

GTA run
7 PM

Road Bike 1:00:00 [2] 15.5 mi (15.5 mph)

Spin while it poured outside.

Wednesday Jun 14, 2017 #

12 PM

Strength (Maplewood Y) 38:00 [3]
slept:7.5

6 PM

Mtn Bike 1:13:25 intensity: (17 @0) + (1:12:57 @1) + (11 @2) 12.07 mi (9.9 mph) +309ft
ahr:87 max:125

Spin with KDU. Garmin recovery score- Fair.

Tuesday Jun 13, 2017 #

12 PM

Run 46:55 intensity: (4:38 @1) + (30:07 @2) + (9:44 @3) + (1:09 @4) + (1:17 @5) 6.01 mi (7:48 / mi) +331ft 7:25 / mi
ahr:140 max:187 slept:7.5 shoes: Hoka Bondi 4 (#2)

6 PM

Road Bike 1:21:29 intensity: (3:08 @1) + (7:12 @2) + (56:17 @3) + (14:52 @4) 33.16 mi (24.4 mph) +1113ft
ahr:156 max:170

G-Tour, Farmington
New course for me. Didn't see much of it on the first lap during the complete downpour that showed up unexpectedly. Got into a break of 5 on lap two and had a minute lead on lap three when one rider dropped with a flat so we were down to four. Coming out of the next turn I noticed my front wheel bouncing on the pavement, bummer. Year 3 on that tubular so I guess I was due.

278 W NP

Monday Jun 12, 2017 #

5 PM

Kayak (V10) 1:23:05 [3] 8.62 mi (6.2 mph) +16ft
slept:7.75

Sunday Jun 11, 2017 #

10 AM

Cyclocross Bike 4:29:30 intensity: (2:58:06 @1) + (1:03:01 @2) + (28:23 @3) 55.22 mi (12.3 mph) +4778ft
ahr:113 max:162 slept:8.0

TLD bike leg.. Teams were fortunate it wasn't as hot as this day for the race.

Cyclocross Bike 1:24:59 intensity: (17:33 @1) + (43:05 @2) + (22:23 @3) + (1:58 @4) 14.95 mi (10.6 mph) +2102ft
ahr:135 max:168

Ride back to HH.

Saturday Jun 10, 2017 #

10 AM

Trek 4:44:41 intensity: (1:54:45 @1) + (1:14:01 @2) + (1:25:13 @3) + (10:42 @4) 18.4 mi (15:28 / mi) +4708ft 12:27 / mi
ahr:130 max:168 slept:8.5 shoes: Salomon Wings Pro 2

Laps at Bristol Mtn

Friday Jun 9, 2017 #

5 AM

Kayak (V10) 1:10:27 [3] 6.51 mi (5.5 mph)
slept:6.5

Thursday Jun 8, 2017 #

12 PM

Run 40:46 intensity: (2:46 @1) + (12:17 @2) + (25:43 @3) 5.8 mi (7:02 / mi) +99ft 6:55 / mi
ahr:145 max:162 slept:8.0 shoes: Hoka Bondi 4 (#2)

6x100m strides
6 PM

Mtn Bike 2:13:45 intensity: (1:49:02 @1) + (22:08 @2) + (2:35 @3) 19.56 mi (8.8 mph) +1016ft
ahr:109 max:158

Wednesday Jun 7, 2017 #

6 AM

Swimming 1:15:00 [4] 3.15 km (23:49 / km)
slept:7.25

200 fr wu
400 fr flipping before the wall
4x200 fr w/ 3 sec in back off each wall on 3:45
8x50 odds ba, evens br on 1:20
6x100 fr w/ 6 dolphin kicks off each wall on 1:50
8x50 dolphin kick w/fins on :55
4x75 fr on 1:30
50 br cd
12 PM

Strength 35:00 [3]

6 PM

Road Bike 1:33:43 intensity: (30:01 @1) + (43:13 @2) + (20:29 @3) 29.1 mi (18.6 mph) +1590ft
ahr:131 max:164

Standing, hard effort on any climb, easy on flats and downhills.
242 W NP

Tuesday Jun 6, 2017 #

6 PM

Cyclocross Bike 1:03:03 intensity: (28:18 @1) + (17:12 @2) + (17:02 @3) + (31 @4) 18.01 mi (17.1 mph)
ahr:127 max:166 slept:7.25

3x5 min at 285W, 3 min rest
214 W NP

Monday Jun 5, 2017 #

5 AM

Swimming 1:20:00 [4] 3.35 km (23:53 / km)
slept:7.0

200 fr wu
6x25 working on dolphin kick to fr transition.
6x125 fr pull on 2:10
9x50 in 3 sets of 3, odd sets 2 ba,1 fr, even 2 br, 1 fr on 1:10
3x [300 fr pull, 50 ez, 4x25 sprint in IM order on :45, 50 fr ez]
2x100 dolphin kick w/fins on 1:50
6 PM

Cyclocross Bike 1:01:00 [2] 16.0 mi (15.7 mph)

Hiding from the rain.

Sunday Jun 4, 2017 #

12 PM

Kayak (Glider) 3:37:24 [3] 20.02 mi (5.5 mph)
slept:8.5

To train signal and back from Lock 32 with Richie.

Saturday Jun 3, 2017 #

Event: ROC - Mendon Ponds Park - Regular Event
 
8 AM

Mtn Bike 1:06:03 intensity: (25 @0) + (45:50 @1) + (9:46 @2) + (9:23 @3) + (39 @4) 7.31 mi (6.6 mph) +291ft
ahr:102 max:168 slept:8.0

To Dryer Rd for Bikefest.

Mtn Bike 1:43:15 intensity: (17 @0) + (1:18:56 @1) + (20:41 @2) + (3:21 @3) 10.3 mi (6.0 mph) +640ft
ahr:103 max:156

Intermediate group ride boss plus ride home.
11 AM

Orienteering 52:18 intensity: (26 @1) + (1:00 @2) + (32:37 @3) + (18:15 @4) 5.05 mi (10:21 / mi) +463ft 9:32 / mi
ahr:161 max:176 29c

Then out to Mendon Ponds Park for ROC-Red.
Interesting course with quite a few short legs which exposes my lack of reading ahead as I waste too much time punching then figuring out where I'm going next. Avoided a disaster heading to 7 by realizing that I had not been to 6 yet. It was on the straight line between 5 and 7. When I realized it I had to take a suboptimal route to it. No huge mistakes otherwise.
12 PM

Orienteering 36:06 intensity: (19:09 @1) + (15:07 @2) + (1:50 @3) 2.01 mi (17:58 / mi) +320ft 15:36 / mi
ahr:121 max:150

And then control pick-up.

Red - Splits

Friday Jun 2, 2017 #

5 AM

canoe paddle 1:07:08 [3] 6.29 mi (5.6 mph) +5ft
slept:6.5

With Ang, Richie, LL and JC and I in the C2.
C • Reverse commute for the grandparents' walk to school 2
12 PM

Strength 35:00 [3]

Thursday Jun 1, 2017 #

12 PM

Run 42:29 intensity: (2:13 @1) + (33:03 @2) + (7:13 @3) 5.77 mi (7:22 / mi) +106ft 7:14 / mi
ahr:140 max:164 slept:7.75 shoes: Hoka Bondi 4 (#2)

6 PM

Mtn Bike 1:39:37 intensity: (1:24:38 @1) + (13:47 @2) + (1:12 @3) 17.17 mi (10.3 mph) +799ft
ahr:107 max:153

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