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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JayXC

In the 31 days ending Jan 31, 2016:

activity # timemileskm+ftload
  Road Bike12 16:30:01 267.89(16.2/h) 431.13(26.1/h) 54172.4
  XC skiing- Classic4 13:45:27 88.18(9:22) 141.91(5:49) 9009247.6
  Swimming11 12:25:00 18.58(40:06) 29.9(24:55)352.5
  XC Skiing- Skate4 10:23:01 76.47(8:09) 123.07(5:04) 9327186.9
  Run9 9:23:44 74.17(7:36) 119.36(4:43) 4534178.4
  Strength7 4:06:0073.8
  Mtn Bike1 3:20:03 30.87(9.3/h) 49.68(14.9/h) 383032.7
  Total48 69:53:16 556.16 895.05 267551244.3
  [1-5]48 69:50:46
averages - sleep:7.6

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Sunday Jan 31, 2016 #

7 AM

XC Skiing- Skate 4:01:35 [3] 23.82 mi (10:09 / mi) +4291ft 8:40 / mi
slept:8.0

Up early to climb every mtn twice with JUOM before SJUs race.

Saturday Jan 30, 2016 #

9 AM

XC skiing- Classic 4:15:32 [3] 30.44 mi (8:24 / mi) +4217ft 7:25 / mi
slept:9.5

LP Loppet course. Temperamental kick conditions. Tracks were transformed snow with 2" of fresh snow mixed in. Compounding the difficulty in wax choice was the temperature which rose from 17F at 9am to 33F at 3pm.

Friday Jan 29, 2016 #

6 AM

Swimming 1:15:00 [4] 2.75 km (27:16 / km)

200 fr, 100 kick wu
4x125 as 75 fr, 50 ba on 2:20
400 dolphin kick w/fins
2x200 br as 75 kick, 75 pull, 50 build on :10 rest
4x50 fr on :50
50 fr ez
4x25 fly 1- left arm only, 2- right arm only 3- 3-3 4- swim on :40
4x50 fr on :50
50 fr ez
2x200 fr with increasing fly stroke from one to eight on every length on 3:30
4x25 br with dolphin kick with fins and paddles
2x25 fly sprint with fins on :40

12 PM

Strength (Pittsford Y) 39:00 [3]

Thursday Jan 28, 2016 #

12 PM

Run 44:03 [3] 5.7 mi (7:44 / mi) +295ft 7:22 / mi
slept:8.0 shoes: Hoka Stinson ATR

Wednesday Jan 27, 2016 #

5 AM

Swimming 1:15:00 [4] 3.2 km (23:26 / km)
slept:6.5

300 fr wu
8x50 1-3 fly/ba, 4 fr, 5-7 br/fr, 8 fr on 1:10
4x200 fr pull on 3:30
4x25 ba on :40
3x [4x75 fr pull on 1:15, 50 fr ez on :60, 4x25 br pull on :30, 50 fr ez]
100 fr cd
6 PM

Road Bike 1:16:24 [1] 20.01 mi (15.7 mph) +16ft
ahr:111 max:122

Easy spin on the trainer. Bailed on any structured workout given tough swim this am and high effort skiing last night.

Tuesday Jan 26, 2016 #

12 PM

Run 44:27 [3] 5.77 mi (7:42 / mi) +289ft 7:21 / mi
slept:8.0 shoes: Hoka Stinson ATR

It should not be warm enough for shorts in January.

6 PM

XC Skiing- Skate 1:19:39 [3] 13.82 mi (5:46 / mi) +945ft 5:25 / mi

Chasing EG and cj around Bristol.

Monday Jan 25, 2016 #

5 AM

Swimming 1:15:00 [4] 3.3 km (22:44 / km)
slept:7.0

200 fr wu
8x100 fr on 1:50
4x25 br-ba on :40
2x400 fr pull on 7:00 (too easy).
4x25 half under, half above water on :40
400 kick with fins
6x50 ba on 1:10
6x50 br on 1:15
8x25 odds fly, evens fr on :40
100 fr cd
6 PM

Road Bike 1:00:00 [2] 16.5 mi (16.5 mph)

Easy spin on the trainer.

Sunday Jan 24, 2016 #

10 AM

XC skiing- Classic 2:02:33 [3] 16.02 mi (7:39 / mi) +784ft 7:19 / mi
slept:9.5

Double poling at Durand with cj, EG and GG in set tracks. Chatting time omitted.

Saturday Jan 23, 2016 #

6 AM

Run 1:38:37 intensity: (1:06 @1) + (19:57 @2) + (1:01:55 @3) + (15:13 @4) + (26 @5) 13.36 mi (7:23 / mi) +1118ft 6:50 / mi
ahr:153 max:182 slept:7.5

ODR- Freezeroo pre-run
11 AM

XC Skiing- Skate 58:12 [3] 7.76 mi (7:30 / mi) +570ft 7:01 / mi

Laps at Durand Eastman after the HS races.
4 PM

Road Bike 1:00:04 [1] 16.23 mi (16.2 mph)
ahr:113 max:123

Easy spin

Friday Jan 22, 2016 #

6 AM

Swimming 1:05:00 [3] 2.7 km (24:04 / km)
slept:7.0

150 fr wu
2x [300 fr pull on 4:30, 3x100 fr on 1:45]
4x25 fr ez
500 kick w/fins
200 IM drill/swim x50
5x50 ba/fr on 1:10
4x25 build to sprint in reverse IM order on :40
200 fr cd
12 PM

Strength (Maplewood Y) 38:00 [3]

Thursday Jan 21, 2016 #

12 PM

Run 47:26 [3] 5.79 mi (8:12 / mi) +292ft 7:49 / mi
slept:7.5 shoes: Hoka Stinson ATR

Quite a bit more snow here than in Mendon.

Wednesday Jan 20, 2016 #

6 AM

Swimming 55:00 [3] 1.7 km (32:21 / km)
slept:7.0

300 fr wu
12x50 3-5-7-9 breathing x 50 on :55
3x250 fr on 4:00 making sure to make at least one stroke before breathing off each wall.
50 kick then,
videotaping of flip turns. Need to position my hands closer to my head as feet go over my head to the wall then arms into streamline. (because you never know when you'll need a world-class flip turn in an AR...)
C • I thought 6
6 PM

Road Bike 1:11:12 intensity: (28:19 @1) + (21:30 @2) + (17:07 @3) + (4:16 @4) 20.0 mi (16.9 mph)
ahr:125 max:172

wu
1 min at 335+
1 min ez
3x 4 min at 275W+, 3 min ez
4x 30 sec high cadence, 1 min ez
cd
8 PM

Strength 31:00 [3]

Free weights and abs while dinner cooked.

Tuesday Jan 19, 2016 #

12 PM

Run 46:57 [3] 5.76 mi (8:09 / mi) +307ft 7:46 / mi
slept:7.5 shoes: Hoka Stinson ATR

Monday Jan 18, 2016 #

3 PM

Road Bike 2:01:26 intensity: (1:25:48 @1) + (35:38 @2) 32.01 mi (15.8 mph)
ahr:119 max:132

Hello quads.

Sunday Jan 17, 2016 #

9 AM

XC skiing- Classic 4:14:17 [3] 27.58 mi (9:13 / mi) +2702ft 8:26 / mi

On the north side of the park with a trip up to Lac Phillip on the way back.

Saturday Jan 16, 2016 #

12 PM

XC Skiing- Skate 3:17:23 [3] 17.5 mi (11:17 / mi) +3246ft 9:36 / mi

Annual early trip to Gatineau with the gang and found winter.

XC Skiing- Skate 46:12 [3] 13.57 mi (3:24 / mi) +275ft 3:20 / mi

Stopped my watch when we stopped at the hut. Hit start when we left but for some reason the gps doesn't restart with that approach. Had to stop original recording, save it and start a new one to continue. Good effort considering this was my first skate ski since last March (aside from the 5k I did a few weeks ago).
C • Good Effort 4

Friday Jan 15, 2016 #

6 AM

Swimming 1:05:00 [3] 2.35 km (27:40 / km)
slept:7.0

2x150 fr on 2:20
4x50 kick on side w/fins on :40
200 fr pull
5x100 on 2:00 1- 100 fr, 2- 75 fr, 25 ba, 3- 50 fr, 50 ba, 4- 25 fr, 75 ba, 5- 100 ba
200 fr pull
6x50 2x [50 ba mod, 50 ba hard, 50 fr easy]
4x25 kick on side, no fins
6x25 odds 25 ba sprint, evens 25 fr easy on :40
400 fr pull cd

Wednesday Jan 13, 2016 #

6 AM

Swimming 1:10:00 [4] 2.4 km (29:10 / km)
slept:6.75

no wu
2x [3x100 fr pull on 1:45, 2x50 ba on 1:10, 4x25 3,2,1,1 breathing on :40]
100 fr ez
200 fr in 2:50
100 fr ez
5x50 kick/swim x25
2x100 fr in 1:17, on 2:30
5x50 drill/swim x 25
4x50 fr in 37, on 1:30
200 fr cd

C • Steal 2
6 PM

Road Bike 1:11:31 intensity: (30:53 @1) + (23:28 @2) + (17:09 @3) + (1 @4) 20.02 mi (16.8 mph) +14ft
ahr:123 max:165

30 min wu
7x 2 min at 275W+, 2 min easy
cd

207W NP

Tuesday Jan 12, 2016 #

Note

Paddle gear from ARWC showed up!
C • Amazing! 4
12 PM

Run 47:25 [3] 6.01 mi (7:53 / mi) +407ft 7:25 / mi
slept:7.75 shoes: Hoka Stinson ATR

7 PM

Road Bike 1:02:25 intensity: (41:46 @1) + (20:39 @2) 16.08 mi (15.5 mph) +4ft
ahr:117 max:130

ez spin on the trainer

Monday Jan 11, 2016 #

6 AM

Swimming 1:05:00 [4] 2.6 km (25:00 / km)
slept:7.0

4x75 as 50 kick, 25 fr
4x50 fr 3-3 breathing down, 5-5 back on :55
4x25 fr drill with pull buoy in hand
3x100 ba, descending on 2:20
5x200 fr 1-3 moderate, 4-5 hard on 3:40
4x25 ba drill with pull buoy in hand
4x50 fr 3-3 breathing down, 5-5 back on :55
3x100 IM descending on 2:10
100 fr cd
12 PM

Strength (Maplewood Y) 37:00 [3]

Sunday Jan 10, 2016 #

1 PM

Road Bike 2:01:34 intensity: (57:40 @1) + (55:37 @2) + (8:17 @3) 33.01 mi (16.3 mph) +9ft
ahr:121 max:150 slept:8.5

wu
30 min @ 195W+
30 min ez
15 min at 220W+
cd

Saturday Jan 9, 2016 #

6 AM

Run 1:33:04 intensity: (14 @1) + (20:08 @2) + (53:18 @3) + (11:06 @4) + (8:18 @5) 12.35 mi (7:32 / mi) +1170ft 6:55 / mi
ahr:158 max:223 slept:7.75

ODR- Garnsey-Loud
12 PM

Mtn Bike 3:20:03 intensity: (2:30 @0) + (1:32:36 @1) + (1:20:51 @2) + (24:06 @3) 30.87 mi (9.3 mph) +3830ft
ahr:121 max:159

Hills Loop with Ang in the slush.

Friday Jan 8, 2016 #

5 AM

Swimming 1:10:00 [4] 3.8 km (18:25 / km)
slept:7.0

200 fr wu
2x [800 fr on 13:00, 5x100 fr pull on 1:45, 100 kick/swim x 25] then another 800 fr

12 PM

Strength (Maplewood Y) 35:00 [3]

Thursday Jan 7, 2016 #

12 PM

Run 43:54 [3] 5.98 mi (7:20 / mi) +344ft 6:58 / mi
slept:7.5 shoes: Hoka Stinson ATR

Wednesday Jan 6, 2016 #

6 AM

Swimming 1:05:00 [3] 2.2 km (29:33 / km)
slept:6.5

8x25 odds dolphin kick on side, evens on stomach
8x25 odds fly sprint, evens fr ez on :45
6x50 dolphin kick on back
4x100 IM on 2:15
8x25 odds ba sprint, evens fr ez on :45
200 fr pull
8x25 odds br sprint, evens fr ez on :45
8x50 fr on :50
100 fr cd
6 PM

Road Bike 1:13:30 [3] 20.02 mi (16.3 mph)

Spin on the trainer

30 minutes at 200W

Tuesday Jan 5, 2016 #

Note
slept:7.5 (rest day)

Monday Jan 4, 2016 #

6 AM

Swimming 1:05:00 [3] 2.9 km (22:25 / km)
slept:7.0

6x150 fr pull on 1:50
8x25 odds fr, evens dolphin kick on :35
3x [3x100 fr pull on 1:45, 4x50 ba descending on 1:15, 100 fr ez on 1:15]
6 PM

Road Bike 1:01:30 [2] 16.0 mi (15.6 mph)

Spin on the trainer.
7 PM

Strength 22:00 [3]

Abs and push-ups

Sunday Jan 3, 2016 #

10 AM

XC skiing- Classic 3:13:05 [3] 14.14 mi (13:39 / mi) +1306ft 12:33 / mi
slept:7.5

Laps at Osceola with Richie and MB then a quick lap skate with SJU. Sticky snow made waxing tough.
C • osceola 3

Saturday Jan 2, 2016 #

6 AM

Run 1:37:51 [3] 13.45 mi (7:16 / mi) +312ft 7:07 / mi
slept:7.5 shoes: Hoka Stinson ATR

ODR- Linear Park Run

4 PM

Road Bike 1:30:25 intensity: (27:01 @1) + (44:47 @2) + (18:37 @3) 25.01 mi (16.6 mph) +11ft
ahr:129 max:153

wu
5x5 min at tempo
cd

Friday Jan 1, 2016 #

Strength 44:00 [3]

11 AM

Road Bike 2:00:00 [2] 33.0 mi (16.5 mph)
slept:9.0

Spin on the trainer
168 W NP

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