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Training Log Archive: JayXC

In the 31 days ending Jan 31, 2018:

activity # timemileskm+ftload
  Road Bike14 19:34:32 386.3(19.7/h) 621.68(31.8/h) 17911197.3
  XC skiing- Classic5 12:28:13 77.33(9:41) 124.45(6:01) 4916130.3
  Swimming10 12:03:24 16.4(44:06) 26.4(27:24)393.4
  Run8 9:28:25 71.12(8:00) 114.46(4:58) 3066181.8
  XC Skiing- Skate5 9:05:23 72.24(7:33) 116.26(4:41) 5583136.2
  Cyclocross Bike2 5:35:11 79.25(14.2/h) 127.54(22.8/h) 496959.2
  Kayak6 5:15:15 29.36(5.6/h) 47.25(9.0/h)94.6
  Strength3 1:27:0026.1
  Trek1 30:00 2.0(15:00) 3.22(9:19)6.0
  Total52 75:27:23 734.0 1181.26 364441224.8
  [1-5]52 75:26:35
averages - sleep:7.6

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Wednesday Jan 31, 2018 #

6 AM

Swimming 1:10:24 [3] 2.6 km (27:05 / km)

100 fr wu
8x100 as fr/ba x50 on 2:00
100 fr ez
12x50 fr- 1-6 on :55, 7-12 on :50
8x25 dolphin kick w/fins on :35
100 fr ez
8x50 ba w/fins on 1:10
8x25 on :40, odds DPS, evens sprint
100 fr cd

Battery died in my brainless watch so I've been trying the Garmin on the lap swimming setting. Looks like I'm not supposed to hit lap.
12 PM

Run 47:29 intensity: (15 @0) + (1:30 @1) + (13:33 @2) + (10:57 @3) + (4:39 @4) + (16:35 @5) 5.8 mi (8:11 / mi) +295ft 7:49 / mi
ahr:159 max:188 shoes: Hoka Bondi 5

6 PM

XC Skiing- Skate 1:27:51 intensity: (10:38 @1) + (41:59 @2) + (35:14 @3) 11.29 mi (7:47 / mi) +1029ft 7:10 / mi
ahr:139 max:162

4 laps on the new skin skis then the rest in skate skis chasing EG around.
C • Which skin skis did you get? 2

Tuesday Jan 30, 2018 #

6 PM

Road Bike 1:26:23 intensity: (28:59 @1) + (30:25 @2) + (26:59 @3) 28.25 mi (19.6 mph) +866ft
ahr:133 max:164 slept:8.0

5x5 min at 305W
10 min at 220W

239 W NP
8 PM

Kayak (Erg) 30:00 [3] 4.55 km (9.1 kph)

and then the worlds fastest transition to kayaking.

Monday Jan 29, 2018 #

6 AM

Swimming 1:10:00 [4] 3.3 km (21:13 / km)
slept:6.75

In lane 4 with Zoomers
2x [2x250 fr pull on 3:40, 6x50 fr on :45]
2x [4x125 on 2:10, 6x25 odd kick, evens ba on :40]
100 fr ez
4x50 fr on :45, 4x25 fr sprint on :45
100 fr ez

Sunday Jan 28, 2018 #

8 AM

Cyclocross Bike (XO2) 2:57:03 intensity: (5 @0) + (1:37:55 @1) + (49:31 @2) + (28:15 @3) + (1:17 @4) 38.05 mi (12.9 mph) +2211ft
ahr:119 max:170 slept:7.75

GVCC ride
199W NP
11 AM

Trek 30:00 [2] 2.0 mi (15:00 / mi)

When you flat, put a hole in your spare and then put a hole in someone else’s spare, you walk home.
C • 4

Saturday Jan 27, 2018 #

6 AM

Run 1:36:17 intensity: (37 @1) + (44:00 @2) + (42:34 @3) + (1:07 @4) + (7:59 @5) 12.56 mi (7:40 / mi) +266ft 7:31 / mi
ahr:147 max:194

ODR- Springhouse-ish

Cyclocross Bike 2:38:08 intensity: (56:19 @1) + (1:07:37 @2) + (31:33 @3) + (2:39 @4) 41.2 mi (15.6 mph) +2758ft
ahr:129 max:171

GVCC group ride, but don’t call it that.
197W NP

Friday Jan 26, 2018 #

6 AM

Swimming 1:05:00 [3] 2.0 km (32:30 / km)
slept:6.75

100 fr wu
3x150 on 3:30, odds ba, evens br
4x25 sculling
9x75 fr 1, 4, 7 easy, remaining hard on 1:30
8x25 odds sculling, evens fly on :45
100 fr ez
8x25 odds fr, evens ba on :30
100 fr cd
6 PM

Strength 32:00 [3]

Thursday Jan 25, 2018 #

7 PM

Road Bike 1:15:16 intensity: (24:35 @1) + (15:20 @2) + (35:21 @3) 25.73 mi (20.5 mph) +671ft
ahr:136 max:163 slept:7.75

2x12 min SST
2x5 min at FTP

242W NP

Wednesday Jan 24, 2018 #

6 AM

Swimming 1:10:00 [4] 2.65 km (26:25 / km)
slept:7.0

8x25 in IM order on 1:10
2x [4x50 ba on 1:05, 3x50 br on 1:20, 2x50 fr]
5x50 kick, no fins on 1:15
3x [2x25 underwater on :45, 4x50 fr on :55, 100 IM sprint on 2:00, 50 fr ez]
100 fr cd
7 PM

Kayak (Erg) 1:07:15 [3] 10.0 km (8.9 kph)

Tuesday Jan 23, 2018 #

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

7 PM

Road Bike 1:00:21 intensity: (31:53 @1) + (28:23 @2) + (5 @3) 19.19 mi (19.1 mph) +590ft
ahr:122 max:145

214 W NP

Monday Jan 22, 2018 #

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 km (8.8 kph)

Sunday Jan 21, 2018 #

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, 2018 #

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, 2018 #

5 AM

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

Thursday Jan 18, 2018 #

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, 2018 #

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

Tuesday Jan 16, 2018 #

7 PM

Road Bike 1:01:46 intensity: (57:19 @1) + (4:27 @2) 18.79 mi (18.3 mph) +558ft
ahr:110 max:128

Easy spin, 180 W NP

Monday Jan 15, 2018 #

1 PM

XC skiing- Classic 3:17:49 intensity: (1:48:27 @1) + (1:06:58 @2) + (22:24 @3) 20.34 mi (9:44 / mi) +1575ft 9:04 / mi
ahr:121 max:164 slept:8.5

Groomer made it to the South Meadow this am and even set track which were soft but awesome. Kicking in tracks in the East Meadow for the third time this year wasn’t as awesome.

Sunday Jan 14, 2018 #

1 PM

XC skiing- Classic 1:07:38 intensity: (44:04 @1) + (20:59 @2) + (2:35 @3) 5.75 mi (11:46 / mi) +717ft 10:31 / mi
ahr:117 max:152 slept:9.0

Went to Harriet anticipating it would be groomed but apparently it’s still too wet and only a few trails had been rolled.

XC Skiing- Skate 1:11:54 intensity: (4:24 @1) + (51:08 @2) + (16:22 @3) 10.05 mi (7:09 / mi) +930ft 6:35 / mi
ahr:137 max:153

So drove to Mendon Ponds to ski with all the Winterfest folks on the N Meadow loop which for some reason is all that’s been rolled there.
5 PM

Road Bike 1:47:34 intensity: (38:47 @1) + (1:08:47 @2) 35.04 mi (19.5 mph) +1125ft
ahr:124 max:143

And ended up in London for a ride.
201 W NP

Saturday Jan 13, 2018 #

1 PM

Run 1:32:54 intensity: (1:43 @1) + (51:46 @2) + (35:13 @3) + (4:12 @4) 12.24 mi (7:35 / mi) +628ft 7:14 / mi
ahr:144 max:171

5 PM

Road Bike 1:00:33 intensity: (52:59 @1) + (7:34 @2) 20.29 mi (20.1 mph) +696ft
ahr:114 max:134

Friday Jan 12, 2018 #

6 AM

Swimming 1:18:00 [4] 2.9 km (26:54 / km)
slept:7.25

4x200 as swim, kick, pull, swim
8x25 odds fly, evens fr on :45 3 breaths per length max.
4x125 fr w/ min 2 strokes before and after wall on 2:20
5x100 kick w/fins on 1:50
6x50 ba/br on 1:10
4x25 dolphin kick under water on :45
3x100 fr on 1:40
100 fr cd
5 PM

Road Bike 1:13:24 intensity: (36:21 @1) + (9:14 @2) + (16:38 @3) + (11:11 @4) 27.77 mi (22.7 mph) +725ft
ahr:130 max:175

Easy day yesterday offered up a good opportunity for an FTP test.
255W NP

Thursday Jan 11, 2018 #

Note
slept:8.0 (rest day)

Wednesday Jan 10, 2018 #

6 AM

Swimming 1:15:00 [4] 1.85 km (40:32 / km)
slept:6.75

Sprint Day
25 wu
4x75 as 25 kick, 50 swim in IM order on 1:30
4x100 as 75 fr, 25 ba on 2:20
4x100 fr as 75 sprint, 25 ez on 3:00
200 fr pull
2x25 fly sprint on 1:00
3x50 sprint- ba, br, fr on 1:30
2x50 kick sprint on 1:30
200 fr pull
2x50 50 fr sprint
100 fr ez cd
7 PM

Road Bike 1:10:30 intensity: (34:39 @1) + (35:51 @2) 23.84 mi (20.3 mph) +921ft
ahr:119 max:139

207W NP

Tuesday Jan 9, 2018 #

6 AM

Strength 35:00 [3]
slept:8.5

12 PM

Run 46:54 intensity: (1:42 @1) + (20:55 @2) + (20:57 @3) + (3:20 @4) 5.73 mi (8:11 / mi) +320ft 7:46 / mi
ahr:153 max:190 shoes: Hoka Bondi 5

7 PM

Kayak (Erg) 1:00:00 [3] 9.0 km (9.0 kph)

Monday Jan 8, 2018 #

6 AM

Swimming 1:10:00 [4] 2.6 km (26:55 / km)
slept:7.0

4x200 as swim, kick, pull, swim
4x125 as 75 fr, 50 ba on 2:30
16x25 kick, no fins w/ every 4th length br kick on :35
4x100 odds, IM, evens fr on 2:20
8x50 as fr/kick sprint on :60
100 fr cd

Lifeguard was late and I almost bailed to go to the Y.
6 PM

Road Bike 1:21:14 intensity: (19:55 @1) + (44:00 @2) + (16:42 @3) + (37 @4) 27.07 mi (20.0 mph) +2542ft
ahr:129 max:169

Dueling with Jackson5 up the Epic climb.
226W NP

Sunday Jan 7, 2018 #

10 AM

XC Skiing- Skate 3:47:15 intensity: (15:28 @1) + (1:13:35 @2) + (2:15:04 @3) + (3:08 @4) 30.28 mi (7:30 / mi) +2713ft 6:55 / mi
ahr:145 max:169 slept:9.5

Laps around Mendon

Saturday Jan 6, 2018 #

6 AM

Run 1:13:38 intensity: (2:27 @1) + (15:37 @2) + (36:37 @3) + (9:12 @4) + (9:45 @5) 9.05 mi (8:08 / mi) +618ft 7:39 / mi
ahr:155 max:187

ODR- Park Loops. Small turnout. Wimps.
9 AM

XC skiing- Classic 3:05:48 intensity: (17:39 @1) + (49:25 @2) + (1:58:38 @3) + (6 @4) 17.9 mi (10:23 / mi) +922ft 9:54 / mi
ahr:144 max:165 slept:8.0

Laps around Mendon with EG. Conditions varied from boilerplate to snow drift depending on exposure.

Thursday Jan 4, 2018 #

7 PM

Road Bike 1:02:28 intensity: (29:56 @1) + (31:21 @2) + (1:11 @3) 21.53 mi (20.7 mph) +2761ft
ahr:120 max:146

206W NP

Wednesday Jan 3, 2018 #

6 AM

Swimming 1:15:00 [4] 3.1 km (24:12 / km)
slept:6.75

8x50 fr on :50
5x200 fr pull on 3:30
10x25 ba on :30
4x100 on 2:00 1-2 IM, 3-4 ba
10x50 fr on :50
3x200 fr w/ fins on 3:15
7 PM

Road Bike 1:10:12 intensity: (44:16 @1) + (25:56 @2) 22.91 mi (19.6 mph) +1570ft
ahr:116 max:139

206W NP
8 PM

Strength (Pit of Misery) 20:00 [3]

Tuesday Jan 2, 2018 #

12 PM

Run 49:28 intensity: (10 @0) + (2:42 @1) + (26:20 @2) + (6:54 @3) + (4:12 @4) + (9:10 @5) 5.76 mi (8:35 / mi) +328ft 8:09 / mi
ahr:149 max:190 slept:7.5 shoes: Hoka Bondi 5

Traction devices would have been a good idea.
6 PM

XC Skiing- Skate 1:35:00 [3] 11.5 mi (8:16 / mi)

I think this might be the best I’ve ever seen MPP groomed. Garmin track wouldn’t save.

Monday Jan 1, 2018 #

1 PM

XC skiing- Classic 2:14:54 intensity: (17 @0) + (57:46 @1) + (1:11:04 @2) + (5:47 @3) 12.2 mi (11:03 / mi) +797ft 10:25 / mi
ahr:119 max:152 slept:6.0

4 PM

Kayak (Erg) 38:00 [3] 5.65 km (8.9 kph)

While waiting for the hot water heater to re-charge after the XX’s used it all before me.

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