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Training Log Archive: JayXC

In the 7 days ending Apr 6, 2014:

	activity	#	time	miles		km		+ft	load
	Mtn Bike	3	8:33:21	100.04	(11.7/h)	160.99	(18.8/h)	6397	131.7
	Road Bike	3	3:41:14	64.33	(17.4/h)	103.53	(28.1/h)	3615	53.7
	Swimming	3	3:37:00	5.25	(41:20)	8.45	(25:41)		65.1
	Run	2	2:34:23	21.04	(7:20)	33.86	(4:34)	1444	37.0
	Kayak	1	2:08:00	10.3	(4.8/h)	16.58	(7.8/h)		38.4
	Orienteering	1	54:07	4.3	(12:35)	6.92	(7:49)	241	16.2
	Total	13	21:28:05	205.26	(6:17)	330.33	(3:54)	11697	342.0
averages - sleep:7.5

6:38

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Sunday Apr 6, 2014 #

Event: ROC - Genesee Country Village Nature Center Regular Meet

10 AM

Mtn Bike 1:45:19 [2] 22.21 mi (12.7 mph) +467ft
slept:9.0

Ride to the O-meet with Richie. Deceptively chilly.

12 PM

Orienteering 54:07 [3] 4.3 mi (12:35 / mi) +241ft 11:57 / mi

Silly mistake at 1. Seemed to settle in pretty well despite the 1:5000 scale.

C • four fastest splits, nice! 4

1 PM

Mtn Bike 1:58:09 [2] 22.6 mi (11.5 mph) +410ft

Ride home. Lots of people on the trails.

Red - Splits

Saturday Apr 5, 2014 #

6 AM

Run 1:49:03 15.04 mi (7:15 / mi) +1049ft 6:48 / mi
ahr:132 max:192 slept:8.0 shoes: Asics Cumulus 14 III

ODR- Gillis + bonus miles at the end.

Now off to convince/guilt Ang to ride with me in the rain/snow.

C • How 10

11 AM

Mtn Bike 4:49:53 [3] 55.23 mi (11.4 mph) +5520ft

Attempted to get to the Marrowback climb but ran out of time. Lakes are still frozen solid. Won't be paddling them until May.

Friday Apr 4, 2014 #

6 AM

Swimming 1:12:00 [3] 2.95 km (24:24 / km)
slept:6.75

3x [4x25 kick on :40, 3x100 fr on 1:45]
400 fr pull
3x [2x50 kick with fins, 50 fly each on 1:10]
8x25 kick w/fins on :25
100 fr ez
5x100 fr on 1:40
100 fr cd

Thursday Apr 3, 2014 #

12 PM

Run 45:20 [3] 6.0 mi (7:33 / mi) +395ft 7:07 / mi
slept:8.0 shoes: Asics Cumulus 14 III

Wednesday Apr 2, 2014 #

6 AM

Swimming 1:15:00 [3] 2.7 km (27:47 / km)
slept:6.5

3x250 as 100 fr, 25 ba x2 on 4:00
8x50 fr rotating drafting drill on 1:10
800 fr pull
16x25 fr alternating 2x25 as 4 strokes fr, 4 strokes sighting with 2x25 chicken. on :35.
6x50 fr on :50
Open water starts in the diving well.

6 PM

Road Bike 2:08:49 [2] 34.1 mi (15.9 mph) +1504ft

Flat westside route with GG. Chilly once the sun went down.

Tuesday Apr 1, 2014 #

5 PM

Road Bike 15:00 [2] 4.0 mi (16.0 mph)

Warm up

6 PM

Road Bike 1:17:25 26.23 mi (20.3 mph) +2111ft
ahr:157 max:181 slept:7.25

G-Tour season opener- Rush

Smaller crowd since a lot of the area riders are heading to Battenkill this weekend. 6 laps and early on it was obvious who had been riding over the winter and who had not. The group stayed together and even got caught by the B group momentarily. I attacked on the second to last hill and opened a gap with 2 others. We each traded off leading once and then we hit the last climb. I led up the steep part and let another rider pull thru thinking I could draft for a few seconds but the finish came up too quick and I never got a chance to come around again, finishing 2nd.

273W NP, 84 rpm ave. including 9 minutes of no pedaling.

C • Sweet 2

Monday Mar 31, 2014 #

6 AM

Swimming 1:10:00 [3] 2.8 km (25:00 / km)
slept:7.0

8x50 ba focusing on legal flips and wall touches, on 1:15
3x250 fr pull on 4:00
50 fr ez
8x25 in IM order
3x200 ba on 4:15, 2 dolphin kks off the wall.
4x100 kick with fins on 1:50
200 IM drill
4x50 fr on :50

5 PM

Kayak 2:08:00 [3] 10.3 mi (4.8 mph)

Ellison Wetlands and as much of the Bay as was open.

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