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Training Log Archive: JayXC

In the 7 days ending Jul 13, 2014:

	activity	#	time	miles		km		+ft	load
	Road Bike	3	5:31:44	94.79	(17.1/h)	152.56	(27.6/h)	3835	66.3
	Run	3	2:44:42	22.04	(7:28)	35.47	(4:39)	1095	42.4
	Orienteering	1	1:42:31	8.24	(12:26)	13.26	(7:44)	1429	30.8
	Swimming	1	1:10:00	1.55	(45:04)	2.5	(28:00)		21.0
	Total	8	11:08:57	126.63	(5:17)	203.79	(3:17)	6359	160.5
	[1-5]	8	11:08:54
averages - sleep:7.8

3:27

0:00

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Sunday Jul 13, 2014 #

Event: ROC - Powder Mills Park Sprint/Score-O

Note

EX2 Xterra, MD

12 PM

Orienteering 31:01 [3] 2.74 mi (11:19 / mi) +406ft 9:56 / mi
slept:10.0

Long Sprint
Felt rusty and slow.

420857

Orienteering 1:11:30 [3] 5.5 mi (13:00 / mi) +1023ft 11:03 / mi

Long Random-O, 20 controls. Almost missed 13 and had to backtrack to get it.

Sprint - Splits

Saturday Jul 12, 2014 #

Event: Wilderness Traverse

Note

Garnett Hill Xterra

6 AM

Run 1:09:54 9.52 mi (7:21 / mi) +700ft 6:52 / mi
ahr:137 max:163 slept:7.25

ODR- Fishers Loop

10 AM

Road Bike 2:17:34 [2] 38.85 mi (16.9 mph) +2797ft

Abbey-Ashley Ride with GG.

Thursday Jul 10, 2014 #

12 PM

Run 44:45 [3] 6.0 mi (7:28 / mi) +395ft 7:01 / mi
slept:7.25

Wednesday Jul 9, 2014 #

6 AM

Swimming 1:10:00 [3] 2.5 km (28:00 / km)
slept:6.75

4x150 as 100 fr, 50 ba on 3:00
9x100 as 2x100 ba, 100 fr, 2x100 br, 100 fr, 2x100 fly with fins, 100 fr on 2:15
100 fr ez
500 kick with fins
16x25 as 3x stroke, 25 fr repeated 4x.

6 PM

Road Bike 1:48:00 [2] 32.0 mi (17.8 mph)

Ride around Mendon with GG dodging a rainstorm.

C • BPMR? 5

Tuesday Jul 8, 2014 #

6 PM

Run 50:03 [3] 6.52 mi (7:41 / mi)
slept:7.5 shoes: Hoka Mafate 2

Easy run from home since the bike race was cancelled. Storm made a mess of the neighborhood.

Monday Jul 7, 2014 #

6 PM

Road Bike 1:26:10 [2] 23.94 mi (16.7 mph) +1038ft
slept:7.75

Easy Latte-ish Loop. Rough start but got better as I went.

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