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Training Log Archive: JayXC

In the 7 days ending Jul 27, 2014:

activity # timemileskm+ftload
  Mtn Bike9 7:32:55 68.96(9.1/h) 110.98(14.7/h) 7560271.8
  Road Bike2 3:46:06 67.34(17.9/h) 108.37(28.8/h) 275452.3
  Swimming2 2:20:00 2.8(50:04) 4.5(31:07)42.0
  Kayak1 1:26:00 8.56(6.0/h) 13.78(9.6/h) 725.8
  Orienteering1 49:14 5.0(9:51) 8.05(6:07)14.8
  Run1 45:10 6.0(7:32) 9.66(4:41) 39513.6
  Strength1 40:0012.0
  Total17 17:19:25 158.66 255.33 10716432.2
averages - sleep:6.3

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MoTuWeThFrSaSu

Sunday Jul 27, 2014 #

12 AM

Mtn Bike 1:36:04 [4] 13.77 mi (8.6 mph) +1558ft
slept:0.0

Doubled up our laps after midnight to provide a longer rest period so we could sleep. Good in theory but no one managed to get any mostly due to the high winds and lightning show to the north.

4 AM

Mtn Bike 48:44 [4] 6.94 mi (8.5 mph) +768ft

Slowest lap of the race, must have been sleepy.

7 AM

Mtn Bike 45:44 [4] 6.83 mi (9.0 mph) +783ft

Anxiously waited for coffee prior to this one but no dice.

9 AM

Mtn Bike 46:54 [4] 6.83 mi (8.7 mph) +788ft

Saturday Jul 26, 2014 #

12 PM

Mtn Bike 41:22 [4] 6.95 mi (10.1 mph) +715ft
slept:8.5

Hardcore 24 Mtn Bike Race at Ontario County Park with EG and cj.

Threw a team together at the last minute and couldn't rally a 4th so we entered with 3 in the Veterans Team 4 person category. Ended up 2nd overall and winning our division.

C • 31 laps? 4
2 PM

Mtn Bike 42:10 [4] 6.8 mi (9.7 mph) +736ft

5 PM

Mtn Bike 42:44 [4] 6.84 mi (9.6 mph) +726ft

7 PM

Mtn Bike 43:38 [4] 7.11 mi (9.8 mph) +736ft

9 PM

Mtn Bike 45:35 [4] 6.89 mi (9.1 mph) +750ft

Friday Jul 25, 2014 #

6 AM

Swimming 1:05:00 [3] 1.9 km (34:13 / km)
slept:6.75

50 fr wu
4x125 fr pull with 2 strokes off each wall before breathing on 2:10
50 fr ez
8x50 fr dolphin kicking under water to the red marker on lane line, on 1:10
100 dolphin kick on back, no fins
4x125 fr pull with 2 strokes off each wall before breathing on 2:10
6x50 fly/ba kicking to red marker under water on 1:20
100 fr cd
C • focus 3

Thursday Jul 24, 2014 #

12 PM

Run 45:10 [3] 6.0 mi (7:32 / mi) +395ft 7:05 / mi
slept:7.5 shoes: Hoka Mafate 2

6 PM

Road Bike 2:00:41 [3] 35.97 mi (17.9 mph) +1553ft

East River-Roch Brooks with GG.


Wednesday Jul 23, 2014 #

6 AM

Swimming 1:15:00 [3] 2.6 km (28:51 / km)
slept:6.75

150 fr wu
4x200 fr on 3:30
500 fr pull
5x50 ba on 1:10
50 ez
16x25 as 3x fr swim followed by 1 all under water kick on :30
5x100 fr on 1:40
50 fr
8 PM

Strength 40:00 [3]

Need to put this back in the schedule.

Tuesday Jul 22, 2014 #

Event: ROC - Durand Eastman Park Trail Challenge
 
5 AM

Kayak (V10) 1:26:00 [3] 8.56 mi (6.0 mph) +7ft
slept:6.75

With SW. Tried to keep it right at 6.0 mph to keep him in my draft and not blow him up.
6 PM

Orienteering 49:14 [3] 5.0 mi (9:51 / mi)
shoes: Hoka Mafate 3

ROC Trail Challenge

2nd place behind Zach. Took the lead on 2 different occasions but followed it with an immediate mistake each time.
Very heavy legs from Sunday.

8k TC - Splits

Monday Jul 21, 2014 #

6 PM

Road Bike 1:45:25 intensity: (53:46 @1) + (47:25 @2) + (4:14 @3) 31.37 mi (17.9 mph) +1201ft
ahr:123 max:166 slept:7.5

Ride thru Rush with GG.

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