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Training Log Archive: JayXC

In the 7 days ending Oct 18, 2016:

activity # timemileskm+ftload
  Mtn Bike3 6:55:13 65.36(9.4/h) 105.19(15.2/h) 354371.3
  Trek1 5:15:03 18.87(16:42) 30.37(10:22) 591664.6
  Kayak3 3:53:21 21.38(5.5/h) 34.4(8.8/h) 770.0
  Road Bike1 3:13:00 50.24(15.6/h) 80.85(25.1/h) 409440.2
  Swimming2 2:35:00 3.32(46:38) 5.35(28:58)93.0
  Run2 1:25:13 11.33(7:31) 18.23(4:40) 62720.1
  Strength1 35:0010.5
  Total12 23:51:50 170.5 274.39 14187369.8
  [1-5]12 23:50:56
averages - sleep:7.6 weight:153.6lbs

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WeThFrSaSuMoTu

Tuesday Oct 18, 2016 #

12 PM

Run 40:21 intensity: (7:10 @1) + (26:54 @2) + (6:17 @3) 5.33 mi (7:34 / mi) +266ft 7:14 / mi
ahr:133 max:155 slept:7.5 shoes: Hoka One One Bondi 4

5 PM

Kayak (Glider ) 1:12:40 [3] 6.67 mi (5.5 mph)

wu
1,2,3,4,3,2,1 min ladder hard w/ 1min rest in between
Steady back in the rain.
C • you just needed better timing 2

Monday Oct 17, 2016 #

5 AM

Swimming 1:20:00 [4] 2.55 km (31:22 / km)
slept:7.0

150 fr wu
500 fr pull
4x [3x100 fr on 1:50, 4x25 on :30] 2-4 ba, br, IM on 2:15 and :35
50 fr ez
16x25 kick w/fins on :30
4x50 fr on :45
50 fr cd
6 PM

Mtn Bike 1:54:33 intensity: (54 @0) + (1:46:48 @1) + (6:20 @2) + (31 @3) 19.63 mi (10.3 mph) +604ft
ahr:93 max:146

MNUA through U of R, church ruin, FL Wright house with GG, VL, Richie, DV and JC.

Sunday Oct 16, 2016 #

10 AM

Mtn Bike 3:24:09 intensity: (2:09:22 @1) + (52:41 @2) + (21:33 @3) + (33 @4) 28.74 mi (8.4 mph) +2209ft
ahr:116 max:169 slept:10.0

To Jensen Stables to watch the Mudslog and then to Dryer Rd with Richie, VL, EG and CM.
5 PM

Kayak 1:37:04 [3] 8.57 mi (5.3 mph)

Saturday Oct 15, 2016 #

8 AM

Trek 5:15:03 intensity: (1:56:27 @1) + (2:03:56 @2) + (55:18 @3) + (19:22 @4) 18.87 mi (16:42 / mi) +5916ft 12:52 / mi
ahr:125 max:179 slept:6.0 shoes: Brooks Cascadias 11

3x up Outer Loop, once up Comet and Galaxy with 3 laps of the Aries Nordic Loop at the top with 18lb pack. Someone made a rutty mess of the smaller loop with a tractor.

Road Bike 3:13:00 intensity: (39:06 @1) + (1:39:06 @2) + (54:48 @3) 50.24 mi (15.6 mph) +4094ft
ahr:134 max:161 weight:153.6lbs

A lap around Canadice-Honeoye. Original plan was to go longer but I was running out of daylight. It's chilly in the shadows!

202W NP

Friday Oct 14, 2016 #

6 AM

Swimming 1:15:00 [4] 2.8 km (26:47 / km)
slept:7.0

16x25 scull/fr on :40
3x300 fr with 3 sec toe point off each wall, on 5:10
2x [25 scull, 3x50 ba on 1:10, 25 scull]
100 fr ez
4x150 as 100 fr, 50 stroke in IM order on 2:30
6x50 fr on :50, 2x50 on :45
12 PM

Strength (Maplewood Y) 35:00 [3]

End of easy week.
C • Easy Week 1

Thursday Oct 13, 2016 #

12 PM

Run 44:52 intensity: (2:02 @1) + (26:04 @2) + (13:01 @3) + (2:03 @4) + (1:42 @5) 6.0 mi (7:29 / mi) +361ft 7:04 / mi
ahr:143 max:187 slept:7.75 shoes: Hoka One One Bondi 4

6 PM

Mtn Bike 1:36:31 [3] 16.99 mi (10.6 mph) +730ft

Wednesday Oct 12, 2016 #

5 PM

Kayak (Glider) 1:03:37 [3] 6.14 mi (5.8 mph) +7ft
slept:7.75

1 mile wu
6x3 min hard w/ 1 min rest
1 mile ez

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