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Training Log Archive: JayXC

In the 7 days ending Dec 24, 2016:

activity # timemileskm+ftload
  Cyclocross Bike4 5:16:16 84.61(16.1/h) 136.17(25.8/h)66.8
  Swimming2 2:10:00 3.04(42:42) 4.9(26:32)61.5
  Run2 1:53:18 15.17(7:28) 24.41(4:38) 102936.5
  XC Skiing- Skate1 1:44:27 11.69(8:56) 18.81(5:33) 61231.3
  Strength2 1:00:0018.0
  Total11 12:04:01 114.51 184.29 1641214.1
averages - sleep:7.7

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SuMoTuWeThFrSa

Saturday Dec 24, 2016 #

6 AM

Run 1:09:45 intensity: (40 @1) + (12:46 @2) + (44:53 @3) + (10:01 @4) + (1:25 @5) 9.45 mi (7:23 / mi) +735ft 6:52 / mi
ahr:154 max:187 slept:7.75

ODR- Fishers Loop
10 AM

XC Skiing- Skate 1:44:27 [3] 11.69 mi (8:56 / mi) +612ft 8:31 / mi

Laps at Bristol. Aries good, Gemini wet and slow.

Thursday Dec 22, 2016 #

12 PM

Run 43:33 [3] 5.72 mi (7:37 / mi) +294ft 7:16 / mi
slept:7.5 shoes: Hoka One One Bondi 4

7 PM

Cyclocross Bike 1:15:00 [3] 20.0 mi (16.0 mph)

Wednesday Dec 21, 2016 #

6 AM

Swimming 1:15:00 [4] 3.05 km (24:35 / km)
slept:6.75

200 fr wu
8x25 fr w/ snorkel
8x50 fr on :55
9x100 fr on a rotating interval 1:50, 1:45, 1:40.
100 ba/fr ez
6x50 odds fly/ba, evens br/fr on 1:15
3x200 kick with fins and snorkel on 3:30
6x25 fly/ba/fr on :35 w/ 6 dolphin kicks off the wall
4x50 fr pull in :45
12 PM

Strength (Maplewood Y) 35:00 [3]

Tuesday Dec 20, 2016 #

Cyclocross Bike 1:00:00 [2] 15.8 mi (15.8 mph)
slept:7.75

Spin then 99 push-ups, 6x15 then 9.
C • that is some serious one-upmanship 6

Monday Dec 19, 2016 #

6 AM

Swimming 55:00 [3] 1.85 km (29:44 / km)
slept:7.0

2x75 fr
12x25 kick, no fins on :40 1 ez, 1 hard, 1ez, 2 hard, 1 ez, 3 hard, 1 ez, 4 hard.
100 fr ez
5x100 fr on 2:30. Odds sprint, evens ez
100 fr ez
Repeat of the kick set above
4x50 fr with paddles and fins. Odds sprint, evens ez on 1:30
200 fr cd

6 PM

Cyclocross Bike 1:00:00 [2] 15.8 mi (15.8 mph)

Spin on the trainer.
7 PM

Strength 25:00 [3]

Sunday Dec 18, 2016 #

10 AM

Cyclocross Bike 2:01:16 intensity: (39:31 @1) + (1:21:45 @2) 33.01 mi (16.3 mph)
ahr:122 max:138 slept:9.5

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