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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JayXC

In the 7 days ending Apr 1, 2017:

activity # timemileskm+ftload
  Cyclocross Bike3 3:47:55 61.06(16.1/h) 98.26(25.9/h) 146448.8
  Mtn Bike1 3:30:36 31.96(9.1/h) 51.44(14.7/h) 349539.7
  Swimming3 3:10:00 4.57(41:36) 7.35(25:51)94.5
  Kayak2 3:07:39 13.42(4.3/h) 21.6(6.9/h) 11556.3
  Run3 2:14:46 18.27(7:23) 29.4(4:35) 72744.7
  Strength1 35:0010.5
  Total12 16:25:56 129.28 208.05 5801294.5
averages - sleep:7.8

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Saturday Apr 1, 2017 #

8 AM

Run 51:48 intensity: (29 @1) + (11:48 @2) + (29:54 @3) + (2:04 @4) + (7:33 @5) 7.05 mi (7:21 / mi) +329ft 7:02 / mi
ahr:154 max:195 slept:10.0 shoes: Hoka Bondi 4 (#2)

7 PM

Cyclocross Bike 1:13:10 intensity: (42:13 @1) + (30:57 @2) 20.02 mi (16.4 mph)
ahr:122 max:131

Friday Mar 31, 2017 #

6 AM

Swimming 1:00:00 [4] 2.7 km (22:13 / km)
slept:7.0

No wu
6x100 fr on 1:40
4x25 fr ez in :30
2x400 fr pull on 6:30, making sure 2nd with 5 sec of 1st.
16x25 kick w/fins on :30
7x50 ba on 1:10
4x25 kick, half under H2O on :30
12x25 odds fly, evens fr on :35
50 fr cd

Thursday Mar 30, 2017 #

11 AM

Run 43:15 [3] 5.99 mi (7:13 / mi) +118ft 7:05 / mi
slept:7.25 shoes: Hoka Bondi 4 (#2)

5 PM

Kayak 1:14:25 [3] 5.62 mi (4.5 mph) +59ft

Wednesday Mar 29, 2017 #

6 AM

Swimming 1:05:00 [3] 2.3 km (28:16 / km)
slept:7.0

6x75 as 50 fr, 25 stroke in IM order on 1:40
2x [4x25 kick, no fins with snorkle, 5x100 fr on 1:45]
10x50 on 1:30, 1-5 br, 6-10 fly
4x75 fr w/ snorkle on 1:40
100 fr cd
12 PM

Strength (Maplewood Y) 35:00 [3]

Tuesday Mar 28, 2017 #

12 PM

Run 39:43 [3] 5.23 mi (7:36 / mi) +280ft 7:14 / mi
slept:8.5 shoes: Hoka Bondi 4 (#2)

6 PM

Cyclocross Bike 1:00:54 [3] 16.0 mi (15.8 mph)

Monday Mar 27, 2017 #

6 AM

Swimming 1:05:00 [4] 2.35 km (27:40 / km)
slept:7.0

400 fr wu
6x125 as 25 kick, 75 fr, 25 kick on 2:30
6x50 ba drill on 1:15
4x100 kick, no fins on 2:45
4x25 fr ez on :30
6x50 fr as e, m, sprint x2 on :60
100 fr cd
6 PM

Cyclocross Bike 1:33:51 intensity: (32:42 @1) + (14:58 @2) + (46:11 @3) 25.03 mi (16.0 mph) +1464ft
ahr:130 max:153

Sunday Mar 26, 2017 #

9 AM

Kayak 1:53:14 [3] 7.8 mi (4.1 mph) +55ft

Full on cage match with the wind and surf. Required portages across 2 points.
C • Why? 3

Mtn Bike 3:30:36 intensity: (1:18:47 @1) + (1:17:15 @2) + (54:34 @3) 31.96 mi (9.1 mph) +3495ft
ahr:128 max:160

Hills Loop with 10# Weider option added to simulate the packraft we have to carry all over VA and KY in two weeks.

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