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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JayXC

In the 7 days ending Apr 22, 2017:

activity # timemileskm+ftload
  Road Bike6 8:08:18 146.69(18.0/h) 236.08(29.0/h) 7400107.2
  Swimming3 3:28:00 5.19(40:05) 8.35(24:55)124.8
  Trek1 3:03:13 11.17(16:24) 17.98(10:12) 226555.0
  Kayak1 1:44:54 8.52(4.9/h) 13.71(7.8/h) 4931.5
  Run1 46:39 6.02(7:45) 9.69(4:49) 35014.0
  Strength1 35:0010.5
  Massage1 10.0
  Total14 17:46:05 177.58 285.8 10064343.0
averages - sleep:7.4

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SuMoTuWeThFrSa

Saturday Apr 22, 2017 #

Event: West Point National Meet
 

Note

Finger Lakes Gravel Challenge
7 AM

Trek 3:03:13 [3] 11.17 mi (16:24 / mi) +2265ft 13:46 / mi
slept:8.0 shoes: Salomon Wings Pro 2

3 PM

Road Bike 2:41:38 intensity: (57:40 @1) + (1:31:31 @2) + (12:27 @3) 47.18 mi (17.5 mph) +2862ft
ahr:127 max:161

Lap of the Bloomfield Classic course then some more.
227W NP

Friday Apr 21, 2017 #

6 AM

Swimming 1:10:00 [4] 2.45 km (28:34 / km)
slept:7.0

6x75 as 50 fr, 25 ba on 1:30
2x [4x25 build on :45, 100 sprint on 2:15, odd- fr, even- ba]
200 IM drill/swimx25
3x200 fr descending on 4:15
6x75 as 50 ba, 25 fr on 1:40
4x50 fr pull on 2:30
3x50 ba on 1:10

Thursday Apr 20, 2017 #

11 AM

Run 46:39 [3] 6.02 mi (7:45 / mi) +350ft 7:21 / mi
slept:8.0 shoes: Hoka Bondi 4 (#2)

5 PM

Kayak 1:44:54 [3] 8.52 mi (4.9 mph) +49ft

Wednesday Apr 19, 2017 #

6 AM

Swimming 1:18:00 [4] 3.4 km (22:56 / km)
slept:6.5

250 fr wu
4x50 br kick
4x250 1,2 fr, 3,4 fr pull on 4:20
8x25 odds dolphin kick under water, evens br w/ dolphin kick on :45
2x [3x50 ba on 1:05, 2x25 ba w/ as many dolphin kick off wall as possible on :45]
300 dolphin kick w/fins on 5:15, 4x25 fly on :45 hard
300 fr, 4x25 fly on :45
5x100 fr on 1:35 w/ pull buoy
Achy knees didn't like all of the dolphin kicking.
6 PM

Road Bike 30:00 [1] 7.6 mi (15.2 mph)

Purposely easy.

Tuesday Apr 18, 2017 #

12 PM

Strength (Maplewood Y) 35:00 [3]

5 PM

Road Bike 16:00 [3] 4.5 mi (16.9 mph)

To start.
6 PM

Road Bike 1:20:05 intensity: (24 @1) + (2:41 @2) + (55:50 @3) + (21:10 @4) 30.05 mi (22.5 mph) +1453ft
ahr:160 max:179

G-Tour, Stirnie
Dropped on lap 2, worked with two others for the remaining laps.
275W NP
7 PM

Road Bike 15:47 intensity: (11:54 @1) + (3:53 @2) 4.34 mi (16.5 mph) +183ft
ahr:118 max:138

Back from finish.
C • thought perhaps 2

Monday Apr 17, 2017 #

6 AM

Swimming 1:00:00 [4] 2.5 km (24:00 / km)
slept:7.0

200 fr, 200 kick, 200 fr pull wu
4x25 br kick
8x100 fr 3-3 breathing on 1:50
4x25 flutter kick on :40, odds sprint, evens easy
2x [200 fr pull on 3:30, 3x50 fr sprint on 1:30, 50 ba ez in 1:30]
100 fr cd
11 AM

Massage 1 [3]

1 hr with Maria.

Sunday Apr 16, 2017 #

9 AM

Road Bike 3:04:48 intensity: (28:34 @1) + (1:45:04 @2) + (49:49 @3) + (1:21 @4) 53.02 mi (17.2 mph) +2902ft
ahr:136 max:167 slept:8.0

Wicked west wind.
202 W NP

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