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Training Log Archive: JayXC

In the 7 days ending Apr 29, 2017:

activity # timemileskm+ftload
  Kayak2 4:03:51 21.49(5.3/h) 34.58(8.5/h) 2673.2
  Swimming3 3:55:00 5.81(40:27) 9.35(25:08)141.0
  Trek1 3:43:55 11.29(19:50) 18.17(12:19) 200967.2
  Cyclocross Bike1 3:29:43 44.85(12.8/h) 72.18(20.7/h) 442138.2
  Mtn Bike1 2:04:07 19.77(9.6/h) 31.82(15.4/h) 119116.2
  Road Bike2 1:32:57 29.68(19.2/h) 47.76(30.8/h) 221431.4
  Run2 1:28:29 11.83(7:29) 19.04(4:39) 49725.4
  Strength1 35:0010.5
  Total12 20:53:02 144.72 232.91 10358403.0
averages - sleep:7.8

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SuMoTuWeThFrSa

Saturday Apr 29, 2017 #

Note

Ossian Giant Gravel Grinder
11 AM

Trek 3:43:55 [3] 11.29 mi (19:50 / mi) +2009ft 16:58 / mi
slept:9.0 shoes: Brooks Cascadias 11

Friday Apr 28, 2017 #

6 AM

Swimming 1:15:00 [4] 2.9 km (25:52 / km)
slept:6.75

2x50 fr wu
200 as 25 ba, 25 br
5x200 fr on 3:30, odds pull, evens swim.
6x100 broken as 75 fr on 1:30, 25 fr sprint on :40
6x100 as 25 kick, 25 swim with fins in IM order (no br) on 1:50
100 fr ez
2x [4x25 kick no fins on :40, 50 fr ez]

Thursday Apr 27, 2017 #

12 PM

Run 45:52 intensity: (4:16 @1) + (17:38 @2) + (23:26 @3) + (32 @4) 6.0 mi (7:39 / mi) +368ft 7:13 / mi
ahr:143 max:166 slept:8.0 shoes: Hoka Bondi 4 (#2)

Garmin recovery- Fair
6 PM

Mtn Bike 2:04:07 intensity: (1:28:56 @1) + (32:26 @2) + (2:45 @3) 19.77 mi (9.6 mph) +1191ft
ahr:113 max:155

Wednesday Apr 26, 2017 #

5 AM

Swimming 1:20:00 [4] 3.0 km (26:40 / km)
slept:7.0

4x150 fr
300 pull as 100 fr, 50 ba x2
8x75 as 50 kick, 25 fr sprint all with fins on 1:20
2x [3x100 fr on 1:45, 50 fr ez, 4x25 build in IM order on :45, 50 fr ez]
300 pull as 100 fr, 50 br x2
100 fr cd

5 PM

Kayak (Glider ) 1:40:07 [3] 8.7 mi (5.2 mph) +18ft

Tuesday Apr 25, 2017 #

12 PM

Run 42:37 intensity: (1:16 @1) + (24:33 @2) + (9:52 @3) + (1:24 @4) + (5:32 @5) 5.83 mi (7:19 / mi) +129ft 7:10 / mi
ahr:148 max:186 slept:8.25 shoes: Hoka Bondi 4 (#2)

6 PM

Road Bike 1:12:57 intensity: (1:03 @1) + (42 @2) + (51:55 @3) + (19:17 @4) 25.48 mi (21.0 mph) +2214ft
ahr:159 max:172

G-Tour, Rush North
We need tougher winters to keep the roadies off their bikes. These guys are riding like it's July.
285 W NP
7 PM

Road Bike 20:00 [2] 4.2 mi (12.6 mph)

To start and back from finish.

Monday Apr 24, 2017 #

5 AM

Swimming 1:20:00 [4] 3.45 km (23:11 / km)
slept:6.75

200 fr wu
8x25 fr working on dolphin to flutter transition, on :40
4x200 as 100 fr on 1:50, 50 fr hard on 1:10, 50 fr ez
8x50 ba on :1:10
400 fr working on streamline off wall.
5x100 kick w/fins on 1:50
8x25 in IM order on :35
6x75 fr pull on 1:20
100 fr cd
12 PM

Strength 35:00 [3]

Sunday Apr 23, 2017 #

11 AM

Kayak 2:23:44 [3] 12.79 mi (5.3 mph) +8ft
slept:8.5

Lap of Hemlock Lake

Cyclocross Bike 3:29:43 intensity: (1:32:30 @1) + (1:22:31 @2) + (27:54 @3) + (6:48 @4) 44.85 mi (12.8 mph) +4421ft
ahr:125 max:176

Down to see the windmills and reclaim a KOM.
C • Fleischmann Rd? 4

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