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Training Log Archive: JayXC

In the 7 days ending Jun 10, 2017:

activity # timemileskm+ftload
  Kayak2 4:47:51 26.53(5.5/h) 42.7(8.9/h)86.4
  Trek1 4:44:41 18.4(15:28) 29.61(9:37) 470858.3
  Swimming2 2:35:00 4.04(38:23) 6.5(23:51)93.0
  Mtn Bike1 2:13:45 19.56(8.8/h) 31.47(14.1/h) 101616.1
  Cyclocross Bike2 2:04:03 34.01(16.4/h) 54.73(26.5/h)23.9
  Road Bike1 1:33:43 29.1(18.6/h) 46.83(30.0/h) 159017.8
  Run1 40:46 5.8(7:02) 9.33(4:22) 9910.4
  Strength1 35:0010.5
  Total11 19:14:49 137.44 221.18 7413316.4
averages - sleep:7.6

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SuMoTuWeThFrSa

Saturday Jun 10, 2017 #

10 AM

Trek 4:44:41 intensity: (1:54:45 @1) + (1:14:01 @2) + (1:25:13 @3) + (10:42 @4) 18.4 mi (15:28 / mi) +4708ft 12:27 / mi
ahr:130 max:168 slept:8.5 shoes: Salomon Wings Pro 2

Laps at Bristol Mtn

Friday Jun 9, 2017 #

5 AM

Kayak (V10) 1:10:27 [3] 6.51 mi (5.5 mph)
slept:6.5

Thursday Jun 8, 2017 #

12 PM

Run 40:46 intensity: (2:46 @1) + (12:17 @2) + (25:43 @3) 5.8 mi (7:02 / mi) +99ft 6:55 / mi
ahr:145 max:162 slept:8.0 shoes: Hoka Bondi 4 (#2)

6x100m strides
6 PM

Mtn Bike 2:13:45 intensity: (1:49:02 @1) + (22:08 @2) + (2:35 @3) 19.56 mi (8.8 mph) +1016ft
ahr:109 max:158

Wednesday Jun 7, 2017 #

6 AM

Swimming 1:15:00 [4] 3.15 km (23:49 / km)
slept:7.25

200 fr wu
400 fr flipping before the wall
4x200 fr w/ 3 sec in back off each wall on 3:45
8x50 odds ba, evens br on 1:20
6x100 fr w/ 6 dolphin kicks off each wall on 1:50
8x50 dolphin kick w/fins on :55
4x75 fr on 1:30
50 br cd
12 PM

Strength 35:00 [3]

6 PM

Road Bike 1:33:43 intensity: (30:01 @1) + (43:13 @2) + (20:29 @3) 29.1 mi (18.6 mph) +1590ft
ahr:131 max:164

Standing, hard effort on any climb, easy on flats and downhills.
242 W NP

Tuesday Jun 6, 2017 #

6 PM

Cyclocross Bike 1:03:03 intensity: (28:18 @1) + (17:12 @2) + (17:02 @3) + (31 @4) 18.01 mi (17.1 mph)
ahr:127 max:166 slept:7.25

3x5 min at 285W, 3 min rest
214 W NP

Monday Jun 5, 2017 #

5 AM

Swimming 1:20:00 [4] 3.35 km (23:53 / km)
slept:7.0

200 fr wu
6x25 working on dolphin kick to fr transition.
6x125 fr pull on 2:10
9x50 in 3 sets of 3, odd sets 2 ba,1 fr, even 2 br, 1 fr on 1:10
3x [300 fr pull, 50 ez, 4x25 sprint in IM order on :45, 50 fr ez]
2x100 dolphin kick w/fins on 1:50
6 PM

Cyclocross Bike 1:01:00 [2] 16.0 mi (15.7 mph)

Hiding from the rain.

Sunday Jun 4, 2017 #

12 PM

Kayak (Glider) 3:37:24 [3] 20.02 mi (5.5 mph)
slept:8.5

To train signal and back from Lock 32 with Richie.

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