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Training Log Archive: JayXC

In the 7 days ending Jul 15, 2017:

activity # timemileskm+ftload
  Raft paddle1 3:59:06 11.4(20:58) 18.35(13:02) 109871.7
  Run4 3:19:59 24.76(8:05) 39.85(5:01) 55945.5
  Road Bike2 2:08:18 41.78(19.5/h) 67.24(31.4/h) 288347.0
  canoe paddle1 1:08:30 6.1(5.3/h) 9.82(8.6/h)20.6
  Orienteering1 46:02 5.69(8:05) 9.16(5:02) 12633c14.8
  Strength1 38:0011.4
  Total10 11:59:55 89.73 144.41 466633c211.0
  [1-5]10 11:59:54
averages - sleep:7.1

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SuMoTuWeThFrSa

Saturday Jul 15, 2017 #

6 AM

Run 1:27:41 intensity: (3:27 @1) + (28:54 @2) + (55:20 @3) 11.68 mi (7:30 / mi) +85ft 7:27 / mi
ahr:144 max:156 slept:7.5

ODR- Springhouse Run

Friday Jul 14, 2017 #

6 AM

canoe paddle (Leaky) 1:08:30 [3] 6.1 mi (5.3 mph)
slept:7.0

C2 with SW.

Thursday Jul 13, 2017 #

6 AM

Run 55:01 intensity: (1 @0) + (22:52 @1) + (29:54 @2) + (2:14 @3) 5.89 mi (9:20 / mi) +366ft 8:49 / mi
ahr:125 max:152 slept:7.0 shoes: Hoka Bondi 4 (#2)

GTA run

Wednesday Jul 12, 2017 #

Event: ROC - RIT - Sprint Event
 
12 PM

Strength (Maplewood Y) 38:00 [3]
slept:6.5

6 PM

Orienteering 17:37 intensity: (1:09 @1) + (1:53 @2) + (14:23 @3) + (12 @4) 2.14 mi (8:14 / mi) +79ft 7:57 / mi
ahr:151 max:165 12c shoes: Salomon Speedcross- black

Sprint A-
Looked for 8 beside the wrong building providing some amusement to Linda as she passed me.

Orienteering 11:25 intensity: (17 @1) + (49 @2) + (9:47 @3) + (32 @4) 1.41 mi (8:06 / mi) +37ft 7:54 / mi
ahr:156 max:168 8c shoes: Salomon Speedcross- black

Sprint B-
Mispunched by running from 7 to 9. Strange thing is while following kelurc as she ran B later I caught myself wondering why she was running east after 7 and realized I was looking past 8 again.

Orienteering 17:00 intensity: (13 @1) + (19 @2) + (11:53 @3) + (4:35 @4) 2.14 mi (7:57 / mi) +10ft 7:55 / mi
ahr:161 max:169 13c shoes: Salomon Speedcross- black

Sprint C-
Fun course mixed into the dorm courtyards which made route selection tricky. Built up enough of a lead on the longer 10-11-12 legs to hold off the Lyons juggernaut.



7 PM

Run 14:00 [3] 1.4 mi (10:00 / mi)
shoes: Salomon Speedcross- black

Following kelurc as she ran B.

Sprint A - Splits

Sprint B - Splits

Sprint C - Splits

Tuesday Jul 11, 2017 #

12 PM

Run 43:17 intensity: (1:54 @1) + (29:13 @2) + (12:10 @3) 5.79 mi (7:29 / mi) +108ft 7:21 / mi
ahr:140 max:157 slept:7.75 shoes: Hoka Bondi 4 (#2)

5 PM

Road Bike 17:00 [3] 4.4 mi (15.5 mph)

To start.
6 PM

Road Bike 1:34:20 intensity: (55 @1) + (7:11 @2) + (46:04 @3) + (40:10 @4) 32.94 mi (21.0 mph) +2792ft
ahr:161 max:179

G-Tour, Parrish Hill
Lap 2- Teammate makes it into the break, excellent. Lap 5- With no chance of catching the break I attacked on the false flat at the top and 4 of us had a gap over the rest. We stayed away and I got my butt handed to me on the final climb finishing 8th.

278 W NP

Road Bike 16:58 intensity: (9:14 @1) + (7:44 @2) 4.44 mi (15.7 mph) +91ft
ahr:123 max:141

Back to parking lot.

Monday Jul 10, 2017 #

Note
slept:8.0 (rest day)

Sunday Jul 9, 2017 #

9 AM

Raft paddle 3:59:06 [3] 11.4 mi (20:58 / mi) +1098ft 19:13 / mi
slept:6.0

Std. packrafting loop.

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