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Training Log Archive: JayXC

In the 7 days ending Oct 28, 2017:

activity # timemileskm+ftload
  Swimming3 3:50:00 4.69(49:02) 7.55(30:28)138.0
  Run3 3:01:40 23.55(7:43) 37.91(4:48) 58356.4
  Cyclocross Bike2 2:50:06 39.87(14.1/h) 64.16(22.6/h) 44039.2
  Kayak1 2:12:25 10.53(4.8/h) 16.95(7.7/h)39.7
  Mtn Bike1 1:57:05 17.97(9.2/h) 28.92(14.8/h) 96814.3
  Road Bike2 1:12:42 20.53(16.9/h) 33.04(27.3/h) 7113.4
  Strength2 1:05:0019.5
  Total14 16:08:58 117.15 188.53 2062320.6
averages - sleep:7.6

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SuMoTuWeThFrSa

Saturday Oct 28, 2017 #

6 AM

Run 1:31:03 intensity: (2:30 @1) + (1:00:05 @2) + (19:09 @3) + (1:51 @4) + (7:28 @5) 11.7 mi (7:47 / mi) +82ft 7:44 / mi
ahr:144 max:197 slept:8.0 shoes: Hoka Bondi 4 (#2)

ODR- Halloween Picture Day
12 PM

Kayak (Glider ) 2:12:25 [3] 10.53 mi (4.8 mph)

Picked up last remaining control from TLD.
C • Were they all still there? 3

Friday Oct 27, 2017 #

5 AM

Swimming 1:20:00 [4] 3.05 km (26:14 / km)
slept:7.0

400 fr w/ 6 second delay before rotating onto stomach off each wall.
6x50 on 1:15, odds ba, evens br
400 fr w/ no breathing allowed outside of flags.
7x100 fr on 1:45
16x25 kick w/ fins on :35
100 fr ez
7x100 fr on 1:45
50 br cd
2 PM

Road Bike 11:47 [3] 4.03 mi (20.5 mph) +71ft

Test ride on new trainer (Directo Elite).

Thursday Oct 26, 2017 #

12 PM

Run 46:37 intensity: (1:54 @1) + (21:34 @2) + (14:07 @3) + (52 @4) + (8:10 @5) 6.05 mi (7:42 / mi) +397ft 7:15 / mi
ahr:149 max:195 slept:7.25 shoes: Hoka Bondi 4 (#2)

6 PM

Mtn Bike 1:57:05 intensity: (1:34:55 @1) + (18:31 @2) + (3:39 @3) 17.97 mi (9.2 mph) +968ft
ahr:109 max:153

Wednesday Oct 25, 2017 #

5 AM

Swimming 1:20:00 [4] 2.5 km (32:00 / km)
slept:7.0

8x25 kick on :40
4x100 fr as 75 hard, 25 easy on 2:15
100 fr ez
2x [4x50 I'M drill on 1:15, 4x25 fr breathing 3, 5, 7, 9 on :45, 100 fr Sprint on 2:15]
5x100 fr with a rotating 25 sprint kick on 2:15
100 fr ez
3x100 IM with fins on 2:00
100 fr cd
6 PM

Road Bike 1:00:55 intensity: (24:45 @1) + (34:17 @2) + (1:53 @3) 16.5 mi (16.3 mph)
ahr:123 max:150

Intended to do something more structured but could feel burn in quads still so easy spin while messing with Zwift.
7 PM

Strength 22:00 [3]

Tuesday Oct 24, 2017 #

12 PM

Run 44:00 [3] 5.8 mi (7:35 / mi) +104ft 7:27 / mi
slept:8.0 shoes: Hoka Bondi 4 (#2)

Forgot watch at home.
6 PM

Cyclocross Bike (Boone ) 1:30:01 intensity: (1:26:22 @1) + (3:39 @2) 19.5 mi (13.0 mph) +280ft
ahr:104 max:142

Easy spin

Monday Oct 23, 2017 #

6 AM

Swimming 1:10:00 [4] 2.0 km (35:00 / km)
slept:7.0

200 fr wu
4x75 as 50 fr, 25 kick on 1:20
4x150 fr w/ 6 beat kick on 2:20
20x25 kick, no fins
100 fr ez
4x50 as 25 fr, 25 kick sprint on 1:10
100 fr cd
Seems like there was more but its not coming to me.
7 PM

Strength 43:00 [3]

La Niña is coming.

Sunday Oct 22, 2017 #

Note

Salt City CX day 2
11 AM

Cyclocross Bike (Boone) 44:10 intensity: (52 @3) + (43:18 @4) 10.37 mi (14.1 mph) +141ft
ahr:172 max:179

Raceday sign-up means last row starting spot when you use order of registration as the line-up process. Lame.
Passed ~50% of the field before the first turn but it was tough going from that point. Made it to 8th at the finish. Starting to feel some bike fitness coming back.

Cyclocross Bike 35:55 [1] 10.0 mi (16.7 mph) +19ft
ahr:105 max:117 slept:9.0

wu and cd.

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