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Training Log Archive: JayXC

In the 7 days ending Nov 25, 2017:

activity # timemileskm+ftload
  Cyclocross Bike3 3:35:52 45.22(12.6/h) 72.77(20.2/h) 442670.5
  Run3 2:52:48 18.46(9:22) 29.71(5:49) 171045.4
  Swimming2 2:30:00 3.11(48:17) 5.0(30:00)90.0
  Road Bike2 2:28:49 55.92(22.5/h) 90.0(36.3/h) 110424.9
  Kayak1 1:56:48 10.06(5.2/h) 16.19(8.3/h)35.0
  Total11 13:24:17 132.77(6:03) 213.67(3:46) 7240265.9
averages - sleep:7.7

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SuMoTuWeThFrSa

Saturday Nov 25, 2017 #

6 AM

Run 46:42 intensity: (6:44 @1) + (22:51 @2) + (17:07 @3) 4.7 mi (9:56 / mi) +728ft 8:40 / mi
ahr:138 max:163 shoes: Brooks Cascadias 11

Run in the park with the muscleheads.
9 AM

Cyclocross Bike (Boone) 2:11:28 intensity: (34:21 @1) + (34:32 @2) + (54:22 @3) + (8:13 @4) 27.23 mi (12.4 mph) +3714ft
ahr:138 max:171

FLX GG Loop with EG.
225W NP

Friday Nov 24, 2017 #

10 AM

Kayak (Glider) 1:56:48 [3] 10.06 mi (5.2 mph)
slept:8.5

Checking to be sure I still know how to paddle before next weekend.

Thursday Nov 23, 2017 #

7 AM

Run 1:23:01 intensity: (30:40 @1) + (29:23 @2) + (5:36 @3) + (14:25 @4) + (2:57 @5) 7.95 mi (10:27 / mi) +874ft 9:27 / mi
ahr:136 max:183

Lap of MPP with MB.
12 PM

Road Bike 1:20:47 intensity: (47:32 @1) + (33:15 @2) 30.35 mi (22.5 mph) +585ft
ahr:121 max:141

Wednesday Nov 22, 2017 #

6 AM

Swimming 1:15:00 [4] 2.6 km (28:51 / km)
slept:7.0

2x [4x75 as 50 kick, 25 swim in IM order on 1:45]
4x100 fr on 2:00
2x [4x50 swim in IM order on 1:15, 100 IM sprint on 3:00]
100 fr ez
4x100 pull on 1:45
4x50 kick in IM order on 1:15
2x [4x25 build, sprint, ez, sprint on :45] odd set fr, even set ba.
100 fr cd

Tuesday Nov 21, 2017 #

12 PM

Run 43:05 [3] 5.81 mi (7:25 / mi) +108ft 7:17 / mi
slept:7.5 shoes: Hoka Bondi 4 (#2)

6 PM

Road Bike 1:08:02 intensity: (20:01 @1) + (28:42 @2) + (19:19 @3) 25.57 mi (22.6 mph) +519ft
ahr:135 max:154

2x20 min sweet spot
220W NP

Monday Nov 20, 2017 #

6 AM

Swimming 1:15:00 [4] 2.4 km (31:15 / km)
slept:7.0

4x25 kick drill on :40
6x50 dolphin kick w/fins on 1:00
6x100 fr on 1:50
4x25 ba w/ 8 dolphin kicks off the wall on :40
6x50 ba on 1:10
4x [2x75 fr on 1:30, 4x25 Sprint in I'M order on :45]
50 fr cd

Sunday Nov 19, 2017 #

9 AM

Cyclocross Bike (Boone) 30:00 [3] 8.0 mi (16.0 mph)
slept:8.5

wu on the trainer
10 AM

Cyclocross Bike (Boone) 54:24 intensity: (21 @1) + (10 @2) + (8:10 @3) + (45:43 @4) 9.99 mi (11.0 mph) +712ft
ahr:168 max:176

Another back row start but surprisingly still in the pack after lap one. Every one seemed to be struggling with traction from the rain last night but I had pretty solid grip so I could keep up some speed in the turns which helped. Last one to make it to the bell lap without the 15 year old phenom lapping me today so my reward was another lap chasing the guy 10 sec ahead of me. Finished 20th.

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