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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JayXC

In the 7 days ending Dec 15, 2017:

activity # timemileskm+ftload
  Road Bike3 4:36:07 86.63(18.8/h) 139.42(30.3/h) 682441.8
  Swimming3 3:50:00 5.78(39:48) 9.3(24:44)138.0
  Run3 2:59:53 23.62(7:37) 38.01(4:44) 88673.5
  Cyclocross Bike1 2:08:06 34.37(16.1/h) 55.31(25.9/h) 158919.7
  Kayak2 2:01:00 14.53(7.2/h) 23.38(11.6/h)36.3
  Strength3 1:28:0026.4
  Total15 17:03:06 164.93 265.43 9299335.8
  [1-5]15 17:03:02
averages - sleep:7.4

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SaSuMoTuWeThFr

Friday Dec 15, 2017 #

6 AM

Swimming 1:15:00 [4] 3.0 km (25:00 / km)
slept:6.75

200 fr wu
4x25 fly sprint on :45
8x125 fr pull on 2:15
8x50 on :60, 3 fr, 1 br x2
4x25 br sprint on :45
8x75 fr pull on 1:15
8x50 on :60, 3 fr, 1br x2
4x25 ba sprint on :45
100 fr cd
C • Training hours target 7
5 PM

Strength (Pit of Misery) 33:00 [3]

Thursday Dec 14, 2017 #

12 PM

Run 45:11 intensity: (59 @1) + (13:50 @2) + (14:10 @3) + (2:12 @4) + (14:00 @5) 5.78 mi (7:49 / mi) +307ft 7:27 / mi
ahr:165 max:203 slept:8.0 shoes: Hoka Bondi 4 (#2)

7 PM

Road Bike 1:07:20 intensity: (23:33 @1) + (34:47 @2) + (9:00 @3) 21.75 mi (19.4 mph) +810ft
ahr:130 max:148

213W NP

Wednesday Dec 13, 2017 #

6 AM

Swimming 1:20:00 [4] 3.9 km (20:31 / km)
slept:7.0

300 fr wu
3x500 fr broken as 200 pull on 3:30, 2x100 on 1:45, 2x50 on 1:00
400 kick with fins
4x50 ba on1:15
9x100 fr 1-3 on 1:50, 4-6 on 1:45, 7-9 on 1:40
12x50 1-4 ba on 1:15, 5-8 fr on :50, 9-12 ba on 1:00
7 PM

Kayak (Erg) 1:01:00 [3] 9.0 mi (8.9 mph)

Tuesday Dec 12, 2017 #

12 PM

Run 44:58 intensity: (1:02 @1) + (21:17 @2) + (6:44 @3) + (2:01 @4) + (13:54 @5) 5.79 mi (7:46 / mi) +302ft 7:24 / mi
ahr:154 max:188 slept:8.0 shoes: Hoka Bondi 4 (#2)

6 PM

Road Bike 1:02:17 intensity: (51:14 @1) + (11:03 @2) 14.77 mi (14.2 mph) +3525ft
ahr:115 max:139

A little too easy.
190W NP

Monday Dec 11, 2017 #

6 AM

Swimming 1:15:00 [4] 2.4 km (31:15 / km)
slept:6.75

150 fr wu
3x50 fly on 1:30
4x100 on 2:00
3x150 1- 150 kick, no fins, 2- ba drill, 3- broken as 3x50 ba on 1:30
400 fr pull
3x150 1- br kick, 2- br drill, 3- broken as 3x50 in 1:30
6x50 2 fly on 1:10, 2 ba on 1:10, 2 br in 1:20
100 fr cd

6 PM

Strength 20:00 [3]

Kettlebells and abs while waiting for my turn on the kayak.
7 PM

Kayak (Erg ) 1:00:00 [3] 8.9 km (8.9 kph)

Sunday Dec 10, 2017 #

1 PM

Road Bike 2:26:30 intensity: (4 @0) + (1:07:53 @1) + (1:18:33 @2) 50.11 mi (20.5 mph) +2489ft
ahr:122 max:133 slept:8.5

4 PM

Strength 35:00 [3]

Saturday Dec 9, 2017 #

6 AM

Run 1:29:44 intensity: (13:48 @2) + (1:06:08 @3) + (2:34 @4) + (7:14 @5) 12.05 mi (7:27 / mi) +277ft 7:17 / mi
ahr:154 max:189 slept:7.0 shoes: Hoka Bondi 4 (#2)

ODR- Trolley Trail
1 PM

Cyclocross Bike 2:08:06 intensity: (1:01:17 @1) + (1:04:21 @2) + (2:28 @3) 34.37 mi (16.1 mph) +1589ft
ahr:124 max:157

186W NP

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