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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JayXC

In the 7 days ending Jun 10, 2018:

activity # timemileskm+ftload
  Road Bike5 8:45:08 170.84(19.5/h) 274.94(31.4/h) 6523140.8
  Trek1 3:37:10 14.06(15:27) 22.63(9:36) 343329.5
  Kayak2 3:36:18 19.81(5.5/h) 31.88(8.8/h) 664.9
  Run2 1:28:30 11.81(7:30) 19.01(4:39) 45726.0
  Strength2 1:13:0021.9
  Total12 18:40:06 216.52 348.45 10419283.0
  [1-5]12 18:40:01
averages - sleep:7.6

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MoTuWeThFrSaSu

Sunday Jun 10, 2018 #

8 AM

Trek 3:37:10 intensity: (2:21:19 @1) + (1:14:09 @2) + (1:42 @3) 14.06 mi (15:27 / mi) +3433ft 12:33 / mi
ahr:107 max:154 slept:6.75 shoes: Hoka Mafate Speed

Up, around and down 3x.
5 PM

Road Bike 1:53:12 intensity: (15:37 @1) + (37:56 @2) + (57:37 @3) + (2:02 @4) 38.55 mi (20.4 mph) +1597ft
ahr:144 max:166

wu
60 min at 91-106% of FTP with 10 sec accelerations every 2 minutes.
cd
251W NP

Saturday Jun 9, 2018 #

Note

Airport Crit
9 AM

Kayak (Glider) 2:11:32 [3] 12.06 mi (5.5 mph) +6ft
slept:8.5

Should have brought the V10.
7 PM

Road Bike 50:27 intensity: (31:19 @1) + (19:02 @2) + (6 @3) 9.85 mi (11.7 mph) +36ft
ahr:110 max:145

Warm-up, rear flat, warm up again.

Road Bike 38:09 intensity: (14 @1) + (14 @2) + (4:06 @3) + (28:55 @4) + (4:40 @5) 14.69 mi (23.1 mph) +26ft
ahr:172 max:185

Fast Loop with the exception of the 180 degree turn.
On lap 6 I put my front tire into the seam in the pavement and nearly went down. I did put a hole in my front tube however so I went cross country through the infield to the neutral support. They put a new wheel on a gave me a great shove back into 4th when the field came back by. Stayed in the front 5-6 until 8 to go when I attacked and then they announced a prime so that was essentially a wasted effort. Sat back in until one to go when I attacked out of the S turn thinking if I could stay in front until the 180 then I could pull out a podium. Plan was good, execution ran out of steam just before the 180... finished 10th.

300W NP

Friday Jun 8, 2018 #

5 AM

Kayak (V10) 1:24:46 [3] 7.75 mi (5.5 mph)
slept:7.0

12 PM

Strength (Maplewood Y) 35:00 [3]

Thursday Jun 7, 2018 #

12 PM

Run 45:32 intensity: (38 @1) + (24:11 @2) + (9:52 @3) + (2:30 @4) + (8:21 @5) 6.01 mi (7:35 / mi) +354ft 7:11 / mi
ahr:151 max:196 slept:7.75 shoes: Hoka Bondi 5

6 PM

Road Bike 1:03:43 intensity: (4:27 @1) + (59:15 @2) + (1 @3) 20.21 mi (19.0 mph) +700ft
ahr:133 max:141

Easy spin

205W NP

Wednesday Jun 6, 2018 #

6 PM

Road Bike 2:07:55 intensity: (5 @0) + (17:06 @1) + (1:13:07 @2) + (26:55 @3) + (10:42 @4) 40.65 mi (19.1 mph) +1995ft
ahr:138 max:174 slept:8.0

5 min at FTP
5 min Endurance
6x3 min at 117% FTP, 3 min rest
10 min Endurance
4x2 min at 125% FTP, 4 min rest
Don’t use Garmin Workout power zone alarms, it hides the data screen which you need to address the problem with an alarm message. Poor design.

246W NP

Tuesday Jun 5, 2018 #

12 PM

Strength (Maplewood Y) 38:00 [3]

5 PM

Road Bike 2:11:42 intensity: (18:48 @1) + (33:19 @2) + (54:26 @3) + (25:09 @4) 46.89 mi (21.4 mph) +2169ft
ahr:146 max:177

Short wu, race, ride back to truck.
Big group but not a lot of anger as everyone is either just coming off a race Sunday or going to race Thursday. Break of three got away on lap 3 and stayed away. I tried the sneak move on the last lap again. 2nd time is not the charm. Watched the field sprint.

269W NP

Monday Jun 4, 2018 #

12 PM

Run 42:58 intensity: (4:39 @1) + (32:50 @2) + (5:29 @3) 5.8 mi (7:24 / mi) +103ft 7:17 / mi
ahr:136 max:154 slept:7.75 shoes: Hoka Bondi 5

5x100m strides

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