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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JayXC

In the 7 days ending Mar 24, 2018:

activity # timemileskm+ftload
  Road Bike4 5:02:31 95.78(19.0/h) 154.14(30.6/h) 1987851.5
  Trek1 4:26:13 12.09(22:01) 19.46(13:41) 262179.9
  Swimming3 3:19:37 5.02(39:46) 8.08(24:42)59.9
  Kayak1 1:54:28 9.5(5.0/h) 15.29(8.0/h) 834.3
  Run2 1:27:53 11.65(7:33) 18.75(4:41) 39839.5
  Strength1 20:006.0
  Total12 16:30:42 134.04 215.72 22905271.1
averages - sleep:7.5

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SuMoTuWeThFrSa

Saturday Mar 24, 2018 #

9 AM

Trek 4:26:13 [3] 12.09 mi (22:01 / mi) +2621ft 18:16 / mi
slept:8.25

4 PM

Road Bike 1:21:55 intensity: (17:44 @1) + (55:14 @2) + (6:55 @3) + (2:02 @4) 30.13 mi (22.1 mph) +1074ft
ahr:129 max:176

235W NP

Friday Mar 23, 2018 #

6 AM

Swimming 1:10:34 [3] 2.65 km (26:38 / km)
slept:7.0

4x50 br wu
5x150 fr on 2:30
50 fr ez
8x25 from middle of the pool working on open turns
4x50 fr sprint on 1:30
4x100 IM on 2:15
8x75 with fins as 50 kick, 25 fr on 1:30
6x25 in IM order (no fr) ez/hard on :35
100 fr cd
6 PM

Strength (East Ave Y) 20:00 [3]

Lost the Urckfitz Raquetball Cup to KDU afterwards, 2-1.

Thursday Mar 22, 2018 #

11 AM

Run 43:17 intensity: (24 @1) + (3:39 @2) + (29:37 @3) + (3:42 @4) + (5:55 @5) 5.85 mi (7:24 / mi) +90ft 7:18 / mi
ahr:155 max:186 slept:8.0 shoes: Hoka Bondi 5

7 PM

Road Bike 1:05:37 intensity: (35:57 @1) + (21:16 @2) + (8:24 @3) 18.31 mi (16.7 mph) +6025ft
ahr:122 max:149

4x5 min hill repeats

203 W NP

Wednesday Mar 21, 2018 #

6 AM

Swimming 1:03:03 [3] 2.5 km (25:13 / km)
slept:7.0

10x50 kick w/fins on :60
9x75 fr as 2 hard-1 easy repeated 3x, on 1:30
4x25 fly on :45
5x100 ba on 2:30
50 fr easy
4x50 fr on 1:00
12x25 odd set of 4 kick, no fins, evens fr on :45
100 fr easy cd

7 PM

Road Bike 1:03:13 intensity: (17:50 @1) + (15:34 @2) + (29:49 @3) 19.28 mi (18.3 mph) +6250ft
ahr:136 max:159

2x12 sweet spot
239W NP

Tuesday Mar 20, 2018 #

12 PM

Run 44:36 intensity: (41 @1) + (15:05 @2) + (10:32 @3) + (4:34 @4) + (13:44 @5) 5.8 mi (7:41 / mi) +308ft 7:19 / mi
ahr:159 max:195 slept:7.0 shoes: Hoka Bondi 5

Monday Mar 19, 2018 #

6 AM

Swimming 1:06:00 [3] 1.82 mi (36:16 / mi)
slept:6.75

3x [300 pull on 4:45, 4x50 fr on :55, 4x25 fr sprint on :40, 100 fr ez]
4x50 fr on :45
100 ba/br ez
4x200 fr pull on 3:15
100 ba ez cd

Sunday Mar 18, 2018 #

12 PM

Kayak (Glider) 1:54:28 [3] 9.5 mi (5.0 mph) +8ft
slept:8.25

Nice to paddle the Bay without boat traffic.
5 PM

Road Bike 1:31:46 intensity: (1:12:01 @1) + (19:45 @2) 28.06 mi (18.3 mph) +6529ft
ahr:114 max:137

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