Training Log Archive: JayXCIn the 7 days ending Mar 31, 2013:
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Sunday Mar 31, 2013 #
2 PM
Kayak 1:25:00 [3] 5.6 mi (4.0 mph)
slept:8.0
After trying to paddle on Hemlock Lake and discovering it was still frozen solid I went to Conesus Lake and the waves were crashing over the breakwall so I kept going and ended up putting on the Genesee River in Avon. Paddled South against the current to Rte 63 bridge.
3 PM
Kayak 43:00 [3] 5.6 mi (7.8 mph)
From Rte 63 back to Avon with the current.
Saturday Mar 30, 2013 #
8 AM
Run 2:56:17 [3] 15.45 mi (11:25 / mi) +3081ft 9:36 / mi
slept:8.0
Lap of the Muddy Sneaker course with Ang, T$, AH and DO. Added an extra hill repeat for some reason. Nice crusty snow, not a lot of mud yet.
11 AM
Mtn Bike 4:23:22 [3] 37.62 mi (8.6 mph) +4664ft
Tour de Hi Tor with Ang.
Friday Mar 29, 2013 #
10 AM
Road Bike 4:11:15 [3] 70.59 mi (16.9 mph) +3283ft
slept:9.0
Bristol-Naples-Honeoye Lake Loop
Nice to get out on my road bike again.
Nice to get out on my road bike again.
Thursday Mar 28, 2013 #
6 PM
Kayak 1:52:00 [3] 9.5 mi (5.1 mph)
slept:7.75
Out to the lake and back on the Bay.
Wednesday Mar 27, 2013 #
6 AM
Swimming 1:18:00 [4] 2.95 km (26:26 / km)
slept:6.75
4x50 fr- 3,5,7,9 breathing
4x25 sculling
8x50 ba on 1:05 w/ 6 sculls under water off each wall.
4x100 as fly/fr x 50 on 2:00
8x75 as 50 fr ez, 25 ba sprint on 1:20
4x25 sculling
4x25 fly kick, no fins on :40 followed by 4x150 fr as 100 ez, 50 sprint on 2:30
4x25 fly kick, no fins on :40 followed by 2x150 fr as 100 ez, 50 sprint on 2:30. Ran out of time for the last 2.
50 fr ez
4x25 sculling
8x50 ba on 1:05 w/ 6 sculls under water off each wall.
4x100 as fly/fr x 50 on 2:00
8x75 as 50 fr ez, 25 ba sprint on 1:20
4x25 sculling
4x25 fly kick, no fins on :40 followed by 4x150 fr as 100 ez, 50 sprint on 2:30
4x25 fly kick, no fins on :40 followed by 2x150 fr as 100 ez, 50 sprint on 2:30. Ran out of time for the last 2.
50 fr ez
7 PM
Road Bike 1:00:00 [3] 16.6 mi (16.6 mph)
Spin on the trainer. I'm dead meat when racing starts next week...
Tuesday Mar 26, 2013 #
6 PM
Run 58:15 [3] 8.0 mi (7:17 / mi)
shoes: Asics Cumulus 14
Semmel-LVT Loop
Monday Mar 25, 2013 #
6 AM
Swimming 1:15:00 [4] 4.1 km (18:18 / km)
slept:7.0
no wu
8x25 fr 3 wide in the lane
5x400- Odds fr pull, evens fr on 5:45
10x25 fr on :30, chicken drill
10x100 drafting on 1:45
12x25 fr/br sighting once per fr length on :30
100 cd
8x25 fr 3 wide in the lane
5x400- Odds fr pull, evens fr on 5:45
10x25 fr on :30, chicken drill
10x100 drafting on 1:45
12x25 fr/br sighting once per fr length on :30
100 cd
7 PM
Road Bike 46:00 [2] 12.7 mi (16.6 mph)
Spin on the trainer.