Training Log Archive: JayXCIn the 7 days ending Apr 7, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Apr 7, 2013 #
10 AM
Mtn Bike 2:05:27 [2] 26.94 mi (12.9 mph) +645ft
slept:8.25
After watching the finish of Paris-Roubaix on TV, Richie and I headed out to Durand Eastman for the o-meet connecting the Lehigh-Auburn-Powdermill Park-canal-Trolley Trail-Tryon-Bay Park West-Lakeshore Trail to get there. Nice tail wind most of the way there.
1 PM
Orienteering 1:05:30 [4] 5.25 mi (12:29 / mi) +526ft 11:24 / mi
Tried to start out conservatively since it had been a few months since I'd run with a map. Biggest mistake was 7 where I had a tough time figuring out what the feature was. Of course now that I look at the legend I recognize it as a fallen tree. Finished 8 seconds behind the leader. I can think of at least 10 places where I lost at least 10 seconds.
First time orienteering at D-E Park and I enjoyed it.
First time orienteering at D-E Park and I enjoyed it.
Saturday Apr 6, 2013 #
6 AM
Run 1:39:00 [3] 13.0 mi (7:37 / mi)
slept:7.5 shoes: Asics Cumulus 14
ODR- Seneca Trail Run. Perfect temperature and no wind for once.
9 AM
Road Bike 2:36:00 [3] 43.0 mi (16.5 mph)
From the Basin down to Bloomfield for a lap on the Classic course with EG.
Friday Apr 5, 2013 #
6 AM
Swimming 1:13:00 [3] 2.85 km (25:37 / km)
slept:7.0
200 fr wu
4x25 ba kick drill
6x75 ba on 1:40
6x150 as 100 fr moderate, :10 rest, 50 ba sprint all on 3:10
400 fr pull
8x50 kick w/fins on :55
300 ba
4x25 fr on :30
4x25 ba kick drill
6x75 ba on 1:40
6x150 as 100 fr moderate, :10 rest, 50 ba sprint all on 3:10
400 fr pull
8x50 kick w/fins on :55
300 ba
4x25 fr on :30
Thursday Apr 4, 2013 #
12 PM
Run 43:43 [3] 6.0 mi (7:17 / mi)
slept:7.25
Trails are dry enough to run the summer version already.
5 PM
Kayak 2:11:00 [3] 11.6 mi (5.3 mph)
On the Bay with Richie.
Wednesday Apr 3, 2013 #
6 AM
Swimming 1:12:00 [3] 2.8 km (25:43 / km)
slept:7.0
50 fr wu
4x50 fr on :50
4x250 fr sighting 2x on 4:30
6x25 swimming 3 wide in 3 rows on :30
6x50 fr on :50
4x250 fr sighting 2x on 4:30
75 fr ez
then into the diving well for treading water, group swimming and treading water open starts. Ang may have tried to pull my suit off.
4x50 fr on :50
4x250 fr sighting 2x on 4:30
6x25 swimming 3 wide in 3 rows on :30
6x50 fr on :50
4x250 fr sighting 2x on 4:30
75 fr ez
then into the diving well for treading water, group swimming and treading water open starts. Ang may have tried to pull my suit off.
6 PM
Road Bike 38:00 [2] 10.0 mi (15.8 mph)
Spin on trainer wu and cd.
7 PM
Strength 32:00 [3]
Tuesday Apr 2, 2013 #
12 PM
Run 49:54 [3] 6.8 mi (7:20 / mi)
slept:7.5 shoes: Asics Cumulus 14
Thru Maplewood Park across the pedestrian bridge and back.
7 PM
Road Bike 1:00:00 [2] 16.4 mi (16.4 mph)
Spin on trainer.
Monday Apr 1, 2013 #
6 AM
Swimming 1:16:00 [3] 2.6 km (29:14 / km)
slept:7.0
500 fr pull as wu
4x25 scull
4x175 as 125 fr, 50 ba on 3:20
4x25 scull
4x50 ba on 1:10
12x25 scull down, dolphin kick back
4x175 as 125 fr, 50 ba on 3:20
4x25 scull
4x175 as 125 fr, 50 ba on 3:20
4x25 scull
4x50 ba on 1:10
12x25 scull down, dolphin kick back
4x175 as 125 fr, 50 ba on 3:20
7 PM
Road Bike 1:00:00 [2] 15.5 mi (15.5 mph)
Spin on the trainer.