Training Log Archive: JayXCIn the 7 days ending Oct 19, 2015:
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| Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||
Monday Oct 19, 2015 #
6 AM
Swimming 1:15:00 [4] 2.6 km (28:51 / km)
slept:7.0
100 fr wu
8x50 odds w/ tennis balls, evens without. 1-4 ba, 5-8 br.
3x [200 fr pull on 3:30, 3x100 ba on 2:15, 2nd ba becomes br on 2:30, 3rd br becomes fly w/fins on 2:30]
400 fr, 1st 25 of each 100 flutter kick, no fins
4x25 sprint, odds ba, even br
100 fr cd
8x50 odds w/ tennis balls, evens without. 1-4 ba, 5-8 br.
3x [200 fr pull on 3:30, 3x100 ba on 2:15, 2nd ba becomes br on 2:30, 3rd br becomes fly w/fins on 2:30]
400 fr, 1st 25 of each 100 flutter kick, no fins
4x25 sprint, odds ba, even br
100 fr cd
12 PM
Strength 38:00 [3]
At Maplewood Y.
6 PM
Mtn Bike 1:47:36 20.82 mi (11.6 mph) +978ft
ahr:114 max:158
Boughton Park Lap with Richie.
Sunday Oct 18, 2015 #
Event: Hudson Highlander XVIII
9 AM
Kayak 4:36:20 [3] 29.25 mi (6.4 mph) +4ft
slept:8.5
Geneseo to rte 251 on the Genesee River with Richie. Interesting put-in with shin-deep mud. Enjoyed some snow, rain and sun and some current.
5 PM
Road Bike 1:48:28 28.93 mi (16.0 mph)
ahr:121 max:149
Zwift-Richmond World Champs course
Saturday Oct 17, 2015 #
Note
Uncle Sam CX- Troy, NY
2 PM
Trek 2:57:04 [3] 12.15 mi (14:34 / mi) +2796ft 11:58 / mi
slept:6.0 shoes: Hoka Speedgoat
Full day at work to earn back a vacation day I now need and then down to Bristol for some repeats.
The secret trail now has a number of ziplines over it. Bummer.
The secret trail now has a number of ziplines over it. Bummer.
Friday Oct 16, 2015 #
5 AM
Kayak (Glider) 1:29:00 [3] 8.56 mi (5.8 mph) +7ft
slept:7.5
Issues with LL's rudder slowed our return.
Thursday Oct 15, 2015 #
12 PM
Run 47:09 [3] 6.0 mi (7:52 / mi) +395ft 7:24 / mi
slept:7.5 shoes: Hoka Stinson ATR
6 PM
Mtn Bike 45:00 [3] 8.0 mi (10.7 mph)
From VL's house to Pinnacle and Cobbs Hill where I put my rear hub (DT Swiss) out of its misery. Coasted as far as I could to get back then Richie and the boys pushed me the rest of the way. There had been a squeaking noise on the bike somewhere since Spring and I've been having a hard time trying to find it. Even had the suspension bearings replaced. I was planning to swap rear wheels tonight thinking it might have been a spoke. Glad it happened now and not 4 weeks from now.
C • Who 4
Wednesday Oct 14, 2015 #
6 AM
Swimming 1:15:00 [4] 2.2 km (34:05 / km)
slept:7.75
4x125 kick w/fins
4x75 25 drill, 50 swim in reverse IM order
4x50 fr 1- moderate, 2-4 fr sprint
2x25 fr ez
250 fr pull
4x50 ba 1- moderate, 2-4 ba sprint
2x25 fr ez
250 fr pull
4x100 sprint w/fins, odds dolphin kick, evens fr
4x75 25 drill, 50 swim in reverse IM order
4x50 fr 1- moderate, 2-4 fr sprint
2x25 fr ez
250 fr pull
4x50 ba 1- moderate, 2-4 ba sprint
2x25 fr ez
250 fr pull
4x100 sprint w/fins, odds dolphin kick, evens fr
7 PM
Road Bike 1:09:00 [2] 17.5 mi (15.2 mph)
Easy spin on the trainer.
8 PM
Strength 19:00 [3]