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Training Log Archive: JayXC

In the 7 days ending Sep 18, 2016:

activity # timemileskm+ftload
  Orienteering2 3:20:22 15.06(13:18) 24.24(8:16) 266560.1
  Road Bike2 3:07:51 59.99(19.2/h) 96.54(30.8/h) 261542.7
  Mtn Bike1 2:41:00 38.06(14.2/h) 61.25(22.8/h) 54418.3
  Run1 47:07 6.37(7:24) 10.25(4:36) 9114.1
  Swimming1 45:00 1.24(36:13) 2.0(22:30)13.5
  Strength1 35:0010.5
  Total8 11:16:20 120.72 194.29 5915159.2
averages - sleep:7.4

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MoTuWeThFrSaSu

Sunday Sep 18, 2016 #

10 AM

Orienteering 1:40:15 [3] 7.59 mi (13:12 / mi) +1239ft 11:26 / mi
slept:7.5 shoes: Salomon Speedcross

Purposely took my time heading to 1 but still managed to mess it up. The trend continued to 2, the rest of my route went well. Looks like I should have avoided the trails heading to 10.

Sunday - Red - Splits

Saturday Sep 17, 2016 #

Event: 2016 US Two-Day Classic Championships and Sprint Relay
 
10 AM

Orienteering 1:40:07 [3] 7.47 mi (13:24 / mi) +1426ft 11:21 / mi
shoes: Salomon Speedcross

I think my head was on backwards for the first two controls. I'm going to blame it on the 1:10,000 scale. I was actually right on the bearing for 2 but must have walked right by it think I had to go further. Once I hit the power lines I realized my mistake. At that point I decided to go to 3 then attack 2 from there which explains my second fastest split on 3. I was then pretty solid for the remaining controls with only a slight mistake on 10.

The open woods here are awesome! Hoping for a better start tomorrow.
C • Done that! 1

Saturday - Red - Splits

Thursday Sep 15, 2016 #

6 AM

Swimming 45:00 [3] 2.0 km (22:30 / km)
slept:6.5

RAMS Masters swim starts Monday
300 fr wu
8x50 odds br/fr, evens ba/fr on :60
5x100 fr pull in 1:40
5x100 kick w/fins on 1:50
2x200 fr cd
6 PM

Mtn Bike 2:41:00 intensity: (2:18:44 @1) + (22:16 @2) 38.06 mi (14.2 mph) +544ft
ahr:113 max:143

Auburn-Canal-LVT with JC.

Tuesday Sep 13, 2016 #

12 PM

Run 47:07 [3] 6.37 mi (7:24 / mi) +91ft 7:18 / mi
slept:7.5 shoes: Hoka One One Bondi 4

6 PM

Road Bike 1:08:16 intensity: (1:40 @1) + (9:52 @2) + (28:54 @3) + (27:50 @4) 26.98 mi (23.7 mph) +1163ft
ahr:158 max:179

G-Tour, Chili
A little fatigue left over from Sunday. Not much left for the field sprint finish.
287W NP

Road Bike 30:00 [1] 8.0 mi (16.0 mph)

A warm-up lap, half a lap to start and then a half lap to parking lot afterwards.

Monday Sep 12, 2016 #

12 PM

Strength (Maplewood Y) 35:00 [3]
slept:8.0

5 PM

Road Bike 1:29:35 intensity: (58:09 @1) + (30:50 @2) + (36 @3) 25.01 mi (16.8 mph) +1452ft
ahr:115 max:146

Easy spin with Richie.
189W NP

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