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Training Log Archive: JayXC

In the 7 days ending Oct 23, 2016:

activity # timemileskm+ftload
  Mtn Bike2 4:42:09 50.56(10.8/h) 81.37(17.3/h) 444141.6
  Kayak2 3:17:47 18.18(5.5/h) 29.26(8.9/h)59.3
  Run3 2:50:19 23.29(7:19) 37.48(4:33) 123447.3
  Swimming2 2:35:00 3.36(46:12) 5.4(28:42)93.0
  Cyclocross Bike1 1:17:26 18.91(14.7/h) 30.43(23.6/h) 868.1
  Road Bike1 1:00:00 15.4(15.4/h) 24.78(24.8/h)12.0
  Orienteering1 58:00 5.64(10:17) 9.08(6:23) 52317.4
  Strength1 38:0011.4
  Total13 17:18:41 135.34 217.8 6284290.1
  [1-5]13 17:16:55
averages - sleep:7.8

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

Event: ROC - Mendon Ponds Park Regular Event
 
1 PM

Orienteering 58:00 [3] 5.64 mi (10:17 / mi) +523ft 9:27 / mi
slept:10.25 shoes: Salomon Speedcross- black

ROC- MPP, Red

Ran into JC as I was heading out and he mentioned 58:00 was his time to beat.
Split analysis shows I had an error going to 1 but I think i was just slow.
No problems through 5. Wasn't sure where I hit the N-S trail going to 6 and thought I had gone too far and headed back S, should have looked at my compass. Ended up running out to 65 and attacking from there. 5 minutes lost.
Next 6 controls went by fast and error-free but then took a poor route to 13 and lost too much time.
Ran hard to 14 and 15 which used up all oxygen going to my brain apparently as I ran right by the crowd at the finish punch and headed to the Start punch instead, whups.
3 PM

Kayak (Glider) 2:05:07 [3] 11.51 mi (5.5 mph)


Red - Splits

Saturday Oct 22, 2016 #

6 AM

Run 1:28:11 intensity: (3:10 @1) + (47:08 @2) + (37:53 @3) 11.75 mi (7:30 / mi) +867ft 7:01 / mi
ahr:142 max:162 slept:8.0 shoes: Hoka One One Bondi 4

ODR- Fishers Loop in the rain.
1 PM

Mtn Bike 2:47:36 intensity: (52 @0) + (1:02:04 @1) + (1:21:07 @2) + (23:33 @3) 30.93 mi (11.1 mph) +3837ft
ahr:125 max:159

Hills Loop, 39F and rain.

Friday Oct 21, 2016 #

6 AM

Swimming 1:15:00 [4] 2.85 km (26:19 / km)
slept:7.0

150 fr wu
8x75 as 50 fr, 25 stroke in IM order on 1:40
8x25 fr 3-3, 5-5, 7-7, 9-9 breathing on :35
100 fr ez
5x100 sprint with paddles and fins on 2:45, odds fr, evens ba
100 fr ez
8x25 fr 4, 3, 2, 1 breathing per length on :35
100 fr ez
3x [4x25 in IM order on 40, 200 fr on 3:30]

12 PM

Strength 38:00 [3]

Thursday Oct 20, 2016 #

12 PM

Run 41:47 intensity: (29:47 @3) + (6:00 @4) + (6:00 @5) 6.21 mi (6:44 / mi) +101ft 6:38 / mi
slept:7.25 shoes: Hoka One One Bondi 4

wu
4x3 min at 5:30 pace
cd
7 PM

Road Bike 1:00:00 [2] 15.4 mi (15.4 mph)

Wednesday Oct 19, 2016 #

6 PM

Cyclocross Bike 1:17:26 intensity: (1:14:09 @1) + (3:17 @2) 18.91 mi (14.7 mph) +86ft
ahr:109 max:132 slept:7.5

Tuesday Oct 18, 2016 #

12 PM

Run 40:21 intensity: (7:10 @1) + (26:54 @2) + (6:17 @3) 5.33 mi (7:34 / mi) +266ft 7:14 / mi
ahr:133 max:155 slept:7.5 shoes: Hoka One One Bondi 4

5 PM

Kayak (Glider ) 1:12:40 [3] 6.67 mi (5.5 mph)

wu
1,2,3,4,3,2,1 min ladder hard w/ 1min rest in between
Steady back in the rain.
C • you just needed better timing 2

Monday Oct 17, 2016 #

5 AM

Swimming 1:20:00 [4] 2.55 km (31:22 / km)
slept:7.0

150 fr wu
500 fr pull
4x [3x100 fr on 1:50, 4x25 on :30] 2-4 ba, br, IM on 2:15 and :35
50 fr ez
16x25 kick w/fins on :30
4x50 fr on :45
50 fr cd
6 PM

Mtn Bike 1:54:33 intensity: (54 @0) + (1:46:48 @1) + (6:20 @2) + (31 @3) 19.63 mi (10.3 mph) +604ft
ahr:93 max:146

MNUA through U of R, church ruin, FL Wright house with GG, VL, Richie, DV and JC.

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