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Training Log Archive: JayXC

In the 7 days ending Jan 22, 2017:

activity # timemileskm+ftload
  XC skiing- Classic1 4:01:53 28.14(8:36) 45.29(5:20) 243172.6
  XC Skiing- Skate1 3:59:01 30.99(7:43) 49.87(4:48) 339771.7
  Cyclocross Bike3 3:57:35 65.07(16.4/h) 104.72(26.4/h) 158149.1
  Swimming3 3:18:00 4.63(42:46) 7.45(26:35)118.8
  Strength2 1:10:0021.0
  Run1 38:56 5.18(7:31) 8.34(4:40) 30311.7
  Total11 17:05:25 134.01 215.67 7712344.8
averages - sleep:7.7

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MoTuWeThFrSaSu

Sunday Jan 22, 2017 #

Event: Lake Louise to Banff Loppet
 
8 AM

XC Skiing- Skate 3:59:01 [3] 30.99 mi (7:43 / mi) +3397ft 6:59 / mi
slept:9.0

Mash potato snow down low which turned into crusty corduroy as we climbed up Fortune. Skied on my new S-Labs which are for soft, warm conditions not crusty, frozen snow so it was a bit of a struggle until the trails were worked in then they were solid.
One T-Rex sighting.

Saturday Jan 21, 2017 #

11 AM

XC skiing- Classic 4:01:53 [3] 28.14 mi (8:36 / mi) +2431ft 7:57 / mi
slept:7.0

Lap of the north side of Gatineau Park. 37F. Toko spray in Yellow was ok but not durable. Universal Silver was bomb-proof.
C • gatineau 3

Friday Jan 20, 2017 #

6 AM

Swimming 1:15:00 [4] 2.5 km (30:00 / km)
slept:7.0

6x125 fr on 2:20
2x (4x25 ba drill on :40, 4x50 ba on 1:10)
100 fr ez
5x100 fr pull on 1:40
3x (100 ba sprint on 2:30, 50 fr on :60)
100 fr cd

Thursday Jan 19, 2017 #

12 PM

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

6 PM

Cyclocross Bike 1:10:45 intensity: (23:01 @2) + (41:59 @3) + (5:45 @4) 20.02 mi (17.0 mph) +35ft
ahr:152 max:169

wu
3x5 min at 300W
cd

216 W NP

Wednesday Jan 18, 2017 #

5 AM

Swimming 1:15:00 [4] 2.7 km (27:47 / km)
slept:7.0

5x200 odds fr pull, evens fr on 3:20
8x25 br working on toe point at end of kick
4x100 ba on 2:10
4x25 sculling
400 kick w/fins alternating flutter/dolphin x50.
6x50 br on 1:10
8x25 odds in IM order, evens fr on :35
100 fr cd
12 PM

Run 38:56 [3] 5.18 mi (7:31 / mi) +303ft 7:07 / mi
shoes: Hoka One One Bondi 4

Tuesday Jan 17, 2017 #

6 PM

Cyclocross Bike 1:16:11 intensity: (31:58 @1) + (44:13 @2) 20.03 mi (15.8 mph)
ahr:110 max:137 slept:8.0

Monday Jan 16, 2017 #

7 AM

Swimming (Pittsford Y) 48:00 [4] 2.25 km (21:20 / km)
slept:8.0

500 fr wu
6x100 kick w/fins on 1:45
6x75 as 25 stroke, 50 fr, stroke in IM order on 1:30
3x200 for pull on 3:00
100 fr cd
8 AM

Strength 35:00 [3]

3 PM

Cyclocross Bike 1:30:39 intensity: (31:20 @1) + (45:33 @2) + (13:46 @3) 25.02 mi (16.6 mph) +1546ft
ahr:129 max:160

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