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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JayXC

In the 7 days ending Apr 24, 2017:

activity # timemileskm+ftload
  Road Bike5 5:03:30 93.67(18.5/h) 150.75(29.8/h) 449867.6
  Kayak2 4:08:38 21.31(5.1/h) 34.29(8.3/h) 5674.6
  Swimming3 3:48:00 5.78(39:27) 9.3(24:31)136.8
  Cyclocross Bike1 3:29:43 44.85(12.8/h) 72.18(20.7/h) 442138.2
  Trek1 3:03:13 11.17(16:24) 17.98(10:12) 226555.0
  Strength2 1:10:0021.0
  Run1 46:39 6.02(7:45) 9.69(4:49) 35014.0
  Total14 21:29:43 182.8 294.18 11591407.2
averages - sleep:7.5

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TuWeThFrSaSuMo

Monday Apr 24, 2017 #

5 AM

Swimming 1:20:00 [4] 3.45 km (23:11 / km)
slept:6.75

200 fr wu
8x25 fr working on dolphin to flutter transition, on :40
4x200 as 100 fr on 1:50, 50 fr hard on 1:10, 50 fr ez
8x50 ba on :1:10
400 fr working on streamline off wall.
5x100 kick w/fins on 1:50
8x25 in IM order on :35
6x75 fr pull on 1:20
100 fr cd
12 PM

Strength 35:00 [3]

Sunday Apr 23, 2017 #

11 AM

Kayak 2:23:44 [3] 12.79 mi (5.3 mph) +8ft
slept:8.5

Lap of Hemlock Lake

Cyclocross Bike 3:29:43 intensity: (1:32:30 @1) + (1:22:31 @2) + (27:54 @3) + (6:48 @4) 44.85 mi (12.8 mph) +4421ft
ahr:125 max:176

Down to see the windmills and reclaim a KOM.
C • Fleischmann Rd? 4

Saturday Apr 22, 2017 #

Event: West Point National Meet
 

Note

Finger Lakes Gravel Challenge
7 AM

Trek 3:03:13 [3] 11.17 mi (16:24 / mi) +2265ft 13:46 / mi
slept:8.0 shoes: Salomon Wings Pro 2

3 PM

Road Bike 2:41:38 intensity: (57:40 @1) + (1:31:31 @2) + (12:27 @3) 47.18 mi (17.5 mph) +2862ft
ahr:127 max:161

Lap of the Bloomfield Classic course then some more.
227W NP

Friday Apr 21, 2017 #

6 AM

Swimming 1:10:00 [4] 2.45 km (28:34 / km)
slept:7.0

6x75 as 50 fr, 25 ba on 1:30
2x [4x25 build on :45, 100 sprint on 2:15, odd- fr, even- ba]
200 IM drill/swimx25
3x200 fr descending on 4:15
6x75 as 50 ba, 25 fr on 1:40
4x50 fr pull on 2:30
3x50 ba on 1:10

Thursday Apr 20, 2017 #

11 AM

Run 46:39 [3] 6.02 mi (7:45 / mi) +350ft 7:21 / mi
slept:8.0 shoes: Hoka Bondi 4 (#2)

5 PM

Kayak 1:44:54 [3] 8.52 mi (4.9 mph) +49ft

Wednesday Apr 19, 2017 #

6 AM

Swimming 1:18:00 [4] 3.4 km (22:56 / km)
slept:6.5

250 fr wu
4x50 br kick
4x250 1,2 fr, 3,4 fr pull on 4:20
8x25 odds dolphin kick under water, evens br w/ dolphin kick on :45
2x [3x50 ba on 1:05, 2x25 ba w/ as many dolphin kick off wall as possible on :45]
300 dolphin kick w/fins on 5:15, 4x25 fly on :45 hard
300 fr, 4x25 fly on :45
5x100 fr on 1:35 w/ pull buoy
Achy knees didn't like all of the dolphin kicking.
6 PM

Road Bike 30:00 [1] 7.6 mi (15.2 mph)

Purposely easy.

Tuesday Apr 18, 2017 #

12 PM

Strength (Maplewood Y) 35:00 [3]

5 PM

Road Bike 16:00 [3] 4.5 mi (16.9 mph)

To start.
6 PM

Road Bike 1:20:05 intensity: (24 @1) + (2:41 @2) + (55:50 @3) + (21:10 @4) 30.05 mi (22.5 mph) +1453ft
ahr:160 max:179

G-Tour, Stirnie
Dropped on lap 2, worked with two others for the remaining laps.
275W NP
7 PM

Road Bike 15:47 intensity: (11:54 @1) + (3:53 @2) 4.34 mi (16.5 mph) +183ft
ahr:118 max:138

Back from finish.
C • thought perhaps 2

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