Training Log Archive: JayXCIn the 7 days ending Oct 8, 2017:
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Sunday Oct 8, 2017 #
Note
Parma CX
11 AM
Cyclocross Bike (Boone ) 44:53 2.99 mi (4.0 mph) +30ft
ahr:171 max:178 slept:8.75
Very poor start but a solid lap after that put me in 3rd place. Unfortunately somewhere in lap 2 I hit stop on the watch somehow. Right after that the 50+ leaders caught and passed me. They then got together a few times in the next 400m on some features ultimately resulting in one of them crashing into some trees at speed. I stopped to check on him while the instigator continued on but came back to assist after I yelled at him. End result looked like a separated shoulder and a broken rib. Not the debut I wanted on my new bike.
Saturday Oct 7, 2017 #
6 AM
Run 1:29:48 11.6 mi (7:44 / mi) +85ft 7:41 / mi
ahr:145 max:158
Friday Oct 6, 2017 #
5 AM
Swimming 1:18:00 [4] 2.3 km (33:55 / km)
slept:6.5
6x50 w/ 6 dolphin kicks off each wall on 1:10
8x25 on :45. Odds fr, evens fly
3x [100 fr build on 2:15, 50 fr easy on 1:15, 50 fr sprint on 1:30]
5x100 kick as 50 dolphin easy, 25 flutter sprint, 25 dolphin sprint on 2:00
200 fr pull
2x [2x50 fr easy on 1:00, 2x75 fly-ba-br on 1:45, 2x25 fly on 1:00]
100 fr cd
8x25 on :45. Odds fr, evens fly
3x [100 fr build on 2:15, 50 fr easy on 1:15, 50 fr sprint on 1:30]
5x100 kick as 50 dolphin easy, 25 flutter sprint, 25 dolphin sprint on 2:00
200 fr pull
2x [2x50 fr easy on 1:00, 2x75 fly-ba-br on 1:45, 2x25 fly on 1:00]
100 fr cd
Thursday Oct 5, 2017 #
12 PM
Run 39:46 5.13 mi (7:45 / mi) +297ft 7:21 / mi
ahr:142 max:172 slept:8.0 shoes: Hoka Bondi 4 (#2)
Ankle still tender on downhills.
Wednesday Oct 4, 2017 #
5 AM
Swimming 1:20:00 [4] 2.2 km (36:22 / km)
slept:7.0
2x50 fr drill
8x50 kick/swim, drill swim in IM order
8x25 fr with 3, 5, 7, 9 breathing x25.
Drill using the latest back/br flip turn. Not smooth.
3x300 1- fr, 2- kick/swim/drill in IM order, 3- fr pull
4x50 fr on 1:00
3x100 IM easy, med, hard
100 fr cd
8x50 kick/swim, drill swim in IM order
8x25 fr with 3, 5, 7, 9 breathing x25.
Drill using the latest back/br flip turn. Not smooth.
3x300 1- fr, 2- kick/swim/drill in IM order, 3- fr pull
4x50 fr on 1:00
3x100 IM easy, med, hard
100 fr cd
8 PM
Road Bike 45:02 [3] 11.37 mi (15.1 mph)
Tuesday Oct 3, 2017 #
6 PM
Cyclocross Bike 1:37:55 19.5 mi (11.9 mph) +394ft
ahr:99 max:134 slept:7.25
Monday Oct 2, 2017 #
Note
slept:7.25 (rest day)