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Training Log Archive: JayXC

In the 7 days ending Oct 29, 2017:

activity # timemileskm+ftload
  Swimming3 3:50:00 4.69(49:02) 7.55(30:28)138.0
  Run3 3:01:40 23.55(7:43) 37.91(4:48) 58356.4
  Cyclocross Bike3 2:19:57 28.4(12.2/h) 45.7(19.6/h) 35933.0
  Kayak1 2:12:25 10.53(4.8/h) 16.95(7.7/h)39.7
  Mtn Bike1 1:57:05 17.97(9.2/h) 28.92(14.8/h) 96814.3
  Road Bike2 1:12:42 20.53(16.9/h) 33.04(27.3/h) 7113.4
  Strength2 1:05:0019.5
  Total15 15:38:49 105.68 170.07 1981314.4
averages - sleep:7.6

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MoTuWeThFrSaSu

Sunday Oct 29, 2017 #

Cyclocross Bike 15:00 [3] 4.0 mi (16.0 mph)

Spinning on the trainer before the race.
2 PM

Cyclocross Bike 34:56 intensity: (47 @1) + (16 @2) + (4:20 @3) + (29:33 @4) 4.9 mi (8.4 mph) +79ft
ahr:166 max:174 slept:8.75

Park Ave CX-
Complete mud fest. 1st place Masters 40+ in a very small field.
C • Impressive work 3

Saturday Oct 28, 2017 #

6 AM

Run 1:31:03 intensity: (2:30 @1) + (1:00:05 @2) + (19:09 @3) + (1:51 @4) + (7:28 @5) 11.7 mi (7:47 / mi) +82ft 7:44 / mi
ahr:144 max:197 slept:8.0 shoes: Hoka Bondi 4 (#2)

ODR- Halloween Picture Day
12 PM

Kayak (Glider ) 2:12:25 [3] 10.53 mi (4.8 mph)

Picked up last remaining control from TLD.
C • Were they all still there? 3

Friday Oct 27, 2017 #

5 AM

Swimming 1:20:00 [4] 3.05 km (26:14 / km)
slept:7.0

400 fr w/ 6 second delay before rotating onto stomach off each wall.
6x50 on 1:15, odds ba, evens br
400 fr w/ no breathing allowed outside of flags.
7x100 fr on 1:45
16x25 kick w/ fins on :35
100 fr ez
7x100 fr on 1:45
50 br cd
2 PM

Road Bike 11:47 [3] 4.03 mi (20.5 mph) +71ft

Test ride on new trainer (Directo Elite).

Thursday Oct 26, 2017 #

12 PM

Run 46:37 intensity: (1:54 @1) + (21:34 @2) + (14:07 @3) + (52 @4) + (8:10 @5) 6.05 mi (7:42 / mi) +397ft 7:15 / mi
ahr:149 max:195 slept:7.25 shoes: Hoka Bondi 4 (#2)

6 PM

Mtn Bike 1:57:05 intensity: (1:34:55 @1) + (18:31 @2) + (3:39 @3) 17.97 mi (9.2 mph) +968ft
ahr:109 max:153

Wednesday Oct 25, 2017 #

5 AM

Swimming 1:20:00 [4] 2.5 km (32:00 / km)
slept:7.0

8x25 kick on :40
4x100 fr as 75 hard, 25 easy on 2:15
100 fr ez
2x [4x50 I'M drill on 1:15, 4x25 fr breathing 3, 5, 7, 9 on :45, 100 fr Sprint on 2:15]
5x100 fr with a rotating 25 sprint kick on 2:15
100 fr ez
3x100 IM with fins on 2:00
100 fr cd
6 PM

Road Bike 1:00:55 intensity: (24:45 @1) + (34:17 @2) + (1:53 @3) 16.5 mi (16.3 mph)
ahr:123 max:150

Intended to do something more structured but could feel burn in quads still so easy spin while messing with Zwift.
7 PM

Strength 22:00 [3]

Tuesday Oct 24, 2017 #

12 PM

Run 44:00 [3] 5.8 mi (7:35 / mi) +104ft 7:27 / mi
slept:8.0 shoes: Hoka Bondi 4 (#2)

Forgot watch at home.
6 PM

Cyclocross Bike (Boone ) 1:30:01 intensity: (1:26:22 @1) + (3:39 @2) 19.5 mi (13.0 mph) +280ft
ahr:104 max:142

Easy spin

Monday Oct 23, 2017 #

6 AM

Swimming 1:10:00 [4] 2.0 km (35:00 / km)
slept:7.0

200 fr wu
4x75 as 50 fr, 25 kick on 1:20
4x150 fr w/ 6 beat kick on 2:20
20x25 kick, no fins
100 fr ez
4x50 as 25 fr, 25 kick sprint on 1:10
100 fr cd
Seems like there was more but its not coming to me.
7 PM

Strength 43:00 [3]

La Niña is coming.

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