Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JayXC

In the 7 days ending Nov 6, 2017:

	activity	#	time	miles		km		+ft		load
	Swimming	3	3:30:00	4.57	(45:59)	7.35	(28:34)			85.5
	Orienteering	3	2:13:38	11.52	(11:36)	18.54	(7:12)	1756	48c	44.1
	Road Bike	2	2:06:12	38.75	(18.4/h)	62.37	(29.7/h)	1387		21.9
	Mtn Bike	1	1:58:07	17.34	(8.8/h)	27.91	(14.2/h)	920		14.4
	Run	2	1:28:35	11.82	(7:30)	19.02	(4:39)	496		29.3
	Total	11	11:16:32	84.0	(8:03)	135.18	(5:00)	4559	48c	195.2
averages - sleep:7.8

2:44

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Monday Nov 6, 2017 #

6 AM

Swimming 1:15:00 [4] 2.3 km (32:37 / km)
slept:7.0

In lane 5 for recovery
200 fr wu
8x25 br with dolphin kick on :45
200 fr pull
4x50 fr on 1:00
2x [3x100 dolphin kick on 2:00, 4x25 fly w/ 5, 4, 3, 2 breaths per length on :45]
4x50 fr on 1:00
4x100 1-2 fly drill- length 1 right arm only, length 2 left arm only, length 3 3 right, 3 left, length 4 swim fly. 3-4 same as first 2 but br instead on 2:30
100 fr cd

7 PM

Road Bike 1:01:07 20.07 mi (19.7 mph) +727ft
ahr:131 max:162

Sunday Nov 5, 2017 #

9 AM

Orienteering 1:35:54 7.54 mi (12:43 / mi) +1298ft 10:56 / mi
ahr:151 max:171 21c slept:9.0 shoes: Salomon Speedcross- black

Not bad thru 6. I was a little undecided about route to 7 going around vs over the top. Chose the straighter route but soon lost the trail and wandered a bit ultimately just trusting my bearing. Saw Joe punch it as I was approaching. Ran into KDU at our 11 nowhere near any of her controls so she wasn’t having a good day. Traveled in a loose pack of runners between 11-15 which made them relatively easy. Not sure what happened leaving 19 but I went straight to 21 only realizing my mistake when I saw the code and it wasn’t the one I was looked my for.

C • result 2

Mount Penn - Long Red - Splits

Saturday Nov 4, 2017 #

Event: DVOA National Event Nov 4-5

9 AM

Orienteering 22:57 2.19 mi (10:29 / mi) +318ft 9:13 / mi
ahr:156 max:171 13c slept:8.5 shoes: Salomon Speedcross- black

Tough time identifying the control numbers due to their color on this map.
Decent nav through 9 but slow due to rocky terrain covered in leaves. Long route to 10 including a quick stop to show a jr where he was. Screwed up going to 12 with a poor route that was executed even worse including a double-back.

2 PM

Orienteering 14:47 1.79 mi (8:15 / mi) +140ft 7:41 / mi
ahr:171 max:180 14c

Confidence in footing allowed for much faster running and I kept the mistakes to a minimum. Not sure I’m much better than this right now. Need to work on reading ahead.

Hawk Mountain - Sprint 1 Red - Splits

Penn State Berks - Sprint 2 Red - Splits

Friday Nov 3, 2017 #

6 AM

Swimming 1:05:00 [3] 2.1 km (30:57 / km)
slept:7.0

8x25 fr w/ 3, 2, 1, 0 breaths per length
4x125 as 75 fr, 50 ba on 2:30
8x25 odds fly, evens fr on :40
4x75 50 fr, 25 ba on 1:20
8x50 1-4 ba/br, 5-8 br/fr on 1:15. 50% success rate on new ba/br flip turn.
20x25 odds kick, evens fr on :40
100 fr cd

Thursday Nov 2, 2017 #

12 PM

Run 46:00 6.0 mi (7:40 / mi) +379ft 7:14 / mi
ahr:148 max:188 slept:8.0 shoes: Hoka Bondi 4 (#2)

6 PM

Mtn Bike 1:58:07 17.34 mi (8.8 mph) +920ft
ahr:108 max:159

Typical Thursday Loop

Wednesday Nov 1, 2017 #

6 AM

Swimming 1:10:00 [3] 2.95 km (23:44 / km)
slept:7.0

200 fr wu
6x75 as 25 drill, 50 fr on 1:30
20x25 kick w/ fins on :35
2x250 fr 2 strokes before wall and after flip without breathing on 4:30
12x50 odds fly/ba, evens br/fr on 1:10
20x25 build on :40, odd sets of 4 fr, evens ba.
200 fr cd

Tuesday Oct 31, 2017 #

12 PM

Run 42:35 5.82 mi (7:19 / mi) +117ft 7:11 / mi
ahr:151 max:177 slept:8.0 shoes: Hoka Bondi 4 (#2)

6x15 sec strides

6 PM

Road Bike 1:05:05 18.68 mi (17.2 mph) +659ft
ahr:124 max:163

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