Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JayXC

In the 8 days ending Mar 20, 2010:

	activity	#	time	miles		km		+ft	load
	Road Bike	3	6:03:00	110.0	(18.2/h)	177.03	(29.3/h)		108.9
	Run	4	4:13:00	35.76	(7:05)	57.55	(4:24)		75.9
	Kayak	2	3:46:00	19.0	(5.0/h)	30.58	(8.1/h)		67.8
	Swimming	3	3:45:00	5.84	(38:31)	9.4	(23:56)		135.0
	Cyclocross Bike	1	2:53:00	38.5	(13.4/h)	61.96	(21.5/h)		51.9
	Mtn Bike	1	2:05:00	29.0	(13.9/h)	46.67	(22.4/h)		37.5
	Strength	1	35:00						7.0
	Total	15	23:20:00	238.1		383.18			484.0
averages - sleep:7.2

4:16

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Saturday Mar 20, 2010 #

8 AM

Run 1:25:00 [3] 12.2 mi (6:58 / mi)
slept:7.5 shoes: Asics 2150

Thru Mendon Ponds Park from home and back.

1 PM

Road Bike 2:35:00 [3] 46.0 mi (17.8 mph)

Up to SW's house then south to Taft, thru Bloomfield, Powder Mills Park and then home.

Friday Mar 19, 2010 #

6 AM

Swimming 1:15:00 [4] 3.0 km (25:00 / km)
slept:7.5

300 fr wu
4x75 br
300 BA pull
3x (300 pull on 4:30, 4x50 BA on :65)
6x100 fr pull on 1:30

Thursday Mar 18, 2010 #

12 PM

Run 39:00 [3] 5.5 mi (7:05 / mi)
slept:6.5 shoes: Asics 2150

Brooks Road loop.

6 PM

Kayak 1:45:00 [3] 9.0 mi (5.1 mph)

From Baycreek to Lake Ontario and back with RF.

Wednesday Mar 17, 2010 #

6 AM

Swimming 1:15:00 [4] 3.15 km (23:49 / km)
slept:6.5

200 fr wu
6x125 fr with 75 3-3 breathing and 50 NPS on 2:15
4x200 fly as:
1- 5 dolphin kicks off each wall followed by 2 fly strokes then fr for remainder of the length. 50 fr ez rest. 2- Same as 1 but with 4 fly strokes. 3- 6 fly strokes, 4- 8 fly strokes. Extremely happy when she said we could use our Zoomers. I knew there was a reason I carry these things around...
9x50 fr- 1-3 ez on :55, 4-6 medium on 1:05, 7-9 hard on 1:15.
4x100 fly in same format as the previous 200's.
6x25 fly kick

C • good luck at Efix! 3

12 PM

Strength 35:00 [2]

6 PM

Road Bike 1:59:00 [3] 35.0 mi (17.6 mph)

Pittsford to Rush and back with the Posse.

Tuesday Mar 16, 2010 #

12 PM

Run 46:00 [3] 6.56 mi (7:01 / mi)
slept:6.5 shoes: Asics 2150

Lehigh N. Spur Trail Loop

6 PM

Road Bike 1:29:00 [3] 29.0 mi (19.6 mph)

Down Grey, up rte 37. 1st big ring ride of the year.

Monday Mar 15, 2010 #

6 AM

Swimming 1:15:00 [4] 3.25 km (23:05 / km)
slept:6.75

200 fr, 200 pull wu
8x200 fr on 3:25
10x50 kick/swim on :55
5x150 pull on 2:15

Sunday Mar 14, 2010 #

Event: US Team (unofficial) 3K time trial

12 PM

Mtn Bike 2:05:00 [3] 29.0 mi (13.9 mph)
slept:8.5

From boat launch at south end of Canandaigua Lake thru Naples up and into Italy Valley, up Slitter into Hi-Tor, up Griesa Hill to Bristol Center and back. Found 3" of fresh snow on the hill tops.

2 PM

Kayak 2:01:00 [3] 10.0 mi (5.0 mph)

On Canandaigua Lake up West River and back then an out and back on the lake. Bald eagle was scouting when I arrived.

Saturday Mar 13, 2010 #

7 AM

Run 1:23:00 [3] 11.5 mi (7:13 / mi)
slept:7.5 shoes: Asics 2150

ODR

1 PM

Cyclocross Bike 2:53:00 [3] 38.5 mi (13.4 mph)

Auburn trail to Farmington and then the Trolley trail to Fairport then canal to B. Basin, rte 64 home. Rare to have a wind out of the east.

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