Training Log Archive: JayXCIn the 7 days ending Sep 18, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Sep 18, 2011 #
11 AM
Cyclocross Bike 50:50 [5] 11.24 mi (13.3 mph) +867ft
slept:8.0
Apple Farm CX
Masters 35+. Call-ups put me on the front line and I made it to the first corner in first place. Led the first lap and a half when EG and 2 others came by. AM caught me on lap 4 and we traded positions numerous times over the last 3 laps when I was able to gap him over the last set of barriers for 4th place.
Great fast course.
Masters 35+. Call-ups put me on the front line and I made it to the first corner in first place. Led the first lap and a half when EG and 2 others came by. AM caught me on lap 4 and we traded positions numerous times over the last 3 laps when I was able to gap him over the last set of barriers for 4th place.
Great fast course.
6 PM
Rollerski 50:00 [2] 8.0 mi (6:15 / mi)
Easy ski around the neighborhood. Kind of shelled from the race earlier.
Saturday Sep 17, 2011 #
Road Bike 1:55:00 [3] 30.0 mi (15.7 mph)
Easy ride with EG, SW, VL and GG.
6 AM
Run 1:42:15 [3] 11.75 mi (8:42 / mi) +1245ft 7:55 / mi
slept:7.25
Friday Sep 16, 2011 #
6 AM
Swimming 50:00 [3] 2.6 km (19:14 / km)
slept:7.75
500 fr w/u
8x75- ba/br/fr on 1:30
400 k w/fins alternating dolphin/flutter x 100
3x300 fr pull on 4:45
100 IM
100 fr cd
8x75- ba/br/fr on 1:30
400 k w/fins alternating dolphin/flutter x 100
3x300 fr pull on 4:45
100 IM
100 fr cd
12 PM
Strength 35:00 [3]
6 PM
Cyclocross Bike 1:40:00 [2] 16.0 mi (9.6 mph)
To back side Dryer Road and back with Ang and Richie.
Thursday Sep 15, 2011 #
5 AM
Run 43:20 [3] 5.8 mi (7:28 / mi)
slept:7.25 shoes: Asics 2160 II
Strong Road Loop
Wet.
Wet.
6 PM
Rollerski 58:28 [2] 9.87 mi (5:55 / mi) +298ft 5:45 / mi
First ski of the season.
Wednesday Sep 14, 2011 #
6 AM
Swimming 50:00 [3] 2.2 km (22:44 / km)
slept:7.25
2x300 fr w/u
10x50 ba/fr, br/fr
4x100 kick w/fins
3x200 fr pull
100 fr cd
10x50 ba/fr, br/fr
4x100 kick w/fins
3x200 fr pull
100 fr cd
6 PM
Cyclocross Bike 1:55:00 [3] 21.0 mi (11.0 mph)
Out to Victor on the LVT-Auburn-Trolley Trails then the red VHT to Boughton Park with a cool detour and then roads home.
Tuesday Sep 13, 2011 #
12 PM
Strength 40:00 [3]
Monday Sep 12, 2011 #
12 PM
Run 41:30 [2] 5.5 mi (7:33 / mi)
slept:7.0 shoes: Asics 2160 II
LVT Loop
Felt like I hadn't run in a few weeks. Wait, I haven't.
Felt like I hadn't run in a few weeks. Wait, I haven't.
6 PM
Cyclocross Bike 1:02:00 [3] 18.0 mi (17.4 mph)
Easy ride out to Victor and back.