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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JayXC

In the 7 days ending Dec 9, 2012:

activity # timemileskm+ftload
  Mtn Bike2 4:34:47 43.97(9.6/h) 70.76(15.5/h) 108173.3
  Swimming3 3:49:00 6.0(38:11) 9.65(23:44)115.5
  Run3 2:50:50 23.47(7:17) 37.77(4:31) 16767.3
  Rollerski1 1:37:46 17.12(5:43) 27.55(3:33) 51929.3
  Total9 12:52:23 90.56(8:32) 145.74(5:18) 1767285.4
  [1-5]9 12:41:59
averages - sleep:7.4

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MoTuWeThFrSaSu

Sunday Dec 9, 2012 #

12 PM

Mtn Bike 3:03:47 [3] 26.57 mi (8.7 mph) +1081ft
slept:8.0

Ride to Powder Mill Park then Dryer with EG, LC and LC.

Saturday Dec 8, 2012 #

Event: Attackpoint 3k Time Trial
 
6 AM

Run 1:27:06 intensity: (10:24 @0) + (1:01 @2) + (22:02 @3) + (44:55 @4) + (8:44 @5) 12.17 mi (7:09 / mi) +167ft 7:04 / mi
ahr:162 max:172 slept:7.75

ODR- Springhouse Loop

10 AM

Rollerski 1:37:46 [3] 17.12 mi (5:43 / mi) +519ft 5:33 / mi

Easy ski on wet roads.

Friday Dec 7, 2012 #

6 AM

Swimming 1:18:00 [4] 3.3 km (23:38 / km)
slept:6.5

10x50 fr on :50
400 fr on 6:15
2x200 fr pull on 3:00
400 fr on 6:15
4x100 fr pull on 1:40
400 fr on 6:15
8x50 fr pull
5x50 ba on :60
3x50 br on :60

Thursday Dec 6, 2012 #

12 PM

Run 43:47 [3] 6.0 mi (7:18 / mi)
slept:8.0 shoes: Asics 2170

River Loop

Wednesday Dec 5, 2012 #

6 AM

Swimming 1:18:00 [4] 3.0 km (26:00 / km)
slept:6.75

200 fr wu
12x75 as 25 dolphin kick, 50 fr on 1:15
10x50 kick w/fins on :50
6x125 fr on 1:50
600 fr pull in 8:02
2x25 br pull, dolphin kick

Tuesday Dec 4, 2012 #

12 PM

Run 39:57 [3] 5.3 mi (7:32 / mi)
slept:7.75 shoes: Asics 2170

Pond Loop

Shorts and t-shirt. This weather sucks.
C • Thank you 3

Monday Dec 3, 2012 #

6 AM

Swimming 1:13:00 [3] 3.35 km (21:47 / km)
slept:6.75

50 wu
8x50 fr on :50
3x400 pull on 6:15
4x25 xmas tree scull
8x50 1-4 fly/ba 5-8 br/fr on :60
5x200 pull on 2:50
100 ez
4x25 fly on :65
6 PM

Mtn Bike 1:31:00 [2] 28.0 km (18.5 kph)

Std. Dryer Road loop with Richie.
C • saw you 3

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