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Training Log Archive: JayXC

In the 7 days ending Jun 7, 2015:

	activity	#	time	miles		km		+ft	load
	Road Bike	3	6:35:33	127.05	(19.3/h)	204.47	(31.0/h)	6457	82.8
	Kayak	2	3:26:00	18.1	(5.3/h)	29.13	(8.5/h)		61.8
	Run	3	2:59:41	23.95	(7:30)	38.54	(4:40)	1627	52.1
	Mtn Bike	1	1:35:00	16.0	(10.1/h)	25.75	(16.3/h)		19.0
	Trek	1	1:02:00	3.0	(20:40)	4.83	(12:51)		6.2
	Orienteering	1	1:01:52	5.1	(12:08)	8.21	(7:32)	234	18.6
	Swimming	1	1:00:00	1.55	(38:37)	2.5	(24:00)		18.0
	Total	12	17:40:06	194.75	(5:27)	313.43	(3:23)	8318	258.4
averages - sleep:7.5

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Sunday Jun 7, 2015 #

Event: ROC - Rotary Sunshine Campus Regular Event

8 AM

Kayak (V10) 2:23:00 [3] 12.0 mi (5.0 mph)
slept:9.0

On Hemlock Lake with Ang, Richie, SW and MB. Windy out of the south but it died down significantly for the return.

12 PM

Orienteering 1:01:52 [3] 5.1 mi (12:08 / mi) +234ft 11:38 / mi
shoes: Salomon Crossmax

ROC meet at Rotary Sunshine Camp

Interesting area with some nice open woods aside from the rocks which makes running on it a gamble.

Not a great run. Overshot 1 (map needs to show H2O to the west of the control), found 3 before 2, decent to 4, 5 and 6. Twisted my ankle on the way to 7 which seemed to be just somewhere in the woods. Overshot 12 slightly as I was pulled away from the bearing when I saw Rick below me and we found the trail backstop then the control. Took the paths to 13 then no problems the rest of the way in.

C • 7 6

C • H2O 6

Red - Splits

Saturday Jun 6, 2015 #

6 AM

Run 1:25:32 11.95 mi (7:09 / mi) +837ft 6:43 / mi
ahr:152 max:209 shoes: Hoka Mafate 3

ODR-Mendon Loop

12 PM

Road Bike 3:36:46 65.52 mi (18.1 mph) +4136ft
ahr:127 max:154

Down along Honeoye Lake to Bristol Hills and back solo. Apparently too intimidating for some.

215W NP

Friday Jun 5, 2015 #

6 AM

Swimming 1:00:00 [3] 2.5 km (24:00 / km)
slept:7.0

2x [300 fr pull on 4:45, 3x100 fr on 1:40, 4x25 kick on :35, 100 fr ez on 2:00]
6x50 1-3 ba on 2:00, 4-6 br on 2:15
300 fr pull on 4:45, 3x100 IM on 2:15

Thursday Jun 4, 2015 #

12 PM

Run 47:39 [3] 6.0 mi (7:57 / mi) +395ft 7:29 / mi
slept:7.5 shoes: Hoka Mafate 3

6 PM

Mtn Bike 1:35:00 [2] 16.0 mi (10.1 mph)

Ride to a Dryer Road and back with Richie.

Wednesday Jun 3, 2015 #

6 AM

Kayak 1:03:00 [3] 6.1 mi (5.8 mph)
slept:6.5

To Embankment Park and back with Richie, EG, LC and MB.

7 PM

Trek 1:02:00 [1] 3.0 mi (20:40 / mi)
shoes: Hoka Stinson ATR

With KDU in MPP on the permanent map as she used her new skill of taking a bearing to find controls.

C • Why 4

Tuesday Jun 2, 2015 #

12 PM

Run 46:30 [3] 6.0 mi (7:45 / mi) +395ft 7:18 / mi
slept:7.5 shoes: Hoka Mafate 3

Nice and cool. Not helpful for high desert acclimation but enjoyable regardless.

C • Any thoughts 3

6 PM

Road Bike 1:50:47 [3] 43.23 mi (23.4 mph) +2321ft

G-Tour Mendon

Not quite recovered from ET apparently. No top end. Of course I forgot my HR strap so there's no proof.

263W NP. Not too bad for 2 hrs I guess.

Monday Jun 1, 2015 #

6 PM

Road Bike 1:08:00 [2] 18.3 mi (16.1 mph)
slept:7.5

Spin in the trainer since Spring came back.

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