Training Log Archive: JayXCIn the 7 days ending Apr 24, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Apr 24, 2016 #
12 PM
Orienteering 58:23 [3] 8.35 km (6:59 / km) +758ft 6:08 / km
slept:8.5
Red
Someone needs to explain to me how the orienteering ranking works. Most results for Red around the country over 6-6.5 km in distance show a ranking of 65-68 for 9:00 min/km. I earned a 50 for 8:55 min/km today.
Someone needs to explain to me how the orienteering ranking works. Most results for Red around the country over 6-6.5 km in distance show a ranking of 65-68 for 9:00 min/km. I earned a 50 for 8:55 min/km today.
Orienteering 32:00 [3] 5.57 km (5:45 / km) +497ft 5:04 / km
shoes: Salomon Speedcross
Green
Nearly identical course as Red. Somehow I was slower on 2-3 despite having run the exact leg on earlier.
Nearly identical course as Red. Somehow I was slower on 2-3 despite having run the exact leg on earlier.
Saturday Apr 23, 2016 #
6 AM
Run 1:38:24 10.63 mi (9:15 / mi) +1251ft 8:20 / mi
ahr:153 max:195 slept:7.5
ODR- Seneca Trail
12 PM
Cyclocross Bike 4:36:35 [3] 54.26 mi (11.8 mph) +2363ft
Trail sampler with EG.
Friday Apr 22, 2016 #
6 AM
Swimming 1:15:00 [4] 2.15 km (34:53 / km)
slept:7.0
200 fr wu
4x50 br kick on 1:20, 100 fr ez, 2x50 br kick on 1:20, 100 fr ez
3x200 as 75 kick, 75 pull, 50 swim on 4:00. Odds stroke, evens fr
4x25 sprint in IM order on 1:00
4x100 odds IM, evens fr on 2:10
3x [3x50 fr pull on :50, 4x25 stroke on :40, stroke in IM order]
4x50 br kick on 1:20, 100 fr ez, 2x50 br kick on 1:20, 100 fr ez
3x200 as 75 kick, 75 pull, 50 swim on 4:00. Odds stroke, evens fr
4x25 sprint in IM order on 1:00
4x100 odds IM, evens fr on 2:10
3x [3x50 fr pull on :50, 4x25 stroke on :40, stroke in IM order]
Thursday Apr 21, 2016 #
12 PM
Run 45:59 [3] 6.02 mi (7:38 / mi) +335ft 7:15 / mi
slept:8.0 shoes: Hoka Stinson ATR
Wednesday Apr 20, 2016 #
6 AM
Swimming 1:05:00 [3] 2.3 km (28:16 / km)
slept:6.5
300 fr wu
4x150 as 2x [25 dolphin kick, 50 fr] on 3:15
8x50 1-4 fly/ba on 1:20, 5-8 fr on 1:00, 4 kicks off each wall.
300 fr ez (was actually kick with fins but I forgot to put my bag back in the truck from the weekend).
8x50 2x [1-3 fr ez on 1:00, 4 fr sprint on 2:00]
4x75 fr on 1:15, 2x50 dr build on 1:00
4x150 as 2x [25 dolphin kick, 50 fr] on 3:15
8x50 1-4 fly/ba on 1:20, 5-8 fr on 1:00, 4 kicks off each wall.
300 fr ez (was actually kick with fins but I forgot to put my bag back in the truck from the weekend).
8x50 2x [1-3 fr ez on 1:00, 4 fr sprint on 2:00]
4x75 fr on 1:15, 2x50 dr build on 1:00
Tuesday Apr 19, 2016 #
12 PM
Strength (Maplewood Y) 35:00 [3]
slept:7.0
Monday Apr 18, 2016 #
Note
(rest day)