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Training Log Archive: JayXC

In the 7 days ending Jan 16, 2017:

activity # timemileskm+ftload
  Cyclocross Bike4 5:11:05 84.6(16.3/h) 136.15(26.3/h) 166150.5
  Swimming3 3:13:00 4.6(41:58) 7.4(26:05)115.8
  Run3 3:00:44 24.43(7:24) 39.31(4:36) 150558.0
  Strength2 1:10:0021.0
  Orienteering1 1:03:26 5.88(10:47) 9.46(6:42) 63519.0
  Total13 13:38:15 119.51 192.33 3801264.3
averages - sleep:7.5

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TuWeThFrSaSuMo

Monday Jan 16, 2017 #

7 AM

Swimming (Pittsford Y) 48:00 [4] 2.25 km (21:20 / km)
slept:8.0

500 fr wu
6x100 kick w/fins on 1:45
6x75 as 25 stroke, 50 fr, stroke in IM order on 1:30
3x200 for pull on 3:00
100 fr cd
8 AM

Strength 35:00 [3]

3 PM

Cyclocross Bike 1:30:39 intensity: (31:20 @1) + (45:33 @2) + (13:46 @3) 25.02 mi (16.6 mph) +1546ft
ahr:129 max:160

Sunday Jan 15, 2017 #

Event: ROC - Mendon Ponds Park Winterfest Ski-O
 
12 PM

Orienteering 1:03:26 [3] 5.88 mi (10:47 / mi) +635ft 9:47 / mi
slept:8.0 shoes: Salomon Speedcross- black

ROC Mendon Ski-O
Only issue was a few seconds searching for 9 which was leaning against the rock with no flag. Thanks to Doug for finding it just before I got there.

Advanced - Splits

Saturday Jan 14, 2017 #

6 AM

Run 1:34:37 intensity: (20 @1) + (29:34 @2) + (50:50 @3) + (6:26 @4) + (7:27 @5) 12.89 mi (7:20 / mi) +1103ft 6:47 / mi
ahr:152 max:188 slept:7.5 shoes: Hoka One One Bondi 4

ODR- Cobblestone Creek

Misfire on watch start.
4 PM

Cyclocross Bike 1:15:03 intensity: (53:10 @1) + (21:53 @2) 20.01 mi (16.0 mph) +8ft
ahr:119 max:135

Friday Jan 13, 2017 #

Note

See you in WY this August.
C • ARWC 7
6 AM

Swimming 1:15:00 [4] 3.0 km (25:00 / km)
slept:6.75

50 fr wu
500 fr pull no breathing outside of the flags
100 fr ez
8x25 dolphin kick w/fins, 6 kicks off each wall, on :40
100 fr ez
8x25 odds fly, evens fr sprinting off each wall then ez for remainder on :40
4x225 fr 3-3 breathing on 4:00
4x50 ba sprint on 1:20
100 fr ez
8x75 fr on 1:30, last 4 pulling
100 fr cd

Thursday Jan 12, 2017 #

11 AM

Run 41:28 [3] 5.82 mi (7:08 / mi) +104ft 7:00 / mi
slept:8.0 shoes: Hoka One One Bondi 4

6 PM

Cyclocross Bike 1:02:10 intensity: (26:42 @1) + (24:36 @2) + (10:52 @3) 17.07 mi (16.5 mph)
ahr:131 max:159

Wednesday Jan 11, 2017 #

5 AM

Swimming 1:10:00 [4] 2.15 km (32:33 / km)
slept:7.0

10x25 fr w/ 4, 3, 2, 1, 0 per length breathing pattern on :45
100 fr ez
3x thru the following:
150 fr pull on 2:20
4x50 ba/br with a sprint into the turn on 1:30
50 fr ez in 1:00
4x25 sprint on :60 with one breath, odds fly, evens fr

100 fr ez
3x100 sprint with fins and paddles on 3:00, evens fr, odds ba. (1:06, 1:12, 1:02)
100 fr cd

12 PM

Strength 35:00 [3]

Tuesday Jan 10, 2017 #

12 PM

Run 44:39 [3] 5.72 mi (7:48 / mi) +298ft 7:26 / mi
slept:7.5 shoes: Hoka One One Bondi 4

29F and freezing rain. Bring back 11F.
6 PM

Cyclocross Bike 1:23:13 intensity: (33:17 @1) + (47:21 @2) + (2:35 @3) 22.5 mi (16.2 mph) +107ft
ahr:122 max:154

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