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Training Log Archive: JayXC

In the 7 days ending Sep 15, 2019:

activity # timemileskm+ftload
  Cyclocross Bike3 5:35:31 77.02(13.8/h) 123.95(22.2/h) 143181.8
  Road Bike2 3:44:12 66.04(17.7/h) 106.29(28.4/h) 301635.5
  Strength2 1:47:3311.0
  Run2 1:43:01 12.78(8:04) 20.57(5:01) 56919.3
  Total9 12:50:17 155.84 250.81 5016147.6
  [1-5]9 12:49:59
averages - sleep:7.7

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Sunday Sep 15, 2019 #

11 AM

Cyclocross Bike 28:14 intensity: (10:56 @1) + (11:27 @2) + (5:51 @3) 3.92 mi (8.3 mph) +174ft
ahr:126 max:157

Warm up

Cyclocross Bike (Boone disc ) 46:21 intensity: (32 @1) + (6 @2) + (13 @3) + (34:52 @4) + (10:38 @5) 9.89 mi (12.8 mph) +584ft
ahr:176 max:183 slept:8.5

NY State Champs, M45-54
Front row start and 4th into the first turn. Made a pass into 3rd on first lap and then into 2nd place in the on lap two (unfortunate flat). Got passed on lap 3 so back into 3rd and chased for the next 2 laps but couldn’t catch him finishing 3rd. Fun course with fast blind turns.

271W NP, maybe my best output in a CX race.

Cyclocross Bike 15:30 intensity: (8:41 @1) + (6:49 @2) 2.03 mi (7.9 mph) +129ft
ahr:118 max:131

Cool down

Saturday Sep 14, 2019 #

Event: ROC - Genesee County Park
 
11 AM

Road Bike 2:00:53 intensity: (1:02:12 @1) + (57:14 @2) + (1:27 @3) 35.01 mi (17.4 mph) +1778ft
ahr:123 max:151

Friday Sep 13, 2019 #

6 AM

Strength 50:20 intensity: (18 @0) + (49:06 @1) + (56 @2)
ahr:88 max:137 slept:7.0

T1- Bench press
T2- overhead press
T3- lat pull down, seated row, lateral raise
Core

Thursday Sep 12, 2019 #

6 AM

Run 57:27 intensity: (19:32 @1) + (36:01 @2) + (1:54 @3) 6.77 mi (8:29 / mi) +386ft 8:03 / mi
ahr:126 max:149 slept:7.5 shoes: Hoka Bondi 6

GTA run
5 PM

Road Bike 1:43:19 intensity: (32:40 @1) + (1:10:39 @2) 31.04 mi (18.0 mph) +1238ft
ahr:125 max:141

Wednesday Sep 11, 2019 #

6 PM

Cyclocross Bike (Boone canti ) 33:48 intensity: (28:57 @1) + (4:51 @2) 7.56 mi (13.4 mph) +102ft
ahr:106 max:133 slept:8.0

Realized just before the repeats that I had not started the GPS with the programmed workout so had to restart.

Cyclocross Bike (Boone canti ) 1:12:44 intensity: (19:45 @1) + (31:19 @2) + (12:29 @3) + (9:11 @4) 17.4 mi (14.4 mph) +52ft
ahr:137 max:175

30-30-30

Tuesday Sep 10, 2019 #

5 AM

Strength 57:13 intensity: (55:18 @1) + (1:55 @2)
ahr:93 max:133 slept:7.25

3x25 weighted lunges
3x6 pull-ups
3x10 jump squats
3x10 lat pull down
3x15 kettlebell swing
3x10 box jumps
3x10 med ball throw
Core
6 PM

Cyclocross Bike (Boone canti ) 2:18:54 intensity: (1:11:22 @1) + (1:00:16 @2) + (5:32 @3) + (1:44 @4) 36.22 mi (15.6 mph) +390ft
ahr:123 max:170

6x35 sec sprints

Monday Sep 9, 2019 #

6 PM

Run 45:34 intensity: (1:10 @1) + (38:25 @2) + (5:59 @3) 6.01 mi (7:35 / mi) +183ft 7:22 / mi
ahr:138 max:150 slept:8.0 shoes: Hoka Bondi 6

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