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Training Log Archive: JayXC

In the 7 days ending Sep 22, 2019:

activity # timemileskm+ftload
  Road Bike3 4:48:11 81.89(17.1/h) 131.79(27.4/h) 426847.1
  Strength3 2:10:38 1817.8
  Run2 1:46:52 13.81(7:44) 22.23(4:49) 49923.3
  Cyclocross Bike1 1:03:36 11.92(11.2/h) 19.18(18.1/h) 92943.6
  Total9 9:49:17 107.62 173.2 5714131.8
  [1-5]9 9:49:11
averages - sleep:7.5

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MoTuWeThFrSaSu

Sunday Sep 22, 2019 #

1 PM

Cyclocross Bike (Boone disc) 1:03:36 intensity: (8 @1) + (8 @2) + (39 @3) + (46:15 @4) + (16:26 @5) 11.92 mi (11.2 mph) +929ft
ahr:177 max:185 slept:8.5

Webster CX, Open
C • Open category 2

Saturday Sep 21, 2019 #

Event: ROC - Powder Mills Park
 
7 AM

Road Bike 2:03:04 intensity: (1:15:55 @1) + (42:09 @2) + (5:00 @3) 34.77 mi (17.0 mph) +1790ft
ahr:119 max:155

Friday Sep 20, 2019 #

2 PM

Strength 51:27 intensity: (6 @0) + (43:47 @1) + (7:34 @2) +18ft
ahr:99 max:138 slept:8.5

T1- overhead press
T2- bench press
T3- lateral raises and tricep pulldown
Core

Thursday Sep 19, 2019 #

5 AM

Run 56:53 intensity: (2:06 @1) + (50:36 @2) + (4:11 @3) 7.31 mi (7:47 / mi) +239ft 7:33 / mi
ahr:136 max:156 slept:7.0 shoes: Hoka Bondi 6

6 PM

Road Bike 1:05:34 intensity: (34:59 @1) + (30:27 @2) + (8 @3) 18.28 mi (16.7 mph) +1007ft
ahr:121 max:145

Wednesday Sep 18, 2019 #

7 PM

Strength 31:00 [2]
slept:7.0

Push-ups
Lat pull down
Pull-ups
Lateral raises
Kettlebell swings
Mtn climbers
Core

Tuesday Sep 17, 2019 #

6 AM

Strength 48:11 intensity: (40:48 @1) + (6:18 @2) + (1:05 @3)
ahr:104 max:150 slept:6.0

3x15 suitcase deadlift (single leg)
3x15 overhead press fast
3x20 box jumps
3x8 pull ups
3x15 bent over row
3x10 deadlift jumps
5 PM

Road Bike 1:39:33 intensity: (32:19 @1) + (53:16 @2) + (7:42 @3) + (6:16 @4) 28.85 mi (17.4 mph) +1471ft
ahr:130 max:175

FRC- 6x90 sec at >400W

217W NP

Monday Sep 16, 2019 #

6 PM

Run 49:59 intensity: (2:27 @1) + (29:17 @2) + (17:49 @3) + (26 @4) 6.5 mi (7:41 / mi) +260ft 7:25 / mi
ahr:141 max:171 slept:8.0 shoes: Hoka Bondi 6

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