Training Log Archive: JayXCIn the 7 days ending Oct 31, 2011:
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Monday Oct 31, 2011 #
6 AM
Swimming 1:15:00 [4] 2.6 km (28:51 / km)
slept:7.0
300 fr, 200 k w/fins wu
500 fr pull
4x50 fr sprint on 1:45, 2x25 scull, 2x25 fr ez
200 k w/fins
4x50 choice (IMO) on 2:00, 2x25 scull, 2x25 fr ez
200 fr NPS
10x25 fr w/ 4, 3, 2, 1, 0 breaths x 2
10x25 odds kick, evens fly sprint
100 fr cd
500 fr pull
4x50 fr sprint on 1:45, 2x25 scull, 2x25 fr ez
200 k w/fins
4x50 choice (IMO) on 2:00, 2x25 scull, 2x25 fr ez
200 fr NPS
10x25 fr w/ 4, 3, 2, 1, 0 breaths x 2
10x25 odds kick, evens fly sprint
100 fr cd
12 PM
Strength 35:00 [3]
6 PM
Mtn Bike 1:59:00 [2] 19.0 mi (9.6 mph)
Urban Assault with EG, Richie and Ang.
Sunday Oct 30, 2011 #
10 AM
Cyclocross Bike 45:25 [5] 8.9 mi (11.8 mph) +3ft
slept:9.5
Park Ave Bike Halloween Cross
Masters 40+
Fair start in around 10th and moved up to 3rd by the end of the first lap, 2nd on the 2nd lap and took the lead on the 3rd lap. Held it to the finish for the win. Crashed all by myself turning into the sandbox due to some wet grass on lap 5. Happened so fast I didn't even have a chance to take my hand off the handlebars. Whoops, BANG!
Had planned to head over to the o-meet afterwards but ran out of time waiting for the payout.
Masters 40+
Fair start in around 10th and moved up to 3rd by the end of the first lap, 2nd on the 2nd lap and took the lead on the 3rd lap. Held it to the finish for the win. Crashed all by myself turning into the sandbox due to some wet grass on lap 5. Happened so fast I didn't even have a chance to take my hand off the handlebars. Whoops, BANG!
Had planned to head over to the o-meet afterwards but ran out of time waiting for the payout.
Cyclocross Bike 12:00 [1] 0.75 mi (3.8 mph)
1 easy lap prior to the start.
Saturday Oct 29, 2011 #
6 AM
Run 56:23 7.78 mi (7:15 / mi) +78ft 7:11 / mi
ahr:134 max:196 slept:7.25 shoes: Asics 2160 II
ODR- Halloween Picture Day route
4 PM
Rollerski 1:23:37 [2] 13.91 mi (6:01 / mi) +561ft 5:47 / mi
Trip around the neighborhood after watching the County XC meet.
Friday Oct 28, 2011 #
6 PM
Run 35:26 [2] 4.7 mi (7:32 / mi)
shoes: Asics 2160 II
Harloff Rd Loop
Thursday Oct 27, 2011 #
Note
slept:7.75 (rest day)
10am flu shot seems to be kicking my butt.
Wednesday Oct 26, 2011 #
6 AM
Swimming 1:10:00 [3] 2.75 km (25:27 / km)
slept:7.5
3x 200 fr, 50 ba wu
4x25 fr w/tennis balls under chin
8x50 fr on :50
4x25 br w/tennis balls under chin
4x125 as 100 fr, 25 fly in 2:10
8x50 k w/fins dolphin on :50
4x25 fr w/tennis balls between ankles
8x50 1-4 as fly/ba, 5-8 as ba/br on :60
4x25 fr w/tennis balls under chin
8x50 fr on :50
4x25 br w/tennis balls under chin
4x125 as 100 fr, 25 fly in 2:10
8x50 k w/fins dolphin on :50
4x25 fr w/tennis balls between ankles
8x50 1-4 as fly/ba, 5-8 as ba/br on :60
Tuesday Oct 25, 2011 #
Note
slept:7.5
Snow showers Thursday night! Time to wax some skis.
12 PM
Run 42:06 [3] 6.0 mi (7:01 / mi)
shoes: Asics 2160 II
Telephone Rd Loop
I thought I was taking it easy actually. Guess I could have raced harder this past weekend.
I thought I was taking it easy actually. Guess I could have raced harder this past weekend.