Training Log Archive: JayXCIn the 7 days ending Sep 30, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Sep 30, 2012 #
9 AM
Mtn Bike 3:32:36 [3] 48.82 mi (13.8 mph) +1561ft
slept:8.5
Ride to Letchworth State Park via the LVT and the Greenway with Richie, SW and EG.
12 PM
Orienteering race 1:18:49 [3] 5.32 mi (14:49 / mi) +1140ft 12:19 / mi
Red course at Letchworth
90 degree mistake heading to 3 but quickly realized it. Foolish route choice leaving 4, hit the tip of the southern pond and had to back track at 5, Spent a little too long finding attackpoint for 8. All others seemed to go well.
Fun course.
90 degree mistake heading to 3 but quickly realized it. Foolish route choice leaving 4, hit the tip of the southern pond and had to back track at 5, Spent a little too long finding attackpoint for 8. All others seemed to go well.
Fun course.
Saturday Sep 29, 2012 #
8 AM
Run 1:31:31 [3] 10.72 mi (8:32 / mi) +810ft 7:58 / mi
slept:8.25 shoes: Montrail Mountain Masochists I
Lap around Mendon Ponds with 13 lb pack. Added in a loop up Cardiac and Corinary.
4 PM
Road Bike 1:56:00 [3] 37.0 mi (19.1 mph)
Bloomfield to Richmond to Grey Rd-Gas On.
Friday Sep 28, 2012 #
6 AM
Swimming 1:15:00 [4] 3.0 km (25:00 / km)
slept:7.0
8x50 dolphin kick, br pull
4x50 scull
5x100 kick w/fins
8x50- 4 dolphin kicks, 2 fly pulls, repeat. 1,2,5,6 fly, 3,4,7,8 br.
2x250 as 25 fly, 200 fr, 25 fly.
2x250 as 25 br, 200 fr, 25 br.
4x125 as 100 fr, 25 br sprint.
4x50 scull
5x100 kick w/fins
8x50- 4 dolphin kicks, 2 fly pulls, repeat. 1,2,5,6 fly, 3,4,7,8 br.
2x250 as 25 fly, 200 fr, 25 fly.
2x250 as 25 br, 200 fr, 25 br.
4x125 as 100 fr, 25 br sprint.
Thursday Sep 27, 2012 #
12 PM
Run 45:00 [3] 6.0 mi (7:30 / mi)
slept:7.5
River Loop
6 PM
Kayak 1:28:00 [3] 8.6 mi (5.9 mph)
Out and back on the canal with Richie.
Wednesday Sep 26, 2012 #
6 AM
Swimming 1:00:00 [3] 1.7 km (35:18 / km)
slept:7.0
8x50 scull/swim
4x50 br kick, arms behind back.
6x100 fr pull, 4 dolphin kicks off each wall.
4x75- 25 double br pull, double br kick, 50 br
4x50 dolphin kick, no fins.
4x50 br kick, arms behind back.
6x100 fr pull, 4 dolphin kicks off each wall.
4x75- 25 double br pull, double br kick, 50 br
4x50 dolphin kick, no fins.
6 PM
Cyclocross Bike 1:40:00 [3] 19.5 mi (11.7 mph)
Pittsford/Arrowhead trails with Richie.
Tuesday Sep 25, 2012 #
6 PM
Mtn Bike 2:02:00 [2] 31.0 km (15.2 kph)
slept:7.5
Normal Dryer Rd loop backwards.
Monday Sep 24, 2012 #
6 AM
Swimming 1:15:00 [3] 2.9 km (25:52 / km)
slept:6.5
10x50 fr wu
4x50 fr 1 arm drill
3x100 fr with 2 strokes fly of each wall
4x50 fly 1 arm drill
3x 100 fr with 2 strokes fly of each wall
4x50 fly 1 arm drill
3x100 fr with 3 strokes fly off each wall
4x50 fly 1 arm drill
3x100 fr pull
400 dolphin kick with fins
4x50 fr 1 arm drill
3x100 fr with 2 strokes fly of each wall
4x50 fly 1 arm drill
3x 100 fr with 2 strokes fly of each wall
4x50 fly 1 arm drill
3x100 fr with 3 strokes fly off each wall
4x50 fly 1 arm drill
3x100 fr pull
400 dolphin kick with fins