Training Log Archive: JayXCIn the 7 days ending Nov 18, 2013:
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| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||
Monday Nov 18, 2013 #
6 AM
Swimming 1:18:00 [4] 3.45 km (22:37 / km)
slept:6.75
4x50 fr wu
6x [150 fr on 2:30, 50 fr sprint on 1:30, 50 fr ez on 1:15]
500 kick with fins
6x50 ba on 1:10
8x100 fr 1-4 on 1:45, 5-8 on 1:35
50 cd
6x [150 fr on 2:30, 50 fr sprint on 1:30, 50 fr ez on 1:15]
500 kick with fins
6x50 ba on 1:10
8x100 fr 1-4 on 1:45, 5-8 on 1:35
50 cd
7 PM
Strength 38:00 [3]
Sunday Nov 17, 2013 #
11 AM
Orienteering 2:00:48 [3] 8.29 mi (14:34 / mi) +1564ft 12:22 / mi
shoes: Merrell Mountain Masocists III
I think I've lost any ability to find anything in the woods. Actually I'm pretty good at finding controls on other courses, some of them more than once. Despite my issues it was still an enjoyable day in the woods.
Saturday Nov 16, 2013 #
10 AM
Orienteering 1:34:22 [4] 6.85 mi (13:47 / mi) +1274ft 11:43 / mi
slept:8.0 shoes: Merrell Mountain Masocists III
Red (M40+) at French Creek.
Horrible mistake at CP4 cost me 20 minutes... It appears I was pulled down the hill by the fall line or I set the bearing wrong on my compass. Completely missed the first trail I came across. For some reason re-attacking from the wrong trail didn't occur to me as a problem even though I was in a swamp. Finally figured it out but by then the damage had been done.
I was fairly happy with the rest of the course, especially the long legs 2-3 and 9-10.
Horrible mistake at CP4 cost me 20 minutes... It appears I was pulled down the hill by the fall line or I set the bearing wrong on my compass. Completely missed the first trail I came across. For some reason re-attacking from the wrong trail didn't occur to me as a problem even though I was in a swamp. Finally figured it out but by then the damage had been done.
I was fairly happy with the rest of the course, especially the long legs 2-3 and 9-10.
1 PM
Mtn Bike 1:41:48 [3] 10.26 mi (6.0 mph) +1438ft
Around French Creek with CJ.
Friday Nov 15, 2013 #
6 AM
Swimming 1:18:00 [4] 2.3 km (33:55 / km)
slept:7.0
100 fr wu
300 IM as k-s-d
500 fr breathing NPS
4x (2x25 scull, 100 fr build on 1:45, 5x50 on :45, 2x50 sprint on 1:30, even ba, odds fr)
Flip drills
300 IM as k-s-d
500 fr breathing NPS
4x (2x25 scull, 100 fr build on 1:45, 5x50 on :45, 2x50 sprint on 1:30, even ba, odds fr)
Flip drills
1 PM
Mtn Bike 3:08:17 [2] 22.86 mi (7.3 mph) +2327ft
Stopped at Rattling Creek trails (IMBA Epic) outside Lyken, Pa. on the way to the o-meet. Great network of trails, tons of rock gardens and a few bridges. Map courtesy of www.sirbikesalot.com
Bridge over Rattling Creek
This trail needs to renamed. It was not nearly tough enough.
Bridge over Rattling Creek
This trail needs to renamed. It was not nearly tough enough.
Thursday Nov 14, 2013 #
Note
slept:7.5 (rest day)
Wednesday Nov 13, 2013 #
6 AM
Swimming 1:15:00 [4] 2.9 km (25:52 / km)
slept:6.5
In lane 3
6x75 50 drill, 25 swim in IM order
400 kick in IM order x 100
4x [200 fr on 2:45, 100 IM ez on 1:45, 100 IM hard on 1:45, 4x25 stroke in IM order on :40]
50 ez
breath control drills
6x75 50 drill, 25 swim in IM order
400 kick in IM order x 100
4x [200 fr on 2:45, 100 IM ez on 1:45, 100 IM hard on 1:45, 4x25 stroke in IM order on :40]
50 ez
breath control drills
C • IM 3
Tuesday Nov 12, 2013 #
7 PM
Road Bike 1:00:00 [2] 15.6 mi (15.6 mph)
ahr:125 max:135 slept:7.25
Spin on the trainer.
146 w ave
146 w ave