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Training Log Archive: JayXC

In the 7 days ending Dec 3, 2017:

	activity	#	time	miles		km		+ft		load
	Trek	2	6:12:00	21.3	(17:28)	34.28	(10:51)		50c	111.6
	Mtn Bike	2	3:37:00	27.0	(7.5/h)	43.45	(12.0/h)	4270	21c	65.1
	Swimming	2	2:35:00	3.26	(47:31)	5.25	(29:31)			93.0
	Road Bike	2	2:08:47	47.5	(22.1/h)	76.44	(35.6/h)	457		33.2
	canoe paddle	1	1:52:00	7.9	(4.2/h)	12.71	(6.8/h)		5c	33.6
	Run	2	1:28:44	11.83	(7:30)	19.04	(4:40)	480		30.0
	Orienteering	1	1:08:49	6.07	(11:20)	9.77	(7:03)	931	11c	16.5
	Strength	1	25:00							7.5
	Total	13	19:27:20	124.86		200.95		6138	87c	390.5
averages - sleep:6.8

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Sunday Dec 3, 2017 #

Event: DVOA Fair Hill (1:15,000)

10 AM

Orienteering 1:08:49 6.07 mi (11:20 / mi) +931ft 9:54 / mi
ahr:142 max:159 11c slept:7.5 shoes: Salomon Speedcross 4

Stopped at the DVOA meet on our way home.
A little slow to get going but felt pretty good after 2.

Red - Splits

Saturday Dec 2, 2017 #

Event: Two Rivers Adventure Race

8 AM

Mtn Bike 1:47:00 [3] 14.9 mi (8.4 mph) +4270ft
10c slept:4.0

2 Rivers AR with Diana Driscoll and DML.

Lemans-style run to the bikes. Did I miss the instructions to stay on the road?
Fun loop on the flowy trails in White Clay State Park picking up 8 points plus mandatory's.

C • You should have been 4

10 AM

canoe paddle 1:52:00 [3] 7.9 mi (4.2 mph)
5c

Paddle on the Christina River towards Wilmington. Paddled right past a submerged CPA which put us about 15 minutes back of the leaders.

The sun was out early so not too cold. We ended up catching TanZ, Hype, Rootstock and NYARA-No Vanessa along the way and took out with GOALS. We were soaked and freezing by the end.

12 PM

Trek 1:46:00 [3] 7.2 mi (14:43 / mi)
20c shoes: Salomon Pro Wings 2- grey/gree

Urban-O through Wilmington visiting historic sites and artwork. We were told at the previous TA that the north end of the cemetery was closed which changed out route a little then just before getting to the south end we were told that the south end was closed as well.
We arrived at the TA with the rest of the lead teams still there.

1 PM

Mtn Bike 1:50:00 [3] 12.1 mi (6.6 mph)
11c

Heading north on urban trails to Brandywine State Park. We entered the optional points section right with Goals,Rootstock and TanZ. We were not as efficient with our route in here as we could have been I think and lost time to goals and Rootstock along the way.

3 PM

Trek 4:26:00 [3] 14.1 mi (18:52 / mi)
30c shoes: Brooks Cascadia 12

Farmgaine on Dupont Property which was awesome.

We transitioned with TanZ and ended up sticking with them for the entire route. We ran as much as possible and kept the wasted time to a minimum but still were concerned that we would have to drop some points at the end. It wasn't until we had two points left that I felt we were actually going to clear it.

Great course put together by Abby and Brent!

Friday Dec 1, 2017 #

Note
slept:7.5 (rest day)

Thursday Nov 30, 2017 #

11 AM

Run 43:10 5.82 mi (7:25 / mi) +102ft 7:18 / mi
ahr:153 max:193 shoes: Hoka Bondi 4 (#2)

6 PM

Road Bike 1:07:00 [3] 24.0 mi (21.5 mph)

200W ave. For some reason Garmin Connect didn’t get the details from Zwift.

Wednesday Nov 29, 2017 #

5 AM

Swimming 1:20:00 [4] 2.9 km (27:35 / km)
slept:7.0

200 fr then 4x25 br wu
2x [4x50 kick w/fins on :55, 4x25 br with dolphin kick on :30]
8x50 br/fr on 1:10
600 fr pull
2x [75 br drill on 2:00, 2x25 br sprint on 1:45, 75 fr easy on 1:30]
8x50 br/half under water then fr on 1:10
200 fr cd

Tuesday Nov 28, 2017 #

12 PM

Run 45:34 6.01 mi (7:35 / mi) +378ft 7:09 / mi
ahr:147 max:178 slept:7.5 shoes: Hoka Bondi 4 (#2)

6 PM

Road Bike 1:01:47 23.5 mi (22.8 mph) +457ft
ahr:136 max:162

230W NP

Monday Nov 27, 2017 #

6 AM

Swimming 1:15:00 [4] 2.35 km (31:55 / km)
slept:7.0

4x25 kick
6x150 broken as 100 fr, 50 fr sprint with 8 beat kick on 3:00
50 fr ez
16x25 kick, no fins on :45
6x50 fly, ba, br x2 on 2:00
50 fr ez
6x75 broken as 50 fr ez, 25 sprint- odds fly, evens ba on 2:00
6x25 kick under water with fins (no breathing) on :45
100 fr cd

7 PM

Strength 25:00 [3]

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