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Training Log Archive: JayXC

In the 31 days ending May 31, 2019:

activity # timemileskm+ftload
  Road Bike17 36:36:02 661.1(18.1/h) 1063.94(29.1/h) 33406493.4
  Run7 6:41:55 49.08(8:11) 78.99(5:05) 318598.8
  Raft paddle1 3:51:39 17.78(13:02) 28.61(8:06) 1969.5
  Strength4 3:20:5520.3
  Mtn Bike1 1:49:27 23.15(12.7/h) 37.26(20.4/h) 88919.2
  Kayak1 1:36:46 8.6(5.3/h) 13.84(8.6/h)29.0
  Orienteering1 1:08:03 5.65(12:03) 9.09(7:29) 72122.0
  Total31 55:04:47 765.37 1231.74 38220752.2
  [1-5]31 55:04:18
averages - sleep:7.7

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Thursday May 30, 2019 #

6 AM

Run 1:00:37 intensity: (1 @0) + (16:17 @1) + (32:58 @2) + (3:26 @3) + (2:09 @4) + (5:46 @5) 7.1 mi (8:32 / mi) +301ft 8:13 / mi
ahr:136 max:194 slept:7.0 shoes: Hoka Bondi 6

GTA run
6 PM

Road Bike 2:00:50 intensity: (18:23 @1) + (1:02:42 @2) + (39:20 @3) + (25 @4) 39.33 mi (19.5 mph) +2047ft
ahr:138 max:165

2x20 min sweet spot, 8 min rest between

229W NP

Wednesday May 29, 2019 #

6 AM

Strength 58:52 intensity: (18 @0) + (57:52 @1) + (42 @2)
ahr:84 max:134 slept:7.0

T1- overhead press
T2- bench
T3- seated row, lat pulldown
Core

Tuesday May 28, 2019 #

12 PM

Run 47:45 intensity: (5:42 @1) + (38:26 @2) + (3:37 @3) 6.01 mi (7:57 / mi) +387ft 7:29 / mi
ahr:134 max:154 slept:8.0 shoes: Hoka Bondi 6

6 PM

Road Bike 1:40:45 intensity: (7:24 @1) + (1:33:18 @2) + (3 @3) 30.95 mi (18.4 mph) +1217ft
ahr:132 max:145

Endurance ride at 75% FTP

210W NP

Monday May 27, 2019 #

Note
slept:9.5 (rest day)

Prescribed rest day. Tough to do on such a nice day. Windows are clean in the house now though. I think KDU may have a back channel to my coach.

Sunday May 26, 2019 #

8 AM

Run 46:23 intensity: (1:28 @1) + (37:00 @2) + (7:55 @3) 6.0 mi (7:44 / mi) +200ft 7:29 / mi
ahr:139 max:150

Road Bike 3:34:54 intensity: (26:55 @1) + (1:32:21 @2) + (1:24:00 @3) + (11:38 @4) 60.36 mi (16.9 mph) +3479ft
ahr:141 max:168

Endurance ride but with some hard efforts in the last hour

228W NP

Saturday May 25, 2019 #

7 AM

Road Bike 4:00:14 intensity: (40:57 @1) + (1:11:54 @2) + (1:28:22 @3) + (38:22 @4) + (39 @5) 74.46 mi (18.6 mph) +3060ft
ahr:143 max:181

Instructions- Smash Latte Ride then add bonus miles afterwards. Set a new lifetime PR for 3-4 minutes.

239W NP
C • Well... 3

Friday May 24, 2019 #

2 PM

Road Bike 2:02:42 intensity: (55:33 @1) + (30:19 @2) + (21:20 @3) + (15:30 @4) 35.43 mi (17.3 mph) +2389ft
ahr:133 max:178 slept:7.5

6x2 min, 6x1min, 6x30 sec, brutal.

256W NP
C • Those things 1

Thursday May 23, 2019 #

6 AM

Run 57:48 intensity: (22:50 @1) + (33:28 @2) + (1:30 @3) 6.52 mi (8:52 / mi) +470ft 8:18 / mi
ahr:126 max:148 slept:7.0 shoes: Hoka Bondi 6

GTA

Wednesday May 22, 2019 #

6 PM

Mtn Bike 1:49:27 intensity: (27:41 @1) + (1:21:12 @2) + (34 @3) 23.15 mi (12.7 mph) +889ft
ahr:128 max:148 slept:7.75

Tuesday May 21, 2019 #

6 AM

Strength 48:39 intensity: (5 @0) + (47:34 @1) + (1:00 @2)
ahr:96 max:134 slept:7.25

T1- bench press
T2- overhead press
T3- lat pulldown, lateral raise
Core
6 PM

Road Bike 2:02:24 intensity: (23:54 @1) + (56:10 @2) + (22:41 @3) + (19:20 @4) + (19 @5) 38.61 mi (18.9 mph) +1616ft
ahr:140 max:181

6x3 min at 328W, 3 min rest between
10 min at 195W
4x2 min at 335W, 2 min rest between

240W NP

Monday May 20, 2019 #

6 PM

Kayak 1:36:46 [3] 8.6 mi (5.3 mph)
slept:7.5

Sunday May 19, 2019 #

Event: ROC - Cumming Nature Center
 
10 AM

Road Bike 2:22:22 intensity: (3:36 @1) + (5:19 @2) + (50:13 @3) + (1:16:05 @4) + (7:09 @5) 47.2 mi (19.9 mph) +4152ft
ahr:165 max:184

Bloomfield Classic-
Wasn’t expecting big things here given I haven’t done any high end efforts in training yet. Surprisingly felt pretty good through 3 laps. On lap 4 my legs had had enough and flipped off like a light switch. The last few miles were a struggle just to get to the finish line.

Saturday May 18, 2019 #

2 PM

Road Bike 1:02:06 intensity: (15:53 @1) + (46:07 @2) + (6 @3) 18.93 mi (18.3 mph) +1040ft
ahr:127 max:145 slept:8.0

Openers

Thursday May 16, 2019 #

6 PM

Road Bike 2:06:20 intensity: (34:23 @1) + (1:05:54 @2) + (26:03 @3) 38.23 mi (18.2 mph) +2135ft
ahr:132 max:156

3x10 min sweet spot, 8 min rest between
220W NP

Wednesday May 15, 2019 #

6 AM

Strength 50:11 [1]
ahr:89 max:121

T2- overhead press and bench
T3- lat pull down, seated row, high pull
Core
6 PM

Road Bike 1:40:14 intensity: (3 @0) + (58:48 @1) + (41:23 @2) 34.51 mi (20.7 mph) +1100ft
ahr:121 max:132

This rain is getting a little out of hand.

Tuesday May 14, 2019 #

12 PM

Run 43:56 intensity: (1:28 @1) + (21:15 @2) + (12:54 @3) + (3:23 @4) + (4:56 @5) 5.85 mi (7:31 / mi) +118ft 7:22 / mi
ahr:149 max:191 slept:7.0 shoes: Hoka Bondi 6

6x100m strides
7 PM

Road Bike 1:31:04 intensity: (2 @0) + (43:11 @1) + (28:10 @2) + (19:31 @3) + (10 @4) 31.67 mi (20.9 mph) +923ft
ahr:128 max:165

2x10 min at 98-105% FTP

Sunday May 12, 2019 #

11 AM

Raft paddle 3:51:39 [3] 17.78 mi (13:02 / mi) +19ft 13:01 / mi
slept:6.75

We’ve talked about running this creek for years. With all of the rain recently the creek came up and I mentioned to EG at the Crit last night that it would be a fun option with the Forager. The drops before Martin Road are legit! Perfect activity on a rainy 42F day.

Saturday May 11, 2019 #

6 AM

Run 1:37:15 intensity: (4:37 @1) + (46:27 @2) + (37:25 @3) + (8:35 @4) + (11 @5) 11.54 mi (8:26 / mi) +1271ft 7:38 / mi
ahr:145 max:180 slept:7.5 shoes: Hoka Bondi 6

ODR- Lilac Run
2 PM

Road Bike 3:24:21 intensity: (1:12:02 @1) + (2:08:49 @2) + (3:30 @3) 60.99 mi (17.9 mph) +2655ft
ahr:127 max:154

Thursday May 9, 2019 #

6 AM

Strength 43:13 intensity: (42:31 @1) + (42 @2)
ahr:93 max:128 slept:7.25

T2- overhead press and bench
T3- lat pull down and high pull
Core
6 PM

Road Bike 2:00:59 intensity: (18:49 @1) + (1:05:06 @2) + (34:51 @3) + (2:13 @4) 36.59 mi (18.1 mph) +1976ft
ahr:137 max:170

3x (3 min sweet spot, 1 min vo2max repeated 3x) with 10 min rest between
230W NP

Wednesday May 8, 2019 #

6 PM

Road Bike 2:00:32 intensity: (6:36 @1) + (1:53:56 @2) 35.99 mi (17.9 mph) +1506ft
ahr:130 max:143

75% FTP

Tuesday May 7, 2019 #

12 PM

Run 48:11 intensity: (5:40 @1) + (33:02 @2) + (3:21 @3) + (3:20 @4) + (2:48 @5) 6.06 mi (7:57 / mi) +438ft 7:26 / mi
ahr:139 max:184 slept:8.0 shoes: Hoka Bondi 6

6 PM

Road Bike 1:06:17 intensity: (18:07 @1) + (47:54 @2) + (16 @3) 18.98 mi (17.2 mph) +1031ft
ahr:127 max:146

Monday May 6, 2019 #

Note
slept:7.75 (rest day)

Sunday May 5, 2019 #

11 AM

Road Bike 3:14:55 intensity: (2:04:27 @1) + (36:35 @2) + (33:53 @3) 46.76 mi (14.4 mph) +2519ft
ahr:113 max:162

Saturday May 4, 2019 #

Event: ROC - Mendon Ponds Park
 

Note

Report from Oregon complete.
C • Great report! 3
10 AM

Orienteering 1:08:03 intensity: (1:08 @1) + (13:09 @2) + (43:24 @3) + (10:22 @4) 5.65 mi (12:03 / mi) +721ft 10:45 / mi
ahr:152 max:175 slept:9.5 shoes: Salomon Speedcross 4

Not fully recovered from the race last week. Twisted left ankle just before 2. Right quad started cramping on the way to 5. Unfortunately not able to take advantage of the long run legs.

Long Advanced (Red) - Splits

Thursday May 2, 2019 #

7 PM

Road Bike 45:03 intensity: (29:18 @1) + (15:40 @2) + (5 @3) 12.11 mi (16.1 mph) +561ft
ahr:116 max:145

Wednesday May 1, 2019 #

Note
slept:7.5 (rest day)

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