Training Log Archive: JayXCIn the 7 days ending Jun 21, 2009:
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Sunday Jun 21, 2009 #
Kayak 1:30:00 [2] 7.0 mi (4.7 mph)
On Canandaigua Lake with VL.
Run 41:00 [3] 5.75 mi (7:08 / mi)
shoes: Asics 2140
Road Bike 2:28:00 [3] 44.5 mi (18.0 mph) +2570ft
ahr:135 max:179
Around Canandaigua Lake with VL, DR, MD, PD, DT.
Saturday Jun 20, 2009 #
TT Bike race 51:10 [5] 20.59 mi (24.1 mph) +464ft
ahr:175 max:183
Jon Dechau Memorial Time Trial
24.6 mph average. Ok, that's a little better.
24.6 mph average. Ok, that's a little better.
TT Bike 20:00 [2] 5.0 mi (15.0 mph)
Warm up and warm down.
Friday Jun 19, 2009 #
Swimming 1:15:00 [3] 2.35 km (31:55 / km)
300 wu
250 pull
250 IM drill
6x50 fly, back
2x125 k w/f
4x75 free
3x300 descending.
250 pull
250 IM drill
6x50 fly, back
2x125 k w/f
4x75 free
3x300 descending.
Wednesday Jun 17, 2009 #
Swimming 1:15:00 [3] 2.5 km (30:00 / km)
100 wu
200 pull
4x75 kick- 50 BR, 25 FL
4x250- 200, 50 sprint
6x50- 2FL, 4 FR
6x100 FR
200 pull
4x75 kick- 50 BR, 25 FL
4x250- 200, 50 sprint
6x50- 2FL, 4 FR
6x100 FR
Strength 35:00 [2]
Run race 27:39 [5] 3.5 mi (7:54 / mi) +1089ft 6:06 / mi
ahr:184 max:200 shoes: Salomon XT Wings
Dirt Cheap Trail Race #3 at Ellison Park Wetlands. Great course, very technical and hilly but exceptionally slick due to the torrential downpour we're currently enduring. Took the lead at 2.3 miles and ran hard to the finish. Highest I've seen my max HR in awhile but it appears legit on the Garmin.
C • hrm 4
Run 21:00 [2] 2.6 mi (8:05 / mi)
Warm up and warm down.
Tuesday Jun 16, 2009 #
Kayak 1:45:00 [2] 9.0 mi (5.1 mph)
Baycreek to the lake and back.
Road Bike 40:00 [2] 10.0 mi (15.0 mph)
Rode out to the crit with the intention of racing but called it off based on how I felt.
Monday Jun 15, 2009 #
Run 47:00 [3] 6.5 mi (7:14 / mi)
shoes: Asics 2140
a bit of fatigue from race yesterday or last week or 3 weeks ago...
Road Bike 2:03:00 [3] 36.0 mi (17.6 mph)
Easy ride with GG. Significant improvement in legs from the morning run.