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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JayXC

In the 7 days ending Mar 30, 2014:

activity # timemileskm+ftload
  Trek1 5:43:05 16.91(20:17) 27.21(12:36) 275468.6
  Road Bike3 4:00:00 65.3(16.3/h) 105.09(26.3/h)48.0
  Swimming3 3:45:00 5.47(41:09) 8.8(25:34)90.0
  Mtn Bike1 3:04:32 29.31(9.5/h) 47.17(15.3/h) 332842.9
  Cyclocross Bike1 1:44:17 28.98(16.7/h) 46.64(26.8/h) 169618.6
  Run2 1:21:44 11.87(6:53) 19.1(4:17)24.5
  Strength1 22:006.6
  Total12 20:00:38 157.84 254.02 7778299.2
  [1-5]12 20:00:32
averages - sleep:7.3

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MoTuWeThFrSaSu

Sunday Mar 30, 2014 #

11 AM

Road Bike 2:00:00 [2] 32.5 mi (16.3 mph)
slept:9.0

Spin on the trainer

Saturday Mar 29, 2014 #

7 AM

Trek 5:43:05 [2] 16.91 mi (20:17 / mi) +2754ft 17:35 / mi
slept:7.0

FLT hike with Ang and Richie. Lots of crusty snow at the higher altitudes.
C • Great training day! 1
2 PM

Mtn Bike 3:04:32 intensity: (2:04:32 @2) + (1:00:00 @3) 29.31 mi (9.5 mph) +3328ft

Hills around Naples, the wet 32F version. Out and back on Coates due to a seasonal ice rink. Rain wasn't bad with Goretex.

Friday Mar 28, 2014 #

6 AM

Swimming 1:15:00 [4] 2.5 km (30:00 / km)
slept:6.75

100 fr wu
10x50 ba/fr on :50
2x [200 fr on 3:00, 4x25 kick, no fins on :35]
100 fr ez
4x [100 kick on 1:45, 2x50 kick sprint on :45, all with fins]
4x50 fr on :50
100 kick sprint with fins
100 fr cd
12 PM

Run 42:39 [3] 6.17 mi (6:55 / mi)
shoes: Hoka Mafate 2

Telephone Rd Loop

Thursday Mar 27, 2014 #

6 PM

Cyclocross Bike 1:44:17 intensity: (6 @0) + (36:50 @1) + (54:06 @2) + (12:53 @3) + (22 @4) 28.98 mi (16.7 mph) +1696ft
ahr:131 max:171 slept:7.75

Standing on the hills, easy on the flats.

Wednesday Mar 26, 2014 #

6 AM

Swimming 1:15:00 [3] 3.5 km (21:26 / km)
slept:6.75

100 fr wu
4x25 kick no fins with 12 dolphin kicks off the wall
3x [400 fr pull on 6:00, 4x50 fr on 1:15, 3x100 fr on 1:40, 4x50 fr on 1:15]
6 PM

Road Bike 1:00:00 [2] 16.4 mi (16.4 mph)

Spin on the trainer.

Tuesday Mar 25, 2014 #

12 PM

Run 39:05 [3] 5.7 mi (6:51 / mi)
slept:7.0 shoes: Asics Cumulus 14 III

Same as last Thursday.

Monday Mar 24, 2014 #

6 AM

Swimming 1:15:00 [3] 2.8 km (26:47 / km)
slept:7.0

100 fr wu
4x25 br w/o putting head below waterline on :35
4x200 fr sighting 2x during each on 3:30
4x25 fr 3 strokes normal, 2 strokes sighting on :30
6x50 odds ba, evens br on 1:15
6x100 fr drafting on 1:55
6x75 fr on 1:15
4x25 fr 4 strokes normal, 2 strokes sighting on :30
4x75 fr on 1:15
6 PM

Road Bike 1:00:00 [2] 16.4 mi (16.4 mph)

High cadence, low load.
8 PM

Strength 22:00 [3]

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