Training Log Archive: JayXCIn the 7 days ending Jan 16, 2016:
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Saturday Jan 16, 2016 #
12 PM
XC Skiing- Skate 3:17:23 [3] 17.5 mi (11:17 / mi) +3246ft 9:36 / mi
Annual early trip to Gatineau with the gang and found winter.
XC Skiing- Skate 46:12 [3] 13.57 mi (3:24 / mi) +275ft 3:20 / mi
Stopped my watch when we stopped at the hut. Hit start when we left but for some reason the gps doesn't restart with that approach. Had to stop original recording, save it and start a new one to continue. Good effort considering this was my first skate ski since last March (aside from the 5k I did a few weeks ago).
Friday Jan 15, 2016 #
6 AM
Swimming 1:05:00 [3] 2.35 km (27:40 / km)
slept:7.0
2x150 fr on 2:20
4x50 kick on side w/fins on :40
200 fr pull
5x100 on 2:00 1- 100 fr, 2- 75 fr, 25 ba, 3- 50 fr, 50 ba, 4- 25 fr, 75 ba, 5- 100 ba
200 fr pull
6x50 2x [50 ba mod, 50 ba hard, 50 fr easy]
4x25 kick on side, no fins
6x25 odds 25 ba sprint, evens 25 fr easy on :40
400 fr pull cd
4x50 kick on side w/fins on :40
200 fr pull
5x100 on 2:00 1- 100 fr, 2- 75 fr, 25 ba, 3- 50 fr, 50 ba, 4- 25 fr, 75 ba, 5- 100 ba
200 fr pull
6x50 2x [50 ba mod, 50 ba hard, 50 fr easy]
4x25 kick on side, no fins
6x25 odds 25 ba sprint, evens 25 fr easy on :40
400 fr pull cd
Wednesday Jan 13, 2016 #
6 AM
Swimming 1:10:00 [4] 2.4 km (29:10 / km)
slept:6.75
no wu
2x [3x100 fr pull on 1:45, 2x50 ba on 1:10, 4x25 3,2,1,1 breathing on :40]
100 fr ez
200 fr in 2:50
100 fr ez
5x50 kick/swim x25
2x100 fr in 1:17, on 2:30
5x50 drill/swim x 25
4x50 fr in 37, on 1:30
200 fr cd
2x [3x100 fr pull on 1:45, 2x50 ba on 1:10, 4x25 3,2,1,1 breathing on :40]
100 fr ez
200 fr in 2:50
100 fr ez
5x50 kick/swim x25
2x100 fr in 1:17, on 2:30
5x50 drill/swim x 25
4x50 fr in 37, on 1:30
200 fr cd
6 PM
Road Bike 1:11:31 20.02 mi (16.8 mph) +14ft
ahr:123 max:165
30 min wu
7x 2 min at 275W+, 2 min easy
cd
207W NP
7x 2 min at 275W+, 2 min easy
cd
207W NP
Tuesday Jan 12, 2016 #
Note
Paddle gear from ARWC showed up!
12 PM
Run 47:25 [3] 6.01 mi (7:53 / mi) +407ft 7:25 / mi
slept:7.75 shoes: Hoka Stinson ATR
7 PM
Road Bike 1:02:25 16.08 mi (15.5 mph) +4ft
ahr:117 max:130
ez spin on the trainer
Monday Jan 11, 2016 #
6 AM
Swimming 1:05:00 [4] 2.6 km (25:00 / km)
slept:7.0
4x75 as 50 kick, 25 fr
4x50 fr 3-3 breathing down, 5-5 back on :55
4x25 fr drill with pull buoy in hand
3x100 ba, descending on 2:20
5x200 fr 1-3 moderate, 4-5 hard on 3:40
4x25 ba drill with pull buoy in hand
4x50 fr 3-3 breathing down, 5-5 back on :55
3x100 IM descending on 2:10
100 fr cd
4x50 fr 3-3 breathing down, 5-5 back on :55
4x25 fr drill with pull buoy in hand
3x100 ba, descending on 2:20
5x200 fr 1-3 moderate, 4-5 hard on 3:40
4x25 ba drill with pull buoy in hand
4x50 fr 3-3 breathing down, 5-5 back on :55
3x100 IM descending on 2:10
100 fr cd
12 PM
Strength (Maplewood Y) 37:00 [3]
Sunday Jan 10, 2016 #
1 PM
Road Bike 2:01:34 33.01 mi (16.3 mph) +9ft
ahr:121 max:150 slept:8.5
wu
30 min @ 195W+
30 min ez
15 min at 220W+
cd
30 min @ 195W+
30 min ez
15 min at 220W+
cd