Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JayXC

In the 7 days ending Mar 19, 2016:

	activity	#	time	miles		km		+ft	load
	Cyclocross Bike	3	5:10:22	65.97	(12.8/h)	106.17	(20.5/h)	5222	72.9
	Swimming	3	3:20:00	4.85	(41:16)	7.8	(25:38)		120.0
	Kayak	2	3:08:17	15.27	(4.9/h)	24.57	(7.8/h)		56.5
	Run	3	2:59:48	20.51	(8:46)	33.01	(5:27)	1619	37.5
	Mtn Bike	1	2:31:53	30.46	(12.0/h)	49.02	(19.4/h)	3046	21.8
	Strength	2	1:28:00						26.4
	Total	13	18:38:20	137.06		220.57		9887	335.0
	[1-5]	13	18:38:18
averages - sleep:7.3

4:30

0:00

» now

Saturday Mar 19, 2016 #

6 AM

Run 1:15:50 [1] 6.71 mi (11:18 / mi) +1120ft 9:46 / mi
ahr:121 max:121 slept:7.5

Easy run on the Crescent Trail with EG and JUOM.

9 AM

Cyclocross Bike 2:45:09 [3] 31.13 mi (11.3 mph) +4057ft

Then we went down to HH to ride the Fingerlakes Gravel Grinder course. Going to be a tough race.

C • Juom 2

Friday Mar 18, 2016 #

6 AM

Swimming 1:05:00 [4] 2.2 km (29:33 / km)

4x25 dolphin kick, no fins
8x100 fr w/ 3 kicks off each wall on 1:50
100 br kick
2x25 kick under water on :45, 50 fr easy on :60, 2x50 fr sprint on :60, 50 fr ez on :60, all with fins
4x75 as 50 ba, 25 fr with 3 kicks off each wall, on 1:30
100 br kick
2x25 kick under water on :45, 50 fr easy on :60, 2x50 fr sprint on :60, 50 fr ez on :60, all with fins
4x50 swim w/fins on :25. Odds 8 dolphin kicks then fly sprint, evens 8 dolphin kicks then fr sprint.
100 fr ez cd

12 PM

Strength (Maplewood Y) 33:00 [3]

Thursday Mar 17, 2016 #

6 AM

Run 58:23 7.77 mi (7:31 / mi) +162ft 7:22 / mi
ahr:145 max:192 slept:7.0 shoes: Hoka Stinson ATR

Guest GTA host for GG, TR and TT.

6 PM

Kayak 1:10:02 [3] 6.23 mi (5.3 mph)

Very shallow in spots. Seems lower than in previous winters.

Wednesday Mar 16, 2016 #

6 AM

Swimming 1:00:00 [4] 2.7 km (22:13 / km)
slept:7.0

8x25 fr on :35. Not sure what the intent of that was.
2x100 ba on 2:10, 4x25 fr on :35 then
2x100 br on 2:20, 4x25 fly on :35 then
2x100 IM on 2:10, 4x25 fr on :35
4x150 fr pull on 2:30
300 IM with fins as 25 kick, 50 swim
3x200 ba on 4:10
100 fr cd

7 PM

Cyclocross Bike 1:01:00 [2] 16.0 mi (15.7 mph)

Easy spin

Tuesday Mar 15, 2016 #

11 AM

Run 45:35 [3] 6.03 mi (7:34 / mi) +337ft 7:11 / mi
slept:7.5 shoes: Hoka Stinson ATR

6 PM

Cyclocross Bike 1:24:13 18.84 mi (13.4 mph) +1165ft
ahr:113 max:155

With cj, EG and GG who flatted. We changed the tube and then 5 minutes later I had one which I managed to ride home on.

Monday Mar 14, 2016 #

6 AM

Swimming 1:15:00 [4] 2.9 km (25:52 / km)
slept:6.5

4x50 drill/swim, kick swim x 2
6x50 ba pull on 1:00
3x100 ba e,m,h on 2:15
4x75 fr on 1:30, odds 3-3 breathing, evens 2 strokes before breathing off each wall.
4x100 as 25 fly, 75 fr on 1:50
8x25 pull as 1-3 br,4 fr repeated 2x on :45
2x100 br on 2:15
6x50 fr pull on :50, 3x100 fr on 1:50 e,m,h, 100 fr ez, 6x50 fr pull
100 fr cd

6 PM

Strength (Basement) 55:00 [3]

Pittsford Y after work is a zoo.

Sunday Mar 13, 2016 #

10 AM

Kayak 1:58:15 [3] 9.04 mi (4.6 mph)
slept:8.0

On West River. Very shallow in places. Paddled right under a bald eagle. Fortunately he wasn't hungry.

Mtn Bike 2:31:53 30.46 mi (12.0 mph) +3046ft
ahr:115 max:153

Hill/gravel ride.

« Earlier | Later »