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Training Log Archive: JayXC

In the 7 days ending Jun 28, 2016:

activity # timemileskm+ftload
  Road Bike3 6:13:50 114.88(18.4/h) 184.88(29.7/h) 6695104.1
  Run4 4:01:10 30.07(8:01) 48.39(4:59) 352470.8
  canoe paddle1 3:15:49 16.14(4.9/h) 25.98(8.0/h)58.7
  Kayak1 1:59:03 12.2(6.1/h) 19.63(9.9/h) 335.7
  Mtn Bike1 1:06:39 14.14(12.7/h) 22.76(20.5/h) 42720.0
  Strength1 29:008.7
  Total11 17:05:31 187.43 301.64 10649298.0
averages - sleep:7.6

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WeThFrSaSuMoTu

Tuesday Jun 28, 2016 #

11 AM

Run 42:08 [3] 5.25 mi (8:02 / mi) +298ft 7:37 / mi
slept:7.75 shoes: Hoka Stinson ATR

Cut short to be sure I got back in time for celebratory Luigi's ice cream (vanilla with Reeses Pieces) at work.
C • Peices or cups? 6
6 PM

Road Bike 1:05:19 intensity: (1:40 @1) + (5:54 @2) + (37:15 @3) + (20:30 @4) 23.32 mi (21.4 mph) +1859ft
ahr:158 max:178

G-Tour, Parish Hill
Dropped on lap 2 as we were climbing because my chain wouldn't stay on one cog. Turns out the barrel adjuster was completely wound in. Sabotage!! I had no problems with it Saturday. Rode 4 laps total then called it a day.

287 W NP

Road Bike 30:00 [3] 7.5 mi (15.0 mph)

Ride to start and back afterwards.

Monday Jun 27, 2016 #

Note
slept:7.5 (rest day)

Sunday Jun 26, 2016 #

8 AM

canoe paddle 3:15:49 [3] 16.14 mi (4.9 mph)
slept:7.75

Eventful paddle on Canadaigua Lake with Richie in his V10 and special guest John Courain in the canoe with me. Rough wind and boat driven waves reaked havoc with the low gunnels on the racing C2 and we flipped in twice. After the second time swimming the boat to shore we decided to leave it there and run back to the truck.
12 PM

Run 59:00 [3] 5.6 mi (10:32 / mi) +2100ft 7:46 / mi

As luck would have it we had to run up Bopple and then down rte 21 on the way back to Woodville. Lesson learned.

Saturday Jun 25, 2016 #

Event: The Jolly Roger
 
6 AM

Run 1:34:56 intensity: (3:14 @1) + (20:57 @2) + (1:06:47 @3) + (3:58 @4) 13.21 mi (7:11 / mi) +798ft 6:48 / mi
ahr:150 max:169

ODR- Fishers Loop

10 AM

Road Bike 1:54:28 intensity: (16:37 @1) + (48:07 @2) + (46:47 @3) + (2:57 @4) 34.81 mi (18.2 mph) +2417ft
ahr:140 max:177

Ride down to Naples for a bagel with GG and SVon.

227W NP
12 PM

Road Bike 2:44:03 intensity: (20:26 @1) + (50:31 @2) + (1:22:45 @3) + (10:21 @4) 49.25 mi (18.0 mph) +2419ft
ahr:145 max:171

and then home in the heat.

222W NP

Friday Jun 24, 2016 #

5 AM

Mtn Bike 1:06:39 [3] 14.14 mi (12.7 mph) +427ft
slept:6.75

Chilly!

Thursday Jun 23, 2016 #

12 PM

Run 45:06 [3] 6.01 mi (7:30 / mi) +328ft 7:08 / mi
slept:8.0 shoes: Hoka Stinson ATR

6 PM

Strength 29:00 [3]

Wednesday Jun 22, 2016 #

5 PM

Kayak 1:59:03 [3] 12.2 mi (6.1 mph) +3ft
slept:8.0

20 min wu
4x4 min hard with 2 min rest
30 min ez which included talking to EG who was biking on the canal with AB and C, then re-entry practice after getting dumped by the Tsunami wave created by the appropriately named 'It's Time'.
4x4 min hard with 2 min rest
ez cd remainder

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