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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JayXC

In the 7 days ending Oct 8, 2016:

activity # timemileskm+ftload
  Kayak2 4:32:45 24.25(5.3/h) 39.03(8.6/h) 1381.8
  Mtn Bike2 3:52:11 39.29(10.2/h) 63.24(16.3/h) 144925.6
  Swimming3 3:32:00 4.91(43:11) 7.9(26:50)127.2
  Run3 3:23:48 23.48(8:41) 37.79(5:24) 175047.9
  Road Bike1 1:36:28 25.93(16.1/h) 41.73(26.0/h) 230317.4
  Orienteering1 1:28:21 7.08(12:29) 11.39(7:45) 118426.5
  Weights1 35:0010.5
  Total13 19:00:33 124.94 201.08 6700336.8
  [1-5]13 19:00:28
averages - sleep:7.8

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Saturday Oct 8, 2016 #

10 AM

Orienteering 1:28:21 [3] 7.08 mi (12:29 / mi) +1184ft 10:46 / mi
slept:8.75

Nothing like a MP when you're in the lead. I left 11 thinking I was leaving 12, found a turn going the right direction but then it hit an unexpected T intersection. It took me forever to figure out where I was as nothing was making sense relative to the map (as it shouldn't have). Eventually I recognized where I was and ran to 13 then the finish only realizing that I had skipped 12 when I saw my splits. First MP ever.

Friday Oct 7, 2016 #

6 AM

Swimming 1:12:00 [4] 2.4 km (30:00 / km)
slept:7.0

4x150 as 25 dolphin kick, 100 fr, 25 dolphin kick
8x25 odds dolphin kick sprint, evens fr
8x50 fr 1-3 ez, 4 build to sprint all done 2x
5x100 fr pull on 1:50
8x50 odds dolphin kick sprint, evens fr, all with fins on 1:10
6x50 odds ba, evens fr

Thursday Oct 6, 2016 #

12 PM

Run 38:11 intensity: (5:54 @1) + (25:52 @2) + (6:25 @3) 5.11 mi (7:28 / mi) +262ft 7:08 / mi
ahr:135 max:162 slept:7.75 shoes: Hoka One One Bondi 4

5 PM

Mtn Bike 1:54:55 intensity: (1:39:40 @1) + (15:15 @2) 21.51 mi (11.2 mph) +885ft
ahr:106 max:141

Wednesday Oct 5, 2016 #

6 AM

Swimming 1:10:00 [4] 2.95 km (23:44 / km)
slept:7.0

50 fr wu
8x50 odds br on 1:05, evens fr on :60
6x125 fr w/ 2 dolphin kicks off each wall on 2:20
8x25 fly from middle of the pool working on open turn
500 fr pull
100 fr easy
6x100 kick with fins on 1:45
6x50 fr on :50
50 ba cd
12 PM

Weights (Maplewood Y) 35:00 [3]

5 PM

Kayak 1:32:12 [3] 8.62 mi (5.6 mph)

Tuesday Oct 4, 2016 #

12 PM

Run 45:48 [3] 5.97 mi (7:40 / mi) +331ft 7:17 / mi
slept:7.75 shoes: Hoka One One Bondi 4

6 PM

Road Bike 1:36:28 intensity: (31:21 @1) + (52:56 @2) + (12:11 @3) 25.93 mi (16.1 mph) +2303ft
ahr:128 max:163

Repeats on Boughton Hill course with lights on road bike.
239W NP

Monday Oct 3, 2016 #

6 AM

Swimming 1:10:00 [4] 2.55 km (27:27 / km)
slept:7.5

150 fr wu
4x75 as 50 fr, 25 stroke in IM order
3x [2x200, 3x50]. Odds 200 fr on 3:45, 50's stroke on 1:15, evens 200 IM on 4:45, 50's fr on :60.
50 dolphin drill
5x100 fr on 1:50
6 PM

Mtn Bike 1:57:16 intensity: (5 @0) + (1:49:13 @1) + (7:40 @2) + (18 @3) 17.78 mi (9.1 mph) +564ft
ahr:93 max:149

Urban Assault with Richie, LL, VL and JC.

Sunday Oct 2, 2016 #

9 AM

Kayak 3:00:33 [3] 15.63 mi (5.2 mph) +13ft
slept:9.0

2 PM

Run 1:59:49 intensity: (7:11 @1) + (1:20:34 @2) + (32:04 @3) 12.4 mi (9:40 / mi) +1157ft 8:53 / mi
ahr:139 max:164 shoes: Salomon Speedcross- black

Rainy run around MPP with JC.

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