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Training Log Archive: JayXC

In the 7 days ending Dec 20, 2016:

activity # timemileskm+ftload
  Cyclocross Bike3 4:01:16 64.61(16.1/h) 103.98(25.9/h)44.3
  XC Skiing- Skate2 3:38:26 19.85(11:00) 31.94(6:50) 170265.5
  Run2 2:42:12 17.6(9:13) 28.32(5:44) 128566.8
  Swimming2 2:05:00 3.01(41:29) 4.85(25:46)58.5
  Strength2 1:00:0018.0
  Total11 13:26:54 105.07 169.1 2987253.2
averages - sleep:7.9

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WeThFrSaSuMoTu

Tuesday Dec 20, 2016 #

Cyclocross Bike 1:00:00 [2] 15.8 mi (15.8 mph)
slept:7.75

Spin then 99 push-ups, 6x15 then 9.
C • that is some serious one-upmanship 6

Monday Dec 19, 2016 #

6 AM

Swimming 55:00 [3] 1.85 km (29:44 / km)
slept:7.0

2x75 fr
12x25 kick, no fins on :40 1 ez, 1 hard, 1ez, 2 hard, 1 ez, 3 hard, 1 ez, 4 hard.
100 fr ez
5x100 fr on 2:30. Odds sprint, evens ez
100 fr ez
Repeat of the kick set above
4x50 fr with paddles and fins. Odds sprint, evens ez on 1:30
200 fr cd

6 PM

Cyclocross Bike 1:00:00 [2] 15.8 mi (15.8 mph)

Spin on the trainer.
7 PM

Strength 25:00 [3]

Sunday Dec 18, 2016 #

10 AM

Cyclocross Bike 2:01:16 intensity: (39:31 @1) + (1:21:45 @2) 33.01 mi (16.3 mph)
ahr:122 max:138 slept:9.5

Saturday Dec 17, 2016 #

6 AM

Run 1:47:40 intensity: (40:27 @1) + (9:36 @2) + (4:32 @3) + (20:49 @4) + (32:16 @5) 12.81 mi (8:24 / mi) +1182ft 7:44 / mi
ahr:142 max:196 slept:8.0

ODR- Garnsey-Turk Hill-Steele in a snow storm.
10 AM

XC Skiing- Skate 2:10:14 [3] 12.22 mi (10:39 / mi) +1108ft 9:49 / mi

Laps at MPP with GG and EG.

Friday Dec 16, 2016 #

2 PM

XC Skiing- Skate 1:28:12 [3] 7.63 mi (11:34 / mi) +594ft 10:46 / mi
slept:8.5

New snow was rolled at MPP so headed over and met up with MW for some laps. Soft as expected but quite good otherwise. Hopefully it makes it through tomorrow's warm-up.
5 PM

Strength 35:00 [3]

Thursday Dec 15, 2016 #

Note
slept:7.5 (rest day)

Wednesday Dec 14, 2016 #

5 AM

Swimming 1:10:00 [4] 3.0 km (23:20 / km)
slept:7.0

4x200 pull fr on 3:30
100 fr ez
4x100- 1-2 IM on 2:15, 3-4 fr on 1:45
50 fr ez
6x100 fr on 1:40
50 fr ez
8x50 ba on 1:20
10x50 fr 1-5 on :50, 6-10 on :45. Very cruel.
100 fr ez
6 PM

Run 54:32 [3] 4.79 mi (11:23 / mi) +103ft 11:09 / mi

Medved Merrier Games w/ MW, LC, DK, SH and LG. Consumption of 1st place prize completed shortly after.
C • I think... 4

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