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Training Log Archive: JayXC

In the 7 days ending Jan 2, 2017:

activity # timemileskm+ftload
  Telemark Ski2 5:16:35 23.54(13:27) 37.88(8:21) 1285295.0
  Trek1 3:16:52 6.83(28:49) 10.99(17:55) 113759.1
  Cyclocross Bike2 2:49:30 46.5(16.5/h) 74.83(26.5/h) 4132.9
  Run2 2:33:56 19.13(8:03) 30.79(5:00) 96251.8
  XC skiing- Classic1 2:23:56 19.0(7:35) 30.58(4:42) 117343.2
  Kayak1 2:23:33 11.93(5.0/h) 19.2(8.0/h)43.1
  Swimming2 2:15:00 3.54(38:07) 5.7(23:41)81.0
  Strength1 35:0010.5
  Total12 21:34:22 130.47 209.97 16165416.6
averages - sleep:7.6

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TuWeThFrSaSuMo

Monday Jan 2, 2017 #

10 AM

Kayak (Glider) 2:23:33 [3] 11.93 mi (5.0 mph)
slept:8.25

Out and back on Hemlock Lake. A few nice runs on the way back.
C • seems potentially brisk 2
4 PM

Cyclocross Bike 1:19:28 [2] 21.11 mi (15.9 mph) +37ft

Sunday Jan 1, 2017 #

1 PM

XC skiing- Classic 2:23:56 [3] 19.0 mi (7:35 / mi) +1173ft 7:09 / mi

Laps at Bristol. I was expecting the worst given the rain there last night and ended up with surprisingly good conditions on both loops.

Saturday Dec 31, 2016 #

6 AM

Run 1:20:53 intensity: (1:04 @1) + (6:56 @2) + (50:59 @3) + (21:54 @4) 11.59 mi (6:59 / mi) +691ft 6:36 / mi
ahr:158 max:179 slept:7.75 shoes: Hoka One One Bondi 4

ODR- Mile Square

Friday Dec 30, 2016 #

9 AM

Telemark Ski 2:28:41 [3] 12.22 mi (12:10 / mi) +6279ft 8:11 / mi
slept:7.5

Trip to Holiday Valley with a fun crew.
1 PM

Telemark Ski 2:47:54 [3] 11.32 mi (14:50 / mi) +6573ft 9:34 / mi

Thursday Dec 29, 2016 #

9 AM

Trek 3:16:52 [3] 6.83 mi (28:49 / mi) +1137ft 24:54 / mi

6 PM

Swimming 1:30:00 [4] 3.5 km (25:43 / km)

4x250 as swim-kick-pull-swim
8x25 br w/ double pullout
6x125 fr on 2:30
50 fr ez
6x200 broken with 1-3 as 50 fly/ba hard on 1:20, 100 IM hard on 2:20, 50 fr ez on 1:20, 4-6 replace 50 fly/ba with 50 br.
12x25 odds ba, evens fr on :35

Wednesday Dec 28, 2016 #

7 AM

Swimming 45:00 [4] 2.2 km (20:27 / km)
slept:8.0

500 for wu
5x100 kick w/fins odds flutter w/board, evens dolphin on 1:35
8x25 in IM order on :35
500 pull as 75 fr, 25 ba
100 ez
8x25 in IM order on :35
200 fr cd
8 AM

Strength (Pittsford Y) 35:00 [3]

4 PM

Cyclocross Bike 1:30:02 intensity: (10:00 @1) + (1:19:43 @2) + (19 @3) 25.39 mi (16.9 mph) +4ft
ahr:131 max:146

Tuesday Dec 27, 2016 #

6 AM

Run 1:13:03 [3] 7.54 mi (9:41 / mi) +271ft 9:22 / mi
slept:6.5 shoes: Hoka One One Bondi 4

Easy run with the GTA crowd

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