Training Log Archive: JayXCIn the 7 days ending Jan 7, 2017:
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Saturday Jan 7, 2017 #
11 AM
XC skiing- Classic 2:50:26 [3] 13.91 mi (12:15 / mi) +2109ft 10:43 / mi
slept:7.5
Slow lap around the Loppet course with MB, EG and AE. Snow was completely scraped off on the biathlon side. 14F and new lake effect snow. Toko white kick wax seemed good.
XC Skiing- Skate 1:12:56 [3] 8.97 mi (8:08 / mi) +1397ft 7:05 / mi
Put on skate skis for a quick Porter/East Mtn loop before the place closed.
Friday Jan 6, 2017 #
5 AM
Swimming 1:05:00 [4] 2.5 km (26:00 / km)
slept:6.5
150 fr wu
4x100 kick/swim in reverse IM order
100 fr ez
5x50 fly drill- 2 left arm, 2 right arm, 2 strokes swim
5x100 fr pull on 1:45
500 kick w/fins- on stomach, left side, right side, back x25
100 fr ez
12x25 fr on :30 with 1, 5, 9 fly
200 fr cd
4x100 kick/swim in reverse IM order
100 fr ez
5x50 fly drill- 2 left arm, 2 right arm, 2 strokes swim
5x100 fr pull on 1:45
500 kick w/fins- on stomach, left side, right side, back x25
100 fr ez
12x25 fr on :30 with 1, 5, 9 fly
200 fr cd
Thursday Jan 5, 2017 #
12 PM
Run 38:30 [3] 5.3 mi (7:16 / mi)
slept:7.5 shoes: Hoka One One Bondi 4
Shortened Pond Loop due to impending mtg. Time est.
6 PM
Cyclocross Bike 1:13:38 20.01 mi (16.3 mph)
ahr:126 max:145
Followed by 5x20 push-ups
Wednesday Jan 4, 2017 #
5 AM
Swimming 1:15:00 [4] 2.9 km (25:52 / km)
slept:6.75
200 fr pull wu
2x [3x50 br on 1:10, 2x25 fly on :45]
100 fr ez
4x100 fr pull on 1:50
2x [3x50 ba on 1:10, 2x25 fly on :45]
100 fr ez
8x50 fr pull on :50
6x100 w/fins on 1:50, 1-3 kick, 4-6 fr
100 fr ez
4x25 on :30, odds fly, evens fr
100 fr cd
2x [3x50 br on 1:10, 2x25 fly on :45]
100 fr ez
4x100 fr pull on 1:50
2x [3x50 ba on 1:10, 2x25 fly on :45]
100 fr ez
8x50 fr pull on :50
6x100 w/fins on 1:50, 1-3 kick, 4-6 fr
100 fr ez
4x25 on :30, odds fly, evens fr
100 fr cd
12 PM
Strength (Maplewood Y) 35:00 [3]
Tuesday Jan 3, 2017 #
6 PM
Cyclocross Bike 1:05:14 17.0 mi (15.6 mph) +36ft
ahr:115 max:131 slept:7.5
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.
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.