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Training Log Archive: JayXC

In the 7 days ending May 22, 2017:

activity # timemileskm+ftload
  Mtn Bike2 8:06:06 69.64(8.6/h) 112.08(13.8/h) 750291.6
  Road Bike2 3:27:47 68.24(19.7/h) 109.82(31.7/h) 260859.1
  Orienteering1 2:55:49 10.76(16:20) 17.32(10:09) 195520 /29c68%37.2
  Kayak1 1:07:51 6.45(5.7/h) 10.38(9.2/h) 2520.4
  Swimming1 1:00:00 1.3(45:59) 2.1(28:34)36.0
  Run1 46:23 5.96(7:47) 9.59(4:50) 33112.1
  Strength1 38:0011.4
  Total9 18:01:56 162.36 261.29 1242120 /29c68%267.7
averages - sleep:7.1

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TuWeThFrSaSuMo

Monday May 22, 2017 #

6 PM

Road Bike 1:42:12 intensity: (1:13:01 @1) + (28:36 @2) + (35 @3) 28.64 mi (16.8 mph) +1097ft
ahr:114 max:148 slept:7.75

Easy spin
188W NP

Sunday May 21, 2017 #

Event: ROC - Cumming Map Adventure
 
10 AM

Orienteering 2:09:53 intensity: (18:32 @1) + (51:23 @2) + (57:28 @3) + (2:30 @4) 8.87 mi (14:39 / mi) +1419ft 12:43 / mi
ahr:140 max:168 spiked:20/29c slept:5.0 shoes: Salomon Wings Pro 2

CCW route. Traded back and forth with Zack through the first 10 controls then we split up. Found a parallel swamp near 124 with arthurd. Got lucky heading to 109 as I had confused a few of the logging trails but the intersection just past the control saved me. Everything else went well. Saved the climb across the road for the end, wasn't the smartest choice maybe.

Orienteering 45:56 intensity: (28:44 @1) + (17:12 @2) 1.89 mi (24:18 / mi) +536ft 19:09 / mi
ahr:114 max:143 shoes: Salomon Wings Pro 2

Back up the hill for control pick-up.

Saturday May 20, 2017 #

9 AM

Mtn Bike 5:46:32 intensity: (1:54:59 @1) + (1:40:03 @2) + (2:03:00 @3) + (8:30 @4) 48.18 mi (8.3 mph) +6285ft
ahr:130 max:169 slept:8.5

Two laps of the Suicide 6 course at HH with Richie, DV, JS and JP then a solo lap of the Fingerlakes Gravel Challenge course.

Friday May 19, 2017 #

5 AM

Kayak (Glider) 1:07:51 [3] 6.45 mi (5.7 mph) +25ft
slept:6.5

Out and back from Bushnell's Basin with Richie and LL.

Thursday May 18, 2017 #

6 PM

Mtn Bike 2:19:34 intensity: (1:41:19 @1) + (35:02 @2) + (3:13 @3) 21.46 mi (9.2 mph) +1217ft
ahr:113 max:157 slept:7.5

To Dryer Rd and back with LL.
One arthurd and Garymm sighting.

Wednesday May 17, 2017 #

6 AM

Swimming 1:00:00 [4] 2.1 km (28:34 / km)
slept:6.5

100 fr
4x [200 IM as drill/swim x 25 on 4:15, 4x25 in IM order hard on :45]
4x125 fr on 2:30, first and last 25 as doggie paddle drill
3x100 IM e, m, h on 2:20
4x50 fr ez
200 fr w/pb cd
Tired from last night still.
12 PM

Run 46:23 intensity: (4:02 @1) + (18:46 @2) + (21:33 @3) + (1:24 @4) + (38 @5) 5.96 mi (7:47 / mi) +331ft 7:24 / mi
ahr:144 max:183 shoes: Hoka Bondi 4 (#2)

Tuesday May 16, 2017 #

12 PM

Strength (Maplewood Y) 38:00 [3]
slept:8.0

6 PM

Road Bike 1:25:35 intensity: (1:30 @2) + (36:10 @3) + (47:55 @4) 34.6 mi (24.3 mph) +1511ft
ahr:165 max:177

G-Tour, Murray Rd
Amazing what a few weeks rest will do. Huge improvement over recent efforts. No hills on the course probably helped.
274W NP

Road Bike 20:00 [3] 5.0 mi (15.0 mph)

To course and back to parking lot.

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