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Training Log Archive: JayXC

In the 7 days ending Nov 11:

activity # timemileskm+ftload
  Road Bike4 5:43:31 106.08(18.5/h) 170.72(29.8/h) 478478.1
  Swimming3 3:40:00 4.23(52:04) 6.8(32:21)109.5
  Orienteering2 2:37:19 12.93(12:10) 20.81(7:34) 198051c63.0
  Run2 1:24:04 11.14(7:33) 17.93(4:41) 44031.7
  Trek1 44:28 2.69(16:32) 4.33(10:16) 1958c13.3
  Weights1 28:008.4
  Total12 14:37:22 137.07 220.59 739959c304.1
averages - sleep:7.6

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SuMoTuWeThFrSa

Saturday Nov 11 #

10 AM

Road Bike 2:28:01 intensity: (19:37 @1) + (1:03:28 @2) + (1:04:56 @3) 41.14 mi (16.7 mph) +2824ft
ahr:139 max:164 slept:9.0

235W NP.
5 PM

Orienteering 1:01:25 intensity: (42 @1) + (21 @2) + (20:54 @3) + (25:03 @4) + (14:25 @5) 5.39 mi (11:24 / mi) +682ft 10:11 / mi
ahr:177 max:216 30c shoes: Brooks Cascadia 12

Night-O
2 small mistakes-
I should have gone 6-28 which would have made it easier to get to 7 and would have eliminated the OAB for it later on.
I turned too soon heading towards 18. I thought I was attacking from the end of the trail but I was actually just in the clearing so I ended up in the wrong reentrant at which point I decided to get it on the way back instead.

Trek 44:28 [3] 2.69 mi (16:32 / mi) +195ft 15:28 / mi
8c shoes: Brooks Cascadia 12

Control pick-up.

Friday Nov 10 #

6 AM

Swimming 1:10:00 [4] 2.55 km (27:27 / km)
slept:6.5

6x50 drill/swim
7x100 fr with a rotating 25 kick on 2:00
16x25 kick w/fins on :30
50 fr ez
3x200 fr pull on 3:30
4x75 as 50 ba, 25 fr on 1:30
2x50 fr sprint on 1:30
25 fr sprint
75 fr cd
4 PM

Weights 28:00 [3]

Thursday Nov 9 #

11 AM

Run 43:21 intensity: (7:02 @2) + (36:19 @3) 5.84 mi (7:25 / mi) +99ft 7:18 / mi
ahr:145 max:155 slept:7.5 shoes: Hoka Bondi 4 (#2)

6 PM

Road Bike 1:10:59 intensity: (29:52 @1) + (24:02 @2) + (16:41 @3) + (24 @4) 25.84 mi (21.8 mph) +515ft
ahr:130 max:166

Wednesday Nov 8 #

6 AM

Swimming 1:15:00 [3] 1.95 km (38:28 / km)
slept:7.0

200 fr wu
3x100 fr
250 fr pull
Videotaping strokes underwater.
100 fr wu again
8x50 in :60
5x100 odds IM, evens fr on 2:00
200 fr pull cd

Tuesday Nov 7 #

12 PM

Run 40:43 intensity: (45 @1) + (16:59 @2) + (6:51 @3) + (4:01 @4) + (12:07 @5) 5.3 mi (7:41 / mi) +341ft 7:14 / mi
ahr:158 max:196 slept:7.25 shoes: Hoka Bondi 4 (#2)

7 PM

Road Bike 1:03:24 [3] 19.03 mi (18.0 mph) +717ft

Monday Nov 6 #

6 AM

Swimming 1:15:00 [4] 2.3 km (32:37 / km)
slept:7.0

In lane 5 for recovery
200 fr wu
8x25 br with dolphin kick on :45
200 fr pull
4x50 fr on 1:00
2x [3x100 dolphin kick on 2:00, 4x25 fly w/ 5, 4, 3, 2 breaths per length on :45]
4x50 fr on 1:00
4x100 1-2 fly drill- length 1 right arm only, length 2 left arm only, length 3 3 right, 3 left, length 4 swim fly. 3-4 same as first 2 but br instead on 2:30
100 fr cd


7 PM

Road Bike 1:01:07 intensity: (15:32 @1) + (33:31 @2) + (12:04 @3) 20.07 mi (19.7 mph) +727ft
ahr:131 max:162

Sunday Nov 5 #

9 AM

Orienteering 1:35:54 intensity: (1:09 @1) + (21:19 @2) + (1:08:32 @3) + (4:54 @4) 7.54 mi (12:43 / mi) +1298ft 10:56 / mi
ahr:151 max:171 21c slept:9.0 shoes: Salomon Speedcross- black

Not bad thru 6. I was a little undecided about route to 7 going around vs over the top. Chose the straighter route but soon lost the trail and wandered a bit ultimately just trusting my bearing. Saw Joe punch it as I was approaching. Ran into KDU at our 11 nowhere near any of her controls so she wasn’t having a good day. Traveled in a loose pack of runners between 11-15 which made them relatively easy. Not sure what happened leaving 19 but I went straight to 21 only realizing my mistake when I saw the code and it wasn’t the one I was looked my for.

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