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Training Log Archive: JayXC

In the 7 days ending Nov 26, 2017:

activity # timemileskm+ftload
  Road Bike3 3:35:47 77.31(21.5/h) 124.42(34.6/h) 206033.5
  Run3 2:52:48 18.46(9:22) 29.71(5:49) 171045.4
  Swimming2 2:30:00 3.11(48:17) 5.0(30:00)90.0
  Cyclocross Bike1 2:11:28 27.23(12.4/h) 43.82(20.0/h) 371431.6
  Kayak1 1:56:48 10.06(5.2/h) 16.19(8.3/h)35.0
  Rollerski1 1:13:43 11.51(6:24) 18.52(3:59) 46518.0
  Total11 14:20:34 147.68(5:50) 237.66(3:37) 7949253.5
averages - sleep:7.7

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

2 PM

Rollerski 1:13:43 intensity: (5:14 @1) + (34:52 @2) + (32:23 @3) + (1:14 @4) 11.51 mi (6:24 / mi) +465ft 6:10 / mi
ahr:142 max:167 slept:8.5

8 PM

Road Bike 1:06:58 intensity: (47:56 @1) + (19:02 @2) 21.38 mi (19.2 mph) +956ft
ahr:120 max:143

Saturday Nov 25, 2017 #

6 AM

Run 46:42 intensity: (6:44 @1) + (22:51 @2) + (17:07 @3) 4.7 mi (9:56 / mi) +728ft 8:40 / mi
ahr:138 max:163 shoes: Brooks Cascadias 11

Run in the park with the muscleheads.
9 AM

Cyclocross Bike (Boone) 2:11:28 intensity: (34:21 @1) + (34:32 @2) + (54:22 @3) + (8:13 @4) 27.23 mi (12.4 mph) +3714ft
ahr:138 max:171

FLX GG Loop with EG.
225W NP

Friday Nov 24, 2017 #

10 AM

Kayak (Glider) 1:56:48 [3] 10.06 mi (5.2 mph)
slept:8.5

Checking to be sure I still know how to paddle before next weekend.

Thursday Nov 23, 2017 #

7 AM

Run 1:23:01 intensity: (30:40 @1) + (29:23 @2) + (5:36 @3) + (14:25 @4) + (2:57 @5) 7.95 mi (10:27 / mi) +874ft 9:27 / mi
ahr:136 max:183

Lap of MPP with MB.
12 PM

Road Bike 1:20:47 intensity: (47:32 @1) + (33:15 @2) 30.35 mi (22.5 mph) +585ft
ahr:121 max:141

Wednesday Nov 22, 2017 #

6 AM

Swimming 1:15:00 [4] 2.6 km (28:51 / km)
slept:7.0

2x [4x75 as 50 kick, 25 swim in IM order on 1:45]
4x100 fr on 2:00
2x [4x50 swim in IM order on 1:15, 100 IM sprint on 3:00]
100 fr ez
4x100 pull on 1:45
4x50 kick in IM order on 1:15
2x [4x25 build, sprint, ez, sprint on :45] odd set fr, even set ba.
100 fr cd

Tuesday Nov 21, 2017 #

12 PM

Run 43:05 [3] 5.81 mi (7:25 / mi) +108ft 7:17 / mi
slept:7.5 shoes: Hoka Bondi 4 (#2)

6 PM

Road Bike 1:08:02 intensity: (20:01 @1) + (28:42 @2) + (19:19 @3) 25.57 mi (22.6 mph) +519ft
ahr:135 max:154

2x20 min sweet spot
220W NP

Monday Nov 20, 2017 #

6 AM

Swimming 1:15:00 [4] 2.4 km (31:15 / km)
slept:7.0

4x25 kick drill on :40
6x50 dolphin kick w/fins on 1:00
6x100 fr on 1:50
4x25 ba w/ 8 dolphin kicks off the wall on :40
6x50 ba on 1:10
4x [2x75 fr on 1:30, 4x25 Sprint in I'M order on :45]
50 fr cd

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