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Training Log Archive: JayXC

In the 7 days ending Jan 28, 2018:

activity # timemileskm+ftload
  Cyclocross Bike2 5:35:11 79.25(14.2/h) 127.54(22.8/h) 496959.2
  Swimming3 3:30:00 4.5(46:37) 7.25(28:58)106.5
  Run2 2:26:10 19.04(7:41) 30.64(4:46) 55340.8
  Road Bike2 2:15:37 44.92(19.9/h) 72.29(32.0/h) 126125.0
  Kayak2 2:07:15 11.65(5.5/h) 18.75(8.8/h)38.2
  Strength1 32:009.6
  Trek1 30:00 2.0(15:00) 3.22(9:19)6.0
  Total12 16:56:13 161.37 259.69 6783285.3
  [1-5]12 16:56:08
averages - sleep:7.3

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MoTuWeThFrSaSu

Sunday Jan 28, 2018 #

8 AM

Cyclocross Bike (XO2) 2:57:03 intensity: (5 @0) + (1:37:55 @1) + (49:31 @2) + (28:15 @3) + (1:17 @4) 38.05 mi (12.9 mph) +2211ft
ahr:119 max:170 slept:7.75

GVCC ride
199W NP
11 AM

Trek 30:00 [2] 2.0 mi (15:00 / mi)

When you flat, put a hole in your spare and then put a hole in someone else’s spare, you walk home.
C • 4

Saturday Jan 27, 2018 #

6 AM

Run 1:36:17 intensity: (37 @1) + (44:00 @2) + (42:34 @3) + (1:07 @4) + (7:59 @5) 12.56 mi (7:40 / mi) +266ft 7:31 / mi
ahr:147 max:194

ODR- Springhouse-ish

Cyclocross Bike 2:38:08 intensity: (56:19 @1) + (1:07:37 @2) + (31:33 @3) + (2:39 @4) 41.2 mi (15.6 mph) +2758ft
ahr:129 max:171

GVCC group ride, but don’t call it that.
197W NP

Friday Jan 26, 2018 #

6 AM

Swimming 1:05:00 [3] 2.0 km (32:30 / km)
slept:6.75

100 fr wu
3x150 on 3:30, odds ba, evens br
4x25 sculling
9x75 fr 1, 4, 7 easy, remaining hard on 1:30
8x25 odds sculling, evens fly on :45
100 fr ez
8x25 odds fr, evens ba on :30
100 fr cd
6 PM

Strength 32:00 [3]

Thursday Jan 25, 2018 #

7 PM

Road Bike 1:15:16 intensity: (24:35 @1) + (15:20 @2) + (35:21 @3) 25.73 mi (20.5 mph) +671ft
ahr:136 max:163 slept:7.75

2x12 min SST
2x5 min at FTP

242W NP

Wednesday Jan 24, 2018 #

6 AM

Swimming 1:10:00 [4] 2.65 km (26:25 / km)
slept:7.0

8x25 in IM order on 1:10
2x [4x50 ba on 1:05, 3x50 br on 1:20, 2x50 fr]
5x50 kick, no fins on 1:15
3x [2x25 underwater on :45, 4x50 fr on :55, 100 IM sprint on 2:00, 50 fr ez]
100 fr cd
7 PM

Kayak (Erg) 1:07:15 [3] 10.0 km (8.9 kph)

Tuesday Jan 23, 2018 #

5 AM

Run 49:53 intensity: (1:26 @1) + (39:30 @2) + (8:11 @3) + (46 @4) 6.48 mi (7:42 / mi) +287ft 7:23 / mi
ahr:139 max:170 slept:7.0 shoes: Hoka Bondi 5

7 PM

Road Bike 1:00:21 intensity: (31:53 @1) + (28:23 @2) + (5 @3) 19.19 mi (19.1 mph) +590ft
ahr:122 max:145

214 W NP

Monday Jan 22, 2018 #

6 AM

Swimming 1:15:00 [4] 2.6 km (28:51 / km)
slept:7.25

4x75 as 25 kick, 50 fr on 1:30
2x [3x100 fr pull on 2:30, 50 fr ez on 1:15, 4x25 sprint on :45, 50 ez on 1:15] sprint- odds fr, evens ba.
4x50 1-2 ba on 1:10, 3-4 br on 1:20
2x [3x100 fr pull on 2:30, 50 fr ez on 1:15, 4x25 sprint on :45, 50 ez on 1:15] sprint- odds fly, evens br.
100 fr cd
7 PM

Kayak (Erg) 1:00:00 [3] 8.75 km (8.8 kph)

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