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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JayXC

In the 7 days ending Apr 22, 2018:

activity # timemileskm+ftload
  Kayak3 4:07:59 24.34(5.9/h) 39.18(9.5/h)74.4
  Run3 3:39:17 24.09(9:06) 38.77(5:39) 303677.6
  Swimming3 3:17:36 4.91(40:15) 7.9(25:01)59.3
  Cyclocross Bike1 2:46:21 36.11(13.0/h) 58.11(21.0/h) 390533.7
  Road Bike2 1:59:49 43.22(21.6/h) 69.56(34.8/h) 131324.6
  Strength3 1:10:0021.0
  Orienteering1 58:42 5.0(11:44) 8.05(7:18) 61817.6
  Total16 17:59:44 137.67 221.56 8872308.2
averages - sleep:7.3

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MoTuWeThFrSaSu

Sunday Apr 22, 2018 #

Event: ROC - Mendon Ponds Park
 
9 AM

Kayak 2:21:57 [3] 12.4 mi (5.2 mph)

1 PM

Orienteering 58:42 [3] 5.0 mi (11:44 / mi) +618ft 10:31 / mi
shoes: Salomon Speedcross 4

Thought I'd be smart and run a trail to the first control and avoid the wet areas. Unfortunately the trail was in the opposite direction (unmarked on map) as the first control. Should have looked at the compass, idiot.

Everything else went fine, awesome to run through areas of green that are currently not green yet.

Red - Splits

Saturday Apr 21, 2018 #

8 AM

Run 2:10:12 intensity: (5:13 @1) + (37:05 @2) + (1:14:17 @3) + (5:13 @4) + (8:24 @5) 12.27 mi (10:37 / mi) +2566ft 8:51 / mi
ahr:150 max:190 slept:7.5

'Bandit'ed the Muddy Sneaker with a 12 lb pack.
12 PM

Cyclocross Bike 2:46:21 intensity: (44:29 @1) + (1:13:07 @2) + (48:45 @3) 36.11 mi (13.0 mph) +3905ft
ahr:132 max:164

Next up was a stop in Prattsburgh to pre-ride next weeks course. Awesome to ride in sunshine!

Friday Apr 20, 2018 #

6 AM

Swimming 1:03:03 [3] 2.95 km (21:22 / km)
slept:6.5

100 fr wu
6x75 as ba/br/fr on 1:30
4x150 as fr/ba/fr x50 on 2:45
8x25 fr w/ 3-2-1-0 breaths per length on :40
8x50 as 3xba, 1 fr on 1:10
500 kick w/fins as 25 fly-75 dolphin kick
6x100 fr pull on 1:45
100 fr cd
12 PM

Strength (Maplewood Y) 34:00 [3]

Thursday Apr 19, 2018 #

11 AM

Run 45:50 intensity: (48 @1) + (13:04 @2) + (23:16 @3) + (1:58 @4) + (6:44 @5) 6.0 mi (7:38 / mi) +366ft 7:13 / mi
ahr:152 max:195 slept:8.0 shoes: Hoka Bondi 5

7 PM

Road Bike 1:00:27 intensity: (32:04 @1) + (28:23 @2) 22.45 mi (22.3 mph) +412ft
ahr:121 max:139

Wednesday Apr 18, 2018 #

6 AM

Swimming 1:06:36 [3] 2.55 km (26:07 / km)
slept:6.75

6x75 as 50 fr, 25 ba on 1:30
3x300 broken as 200 fr on 3:30, 100 ba on 1:30 with 3 kicks off each wall.
500 kick with Zoomers
4x [2x50 fr on :60, 2x25 sprint kick in :45 in IM order]
100 fr cd
7 PM

Kayak (Erg) 46:02 [3] 9.0 km (11.7 kph)

Up-tempo/high cadence.
8 PM

Strength 18:00 [3]

Abs/push-ups

Tuesday Apr 17, 2018 #

12 PM

Run 43:15 intensity: (20 @1) + (8:43 @2) + (22:40 @3) + (1:30 @4) + (10:02 @5) 5.82 mi (7:26 / mi) +104ft 7:18 / mi
ahr:157 max:197 slept:8.0 shoes: Hoka Bondi 5

7 PM

Road Bike 59:22 intensity: (9:16 @1) + (13:21 @2) + (33:07 @3) + (3:38 @4) 20.77 mi (21.0 mph) +901ft
ahr:143 max:171

Tempo with accelerations
253W NP

Monday Apr 16, 2018 #

6 AM

Swimming 1:07:57 [3] 2.4 km (28:19 / km)
slept:7.0

4x125 as 100 fr, 25 stroke in IM order on 2:20
8x25 tennis ball drill
6x100 fr on 1:45
3x [25 ba on :35, 50 ba on 1:10, 75 ba on 1:30] with rotating sprint.
6x25 tennis ball drill
6x50 fr on :55
12x25 odds shooters, evens fr on :40
100 fr cd
7 PM

Kayak (Erg) 1:00:00 [3] 10.23 km (10.2 kph)

8 PM

Strength 18:00 [3]

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