Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JayXC

In the 7 days ending Apr 23, 2018:

activity # timemileskm+ftload
  Cyclocross Bike2 4:45:56 54.61(11.5/h) 87.89(18.4/h) 496349.8
  Run3 3:39:17 24.09(9:06) 38.77(5:39) 303677.6
  Swimming3 3:10:43 4.94(38:36) 7.95(23:59)57.2
  Kayak2 3:07:59 17.99(5.7/h) 28.95(9.2/h)56.4
  Road Bike2 1:59:49 43.22(21.6/h) 69.56(34.8/h) 131324.6
  Orienteering1 58:42 5.0(11:44) 8.05(7:18) 61817.6
  Strength2 52:0015.6
  Total15 18:34:26 149.85 241.16 9930298.8
averages - sleep:7.2

«»
4:56
0:00
» now
TuWeThFrSaSuMo

Monday Apr 23, 2018 #

6 AM

Swimming 1:01:04 [3] 2.45 km (24:56 / km)
slept:6.5

6x75 as 25 ba, 50 fr on 1:30
2x [3x100 fr on 2:00 at 90% effort, 200 fr pull ez] 2nd set 100's become ba on 2:30
4x75 kick-drill-swim
2x [4x50 fr on 1:10 at 90% effort, 100 fr ez] 2nd set 50's become ba
100 fr cd
5 PM

Cyclocross Bike (Boone disc ) 1:59:35 intensity: (1:25:27 @1) + (26:45 @2) + (7:23 @3) 18.5 mi (9.3 mph) +1058ft
ahr:115 max:158

Ride to Dryer and back with Richie and VL. Squeezed past arthurd on Epping Forest without her recognizing me.
C • uh oh 2

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

« Earlier | Later »