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Training Log Archive: JayXC

In the 7 days ending May 5, 2018:

activity # timemileskm+ftload
  Road Bike3 6:31:32 108.12(16.6/h) 174.0(26.7/h) 582471.9
  Kayak2 5:31:08 35.24(6.4/h) 56.71(10.3/h) 1686.2
  Swimming2 2:12:38 3.6(36:48) 5.8(22:52)39.8
  Mtn Bike1 1:37:18 18.39(11.3/h) 29.59(18.2/h) 70811.4
  Run2 1:29:21 11.71(7:38) 18.85(4:44) 46320.6
  Orienteering1 1:15:31 5.76(13:07) 9.27(8:09) 92629.6
  Strength2 1:06:0019.8
  Total12 19:43:28 182.82 294.22 7937279.2
averages - sleep:7.5

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SuMoTuWeThFrSa

Saturday May 5, 2018 #

Event: ROC - Western New York Championship
 
10 AM

Orienteering 1:15:31 intensity: (1:20 @1) + (9:29 @2) + (37:34 @3) + (27:08 @4) 5.76 mi (13:07 / mi) +926ft 11:23 / mi
ahr:158 max:175 slept:8.5 shoes: Salomon Speedcross 4

No big issues on the controls 1-12. Once I flipped the map it was a different story. I took a somewhat safe route to 13 but ended up getting drawn to the wrong control by someone on W-Y-O who wanted to talk to me about last week's gravel race as I was running to my correct control. Sorry, gotta go!
At 16 I misinterpreted the trail markers for the property boundary. Only after attempting to re-attack from the corner again did I realize my mistake and recognize the OOB as an open field. Whups.
Went to the wrong rootstock in the swamp for 19. At least following Sudden to 20 was easy. Managed to hold off Syd but just barely.

Road Bike 3:31:12 intensity: (37:43 @1) + (1:53:47 @2) + (56:29 @3) + (3:13 @4) 57.64 mi (16.4 mph) +3432ft
ahr:135 max:179

Endurance/tempo ride between 150-240W with 1RM at 30s, 1min and 2 min along the way.

212W NP


Red - Splits

Friday May 4, 2018 #

6 AM

Kayak (Glider) 1:09:20 intensity: (1:02:14 @1) + (7:06 @2) 6.45 mi (5.6 mph) +16ft
ahr:100 max:131 slept:7.0

1-2-3-4-3-2-1 min ladder with 1 min rest between
12 PM

Strength (Maplewood Y) 38:00 [3]

Thursday May 3, 2018 #

11 AM

Run 45:51 intensity: (4:53 @1) + (24:11 @2) + (16:47 @3) 5.93 mi (7:44 / mi) +369ft 7:18 / mi
ahr:139 max:160 slept:7.5 shoes: Hoka Bondi 5

6 PM

Mtn Bike 1:37:18 intensity: (1:21:06 @1) + (16:12 @2) 18.39 mi (11.3 mph) +708ft
ahr:110 max:144

Wednesday May 2, 2018 #

6 AM

Swimming 1:06:04 [3] 2.4 km (27:32 / km)
slept:7.0

Sprint Day
200 fr wu
5x100 fr 1 and 5 as 100 fr sprint, 2-4 as 50 fr moderate, 5 sec rest then 50 fr sprint all on 2:45
200 IM drill
4x50 as ba/fr on 1:10
20x25 1-5 dolphin kick w/fins, 6-10 fly kick, 11-15 flutter kick, 16-20 ba sprint all on :45
4x50 as ba/fr on 1:10
10x50 odds easy, evens sprint 1-4 br, 5-8 fr, 9-10 ba on 1:30
100 fr cd
6 PM

Road Bike 1:20:49 intensity: (41:07 @1) + (27:49 @2) + (9:06 @3) + (2:47 @4) 23.3 mi (17.3 mph) +1306ft
ahr:124 max:174

Working on the Cat 5 portion of my power curve.
8 PM

Strength 28:00 [3]

Tuesday May 1, 2018 #

12 PM

Run 43:30 intensity: (1:03 @1) + (32:30 @2) + (7:49 @3) + (2:08 @4) 5.78 mi (7:32 / mi) +94ft 7:25 / mi
ahr:142 max:177 slept:7.5 shoes: Hoka Bondi 5

Monday Apr 30, 2018 #

6 AM

Swimming 1:06:34 [3] 3.4 km (19:35 / km)
slept:7.0

400 fr
400 fr pull
200 3 strokes fly then fr off each wall
200 ba, 200 br
800 fr sprinting every 4th 50
4x100 kick with fins descending in 1:45
400 fr
400 fr pull
6 PM

Road Bike 1:39:31 intensity: (1:19:26 @1) + (18:33 @2) + (37 @3) + (47 @4) + (8 @5) 27.18 mi (16.4 mph) +1086ft
ahr:111 max:181

Small ring Monday

Sunday Apr 29, 2018 #

8 AM

Kayak (Glider) 4:21:48 [3] 28.79 mi (6.6 mph)
slept:7.75

Back from Geneseo with LC and LL.

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