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Training Log Archive: JayXC

In the 7 days ending Mar 17, 2019:

activity # timemileskm+ftload
  Road Bike3 7:46:28 137.6(17.7/h) 221.45(28.5/h) 580880.0
  Run3 3:18:23 25.26(7:51) 40.65(4:53) 98068.5
  Strength4 3:08:1523.0
  Climbing1 1:50:0011.0
  Kayak1 1:00:00 6.31(6.3/h) 10.15(10.1/h)12.0
  Total12 17:03:06 169.17 272.25 6788194.5
  [1-5]12 17:02:24
averages - sleep:7.7

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MoTuWeThFrSaSu

Sunday Mar 17, 2019 #

1 PM

Road Bike 55:21 intensity: (44:46 @1) + (10:35 @2) 13.66 mi (14.8 mph) +983ft
ahr:118 max:135

Forgot to start the workout on the Garmin.

Road Bike 2:05:29 intensity: (40:04 @1) + (1:15:01 @2) + (10:24 @3) 33.3 mi (15.9 mph) +1700ft
ahr:128 max:163

Pmax
6 PM

Kayak (Erg) 1:00:00 [2] 10.15 km (10.1 kph)
slept:8.5

7 PM

Strength 15:00 [3]

Core and pull-ups

Saturday Mar 16, 2019 #

6 AM

Run 1:46:54 intensity: (3:34 @1) + (1:02:16 @2) + (26:44 @3) + (4:28 @4) + (9:52 @5) 13.64 mi (7:50 / mi) +557ft 7:33 / mi
ahr:145 max:190 slept:8.0

12 PM

Road Bike 3:00:56 intensity: (23:19 @1) + (2:37:37 @2) 63.51 mi (21.1 mph) +2036ft
ahr:128 max:140

Friday Mar 15, 2019 #

6 AM

Strength 1:00:30 intensity: (29 @0) + (57:53 @1) + (2:08 @2)
ahr:92 max:143 slept:6.75

T1- squat (max sustained)
T2- bench press
T3- high pull, lat pull down
3x15 kbl swing
Core

Thursday Mar 14, 2019 #

6 AM

Strength 1:06:31 intensity: (13 @0) + (59:46 @1) + (3:08 @2) + (3:24 @3)
ahr:98 max:155 slept:7.0

Plyometrics Day

Adapting slow strength gains into fast, dynamic functional power.
10x med ball wall throws
10x med ball ground throws
10x box jumps
10x single arm OHP with light weight-fast
20x mountain climbers, all done 3x

then

T1- overhead press, bench press
T2- lat raise
T3- lat pulldown, seated row




11 AM

Run 44:50 intensity: (26 @1) + (31:33 @2) + (4:23 @3) + (2:30 @4) + (5:58 @5) 5.83 mi (7:41 / mi) +108ft 7:33 / mi
ahr:146 max:190 shoes: Hoka Bondi 6

Wednesday Mar 13, 2019 #

6 PM

Road Bike 1:44:42 intensity: (42:38 @1) + (54:17 @2) + (7:47 @3) 27.13 mi (15.5 mph) +1089ft
ahr:124 max:164

Tuesday Mar 12, 2019 #

6 AM

Strength 46:14 [1]
ahr:91 max:122

T1- deadlift (Max sustained)
T2- overhead press
T3- lat pulldown
then core
12 PM

Run 46:39 intensity: (2:05 @1) + (25:14 @2) + (1:20 @3) + (5:33 @4) + (12:27 @5) 5.79 mi (8:03 / mi) +315ft 7:40 / mi
ahr:153 max:192 shoes: Hoka Bondi 6

Summer routes may be open Thursday.

Monday Mar 11, 2019 #

6 PM

Climbing 1:50:00 [1]
slept:8.0

With EG

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