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Training Log Archive: JayXC

In the 7 days ending Mar 31, 2019:

activity # timemileskm+ftload
  Road Bike3 7:06:58 144.89(20.4/h) 233.17(32.8/h) 453161.7
  Climbing2 4:15:0051.0
  Trek1 3:57:41 11.99(19:49) 19.3(12:19) 243325.1
  Kayak2 3:31:43 17.09(4.8/h) 27.5(7.8/h)21.2
  Strength3 2:57:32 1119.4
  Mtn Bike1 2:05:12 19.55(9.4/h) 31.46(15.1/h) 122617.4
  Run1 44:32 5.87(7:35) 9.45(4:43) 12218.1
  Total13 24:38:38 199.39 320.88 8323213.8
  [1-5]13 24:38:07
averages - sleep:7.3

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MoTuWeThFrSaSu

Sunday Mar 31, 2019 #

9 AM

Kayak 2:13:15 [1] 11.08 mi (5.0 mph)
ahr:86 max:101

Whitecaps on the canal heading west.
2 PM

Road Bike 2:30:43 [1] 52.66 mi (21.0 mph) +1462ft
ahr:110 max:122

Rest week achieved, thankfully.

Saturday Mar 30, 2019 #

8 AM

Road Bike 3:04:05 intensity: (1:24:26 @1) + (1:39:38 @2) + (1 @3) 66.37 mi (21.6 mph) +1958ft
ahr:121 max:137

1 PM

Trek 3:57:41 intensity: (3:44:40 @1) + (13:01 @2) 11.99 mi (19:49 / mi) +2433ft 16:38 / mi
ahr:92 max:136

Muddy Sneaker trek with a pack and KDU. No I wasn’t carrying her.

Friday Mar 29, 2019 #

6 AM

Strength 1:03:59 intensity: (11 @0) + (52:33 @1) + (7:30 @2) + (3:35 @3) + (10 @4)
ahr:106 max:165

Plyometrics
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
T2- overhead press, bench
Core
5 PM

Climbing 2:00:00 [2]

With KDU and LC

Thursday Mar 28, 2019 #

6 AM

Strength 58:59 intensity: (12 @0) + (57:16 @1) + (1:31 @2) +11ft
ahr:88 max:132 slept:7.25

T1- bench press
T2- seated row
T3- lat pull down, lat raises
Core
6 PM

Mtn Bike 2:05:12 intensity: (1:19:26 @1) + (43:09 @2) + (2:37 @3) 19.55 mi (9.4 mph) +1226ft
ahr:117 max:153

New bike is fast!

Wednesday Mar 27, 2019 #

6 PM

Road Bike 1:32:10 intensity: (14:32 @1) + (1:04:59 @2) + (12:39 @3) 25.86 mi (16.8 mph) +1111ft
ahr:134 max:164

12x Tractor Pulls

217W NP

Tuesday Mar 26, 2019 #

6 AM

Strength 54:34 intensity: (8 @0) + (54:25 @1) + (1 @2)
ahr:94 max:124 slept:6.5

T1- deadlift (max sustained)
T2- overhead press
T3- high pull, tri pull down
Core
12 PM

Run 44:32 intensity: (28 @1) + (21:59 @2) + (9:45 @3) + (2:46 @4) + (9:34 @5) 5.87 mi (7:35 / mi) +122ft 7:26 / mi
ahr:153 max:190 shoes: Hoka Bondi 6

5 PM

Climbing 2:15:00 [2]

Monday Mar 25, 2019 #

6 PM

Kayak (Glider) 1:18:28 [1] 6.01 mi (4.6 mph)
ahr:87 max:98 slept:8.0

In a real kayak on water finally

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