Training Log Archive: JayXCIn the 7 days ending Apr 14, 2019:
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Sunday Apr 14, 2019 #
10 AM
Road Bike 3:00:09 49.35 mi (16.4 mph) +232ft
ahr:124 max:147
3 PM
Trek 1:33:37 5.06 mi (18:30 / mi) +811ft 16:04 / mi
ahr:87 max:120
Download from W4J while putting time on some new shoes and testing a new fleece.
Saturday Apr 13, 2019 #
6 AM
Run 1:20:31 10.31 mi (7:49 / mi) +160ft 7:42 / mi
ahr:137 max:159 slept:7.75 shoes: Hoka Bondi 6
ODR- Perinton Trail-Ayrault
9 AM
Road Bike 3:00:03 51.02 mi (17.0 mph) +3446ft
ahr:136 max:162
Free ride. Windy as hell.
Friday Apr 12, 2019 #
5 PM
Climbing 2:00:00 [2]
slept:8.0
At CRG
Thursday Apr 11, 2019 #
6 AM
Strength 1:09:03
ahr:95 max:153 slept:7.0
Max sustained Squat
T1-overhead press
T2- bench press
T3- lat pulldown
Then plyometrics:
10x med ball throw high
10x med ball throw to floor
10x med ball throw to wall
5x box jumps
20x rope whip
repeated 3x for time
core
T1-overhead press
T2- bench press
T3- lat pulldown
Then plyometrics:
10x med ball throw high
10x med ball throw to floor
10x med ball throw to wall
5x box jumps
20x rope whip
repeated 3x for time
core
6 PM
Road Bike 1:05:02 18.64 mi (17.2 mph) +7ft
ahr:128 max:141
Wednesday Apr 10, 2019 #
11 AM
Run 46:55 6.07 mi (7:44 / mi) +393ft 7:17 / mi
ahr:150 max:194 slept:8.5 shoes: Hoka Bondi 6
6 PM
Road Bike 2:10:04 37.72 mi (17.4 mph) +1674ft
ahr:135 max:156
4x8 min at 245W then a race against the sunset.
Tuesday Apr 9, 2019 #
6 PM
Road Bike 1:57:22 31.05 mi (15.9 mph) +1967ft
ahr:125 max:146
3x10 min at 230W.