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Training Log Archive: JayXC

In the 7 days ending Jul 21:

activity # timemileskm+ftload
  Road Bike5 13:19:05 247.93(18.6/h) 399.0(30.0/h) 12197191.8
  Run2 1:49:42 12.49(8:47) 20.1(5:27) 72618.4
  Cyclocross Bike1 1:06:53 16.6(14.9/h) 26.72(24.0/h) 2896.8
  Strength2 48:0014.4
  Total10 17:03:40 277.02 445.82 13212231.4
averages - sleep:8

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MoTuWeThFrSaSu

Sunday Jul 21 #

9 AM

Road Bike 3:33:36 intensity: (24:14 @1) + (1:37:18 @2) + (1:30:43 @3) + (1:21 @4) 66.46 mi (18.7 mph) +3196ft
ahr:141 max:168 slept:9.75

Zone 2 with tempo efforts in last hour

217W NP

Saturday Jul 20 #

6 AM

Road Bike 4:15:09 intensity: (21:56 @1) + (1:41:26 @2) + (1:36:32 @3) + (35:15 @4) 76.67 mi (18.0 mph) +3934ft
ahr:145 max:176 slept:8.0

60 min Sweet Spot with bursts to 420W every 6 minutes. Completed it but it crushed me for the rest of the ride. The heat didn’t help.

211W NP

Friday Jul 19 #

6 PM

Cyclocross Bike (Boone canti ) 1:06:53 intensity: (1:06:00 @1) + (53 @2) 16.6 mi (14.9 mph) +289ft
ahr:106 max:127 slept:7.6

>50% FTP

Thursday Jul 18 #

6 AM

Run 1:01:41 intensity: (45:33 @1) + (15:17 @2) + (51 @3) 6.48 mi (9:31 / mi) +379ft 9:01 / mi
ahr:116 max:152 slept:7.0 shoes: Hoka Bondi 6

GTA run
6 PM

Road Bike 1:54:01 intensity: (16:42 @1) + (1:32:59 @2) + (4:20 @3) 36.22 mi (19.1 mph) +1861ft
ahr:132 max:150

8 PM

Strength 33:00 [3]

Plyometrics and core

Wednesday Jul 17 #

6 PM

Road Bike 1:55:09 intensity: (17:39 @1) + (52:54 @2) + (44:36 @3) 37.08 mi (19.3 mph) +1621ft
ahr:137 max:158

Tuesday Jul 16 #

12 PM

Run 48:01 intensity: (6:20 @1) + (25:58 @2) + (15:43 @3) 6.01 mi (7:59 / mi) +347ft 7:35 / mi
ahr:138 max:159 slept:7.5 shoes: Hoka Bondi 6

Monday Jul 15 #

6 PM

Road Bike 1:41:10 intensity: (32:12 @1) + (33:02 @2) + (31:12 @3) + (4:44 @4) 31.5 mi (18.7 mph) +1585ft
ahr:135 max:170

3x (3 min sweet spot, 1 min vo2max repeated 3x) with 10 min rest between
230W NP

Nearly identical May 9th
8 PM

Strength 15:00 [3]

Core, pushups and pull-ups

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