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Training Log Archive: JayXC

In the 7 days ending Jul 28:

activity # timemileskm+ftload
  Road Bike3 7:21:55 138.73(18.8/h) 223.27(30.3/h) 632699.0
  Cyclocross Bike2 3:56:47 54.64(13.8/h) 87.93(22.3/h) 394227.2
  Mtn Bike1 1:41:45 19.34(11.4/h) 31.13(18.4/h) 83214.4
  Run2 1:38:25 11.69(8:25) 18.81(5:14) 35815.0
  Strength3 1:15:0022.5
  Total11 15:53:52 224.4 361.14 11458178.1
  [1-5]11 15:53:51
averages - sleep:7.5

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MoTuWeThFrSaSu

Sunday Jul 28 #

8 AM

Cyclocross Bike (Boone canti ) 2:59:20 intensity: (2:25:35 @1) + (32:21 @2) + (1:24 @3) 40.17 mi (13.4 mph) +3787ft
ahr:114 max:150 slept:7.75

FLX GG route with Canadice adder

Saturday Jul 27 #

8 AM

Road Bike 3:27:07 intensity: (32:48 @1) + (1:40:01 @2) + (1:00:05 @3) + (14:13 @4) 63.75 mi (18.5 mph) +2331ft
ahr:139 max:169

Thursday Jul 25 #

6 AM

Run 53:25 intensity: (1 @0) + (40:51 @1) + (12:33 @2) 5.89 mi (9:04 / mi) +244ft 8:44 / mi
ahr:118 max:139 slept:7.0 shoes: Hoka Bondi 6

GTA run
6 PM

Mtn Bike (Top Fuel) 1:41:45 intensity: (59:59 @1) + (41:46 @2) 19.34 mi (11.4 mph) +832ft
ahr:119 max:137

8 PM

Strength 25:00 [3]

Lunges with weight
Jump squats
Lat pull downs
Pull-ups
Kettle bells
Core

Wednesday Jul 24 #

6 PM

Road Bike 1:44:05 intensity: (40:15 @1) + (26:20 @2) + (37:30 @3) 33.75 mi (19.5 mph) +1763ft
ahr:132 max:156

2x20 min Sweet Spot with 10 sec efforts up to 335W every 2 minutes. 10 min recovery between.

234W NP

Tuesday Jul 23 #

6 PM

Road Bike 2:10:43 intensity: (37:55 @1) + (51:00 @2) + (34:43 @3) + (7:05 @4) 41.23 mi (18.9 mph) +2232ft
ahr:136 max:175

VO2 max pyramid- These words together should make you uncomfortable.
254W NP
8 PM

Strength 35:00 [3]

Single leg deadlift
Fast overhead press
Pull-ups
Box jumps
Deadlift jumps
Fast bent over row
Core

Monday Jul 22 #

12 PM

Run 45:00 intensity: (8:18 @1) + (34:00 @2) + (2:42 @3) 5.8 mi (7:46 / mi) +114ft 7:37 / mi
ahr:131 max:149 slept:7.75 shoes: Hoka Bondi 6

6 PM

Cyclocross Bike (Boone Canti ) 57:27 [1] 14.47 mi (15.1 mph) +155ft
ahr:104 max:123

8 PM

Strength 15:00 [3]

Core, pull-ups, push-ups

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