Training Log Archive: JayXCIn the 7 days ending Apr 15, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Apr 15, 2012 #
9 AM
Road Bike 2:46:00 [3] 49.6 mi (17.9 mph) +1840ft
slept:8.5
Thru Honeoye via Abbey Road and Grey Road. With cj and Richie.
Saturday Apr 14, 2012 #
8 AM
Mtn Bike 3:00:00 [3] 29.6 mi (9.9 mph) +5464ft
A Long Day with Ang and EG in preparation for The Longest Day.
Ride to Rattlesnake Hill from the southern boat launch on Hemlock Lake.
Ride to Rattlesnake Hill from the southern boat launch on Hemlock Lake.
C • nice 5
11 AM
Trek 3:23:00 [3] 8.1 mi (25:04 / mi)
shoes: Salomon XT Wings 2 (black)
Trek to the first 8 points from the Ultralong Championships a few years ago.
3 PM
Mtn Bike 1:44:00 [3] 22.6 mi (13.0 mph)
Ride back to the boat launch.
4 PM
Kayak 1:15:00 [3] 6.0 mi (4.8 mph)
Out and back on Hemlock. Had to turn around early as EG was pressed for time. Garmin died on the way back.
Friday Apr 13, 2012 #
6 AM
Swimming 1:15:00 [3] 2.2 km (34:05 / km)
slept:6.5
200 fr, 100 ba wu
4x75- 25 kick, 50 ba
2x25 scull head first
4x75- 25 drill, 50 ba moderate
2x25 scull feet first
4x75 ba- e, m, h x25
2x25 scull tuck
4x100 fr pull on 1:30
4x50 kick/fr
50 dolphin kick, no fins
4x50 ba sprint on 1:15
4x75- 25 kick, 50 ba
2x25 scull head first
4x75- 25 drill, 50 ba moderate
2x25 scull feet first
4x75 ba- e, m, h x25
2x25 scull tuck
4x100 fr pull on 1:30
4x50 kick/fr
50 dolphin kick, no fins
4x50 ba sprint on 1:15
Thursday Apr 12, 2012 #
12 PM
Run 40:40 [3] 5.8 mi (7:01 / mi)
slept:7.5 shoes: Asics 2160 III
Around the pond from Maplewood.
6 PM
Road Bike 1:33:10 [3] 28.66 mi (18.5 mph) +992ft
Doran Road Loop
Easy on the flats, hard on the uphills.
Easy on the flats, hard on the uphills.
Wednesday Apr 11, 2012 #
Kayak (Surf ski) 1:33:00 [3] 8.6 mi (5.5 mph)
Marsh Rd. and back with Richie on the canal. First time out on surf skis this year.
6 AM
Swimming 1:15:00 [4] 2.8 km (26:47 / km)
slept:6.5
200 fr, 100 ba/br
4x50- odds fly/fr, evens fr with tennis balls in hands on 1:20
4x200 fr pull on 3:00
4x25- odds ba/br, evens fr with tennis balls in hands on 1:20
4x200- odds IM, evens fr on 4:00
4x25- odds br/fr, evens fr with tennis balls in hands on 1:20
5x100 fr with fins on 1:25
4x25 fr with tennis balls in hands
4x50- odds fly/fr, evens fr with tennis balls in hands on 1:20
4x200 fr pull on 3:00
4x25- odds ba/br, evens fr with tennis balls in hands on 1:20
4x200- odds IM, evens fr on 4:00
4x25- odds br/fr, evens fr with tennis balls in hands on 1:20
5x100 fr with fins on 1:25
4x25 fr with tennis balls in hands
Tuesday Apr 10, 2012 #
6 PM
Road Bike 1:41:29 27.77 mi (16.4 mph) +2423ft
slept:7.5
Didn't feel recovered enough to bike race but wanted to get in some type of quality so rode out to the Parish Hill course and worked on some hills. Rain held off until the ride home.
Monday Apr 9, 2012 #
6 AM
Swimming 1:10:00 [3] 2.8 km (25:00 / km)
slept:7.0
300 fr, 100 ba, 100 br wu
8x50 drill- odds fly, evens fr
16x25 dolphin kick with fins, 10 kicks under water off the wall on :35.
8x100- 1-2 2 strokes fly then fr for the remaining length, 3-4 same but 4 strokes fly, 5-6 same but 6 strokes fly with fins, 7-8 same but 8 strokes fly on 2:00.
4x100 fr pull on 1:35
4x50 ba pull on :50
4x25 fly on :40
8x50 drill- odds fly, evens fr
16x25 dolphin kick with fins, 10 kicks under water off the wall on :35.
8x100- 1-2 2 strokes fly then fr for the remaining length, 3-4 same but 4 strokes fly, 5-6 same but 6 strokes fly with fins, 7-8 same but 8 strokes fly on 2:00.
4x100 fr pull on 1:35
4x50 ba pull on :50
4x25 fly on :40
6 PM
Mtn Bike 1:55:00 [2] 30.0 km (15.7 kph)
Out to Dryer and back with Richie.