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Training Log Archive: JayXC

In the 7 days ending Nov 4, 2017:

activity # timemileskm+ftload
  Swimming3 3:25:00 4.6(44:35) 7.4(27:42)82.5
  Road Bike2 2:07:47 36.75(17.3/h) 59.15(27.8/h) 126816.3
  Mtn Bike1 1:58:07 17.34(8.8/h) 27.91(14.2/h) 92014.4
  Run2 1:28:35 11.82(7:30) 19.02(4:39) 49629.3
  Cyclocross Bike2 49:56 8.9(10.7/h) 14.32(17.2/h) 7923.7
  Orienteering2 37:44 3.98(9:29) 6.41(5:53) 45827c16.2
  Total12 10:27:09 83.39(7:31) 134.2(4:40) 322127c182.4
averages - sleep:7.7

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SuMoTuWeThFrSa

Saturday Nov 4, 2017 #

Event: DVOA National Event Nov 4-5
 
9 AM

Orienteering 22:57 intensity: (22 @1) + (2:33 @2) + (15:43 @3) + (4:19 @4) 2.19 mi (10:29 / mi) +318ft 9:13 / mi
ahr:156 max:171 13c slept:8.5 shoes: Salomon Speedcross- black

Tough time identifying the control numbers due to their color on this map.
Decent nav through 9 but slow due to rocky terrain covered in leaves. Long route to 10 including a quick stop to show a jr where he was. Screwed up going to 12 with a poor route that was executed even worse including a double-back.
2 PM

Orienteering 14:47 intensity: (6 @1) + (16 @2) + (1:36 @3) + (12:29 @4) + (20 @5) 1.79 mi (8:15 / mi) +140ft 7:41 / mi
ahr:171 max:180 14c

Confidence in footing allowed for much faster running and I kept the mistakes to a minimum. Not sure I’m much better than this right now. Need to work on reading ahead.

Hawk Mountain - Sprint 1 Red - Splits

Penn State Berks - Sprint 2 Red - Splits

Friday Nov 3, 2017 #

6 AM

Swimming 1:05:00 [3] 2.1 km (30:57 / km)
slept:7.0

8x25 fr w/ 3, 2, 1, 0 breaths per length
4x125 as 75 fr, 50 ba on 2:30
8x25 odds fly, evens fr on :40
4x75 50 fr, 25 ba on 1:20
8x50 1-4 ba/br, 5-8 br/fr on 1:15. 50% success rate on new ba/br flip turn.
20x25 odds kick, evens fr on :40
100 fr cd

Thursday Nov 2, 2017 #

12 PM

Run 46:00 intensity: (1:22 @1) + (19:14 @2) + (18:43 @3) + (1:19 @4) + (5:22 @5) 6.0 mi (7:40 / mi) +379ft 7:14 / mi
ahr:148 max:188 slept:8.0 shoes: Hoka Bondi 4 (#2)

6 PM

Mtn Bike 1:58:07 intensity: (1:35:07 @1) + (19:51 @2) + (3:09 @3) 17.34 mi (8.8 mph) +920ft
ahr:108 max:159

Typical Thursday Loop

Wednesday Nov 1, 2017 #

6 AM

Swimming 1:10:00 [3] 2.95 km (23:44 / km)
slept:7.0

200 fr wu
6x75 as 25 drill, 50 fr on 1:30
20x25 kick w/ fins on :35
2x250 fr 2 strokes before wall and after flip without breathing on 4:30
12x50 odds fly/ba, evens br/fr on 1:10
20x25 build on :40, odd sets of 4 fr, evens ba.
200 fr cd

Tuesday Oct 31, 2017 #

12 PM

Run 42:35 intensity: (54 @1) + (12:48 @2) + (20:30 @3) + (8:23 @4) 5.82 mi (7:19 / mi) +117ft 7:11 / mi
ahr:151 max:177 slept:8.0 shoes: Hoka Bondi 4 (#2)

6x15 sec strides
6 PM

Road Bike 1:05:05 intensity: (39:45 @1) + (15:23 @2) + (9:57 @3) 18.68 mi (17.2 mph) +659ft
ahr:124 max:163

Monday Oct 30, 2017 #

6 AM

Swimming 1:10:00 [4] 2.35 km (29:47 / km)
slept:6.75

3x100 as 75 fr, 25 stroke in IM order on 2:15
4x25 tennis ball drill
3x200 fr on 3:30
4x25 tennis ball drill
6x50 br/fr on 1:15
16x25 kick with fins throwing/juggling a tennis ball. So now I have that skill.
2x100 IM on 2:15, 4x25 sprint ba on :45
100 IM on 2:15, 2x25 sprint ba on :45
100 fr cd
6 PM

Road Bike 1:02:42 [1] 18.07 mi (17.3 mph) +609ft
ahr:113 max:121 (rest day)

30 minute blank stare while I waited for Zwift to update.

Sunday Oct 29, 2017 #

Cyclocross Bike 15:00 [3] 4.0 mi (16.0 mph)

Spinning on the trainer before the race.
2 PM

Cyclocross Bike 34:56 intensity: (47 @1) + (16 @2) + (4:20 @3) + (29:33 @4) 4.9 mi (8.4 mph) +79ft
ahr:166 max:174 slept:8.75

Park Ave CX-
Complete mud fest. 1st place Masters 40+ in a very small field.
C • Impressive work 3

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