Training Log Archive: JayXCIn the 7 days ending Jan 20, 2014:
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| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||
Monday Jan 20, 2014 #
Run 39:00 [2] 5.0 mi (7:48 / mi)
slept:9.0 shoes: Asics Cumulus 14 II
Road Bike 1:17:00 [2] 20.0 mi (15.6 mph)
175 w ave
Sunday Jan 19, 2014 #
XC skiing- Classic 1:45:00 [3] 13.0 mi (8:05 / mi) +2580ft 6:48 / mi
slept:8.5
XC Skiing- Skate 1:30:00 [3] 13.0 mi (6:55 / mi)
Saturday Jan 18, 2014 #
Run 1:24:32 11.64 mi (7:16 / mi) +761ft 6:50 / mi
ahr:154 max:194 slept:7.75 shoes: Asics Cumulus 14 II
XC Skiing- Skate 1:00:22 [2] 9.52 mi (6:20 / mi) +593ft 5:59 / mi
Road Bike 1:16:00 [2] 20.5 mi (16.2 mph)
87 rpm ave, 169w NP
Friday Jan 17, 2014 #
Swimming 1:15:00 [3] 2.9 km (25:52 / km)
slept:6.75
4x25 sculling
9x100 fr with 7,6,5,4 dolphin kick off each consecutive wall on 1:40
4x25 fr w/ 3,2,1,0 breaths.
10x50 ba on :55
4x25 fly w 4,3,2,1 breaths. Yeah right.
6x50 br w/ double pull-out off turn on 1:00
Thursday Jan 16, 2014 #
Run 42:55 [3] 6.0 mi (7:09 / mi) +395ft 6:44 / mi
slept:7.5 shoes: Asics Cumulus 14 II
Road Bike 1:03:00 [4] 18.0 mi (17.1 mph)
ahr:132 max:174
20 min wu
5 min- 323w ave
5 min easy
20 min- 277w ave
3x 1 min at 105 rpm+
cd
Wednesday Jan 15, 2014 #
Swimming 1:15:00 [4] 3.5 km (21:26 / km)
slept:7.0
8x75 as 25 kick, 50 swim. Odds fr, evens ba on 1:20
20x25 kick w/fins. 10 dolphin kicks under water then flutter the remaining distance on :30.
8x100 as 75 fr, 25 ba on 1:40
100 ez as 25 br, 25 fr.
2x [3x100 fr on 1:30, 50 fr ez, 6x25 ba sprint on :40]
6x50 fr cd
Road Bike 1:00:00 [2] 15.9 mi (15.9 mph)
Tuesday Jan 14, 2014 #
Run 39:05 [3] 5.5 mi (7:06 / mi)
slept:8.5 shoes: Asics Cumulus 14 II