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Training Log Archive: JayXC

In the 28 days ending Feb 28, 2010:

activity # timemileskm+ftload
  XC skiing- Classic5 26:33:00 150.37(10:36) 242.0(6:35) 6400694.5
  Snowshoe3 10:03:00 27.9(21:37) 44.9(13:26) 7400318.4
  XC Skiing- Skate4 8:17:40 67.67(7:21) 108.91(4:34)253.6
  Swimming6 6:35:00 8.87(44:32) 14.27(27:40)217.5
  Road Bike6 6:25:00 91.5(14.3/h) 147.26(22.9/h)89.1
  Run7 5:34:38 47.14(7:06) 75.86(4:25) 650100.4
  Telemark Ski1 2:20:0042.0
  Strength1 35:0010.5
  Total33 66:23:18 393.46 633.21 144501725.9
averages - sleep:7.4

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Sunday Feb 28, 2010 #

9 AM

XC skiing- Classic 5:56:00 [4] 16.5 mi (21:35 / mi) +6400ft 15:47 / mi
slept:8.25

With the large network of ski trails we decided to use skis but carried out snow shoes just in case. Felt like we were moving along well all day but ended with only 15 of 20 controls, finishing 6th overall. Winning teams managed 18/20 with snowshoes.

Note- While getting my Salomon XT Wings ready in case we were on snowshoes I discovered that the lacing system broke yesterday during the day sometime. This has happened to me twice with 2 different pair of these, both times during competition. I love the shoes but shouldnt the laces last more than 130 miles?
C • ski shoes 4
C • nice work on the snowgaine! 2

Saturday Feb 27, 2010 #

Event: CNYO Snowgaine
 
8 AM

Snowshoe 7:59:00 [4] 17.0 mi (28:11 / mi) +7400ft 19:57 / mi
slept:6.25 shoes: Salomon XT Wings II

Teamed up with S. Pleban. Decided to try traveling on skis but after the first control we decided it was a mistake and headed back to get the snowshoes. Scored 13/20 controls.
C • 1 minute 4

Thursday Feb 25, 2010 #

6 PM

Snowshoe 1:02:00 [3] 5.5 mi (11:16 / mi)
slept:7.25 shoes: Salomon XT Wings II

Run from home with SH on Lehigh Trail to Fisher Park looping around and back. Snow's getting deep.

Wednesday Feb 24, 2010 #

6 AM

Swimming 1:05:00 [3] 2.6 km (25:00 / km)
slept:6.75

400 wu
8x25 ba counting strokes
10x50 pull on :50
5x100 ba counting strokes
8x25 fr counting strokes
10x50 pull on :50
3x100 fr counting strokes
6 PM

XC Skiing- Skate 1:22:00 [2] 12.0 km (6:50 / km)

At Harriet with TJU and SJU. Lots of fresh snow.

Tuesday Feb 23, 2010 #

12 PM

Run 36:15 [3] 5.0 mi (7:15 / mi)
slept:7.0 shoes: Asics 2150

Easy run while the building-wide fire alarm was going off. False alarm.
C • Nice! 3
8 PM

Road Bike 1:01:00 [3] 14.0 mi (13.8 mph)

Same as yesterday

Monday Feb 22, 2010 #

6 PM

Road Bike 1:02:00 [2] 14.0 mi (13.5 mph)
slept:7.5

High cadence, low load.

Sunday Feb 21, 2010 #

9 AM

XC Skiing- Skate race 2:53:00 [5] 49.0 km (3:32 / km)
slept:8.25

A little cooler today, 22F at the start. Skis weren't running very well with the 1.5" of new snow which fell overnight. Still managed to get in a pack with the B wave leaders and felt good thru 40k. Last 10k on the parkway was very tough as an out and back over 3 tough hills with blown out triceps. Finished 74th overall, 14/54 in age group which is an improvement over last year.

Saturday Feb 20, 2010 #

Event: Gatineau Loppets
 
9 AM

XC skiing- Classic race 3:12:00 [5] 49.0 km (3:55 / km)
slept:8.0

28 degrees at the start, 33 at the finish made for challenging kick wax selection. 1.5" of powder fell early this morning making the set tracks very slow and as a result most of the time the fastest snow was out of the tracks. Had a good start but fell into no mans land after the climb up Pink. No top end to speak of but not really a surprise given last week so some of the small climbs ramped up the HR pretty quickly. Penguin was thrill that took me 3k to recover from.
Overall, not good, not bad. Finished somewhere around 45th. 18 minutes behind the winner, Phil Shaw.

Friday Feb 19, 2010 #

7 AM

Note
slept:7.75 (rest day)

I should add ski waxing as an activity...

Traveling to Ottawa in the pm.

Thursday Feb 18, 2010 #

12 PM

Run 39:53 [3] 5.88 mi (6:47 / mi)
ahr:161 slept:7.75 shoes: Asics 2150

Brook Road loop finishing up around front.
Few 200m pick-ups added in.

Wednesday Feb 17, 2010 #

6 AM

Swimming 50:00 [4] 2.0 km (25:00 / km)
slept:6.25

20x50 ba with fins on :55
4x250 broken as 200 fr, 50 ba sprint on 4:25

Back sets exploited the fatigue from the weekend.
Should have stayed in bed.
7 PM

XC skiing- Classic 1:15:00 [1] 5.0 mi (15:00 / mi)

At Bristol with SJU, TJU and SH. There's a lot of snow up there all of a sudden.

Tuesday Feb 16, 2010 #

12 PM

Run 43:30 [3] 6.0 mi (7:15 / mi)
ahr:146 slept:7.75 shoes: Asics 2150

Telephone Rd loop
8 PM

Road Bike 1:00:00 [2] 14.0 mi (14.0 mph)

Sunday Feb 14, 2010 #

6 AM

XC skiing- Classic 7:30:00 [3] 76.4 km (5:53 / km)
slept:8.75

Canadian Ski Marathon
Day 2- Only 4 sections, 18.9k, 22.1k (seemed much easier in opposite direction), 23k, 11.9k. Essentially same as day 1 but in reverse with a little longer last loop for the golds. Slightly colder due to the breeze but brilliant sunshine the entire day. Organizers regroomed nearly then entire course over night.
Fun day but happy to see the finish line.

Saturday Feb 13, 2010 #

Event: Canadian Ski Marathon
 
6 AM

XC skiing- Classic 8:40:00 [3] 82.0 km (6:20 / km)
slept:5.75

Canadian Ski Marathon
Day 1- 5:40am start in Montebello. Poor snow coverage forced a change to the traditional point to point route. Fortunately the back-up Kenauk Preserve in the Laurentian Mountains is also a great place to ski and had pretty good coverage. Route included 5 sections, 7.1k, 5.3k, 23k, 22.1k, 18.9k with section 4 being the most difficult.
As this was our third year we were attempting the Coureur Des Bois- Gold which requires you carry everything needed to camp out between the two days events. My pack weighed in at 18 lbs which seemed very light compared to the veterans, some of which had done this 25+ years. Not sure what they were carrying. My contents- 0 degree bag, down booties, mittens, parka and pants, bivy sack (not used but good ins.), small dry bag with socks, shirt, hat and rain jacket, food and some pain killer courtesy of Johnny Walker.
Organization for this event is incredible. Each aid station has warm gatorade, honey water, soup, dried fruit, cookies, bananas and ski wax service.
We arrived at the gold camp around 2:30pm and it was quite the village. Signed in and found a nice camp site where the support brought us each 2 hay bales (1 for sitting on, 1 for sleeping on) and a load of firewood, followed by a guy with a propane blowtorch to light it. Cooking meals was accomplished using boiling water from an all-you-can-drink boiling water bar open all night.
There was still people arriving around 6pm which must be a long day.
Went to sleep around 8pm, woke up to the blowtorch guy re-lighting our campfire at 4:45am.
C • pack wt 2

Friday Feb 12, 2010 #

Note
slept:7.5 (rest day)

Thursday Feb 11, 2010 #

6 PM

Snowshoe 1:02:00 [2] 5.4 mi (11:29 / mi)

Around Mendon Ponds with SH

Wednesday Feb 10, 2010 #

6 AM

Swimming 1:15:00 [4] 2.5 km (30:00 / km)
slept:6.75

8x50 k/s, ds
10x50 1-6 fr on :55, 7-10 ch on :65
4x25 under water
4x25 kick, 3x100 at 75%, 4x25 build
2x(200 IM ez, 100 IM med, 50 sprint fly, 25 skull, 25 sprint fly)
4x50 fr on :50

Tuesday Feb 9, 2010 #

8 PM

Road Bike 1:01:00 [2] 15.0 mi (14.8 mph)

Spin on trainer

Monday Feb 8, 2010 #

6 AM

Swimming 1:15:00 [4] 3.1 km (24:12 / km)
slept:6.5

Missed the warm-up
8x50 1-4 fr on :55, 5-8 ba on :65
4x50 kick w/o fins
3x100 in 1:25 on 1:40
4x25 build- All of this was what the folks swimming in the meet this weekend were told to do as a warm up.
1000 pull in 13:20 breathing NPS.
4x50 br pull, flutter kick
1000 pull in 13:50 breathing every 3rd stroke.
12 PM

Run 41:20 [3] 6.0 mi (6:53 / mi) +650ft 6:15 / mi
shoes: Asics 2150

Telephone Rd. loop

Sunday Feb 7, 2010 #

Event: ROC Ski-O at South Section of Mendon Ponds Park
 
9 AM

Telemark Ski 2:20:00 [3]
slept:8.5

Total ski time, 3:00.
2 PM

Road Bike 1:21:00 [2] 20.0 mi (14.8 mph)

C • not gonna ask 1

Saturday Feb 6, 2010 #

7 AM

Run 1:25:40 [3] 11.96 mi (7:10 / mi)
slept:7.8 shoes: Asics 2150

ODR- Loud-Blum-Thayer-Steel
10 AM

XC Skiing- Skate 2:42:40 [3] 18.27 mi (8:54 / mi)

Skate around Mendon Ponds. Fast grass when we got there but improved by the hour and coverage was good when I left.

Friday Feb 5, 2010 #

6 AM

Swimming 1:10:00 [4] 1.67 km (41:47 / km)
slept:6.75

500 fr wu
8x50 ch, fr on :55
8x25 kick with fins on 1:00 with continuous kick at the wall
50 EZ
2x100 fr sprint with fins in 1:08
50 EZ
175 pull
4x50 fr sprint off the blocks

Fun workout.
12 PM

Strength 35:00 [3]

Thursday Feb 4, 2010 #

6 PM

Run 51:00 [3] 7.0 mi (7:17 / mi)
shoes: Asics 2150

Smith-Mile Square

Wednesday Feb 3, 2010 #

6 AM

Swimming 1:00:00 [4] 2.4 km (25:00 / km)

400 wu
4x25 fr with tennis ball under chin
6x150 pull on 2:15
4x25 br with tennis ball under chin
4x75 br kick
12x50 fr 1-4 on :55, 5-8 on :50, 9-12 on :45
got out early for meeting at work.
6 PM

XC Skiing- Skate 1:20:00 [3] 11.5 mi (6:57 / mi)

Nordic Center with EG, GG, MB and DB. Still a little flat from the weekend.

Tuesday Feb 2, 2010 #

12 PM

Run 37:00 [3] 5.3 mi (6:59 / mi)
shoes: Asics 2150

short Telephone loop

Monday Feb 1, 2010 #

8 PM

Road Bike 1:00:00 [3] 14.5 mi (14.5 mph)

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