Training Log Archive: JayXCIn the 28 days ending Feb 28, 2017:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||
Tuesday Feb 28, 2017 #
Run 46:03 [3] 6.0 mi (7:41 / mi) +395ft 7:13 / mi
slept:7.5 shoes: Hoka One One Bondi 4
Monday Feb 27, 2017 #
Strength (Maplewood Y) 35:00 [3]
slept:7.25
Sunday Feb 26, 2017 #
Trek 7:58:30 [3] 26.3 mi (18:12 / mi)
slept:8.5 shoes: Salomon Wings Pro 2
Saturday Feb 25, 2017 #
Trek 7:55:00 [3] 27.5 mi (17:16 / mi)
slept:5.75 shoes: Salomon Wings Pro 2
Friday Feb 24, 2017 #
Swimming 1:12:00 [4] 2.55 km (28:14 / km)
slept:7.0
8x50 fr on :50
5x100 kick with fins on 1:50
Videotaping of flip turns
100 fr wu again
8x50 fr on :50
200 fr pull, 100 fr pull, 50 fr pull all chasing Tony
200 fr pull cd
Water felt like molasses
Thursday Feb 23, 2017 #
Run 45:58 [3] 6.0 mi (7:40 / mi) +395ft 7:13 / mi
slept:7.75 shoes: Hoka One One Bondi 4
Mtn Bike 1:14:00 [3] 14.0 mi (11.4 mph)
Wednesday Feb 22, 2017 #
Cyclocross Bike 1:00:00 [2] 16.0 mi (16.0 mph)
slept:8.0
Tuesday Feb 21, 2017 #
Cyclocross Bike 1:00:00 [2] 15.0 mi (15.0 mph)
slept:8.0
Strength 20:00 [3]
Monday Feb 20, 2017 #
Note
slept:8.0 (rest day)
Sunday Feb 19, 2017 #
XC Skiing- Skate 3:17:00 [4] 51.0 km (3:52 / km) +3500ft 3:30 / km
slept:8.5
A wave start but caught by B wave leaders before the climb up Pink on 15. Kept eating and drinking hoping things would turn around and by the climb up 3 I started to feel a little pep. Managed to hold it together over the last 20k despite the slow snow finishing 84th. Hopefully one of these years there will be enough snow at home to train properly for these things.
38F at the start but the snow was a little colder, especially in the shade. Used RCS's with a Toko Blue base and a Toko HF red top coat. Choose these due to their structure instead of my less stiff S-Labs which had a Toko HF yellow top coat but no structure. I need a structure tool.
Saturday Feb 18, 2017 #
Note
XC skiing- Classic 3:26:00 [4] 51.0 km (4:02 / km) +3500ft 3:39 / km
slept:8.5
With temps in the 20s and predicted to climb to the 40s kick wax could potentially be an issue. Within the first 2k I could tell I had made a mistake as I could feel the front of my kick wax catching while double poling and on the downhills. At least I was climbing like a champ. Once the temps got above freezing things got a little better but then I could feel snow icing up under foot. I need to fire my wax tech.
Finished 63rd.
Glide- Toko blue HF then Toko red
Kick- Toko klister binder with 3 coats of new Toko yellow covered with one coat Swix VR45.
I should have shortened up the front of my wax pocket due to the thicker binder. Fatal flaw.
Friday Feb 17, 2017 #
Note
slept:8.0 (rest day)
Thursday Feb 16, 2017 #
Run 44:36 [3] 5.78 mi (7:43 / mi) +297ft 7:21 / mi
slept:8.0 shoes: Hoka One One Bondi 4
Wednesday Feb 15, 2017 #
Cyclocross Bike 1:00:00 [2] 15.2 mi (15.2 mph)
slept:8.0
Tuesday Feb 14, 2017 #
Cyclocross Bike 1:00:00 [2] 15.0 mi (15.0 mph)
slept:8.0
Monday Feb 13, 2017 #
Note
slept:5.5 (rest day)
Sunday Feb 12, 2017 #
XC skiing- Classic 8:30:00 [3] 78.0 km (6:32 / km)
slept:5.0
After a fun night of hanging out around the fire and sleeping on a haybale we set off for day two, albeit a little sore from the day before. It was much easier to get away from the masses so everyone was probably feeling the same way.
Started with Toko white again but switched to Toko red after the first leg. There seemed to be less fresh snow and more ice here, tracks were solid and fast which made double-poling much easier.
Just before the last leg the snow started falling and the new snow was very slow. Fortunately I only had one leg to ski in it, some folks still had three legs to go when it started making for a very long day.
The new snow also made for a long ride home.
Saturday Feb 11, 2017 #
XC skiing- Classic 9:00:00 [3] 82.0 km (6:35 / km)
slept:5.0
CSM- in an attempt to avoid the huge back-ups at the start last year I made sure to hammer the first 5k from the gun. It paid off as I was able to ski crowd free for the rest of the day. Skied with EG and AE the entire day which made it seem to go bY pretty quickly.
5F at the start. Used Toko white kick then switched to Toko blue after the first aid station. The snow was relatively fresh but had chunks of ice from some rain earlier in the week ground in. Very abrasive. Wax was completely gone at the end of each section.
Thursday Feb 9, 2017 #
Run 42:37 [3] 6.01 mi (7:05 / mi) +78ft 7:00 / mi
slept:8.0 shoes: Hoka One One Bondi 4
Wednesday Feb 8, 2017 #
Swimming 1:18:00 [4] 3.2 km (24:22 / km)
slept:7.0
400 pull as 50 br, 50 fr
2x [100 fr ez on 2:00, 4x25 br sprint on :45]
800 fr pull w/ 3-3 breathing on 1st and 3rd 200
2x [100 fr ez on 2:00, 4x25 sprint, odds fly, evens ba on :45]
800 pull as 150 fr, 50 ba
Cyclocross Bike 1:00:05 [3] 16.2 mi (16.2 mph)
Tuesday Feb 7, 2017 #
Run 41:50 [3] 5.67 mi (7:23 / mi) +285ft 7:03 / mi
slept:8.0 shoes: Hoka One One Bondi 4
Cyclocross Bike 1:00:56 [3] 16.01 mi (15.8 mph) +9ft
Monday Feb 6, 2017 #
Swimming 1:10:00 [4] 2.5 km (28:00 / km)
slept:6.5
3x100 ba w/ 4 dolphin kicks off each wall on 2:15
4x25 doggie paddle drill
4x25 dolphin kick on :40 (no fins)
6x100 fr w/ 2 dolphin kicks off each wall on 1:50
2x300 kick w/ fins as 75 dolphin, 25 flutter on 5:00
10x50 1-3, 6-8 as fly/ba, remainder as br/fr on :50
50 flutter kick sprint
100 fr cd
Strength 33:00 [3]
Sunday Feb 5, 2017 #
XC Skiing- Skate 2:07:41 [3] 16.0 mi (7:59 / mi) +1892ft 7:11 / mi
Cyclocross Bike 2:00:54 32.0 mi (15.9 mph)
ahr:123 max:137
Saturday Feb 4, 2017 #
Run 1:25:53 [3] 11.7 mi (7:20 / mi)
slept:7.25 shoes: Hoka One One Bondi 4
Forgot watch, must have been the Knob Creek last night.
XC skiing- Classic 2:07:45 [3] 12.3 mi (10:23 / mi) +1263ft 9:28 / mi
Friday Feb 3, 2017 #
Swimming 1:05:00 [4]
slept:7.0
6x75 as 50 drill, 25 swim in reverse IM order, no fr on 1:40
4x400 IM- 1- k,s,k,s w/fins 2- d,s,d,s 3- 2x200 IM on 4:30 4- 4x100 IM on 2:15
4x25 sprint in IM order on :40
200 fr cd
I skipped the bike intervals last night knowing this was coming.
Thursday Feb 2, 2017 #
Run 45:05 [3] 6.05 mi (7:27 / mi) +93ft 7:21 / mi
slept:8.0 shoes: Hoka One One Bondi 4
Wednesday Feb 1, 2017 #
Swimming 1:05:00 [4] 3.6 km (18:03 / km)
slept:7.0
400 fr pull
2x [4x50 fr on 1:10, 200 fr sprint, 100 fr ez on 2:00]
3x [4x25 fr on :30, 2x100 ba sprint on 2:30, 100 fr ez on 2:00]
4x25 kick w/fins on :25
100 fr cd
XC skiing- Classic 1:27:29 [3] 8.3 mi (10:32 / mi) +843ft 9:37 / mi