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Training Log Archive: JayXC

In the 29 days ending Feb 29, 2016:

activity # timemileskm+ftload
  XC skiing- Classic5 27:01:53 158.3(10:15) 254.76(6:22) 12828504.0
  Swimming8 9:00:00 12.24(44:07) 19.7(27:25)285.0
  Road Bike6 7:40:59 125.62(16.4/h) 202.17(26.3/h) 8271.3
  Run7 6:28:43 50.34(7:43) 81.01(4:48) 3341115.1
  XC Skiing- Skate3 5:24:51 51.51(6:18) 82.9(3:55) 4861104.8
  Cyclocross Bike2 3:11:47 48.95(15.3/h) 78.78(24.6/h) 172631.0
  Back country skiing1 1:42:58 3.77(27:19) 6.07(16:58) 28120.6
  Strength1 35:0010.5
  Total33 61:06:11 450.73 725.38 231191142.4
  [1-5]33 61:06:06
averages - sleep:7.4

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MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Feb 29, 2016 #

Note
slept:7.5 (rest day)

Sunday Feb 28, 2016 #

9 AM

XC Skiing- Skate 3:03:30 intensity: (42 @1) + (4:57 @2) + (1:57:56 @3) + (59:55 @4) 31.93 mi (5:45 / mi) +3411ft 5:13 / mi
ahr:160 max:173 slept:9.0

Gatineau Loppet, Skate-

B wave start with cj. Felt decent surprisingly and raced in the B wave lead pack most of the day finishing 66th.

22F all day. Grooming from Friday with 3" of fresh snow on top.

Toko HF red glide

XC Ottawa recommendation-
Vauhti HF Green then Vauhti HF blue, top coat flouro hvc 15.1

Saturday Feb 27, 2016 #

9 AM

XC skiing- Classic 3:14:57 intensity: (2:39 @1) + (14:01 @2) + (1:53:34 @3) + (1:04:43 @4) 32.04 mi (6:05 / mi) +3341ft 5:32 / mi
ahr:159 max:178 slept:8.0

Gatineau Loppet, Classic-

Had great kick, poor glide. I'd catch someone on the climbs and then watch them ski away on the descents. I couldn't feel my kick wax catching so I don't think that was the issue. Despite that it was a fun day regardless. Felt solid with very little fatigue from last week surprisingly. Finished 60th.

Untitled

Awesome kick, poor glide.

22F rising to 28F. Transformed snow with 2" of fresh snow tilled in.

Toko HF red glide
Toko klister binder ironed in then Toko ultraviolet and cooled then covered with Swix VR45

XC Ottawa recommendation-
Glide- Vauhti HF Moly then Vauhti HF green, HFC 21.1 topcoat.
Kick- Rode Chola + Vauhti K-base klister + base binder mixed, K15 top layer
C • Nice! 2

Thursday Feb 25, 2016 #

12 PM

Run 43:33 [3] 5.62 mi (7:45 / mi) +268ft 7:25 / mi
slept:8.0 shoes: Hoka Stinson ATR

Wednesday Feb 24, 2016 #

Note
slept:8.0 (rest day)

Tuesday Feb 23, 2016 #

Note
slept:7.5 (rest day)

Monday Feb 22, 2016 #

Note
slept:7.0 (rest day)

Fully embracing my role as a tourist/shopper.

Sunday Feb 21, 2016 #

5 AM

XC skiing- Classic 10:15:00 [3] 52.0 mi (11:50 / mi) +3525ft 11:07 / mi
slept:5.0

CSM Day 2- watch died.

Once the rain stopped the temps dropped below freezing and firmed up the snow. Klister was once again the choice but about 5k in fresh snow started and so did the clumps of snow on my kick zone. On Section 2 of the day I made the decision to remove the Klister and switch to hard wax but it took me 3 different attempts to get it right (violet then red then finally new Toko yellow). At the start of Section 3 for the day Ang caught me and we ended up skiing the rest of the day together which was fun.
Finished at 4pm, shuttle back to Buckingham then drive to lake Placid for the NY State HS Nordic Champs. Long day by the end.
C • Suweettt! 1

Saturday Feb 20, 2016 #

5 AM

XC skiing- Classic 9:55:17 [3] 48.59 mi (12:15 / mi) +4266ft 11:19 / mi
slept:6.0

CSM Day 1- Slow travel for the first 10k with very tricky snow that had a lot of people with snowmen building up in their kick zones. Once the rain started waxing issues went away as everyone went to Klister. I used the new spray on Toko klister (yellow) which worked great. There was very little wasted time at the aid stations as you'd get cold very quickly otherwise. Skied the last 2 sections in rain gear. Swix techs were applying Swix Universal klister.

Once in Gold Camp the rain stopped and we had dinner and some laughs around the fire then turned in to bed but not much later the rain started and lasted until around 3am. Fortunately I had my SOL Escape bivy which kept me dry with the exception of my face but I was able to use my rain jacket as a tarp for that. Glad I was prepared for the worst-case scenario because it showed up.

Untitled


Friday Feb 19, 2016 #

Event: Canadian Ski Marathon
 
6 AM

Swimming 1:00:00 [3] 1.8 km (33:20 / km)
slept:7.0

200 fr wu
4x100 IM
8x75 kick w/fins. Bailed on the sprint part of it.
5x100 fr pull on 1:35
100 fr cd

There was more but it's not coming to me.

Thursday Feb 18, 2016 #

12 PM

Run 45:47 [3] 5.78 mi (7:55 / mi) +297ft 7:33 / mi
slept:7.5 shoes: Hoka Stinson ATR

Wednesday Feb 17, 2016 #

6 AM

Swimming 1:15:00 [4] 2.65 km (28:18 / km)
slept:7.0

400 fr wu
4x125 as 50 drill in IM order, 75 fr on 2:20
50 fr ez
4x100 sprint w/fins on 2:30 1- fly/ba by 50, 2- ba, 3&4 fr.
4x75 fr ez on 1:25
4x50 fr on :60
4x100 kick sprint w/fins on 2:30 1- dolphin 2- dolphin/flutter by 50, 3/4 dolphin with kickboard
4x50 fr on :60
2x50 fr sprint on 1:30
100 fr cd
6 PM

Road Bike 1:01:58 [1] 16.01 mi (15.5 mph)
ahr:100 max:121

Easy spin then off to pack for CSM.

Tuesday Feb 16, 2016 #

7 PM

Back country skiing 1:42:58 [2] 3.77 mi (27:19 / mi) +281ft 25:31 / mi
slept:7.5

Easy ski around MPP in the deep stuff.

Monday Feb 15, 2016 #

6 AM

Swimming 1:05:00 [4] 2.7 km (24:04 / km)
slept:7.0

5x100 fr on 1:45
6x50 ba on 1:10
3x [4x25 kick w/fins on :40, 2x50 fly on 1:10]
500 fr pull
6x25 fr sprint w/ 8 dolphins kicks off the wall on :45
6x75 fr on 1:15
300 fr cd
C • Swimming 7

Sunday Feb 14, 2016 #

10 AM

Road Bike 2:15:23 intensity: (34:31 @1) + (1:38:51 @2) + (2:01 @3) 37.23 mi (16.5 mph) +24ft
ahr:126 max:147 slept:9.0

Watching Bridge of Spies.

Saturday Feb 13, 2016 #

6 AM

Run 1:06:19 [3] 8.69 mi (7:38 / mi) +752ft 7:03 / mi
slept:8.0 shoes: Hoka Stinson ATR

ODR-Fishers Loop

Friday Feb 12, 2016 #

11 AM

Swimming (Maplewood Y) 55:00 [4] 2.2 km (25:00 / km)
slept:7.5

300 fr wu
3x [200 fr pull on 3:15, 4x25 stroke on :40, stroke in IM order]
400 kick with fins, every 4th length fly
8x50 fr on :50
200 fr cd

Thursday Feb 11, 2016 #

6 PM

XC skiing- Classic 1:20:06 [3] 10.21 mi (7:51 / mi) +677ft 7:23 / mi

Laps in the tracks after the HS relays.

Wednesday Feb 10, 2016 #

6 AM

Swimming 1:15:00 [4] 2.6 km (28:51 / km)
slept:7.0

6x25 fr 8 dolphin kicks off each wall on :40
6x50 1-3 br/fr, 4-6 fly/ba working on turns on 1:10
3x [200fr pull on 3:30, 4x25 stroke on :35. Stroke in IM order]
400 kick with fins
50 fr ez
5x100 IM on 2:00
4x50 fr on :50
100 fr cd
6 PM

XC Skiing- Skate 1:06:26 [3] 10.18 mi (6:32 / mi) +780ft 6:05 / mi

Laps at Bristol after the HS Sectional race. SJU defended her title.
C • Congrats, SJU! 3

Tuesday Feb 9, 2016 #

6 AM

Run 44:59 intensity: (1:01 @1) + (13:28 @2) + (25:30 @3) + (1:42 @4) + (3:18 @5) 6.03 mi (7:28 / mi) +243ft 7:11 / mi
ahr:149 max:188 slept:7.5 shoes: Hoka Stinson ATR

6 PM

Road Bike 1:10:11 intensity: (30:09 @1) + (10:49 @2) + (29:13 @3) 20.02 mi (17.1 mph)
ahr:129 max:163

wu
3x10 min at 265 W+, 3 min rest
cd

220W NP

Monday Feb 8, 2016 #

6 AM

Swimming 1:10:00 [4] 2.75 km (25:27 / km)
slept:6.5

100 fr wu
8x50 stroke/fr, stroke in IM order on 1:10
4x200 fr 3-3, 5-5 breathing by 50 on 3:45
2x25 doggie paddle drill
400 fr pull easy focusing on high elbows
8x25 on :45 1-4 fr, 5-8 fly with 4-3-2-1 descending breaths by 25, 4/8 sprint.
2x25 doggie paddle drill
5x150 first 50 on non preferred side on 2:40
200 fr cd
12 PM

Strength (Maplewood Y) 35:00 [3]

6 PM

Cyclocross Bike 1:02:19 [1] 16.01 mi (15.4 mph) +11ft
ahr:109 max:122

Small ring Monday spin.

Sunday Feb 7, 2016 #

10 AM

XC Skiing- Skate 1:14:55 intensity: (5 @0) + (32:42 @1) + (34:27 @2) + (7:41 @3) 9.4 mi (7:58 / mi) +670ft 7:28 / mi
ahr:121 max:162 slept:9.0

Mash potato laps at Bristol.
1 PM

Cyclocross Bike 2:09:28 intensity: (40:20 @1) + (1:00:10 @2) + (28:58 @3) 32.94 mi (15.3 mph) +1715ft
ahr:131 max:162

Latte route with Richie.
213W NP

Saturday Feb 6, 2016 #

6 AM

Run 1:34:52 intensity: (5:32 @1) + (32:28 @2) + (51:01 @3) + (5:51 @4) 12.21 mi (7:46 / mi) +1059ft 7:11 / mi
ahr:145 max:171 slept:7.75

ODR- Valentown and Bluhm
3 PM

XC skiing- Classic 2:16:33 [3] 15.46 mi (8:50 / mi) +1019ft 8:19 / mi

Double-pole laps at Bristol.

Friday Feb 5, 2016 #

6 AM

Swimming 1:10:00 [4] 2.8 km (25:00 / km)
slept:7.0

10x50 fr on 1:00 focusing on hand position during flip
200 as ba/br x25
5x100 fr on 1:45 working on streamline
8x25 sprint 1-4 fly, 5-8 fr
5x150 fr on 2:45 focusing on streamline off each wall
8x50 fr odds sprint, evens easy on 1:30
250 fr pull cd

Thursday Feb 4, 2016 #

12 PM

Run 46:24 [3] 6.01 mi (7:43 / mi) +353ft 7:19 / mi
slept:7.5 shoes: Hoka Stinson ATR

It was actually snowing.
6 PM

Road Bike 1:11:12 intensity: (28:09 @1) + (15:22 @2) + (24:29 @3) + (3:12 @4) 20.17 mi (17.0 mph)
ahr:131 max:166

wu
4x5 min at 270W+, 3 min rest
2x30 sec high cadence
cd

Wednesday Feb 3, 2016 #

6 AM

Swimming 1:10:00 [3] 2.2 km (31:49 / km)
slept:7.0

4x75 as 25 br, 50 fr
4x50 br drill, 25 br swim on 1:15
4x [300 broken as 200 fr on 3:30, 25 br ez, 25 br sprint]
4x25 br with double pullout on :45
2x100 kick w/ fins 1- moderate, 2- hard on 1:45
4x25 br with double pullout on :45
100 fr cd
8 PM

Road Bike 1:01:31 [1] 16.03 mi (15.6 mph)
ahr:109 max:117

Easy spin

Tuesday Feb 2, 2016 #

12 PM

Run 46:49 [3] 6.0 mi (7:48 / mi) +369ft 7:22 / mi
slept:7.5 shoes: Hoka Stinson ATR

8 PM

Road Bike 1:00:44 [1] 16.16 mi (16.0 mph) +58ft
ahr:104 max:121

Easy spin catching up on The Curse of Oak Island.

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