Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JayXC

In the 30 days ending Sep 30, 2009:

activity	#	time	miles		km		+ft	load
canoe paddle	8	30:02:00	130.26	(4.3/h)	209.64	(7.0/h)		823.8
Mtn Bike	3	9:30:00	67.57	(7.1/h)	108.75	(11.4/h)		171.0
Orienteering	3	8:04:20	37.81	(12:49)	60.85	(7:58)		329.5
Run	8	7:22:20	47.66	(9:17)	76.69	(5:46)		144.1
TT Bike	1	6:15:00	99.7	(16.0/h)	160.45	(25.7/h)		112.5
ww kayaking	2	6:00:00						72.0
Cyclocross Bike	4	5:21:00	69.0	(12.9/h)	111.04	(20.8/h)		79.7
Trek	1	4:28:00	11.8	(22:43)	18.99	(14:07)	5300	53.6
Road Bike	4	4:12:00	82.5	(19.6/h)	132.77	(31.6/h)		142.9
Strength	3	1:55:00						34.5
Kayak	1	1:28:00	9.0	(6.1/h)	14.48	(9.9/h)		52.8
Swimming	1	1:15:00	1.49	(50:18)	2.4	(31:15)		45.0
Rollerski	1	56:00	10.0	(5:36)	16.09	(3:29)		11.2
Total	25	86:48:40	566.79		912.16		5300	2072.6

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Wednesday Sep 30, 2009 #

Strength 40:00 [3]

Got up to go to the pool but was informed on the way that it was half empty due to a leak. Went to the gym instead.

Tuesday Sep 29, 2009 #

Run 39:00 [3] 5.5 mi (7:05 / mi)
shoes: Asics 2140 II

Road Bike 30:00 [3] 7.5 mi (15.0 mph)

Easy spin on the trainer

Saturday Sep 26, 2009 #

Mtn Bike race 39:00 [3] 7.0 km (10.8 kph)

Bike to finish at Agape Camping area to finish 2nd overall, 2nd co-ed and 2nd in the CP0 Series. Difficult ending to a very enjoyable season. Fortunately to ease my nerves CP0 managed to clean the course negating the impact of my mistake.

Run race 1:58:00 [3] 8.0 km (14:45 / km)
shoes: Salomon XT Wings II

Bike drop for another 4 cp "Walk the Line" segment.

Mtn Bike race 51:00 [3] 8.0 km (9.4 kph)

Bike to bike drop along country roads.

canoe paddle race 1:09:00 [3] 8.0 km (7.0 kph)

Paddle on Cape Fear River from Raven Rock State Park to take-out. Water level is a little higher and we only need to walk the canoe a few times. David and Christy are waiting for us at the next TA and we take out with the intention of trying to catch CP0. Knowing that we need to plot a few extra points I mention that I saw some UTM coordinates on the bottom of the new passport. Looking closer at it we discover that there was a CP 27 which should have been plotted immediately upon receiving the new passport so that we'd know to look for a punch at the Falls portage. I failed the Thoroughness Test from the race director and most-likely taken us out of contention for the overall win for the event and the series with my rookie mistake.
Missed point value- 50 points.

Orienteering race 3:21:00 [3] 25.0 km (8:02 / km)

O-course at Raven Rock State Park. Joe is on a mission and we run nearly the entire course. Again encounter cp's in wrong locations. Take 1 hour out of CP0's lead.

canoe paddle race 3:08:00 [3] 10.0 km (3.2 kph)

Receive new passport and put-in on the Cape Fear River. If following along at home you should be yelling to me "LOOK AT THE NEW PASSPORT!" We paddle along the river to a dam and hit a 'must make eddy' then portage around and find that the river below the dam is a rocky mess due to low water. Plenty of hidden rocks to add racing stripes to the bottom of the kevlar canoe. Along the way Joe remembers that there is a ropes section just in time and we double back to hit the Tyrolean Traverse at the island we had just passed. Back in the canoe and continue on the mine field to the Falls at Raven Rock State Park. LOOK AT THE PASSPORT!. I didn't look at it. Beach the boat and on to the o-course.

Mtn Bike race 3:40:00 [3] 48.0 km (13.1 kph)

Ride to San Lee on roads to ride a "Walk the Line" segment on some mtb trails. I've seen this type of event quite a few times this year and have come to the conclusion that I don't like it at all. Basically you ride the trail and have to find a certain number of points along the way. No clue where on the trail they are so you never know until the end if you've managed to find them all. No talent required, just luck.
Having said that we actually struggled a little here and looped around on the trail network, ultimately finding them all but grew more frustrated with our inability to make up time. From there we ride back along the same route to the canoe put-in TA.

canoe paddle race 3:45:00 [3] 10.0 km (2.7 kph)

Lake paddle cont'd
After finally finding the 1st cp we paddle a short distance and then portage across the peninsula (nice wheels) to save us a ton of time an put us in first place. We nail the next couple of points with no issues and we're finally starting to roll along well even passing CP0 heading the other direction which I'm sure confused them to no end.
Then the cp-from-hell hits and we spend way too much time looking for the point in the numerous coves along the peninsula and hiking up the hills from there when we suddenly stumble upon it coming down to the cove we thought the canoe was in after previously givin up on it. Presto! CP- yes, canoe- no.
For a moment we contemplate that the canoe may have drifted away and it seems it may be true when a team comments that they saw a canoe out in the lake sans paddlers but when pressed further their description doesn't match our boat. We then start the search for our canoe as team after team goes by. Ultimately we find our boat and paddle to the TA.

Friday Sep 25, 2009 #

canoe paddle race 1:30:00 [3] 3.0 km (2.0 kph)

Paddling in Harris Lake. Catch CP0 struggling to find the first point in the many coves on the reservoir. We join in the struggle which takes about 40 minutes with them finding it about 2 minutes before we do.

Mtn Bike race 2:50:00 [3] 20.0 km (7.1 kph)

Rogaine-style course. Struggle to find 2 of the points, one because I read the clue sheet wrong causing us to look in the wrong location and the second one which was thought to be placed in the wrong location. One of many to come. Finish up 20 minutes behind CP0.

Run race 40:00 [3] 4.0 km (10:00 / km)
shoes: Salomon XA Pro

Bushwhack 24 hr AR
Raliegh-Durham area, NC

We went to an adventure race and a scavenger hunt broke out.

Prologue start on 1 of 2 courses with 3 cp's on each. We chose the B route fortunately as the A route was missing one of the points. Unfortunately while climbing the tree for the first point I catch a branch in the eye and tear the map in one motion. Joe unhappily punches the next two...
Back to the TA in first place.

Tuesday Sep 22, 2009 #

Run 40:00 [3] 5.5 mi (7:16 / mi)
shoes: Asics 2140 II

Monday Sep 21, 2009 #

Swimming 1:15:00 [4] 2.4 km (31:15 / km)

1st day of 09/10 season.
300 wu
4x50 k on side
8x75 25 skull, 50 fr
3x100 k/fins
400 pull w/o paddles
8x50 fr

Mtn Bike 1:30:00 [3] 16.0 mi (10.7 mph)

With RF around Dryer Road with headlamps

Sunday Sep 20, 2009 #

Orienteering race 3:30:19 [5] **** 25.0 km (8:25 / km)
shoes: Salomon XT Wings II

14.4 km point to point

UltraLong: Red X - Splits

Saturday Sep 19, 2009 #

Event: US Sprint & UltraLong champs

Orienteering race 27:16 [5] 2.8 km (9:44 / km)
shoes: Salomon XT Wings

Sprint distance

Cyclocross Bike 50:00 [3] 12.0 mi (14.4 mph)

Rode home and back between events to get a new pair of shoes as I broke the lacing system on the XT Wings during the Sprint.

Orienteering race 45:45 [5] 5.0 mi (9:09 / mi)
shoes: Salomon XA Pro

Struggled with first control. Actually found it pretty quickly but the control number didn't match my clue sheet so I went looking for the'correct' one. Eventually I realized that my clue sheet didn't match my map. Then I discovered that I grabbed a Red Y map instead of a Red X map. Even worse, the Elite women were on the course and I would have finished 6th...

Sprint: Red - Splits

Middle: Red Y - Splits

Friday Sep 18, 2009 #

Strength 35:00 [3]

Thursday Sep 17, 2009 #

Run 41:20 [3] 6.0 mi (6:53 / mi)
shoes: Asics 2140 II

Cyclocross Bike 1:45:00 [3] 26.0 mi (14.9 mph)

North spur of the Lehigh Valley Trail into city to pick up SW's car, drove it to his house and then rode the rest of the way home.

Wednesday Sep 16, 2009 #

Event: Fleet Feet Dirt Cheap trail race: Ellison Wetlands

Kayak 1:28:00 [4] 9.0 mi (6.1 mph)

Out and back on canal in Glider with SW in EFT. Fastest time this year.

ww kayaking 1:30:00 [2]

Lock 32 Park and Play- New playboat is a ton of fun, unfortunately I broke it. Good news is its fixable.

Tuesday Sep 15, 2009 #

Road Bike 1:10:00 [4] 24.0 mi (20.6 mph)

GVCC- Wheatland
Poor effort physically/mentally.

Monday Sep 14, 2009 #

Run 38:00 [4] 5.5 mi (6:55 / mi)
shoes: Asics 2140 II

Road Bike 1:10:00 [2] 19.0 mi (16.3 mph)

Sunday Sep 13, 2009 #

canoe paddle 3:45:00 [4] 20.0 mi (5.3 mph)

ADK Classic- Day Three
Fish Creek Campground to Saranac Lake
Finished 3th out of 4 in the C2 Masters Amateur class

Saturday Sep 12, 2009 #

canoe paddle 5:24:00 [4] 30.0 mi (5.6 mph)

ADK CLassic- Day Two
Long Lake to "The Crusher" on the Raquette River

Friday Sep 11, 2009 #

canoe paddle 6:35:00 [4] 34.0 mi (5.2 mph)

ADK Classic- Day One
Old Forge to Blue Mtn Lake
Tough head wind for most of the day

Wednesday Sep 9, 2009 #

Cyclocross Bike 1:18:00 [2] 14.0 mi (10.8 mph)

Lehigh to Auburn trail, into Dryer thru Ganandagon trails.
Saw a guy laying on his back in the parking lot, figured that coudn't be good. Turns out he was stung by a bee and was waiting for the ambulance to show up. Glad I don't have that problem.

Tuesday Sep 8, 2009 #

canoe paddle 1:34:00 [3] 9.0 mi (5.7 mph)

Out and back on canal. Final tune-up before the weekend.

C • what's this weekend? 5

ww kayaking 4:30:00 [2]

Fun day on the Salmon River.

C • level 2 4

Friday Sep 4, 2009 #

Strength 40:00 [3]

RIT students back at school, great.

Thursday Sep 3, 2009 #

canoe paddle 1:32:00 [3] 9.0 mi (5.9 mph)

Same as Tuesday... but a little faster.

Run 40:00 [3] 5.5 mi (7:16 / mi)
shoes: Asics 2140 II

Short and slow with BF.

C • Training 4

Cyclocross Bike 1:28:00 [2] 17.0 mi (11.6 mph)

Easy ride around Mendon. Off road on Lehigh, Carriage and Fisher Park trails with roads in between.

Wednesday Sep 2, 2009 #

Rollerski 56:00 [2] 10.0 mi (5:36 / mi)

First rollerski of the year.

Tuesday Sep 1, 2009 #

canoe paddle 1:40:00 [3] 9.0 mi (5.4 mph)

Out and back on the canal with RF.

Road Bike 1:22:00 [5] 32.0 mi (23.4 mph)

GVCC- Victor
Excellent night of racing with cool temps. Starting to really enjoy my role on the team. Fitness seems to be coming around just in time for CX season.

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