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Training Log Archive: JayXC

In the 30 days ending Apr 30, 2010:

	activity	#	time	miles		km		+ft	load
	Cyclocross Bike	6	28:32:00	385.0	(13.5/h)	619.6	(21.7/h)		601.4
	Road Bike	8	14:21:00	263.4	(18.4/h)	423.9	(29.5/h)	1430	312.0
	Run	12	9:21:46	79.7	(7:03)	128.27	(4:23)		205.3
	Kayak	3	8:57:00	45.6	(5.1/h)	73.39	(8.2/h)		148.9
	Swimming	6	6:23:00	10.19	(37:35)	16.4	(23:21)		173.4
	Mtn Bike	3	3:30:00	37.5	(10.7/h)	60.35	(17.2/h)		90.8
	Strength	4	2:25:00						43.5
	Total	42	73:29:46	821.39		1321.9		1430	1575.2
averages - sleep:7.3

6:45

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Friday Apr 30, 2010 #

6 AM

Swimming 58:00 [3] 3.0 km (19:20 / km)
slept:6.0

8x25 fr/fly
2x (3x200 pull 3-3 br on 3:00, 3x100 fr 3-3 br on 1:45, 4x50 5-5 br)
2x200 pull

12 PM

Strength 35:00 [3]

6 PM

Road Bike 2:01:00 [3] 37.0 mi (18.3 mph)

Latte route with GG, EG, SW, LL, VL, LC. Great night for a ride.

Thursday Apr 29, 2010 #

12 PM

Run 43:00 [3] 6.0 mi (7:10 / mi)
slept:7.5

TL road to Lehigh Valley trail

Wednesday Apr 28, 2010 #

6 AM

Swimming 55:00 [4] 2.0 km (27:30 / km)
slept:6.0

200 fr wu
4x50 d/s IM order
6x75 1-3 fr, 4-6 IM @ 90%
900 pull
4x50 fr @ 90%
Had to get out early for a mtg at work. Hate when that happens except for when I get to miss a 400 fly kick without fins set...

6 PM

Mtn Bike 1:25:00 [2] 19.0 mi (13.4 mph)

Lehigh and Auburn Trails to Dryer and then the roads home.

Tuesday Apr 27, 2010 #

5 AM

Run 37:00 [3] 5.1 mi (7:15 / mi)
slept:6.0 shoes: Salomon XT Wings II

Chamberlain to Bull Saw Mill before the snow.

6 PM

Road Bike 1:32:00 [4] 27.5 mi (17.9 mph)

Thru W. Bloomfield with EG. Good on the flats but he killed me on the climbs. Legs still burning from Sunday. Very windy out of the NW.

Sunday Apr 25, 2010 #

1 PM

Cyclocross Bike 2:15:00 [5] 33.0 mi (14.7 mph)
slept:9.5

Ramble Around Prattsburgh
Group attack right after the neutral lap thru town put me in trouble right away. Fell thru the field on the first climb and grasped at every wheel that went by. Finally started towards the front about half way on the high speed descents and steep climbs. Won the sprint to the line with the guy sitting on my wheel for the last 5 miles for the only satisfaction of the day, on a flat tire. Totally covered in mud at the finish.
Quads felt better today racing but when I tried to run across the square afterwards they instantly seized up. I guess a high mileage week leaves a mark early in the season...

Saturday Apr 24, 2010 #

9 AM

Run 15:00 [3] 2.0 mi (7:30 / mi)
slept:8.0

Muddy Sneaker 20k
Right quad cramped up during the warm-up. Tried to massage it out prior to the start with not much luck. Started the race and ran the first mile and then dropped out. Feels like someone gave me a very bad charlie horse. No idea what the cause is as I wasn't dehydrated. Hoping for a miraculous recovery before the Ramble Around Prattsburgh tomorrow...

C • electrolytes? 2

Thursday Apr 22, 2010 #

12 PM

Run 38:00 [3] 5.5 mi (6:55 / mi)
shoes: Asics 2150

Brook Rd. loop

6 PM

Kayak 2:02:00 [2] 10.0 mi (4.9 mph)
slept:8.0

Easy paddle on Conesus Lake with RF.

Wednesday Apr 21, 2010 #

6 PM

Run 28:00 [1] 3.0 mi (9:20 / mi)
slept:5.5 shoes: Salomon XT Wings II

Run around Mendon Ponds with TJU and SJU as we cheered for KDU running in the Dirt Cheap Trail race.

Tuesday Apr 20, 2010 #

9 AM

Cyclocross Bike 6:03:00 [3] 90.0 mi (14.9 mph)
slept:9.0

GAP trail from Rockwood to Mckeesport, PA. Finally no headwind but it was below freezing when we started. Stopped and had coffee in Ohiopyle, scene of last years Lionheart victory. Warmed up nicely and actually rode without armwarmers for the first time on the trip. Excellent day for a ride but my rear was happy to see the finish.

Monday Apr 19, 2010 #

9 AM

Cyclocross Bike 6:45:00 [3] 86.0 mi (12.7 mph)
slept:8.0

Little Orleans to Rockwood, PA. Reached the end of the C and O canal trail in Cumberland and hopped on the Great Alleghany Passage trail passing the Mason-Dixon Line and the Eastern Continental Divide. Climbed for 22 miles at 2% grade. Doesn't sound tough.... Plenty of tunnels and bridges to make it interesting.

C • does the trail continue int... 5

Sunday Apr 18, 2010 #

8 AM

Cyclocross Bike 6:40:00 [3] 83.0 mi (12.5 mph)
slept:7.0

Harpers Ferry to Little Orleans, MD. 10 miles on the tow path and then a detour to the Antietam National Battlefield (worth a trip) then back to the canal. Lunch in Williamsport, MD. Had dinner at Bills Lounge, bar, post office, bait shop, etc. Impressed with how remote the canal is so far.

Saturday Apr 17, 2010 #

4 PM

Cyclocross Bike 5:30:00 [3] 70.0 mi (12.7 mph)
slept:4.5

On the train (Capitol Ltd.) in Pittsburgh at 5:20am, off at 3:30PM in DC, put bikes together and ride thru the Mall on the way to the canal trail. Finished up in Harpers Ferry at 9:30pm. Had dinner in the only pub open in town.

Friday Apr 16, 2010 #

12 PM

Strength 40:00 [3]
slept:7.0

Thursday Apr 15, 2010 #

12 PM

Run 57:11 [3] 8.0 mi (7:09 / mi)
slept:7.25 shoes: Asics 2150

Townline Loop

Wednesday Apr 14, 2010 #

6 AM

Swimming 1:05:00 [3] 2.55 km (25:29 / km)
slept:6.5

250 fr wu
2x250 fr working on flip turns- 3 fly kicks on back
400 kick wf alternating flutter/dolphin x 100
4x125 broken as 50 fr ez, 75 ba build x 25
2x250 fr no breathing outside the flags, 3 fly kicks on back, pull out with bottom hand.
8x50 fr on :50

Very thankful for an easy day.

6 PM

Mtn Bike 1:00:00 [2] 6.0 mi (6.0 mph)

Easy ride at Dryer Road on the new bike with EG.

Tuesday Apr 13, 2010 #

12 PM

Run 38:35 [2] 5.5 mi (7:01 / mi)
slept:7.75 shoes: Asics 2150

N. spur of Lehigh Trail

6 PM

Road Bike race 1:27:00 [4] 33.9 mi (23.4 mph) +1430ft
ahr:163 max:189

GVCC- Wheatland
First club race of the year. Very happy not to get dropped like the first week last year. Actually felt really strong. Chose not to contest the finish given it ended up a field sprint.

Monday Apr 12, 2010 #

6 AM

Swimming 1:05:00 [3] 3.2 km (20:19 / km)
slept:6.75

200 fr wu
300 pull
4x100 fr on 1:40
4x50 pull on :45
3x300 pull on 4:30
4x100 fr on 1:45
4x50 pull on :45
2x300 pull

Feeling the weekend.

6 PM

Road Bike 1:32:00 [3] 31.0 mi (20.2 mph)

Down thru W. Bloomfield and back with SW, GG and VL.

Sunday Apr 11, 2010 #

12 PM

Mtn Bike race 1:05:00 [5] 12.5 mi (11.5 mph)
slept:9.0

Dryer Road Mtn Bike Race
45 riders showed up for the Expert race, at least 10 of which had beaten me on occasion in the past so I knew today would be tough. 1st race on the new bike, ABP on the new Treks is fantastic! Started conservatively around 10th after the first lap and picked off riders each lap to finish 6th, 1 place out of the money. Felt strong for the entire race which is somewhat surprising given activities yesterday.
Advertised distance was 90 minutes but for some reason it was shortened. I think I could have caught the pack of 2-5 as they were less than 45 seconds ahead of me and coming back quick.
Looking back I should have started a little harder maybe.

Saturday Apr 10, 2010 #

Event: 2010 Salomon Dontgetlost.ca Giant's Rib Raid

6 AM

Run 1:41:00 [4] 15.4 mi (6:34 / mi)
slept:7.2

ODR- Buffalo Farm/Daffodil trail run combo
With EG, enough said.

12 PM

Kayak 4:05:00 [3] 20.0 mi (4.9 mph)

Paddled the length of Keuka Lake from Penn Yan to Hammondsport with the wind in our face the entire way. With RF, TF, SW, LC and EG. New 4pc Epic is nice!

C • yes 1

Friday Apr 9, 2010 #

6 AM

Swimming 1:10:00 [4] 3.0 km (23:20 / km)
slept:7.0

300 fr wu
8x125 ba/fr on 2:30
9x100 k w/f
300 pull in 4:00
6x50 ba on :60
200 pull in 2:40

12 PM

Strength 35:00 [3]

Thursday Apr 8, 2010 #

12 PM

Run 53:00 [4] 8.0 mi (6:37 / mi)
slept:7.25 shoes: Asics 2150

Town Line Road loop
2 mile wu
3.5 miles at T
2.5 mile cd

8 PM

Road Bike 1:02:00 [3] 15.0 mi (14.5 mph)

Spin on the trainer.

Wednesday Apr 7, 2010 #

6 AM

Swimming 1:10:00 [4] 2.65 km (26:25 / km)
slept:6.5

Tough getting out of bed for this...
150 fr wu
6x75 fr with tennis balls in hands on 1:20
4x100 IM on 1:50
8x50 br with tennis balls in hands on 1:20
6x150 fr, 3-5-3 br on 2:30
8x25 fr, br with ball under chin. Hate those.
6x25 fly on :35

Tuesday Apr 6, 2010 #

12 PM

Run 43:00 [3] 6.0 mi (7:10 / mi)
slept:7.0 shoes: Asics 2150

Telephone Road loop

6 PM

Cyclocross Bike 1:19:00 [3] 23.0 mi (17.5 mph)

South thru W. Bloomfield and back.

Monday Apr 5, 2010 #

12 PM

Strength 35:00 [3]
slept:7.5

6 PM

Road Bike 1:26:00 [3] 26.0 mi (18.1 mph)

Around Mendon with VL and EG.

Sunday Apr 4, 2010 #

10 AM

Run 1:11:00 [3] 9.9 mi (7:10 / mi)
slept:9.5 shoes: Asics 2150

Saturday Apr 3, 2010 #

9 AM

Road Bike 3:59:00 [3] 70.0 mi (17.6 mph)
slept:7.5

From the the north end of Letchworth, thru the park then south to the Maple Tree Inn in Short Tract for pancakes and fresh maple syrup. Back thru Birdsall, Swain, Nunda and then Mt. Morris.

How is it I can ride for 50 hours in WV and get nothing but waves and encouragement from the locals but in NY I have to put up with rednecks shouting from their mom's minivan? Thought it was pretty funny when I caught them at the light in town and they rolled the window back up as I approached.

C • They must 2

Friday Apr 2, 2010 #

1 PM

Kayak 2:50:00 [3] 15.6 mi (5.5 mph)
slept:9.0

Paddled the length of Canandaigua Lake from the south end with RF and TF.

Thursday Apr 1, 2010 #

12 PM

Run 37:00 [3] 5.3 mi (6:59 / mi)
slept:7.5 shoes: Asics 2150

Probably a day too early for this given that I could still feel my feet were swollen but its too nice a day not to enjoy it.

6 PM

Road Bike 1:22:00 [3] 23.0 mi (16.8 mph)

Easy ride around Mendon with M and LB, SW, GG, LL and RF.

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