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Training Log Archive: JayXC

In the 30 days ending Sep 30, 2010:

activity # timemileskm+ftload
  Road Bike8 16:48:25 307.37(18.3/h) 494.67(29.4/h) 1100357.8
  Trek1 8:56:28 11.87(45:12) 19.1(28:05) 6109107.3
  Swimming9 8:49:00 14.17(37:20) 22.8(23:12)317.4
  Run9 8:04:41 66.7(7:16) 107.35(4:31) 1171182.8
  canoe paddle1 6:30:00 21.5(3.3/h) 34.6(5.3/h)117.0
  Cyclocross Bike5 6:07:56 64.99(10.6/h) 104.59(17.1/h) 1635229.0
  Mtn Bike2 4:09:50 40.46(9.7/h) 65.11(15.6/h) 67141.9
  Rollerski2 2:26:28 24.15(6:04) 38.86(3:46) 50336.8
  Strength3 1:45:0028.0
  Kayak1 1:35:00 8.5(5.4/h) 13.68(8.6/h)28.5
  Total41 65:12:48 559.7 900.76 111891446.7
  [1-5]41 65:12:09
averages - sleep:7.3

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Wednesday Sep 29, 2010 #

6 AM

Swimming 1:10:00 [4] 2.7 km (25:56 / km)
slept:6.75

300 fr, 200 kick w/fins w/u
8x75- 50 br w/ 3 sec hesitation after reach, 25 fr
200 br kick
200 fr drill
200 fr
200 fr pull
200 br
200 kick w/fins
200 back
200 fr pull
This set was supposed to be 3x (200 br kick, 200 br drill, 200 br) but with the coach out of town we imrprovised. Seems all lanes had the same idea.
12 PM

Strength 35:00 [2]

6 PM

Cyclocross Bike 55:00 intensity: (40:00 @2) + (15:00 @4) 11.0 mi (12.0 mph)

Cross training at Camp Arrowhead. Stumbled upon their new mtn bike skills area. Coolest feature is a log teeter-tooter about 20 feet long. Only 1 of 3 attempts were clean.

Tuesday Sep 28, 2010 #

12 PM

Run intervals 40:30 intensity: (10:00 @2) + (6:30 @3) + (12:00 @4) + (12:00 @5) 6.25 mi (6:29 / mi)
slept:7.75 shoes: Asics 2150 III

Townline-LV Trail Loop
1x12 min at T
3x4 min at I

Monday Sep 27, 2010 #

6 AM

Swimming 1:20:00 [4] 3.2 km (25:00 / km)
slept:6.5

400 fr, 200 pull w/u
8x50 br/ba on :60
400 dolphin kick alternating on back/stomach by 100.
400 fr pull, 400 one arm fly drill. 50 left arm, 50 right, repeat.
300 fr pull, 300 3 left, 3 right, repeat.
200 fr pull, 200 3 left, 3 right, 3 strokes fly, repeat.
6 PM

Road Bike 1:01:00 [2] 15.0 mi (14.8 mph)
ahr:110

Easy spin on the trainer.

Sunday Sep 26, 2010 #

Note
(rest day)

Spent the day helping out at the cross race. Wish more pros had shown up.

Saturday Sep 25, 2010 #

3 PM

Cyclocross Bike race 1:02:48 intensity: (2 @0) + (11 @1) + (4 @2) + (2:56 @3) + (49:26 @4) + (10:09 @5) 12.82 mi (12.2 mph) +1300ft
ahr:172 max:183 slept:7.75

FMV Cyclocross Series Race #1- Ellison Park
Registered for the 1/2/3 race early and by Thursday realized it might have been a mistake. Confirmed that today. Since this event is a 2-day race with the UCI pros racing tomorrow quite a few of the Cat 1 and 2's took the opportunity to race today also. Finished 16th and rode by myself 3/4 of the race. I don't mind getting crushed by the top 10 but I'd prefer to have someone to race with and should have signed up for the 3/4 race earlier in the day.

Friday Sep 24, 2010 #

6 AM

Swimming 1:10:00 [4] 2.7 km (25:56 / km)
slept:6.5

100 fr, 200 fr pull
10x50 fr/ba on :55
6x100 IM working on open turns on 2:15
400 fr pull
20x25- 10 fr, 10 ba on :35 with 6 dolphin kicks off each wall
8x50 ba/fr on :55

Busy morning with 6 in the lane.
12 PM

Strength 35:00 [3]

Thursday Sep 23, 2010 #

12 PM

Run 47:31 [3] 6.75 mi (7:02 / mi)
slept:7.25

Erie Stn-E. River-Martin Rd Loop-
Feeling the addition of swimming I think.
6 PM

Road Bike 1:28:00 [3] 24.0 mi (16.4 mph)

Down thru Bloomfield and back. Ran over a nail mid-way thru and flatted then discovered that I failed to replace the CO2 cartridge from when RF flatted while riding around Cayuga Lake a few weeks ago. Nice. Fortunately I only needed to wait about 5 minutes and another cyclist stopped by with a pump.
Nail made contact with the frame before I could stop and left some nice scratches in the clearcoat over the carbon. Great.

Wednesday Sep 22, 2010 #

6 AM

Swimming 1:10:00 [4] 2.8 km (25:00 / km)
slept:6.5

200 pull, 200 kick, 200 IM drill
400 dolphin kick with fins
8x50- 4x fr/ba, 4x ba/br on :60
500 fr pull w/o paddles
8x75- 4x 50 fr/25 ba on 1:15, 4x50 ba/25 fr on 1:20
12x25- 3x fr, 1x ba repeat on :30
12 PM

Strength 35:00 [3]

Tuesday Sep 21, 2010 #

1 PM

Run 43:30 [3] 6.0 mi (7:15 / mi)
slept:7.5 shoes: Asics 2150 III

Middle Road-TL Road-LVT
6 PM

Road Bike 59:25 intensity: (37 @0) + (7:22 @1) + (3:28 @2) + (4:09 @3) + (27:30 @4) + (16:19 @5) 21.77 mi (22.0 mph) +1100ft
ahr:164 max:187

GVCC, Parish North course-

Abbreviated version given the short window before it gets dark.
Not much aggression left in the peleton. A solo break got off the front and no one seemed too interested in chasing it down. Put in plenty of time at the front trying to help but no real organization. Solo guy (cat 1) stayed away for 3 laps and we were left to pick up the scraps in a field sprint. I had nothing to contribute by then.

Monday Sep 20, 2010 #

6 AM

Swimming 1:12:00 [4] 3.1 km (23:14 / km)
slept:6.5

1st day of RAMS swimming, she took it easy on us with no intervals.

200 fr, 200 pull, 200 kick wu
8x75 zipper dril x 25, 50 ez
8x50 ba/br, br/fr
8x50 dolphin kick w/o fins
8x100 fr 2, 4, 6, 8 kick x 25
4x75 breathe on left x 25, breathe on rt x 25, alt. x 25
6 PM

Mtn Bike 2:06:50 intensity: (1:33:08 @1) + (24:15 @2) + (8:25 @3) + (1:02 @4) 21.46 mi (10.2 mph) +671ft
ahr:102 max:167

Ride to Dryer Road, diverting north on the Auburn Trail to pick up GG and then home via same route.

Sunday Sep 19, 2010 #

9 AM

Run 1:11:42 [3] 9.05 mi (7:56 / mi) +556ft 7:29 / mi
slept:9.0 shoes: Salamon XT Wings 2

Trail run in Mendon Ponds
3 PM

Rollerski 1:15:28 [3] 13.15 mi (5:44 / mi) +503ft 5:32 / mi

It may be a little too warm for rollerskiing still.

Saturday Sep 18, 2010 #

1 PM

Cyclocross Bike race 1:02:08 [5] 12.16 mi (11.7 mph) +335ft
slept:8.0

Baer and Associates Cross race at Sprague Brook Park
Fun course and tough competition. Finished a distant 10th and was lapped by the 2 leaders just before I reached the finish (fortunately).

Friday Sep 17, 2010 #

7 AM

Swimming 45:00 [4] 2.0 km (22:30 / km)
slept:7.25

500 fr wu
2x250 fr pull
2x250 kick wf- Dolphin, flutter
2x100 IM on 2:00, 50 ez rest
2x100 ba, fr

Thursday Sep 16, 2010 #

12 PM

Run 55:25 [3] 7.5 mi (7:23 / mi)
slept:7.5 shoes: Asics 2150 II

RH TL Loop-
Very wet.
7 PM

Road Bike 40:00 [3] 9.0 mi (13.5 mph)

Easy spin on the trainer with some resistance training thrown in.

Wednesday Sep 15, 2010 #

8 AM

Swimming 45:00 [4] 2.1 km (21:26 / km)
slept:7.5

500 fr wu
8x75 ba/br/fr on 1:30
8x100 fr pull on 1:35
2x50 fly
2x 50 ba
100 cd
6 PM

Cyclocross Bike 1:20:00 [4] 10.0 mi (7.5 mph)

GVCC get together at Arrowhead Park for some cross training. 3 barriers, a couple of 180 degree turns in grass, off-camber turns, etc.

Tuesday Sep 14, 2010 #

6 PM

Mtn Bike 2:03:00 [2] 19.0 mi (9.3 mph)
slept:7.5

To Dryer Road Park with RF via Lehigh Valley Trail, Fishers Park, Auburn Trail, 45 minutes at the park and then the same return trip.

Monday Sep 13, 2010 #

7 AM

Run 42:11 [3] 5.86 mi (7:12 / mi)
slept:7.5 shoes: Asics 2150 II

Comma Loop

Sunday Sep 12, 2010 #

8 AM

Road Bike 4:13:00 [3] 74.0 mi (17.5 mph)
slept:8.0

While the girls went to Lake Placid to exercise their charge cards EG and I went for a bike ride. From Tupper Lake up rte 30 to the bridge over the day 3 start where we heckled our friends as they took off. Headed north from there to Lake Clear and Paul Smith College then east on rte 86, rte 55 to rte 18 and around Whiteface into Wilmington. Right onto rte 86 and followed the IM course into Lake Placid then down to Saranac Lake to meet up with the ADK finishers.

Saturday Sep 11, 2010 #

7 AM

Trek 8:56:28 [2] 11.87 mi (45:12 / mi) +6109ft 30:23 / mi
slept:7.0 shoes: Salamon XT Wings 2

Hiked up to Avalanche Lake from ADK Loj and then up Mt. Colden via the Trap Dike. Basically a waterfall climb with some exposure to raise the blood pressure a little. Once the incline eased up we were able to get out of the slot and onto the Colden slide which we took to the top.
Great day for hiking peaks with not a cloud in the ski.

Interesting GPS route. Looks like the western side if the mtn was blocking a few of the satellites and it screwed up our approach to the Trap Dike. Route actually went along the western side of the lake and then we bushwhacked to the start of it on the eastern slope.

Friday Sep 10, 2010 #

10 AM

canoe paddle 6:30:00 [3] 21.5 mi (3.3 mph)
slept:6.5

After all of the tough logistics were taken care of (C4 rental, lodging, grandma watching the kids) we screwed up and didn't get our registration for the ADK Classic in on time so we didn't get to race which was a drag. Rather than cancel the whole deal we decided to come up and have a good time anyways. This morning we watched our friends take off at the start then headed to the day 1 finish at Blue Mtn Lake where we dropped our canoes and ran a shuttle to Buttermilk Falls campground.
Back at Blue Mtn Lake we put in with quite a head wind coming down the lake. From there we continued to back track the race course ie., Eagle Lake, Utowana Lake, Marion River and portage into Raquette Lake turning north off the course into Forked Lake to the finish.
It was fun seeing everyone coming at us and to cheer them on from the Marion River on but I can't help but wish that we had made it into the race.
Fun day regardless.

Wednesday Sep 8, 2010 #

12 PM

Swimming 40:00 [4] 2.1 km (19:03 / km)
slept:7.0

500 fr w/u
8x75 ba/br/fr on 1:20
8x100 fr pull on 1:35
1x200 kick wf

Tuesday Sep 7, 2010 #

6 PM

Road Bike 16:00 [2] 4.0 mi (15.0 mph)
slept:7.0

Rode to start and ride back to truck afterwards.

Road Bike race 1:11:00 [5] 28.6 mi (24.2 mph)

GVCC- Chili course
Same situation as last week. Nalgene got a guy into the first break, we chased it down and they counterattacked when we caught them and a break of 3 stayed away. They did a good job of clogging up the chase and our team did a poor job of organizing it.
Plenty of redline time should help for the upcoming CX season..

Monday Sep 6, 2010 #

9 AM

Run 42:30 [3] 5.7 mi (7:27 / mi)
slept:8.0 shoes: Asics 2150 II

Strong Road Loop
3 PM

Rollerski 1:11:00 [2] 11.0 mi (6:27 / mi)

Easy ski around Mendon with EG and cj.
C • with september... 3

Sunday Sep 5, 2010 #

8 AM

Road Bike 4:49:00 [3] 90.0 mi (18.7 mph)
slept:7.0

Around Cayuga Lake with EG, RF, DM and K?.
RF had 2 flats along the way, one requiring the use of a dollar bill to hold the tube in the tire until we could find a bike shop open in Ithaca for a replacement.
C • ? 4

Saturday Sep 4, 2010 #

6 AM

Run 1:30:07 [4] 12.59 mi (7:10 / mi) +343ft 6:59 / mi
slept:7.25 shoes: Asics 2150 II

ODR- Canal to Linear trail and back.
10 AM

Road Bike 2:11:00 [3] 41.0 mi (18.8 mph)

West against the wind to E. River Rd then into Avon and back via the Latte Ride route.
3 PM

Kayak 1:35:00 [3] 8.5 mi (5.4 mph)

Out and back on the canal with SW and RF in MW's Kayakpro Jet. Very fast and a bit more tippy than the Gliders.

Friday Sep 3, 2010 #

12 PM

Swimming 37:00 [4] 2.1 km (17:37 / km)
slept:7.5

300 fr /u
10x100 on 1:50 fr
2x150 kwf
2x200 pull on 3:10
100 IM cd

Thursday Sep 2, 2010 #

6 PM

Run 51:15 [3] 7.01 mi (7:19 / mi) +272ft 7:03 / mi
slept:7.0 shoes: Asics 2150 II

Smith Road Loop
Rough start given the 2 previous days.
C • 4 days 4

Wednesday Sep 1, 2010 #

6 PM

Cyclocross Bike 1:48:00 [4] 19.0 mi (10.6 mph)
slept:7.0

Informal group ride at Dryer Road Park. Someone brought 3 PVC barriers and we set up a nice little skills course to work on dismounts, run-ups and sharp turns. Still felt a little fatigue from yesterday.

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