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Training Log Archive: JayXC

In the 30 days ending Jun 30, 2011:

activity # timemileskm+ftload
  Road Bike11 23:15:30 443.25(19.1/h) 713.34(30.7/h) 5363482.3
  Mtn Bike3 8:16:34 65.16(7.9/h) 104.87(12.7/h) 689127.1
  Swimming6 7:35:00 11.59(39:16) 18.65(24:24)273.0
  TT Bike5 7:20:45 148.8(20.3/h) 239.47(32.6/h)202.9
  Run8 4:33:02 36.52(7:29) 58.77(4:39)75.7
  Kayak1 1:55:00 9.0(4.7/h) 14.48(7.6/h)23.0
  Orienteering3 1:46:04 5.97(17:47) 9.6(11:03) 92348.6
  Strength3 1:45:0031.5
  ww kayaking1 1:25:0017.0
  Total41 57:51:55 720.29 1159.19 69751281.1
  [1-5]41 57:51:41
averages - sleep:7.4

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Thursday Jun 30, 2011 #

5 PM

Run 30:00 [3] 4.0 mi (7:30 / mi)
slept:7.0 shoes: Asics 2160

Easy run down the canal.
6 PM

ww kayaking 1:25:00 [2]

At Lock 32 with LL and RF. Can still roll but everything else is pretty rusty.

Wednesday Jun 29, 2011 #

Event: ROC - Basil Marella Park Score-O [2011 Sprint Series #3]
 
12 PM

Strength 35:00 [3]
slept:7.25

5 PM

Road Bike 1:39:00 [2] 31.0 mi (18.8 mph)

Kershaw Park to Vine Valley and Middlesex and back with EG, cj, RF, S? And P?.

Tuesday Jun 28, 2011 #

12 PM

Run 27:00 [2] 3.5 mi (7:43 / mi)
slept:7.25 shoes: Asics 2160

Finally progress. No issue with calf.
C • Great! 5
6 PM

Road Bike 2:12:28 intensity: (14 @0) + (2:12 @2) + (8:02 @3) + (1:11:40 @4) + (50:20 @5) 47.1 mi (21.3 mph) +4528ft
ahr:173 max:190

GVCC- Parrish Hill

The toughest course on the schedule.

As has become the standard lately 2 groups of two got up the road and then joined together. We chased them for 5 laps and actually caught them. The next two laps were miserable with attack after attack and eventually a group of 7 got away which I was fortunate to get into.

On the 8th lap a group of 2 attacked the break and put about 20 seconds on us. At this point I had to chase since everyone in what was left of the break had a representative up the road.

On the 9th time up the hill I eventually lost contact with the break and had to ride the last 2 laps solo, finishing 7th. Very tough night.

Monday Jun 27, 2011 #

6 PM

Road Bike 1:57:00 [2] 34.0 mi (17.4 mph)
slept:7.5

Easy ride around town with GG, VL and LL.

Sunday Jun 26, 2011 #

9 AM

Mtn Bike 4:38:00 [3] 58.0 km (12.5 kph)
slept:8.5

From Mt. Morris to Portageville on the FLT with EG and RF. Back to Mt. Morris via the road. Trail is still kind of wet and chewed up from the trail marathon last month.

Saturday Jun 25, 2011 #

10 AM

Road Bike 3:47:00 [3] 68.0 mi (18.0 mph)
slept:7.5

Met Ts and EG at the Oven Door and headed east and north thru Marion and Williamson then back thru Fairport. Missed all the rain.

Friday Jun 24, 2011 #

6 AM

Swimming 1:20:00 [4] 3.5 km (22:51 / km)
slept:6.5

300 fr wu
4x250 pull- 200 fr, 50 ba on 4:00
100 fly kick, no fins
12x25 IMO on :30
6x150 pull- 100 fr, 50 br
200 fly kick, no fins
8x50 fr on :48
4x50 fr/fly on :55
12 PM

Strength 40:00 [3]

Thursday Jun 23, 2011 #

7 PM

Run 10 [3] 0.02 mi (8:23 / mi)
slept:7.5 shoes: Asics 2160

1 week of rest on calf and tried to run on it. Not ready yet.

Wednesday Jun 22, 2011 #

6 AM

Swimming 1:20:00 [4] 3.0 km (26:40 / km)
slept:6.5

300 fr, 200 fr pull wu
8x50 fr on :55 breathing only to the right
8x125 fr NPS
8x50 fr on :60 breathing only to the left
4x50 fly kick w/ fins on :55
4x75- 50 fly, 25 ba w/ fins on 1:15
4x50 fr breathing 3, 5 ,7, 9

Tuesday Jun 21, 2011 #

12 PM

Strength 30:00 [3]
slept:7.5

Seems I do remember how to get there.
C • Be Careful!! 7
6 PM

Road Bike 1:49:02 intensity: (1:02 @1) + (3:56 @2) + (10:11 @3) + (53:40 @4) + (40:13 @5) 42.35 mi (23.3 mph) +835ft
ahr:172 max:188

GVCC- Wheatland

2 breaks of 2 got up the road and we nearly caught them on lap 4 but someone tried to bridge up and half of the chasing teams gave up to let him get away. He flamed out, we caught him and then we stayed as a pack for the remainder of the race. Finished 5th in the pack sprint, 9th overall.

Monday Jun 20, 2011 #

6 PM

Road Bike 1:48:00 [2] 32.0 mi (17.8 mph)
slept:7.5

Easy spin with GG around town.

Sunday Jun 19, 2011 #

8 AM

Road Bike 2:35:00 [3] 50.8 mi (19.7 mph)
slept:8.0

Out to Sodus Bay for breakfast from cj's and back.

Saturday Jun 18, 2011 #

9 AM

TT Bike 20:00 [3] 5.0 mi (15.0 mph)
slept:7.5

Warm up and cool down.
10 AM

TT Bike 51:10 [5] 20.8 mi (24.4 mph)

Jon Dechau Time Trial
Didn't feel too sharp starting out, hit the turn around in 24:30 which I didn't think was too bad. Came back in 26:40, feeling the lack of fitness since APEX.
1 PM

Kayak 1:55:00 [2] 9.0 mi (4.7 mph)

On Canandaigua Lake with Ang.

Friday Jun 17, 2011 #

6 AM

Swimming 1:15:00 [4] 3.4 km (22:04 / km)
slept:6.5

200 fr wu
6x50- fly/ba on 1:10
4x200- 1,4 fr, 2,3 IM
6x50- ba/br
8x100- 1,5 fr on 1:35, IM all others, on 1:55.
100 kick ez
9x100 fr pull- 3x [on 1:35, 1:30, 1:25]

Wednesday Jun 15, 2011 #

Event: ROC - Mendon Ponds Park Score-O [2011 Sprint Series #2]
 
6 AM

Swimming 1:20:00 [4] 2.55 km (31:22 / km)
slept:6.5

6x150- 100 fr, 50 ba on 2:30
4x25 fr w/ tennis ball under chin
8x75- 50 fr, 25 fly on 1:30
4x25 br w/ tennis balls in hand
4x100 IM on 1:45
4x25 fly w/ tennis ball under chin
4x100 fr on 1:30
16 x 25- (2) fly, (2) br, (1) fr x 4 on :40
6 PM

Orienteering 30:00 [1] 2.0 km (15:00 / km)
shoes: Salomon XT Wings 2 II

Calf seized up between 1 and 2 and I was forced to walk the rest of the course. Bailed on the Score-O.

Tuesday Jun 14, 2011 #

7 PM

Road Bike 35:00 [5] 16.0 mi (27.4 mph)
slept:7.5

GVCC- Fishers Crit

Flatted on lap 3, replaced wheel with SL's, waited for group, then promptly proceeded to drop myself 10 laps later.

Monday Jun 13, 2011 #

12 PM

Run 43:30 [3] 6.0 mi (7:15 / mi)
slept:7.5 shoes: Asics 2160

Telephone Road Loop
Calf not happy. May need to start corrective measures as ignoring it doesn't seem to be working.

Sunday Jun 12, 2011 #

10 AM

Road Bike 3:10:00 [3] 58.0 mi (18.3 mph)
slept:8.0

Around Keuka Lake including a loop around the center of the Y. Great route.

Saturday Jun 11, 2011 #

8 AM

Run 51:00 [3] 7.0 mi (7:17 / mi)
slept:8.0 shoes: Asics 2160

Smith Road Loop
Right calf still sore.
10 AM

TT Bike 3:46:00 [3] 71.0 mi (18.8 mph)

Down thru Conesus and Livonia with GG.

Friday Jun 10, 2011 #

6 AM

Swimming 1:05:00 [4] 3.2 km (20:19 / km)
slept:6.75

12x25 kick w/ 4, 6, 8, 10 kicks under water x 3
12x50fr on :50 w/ 1 stoke off wall before breath.
100 ez
6x150 pull- 100 br every 3rd, 50 hard.
8x50 fr on :45
8x75 pull- 50 fr, 25 ba
4x75 pull- 50 fr, 25 fly

Thursday Jun 9, 2011 #

5 AM

Run 42:30 [3] 5.5 mi (7:44 / mi)
slept:6.5 shoes: Asics 2160

Strong Rd loop.

Humid.
6 PM

Mtn Bike 1:51:34 [2] 21.67 mi (11.7 mph) +689ft

Ride to Boughton Park using the new connector trail. Unfortunately its pretty overgrown already and full of itchy-scratchy stuff, FDF's and mosquitos. Chose the road option back.

Wednesday Jun 8, 2011 #

6 AM

Swimming 1:15:00 [4] 3.0 km (25:00 / km)
slept:6.5

1st time back in 4 weeks and no warm up, not good.
4x25 drill
9x50- fly/ba, ba/br, br/fr on 1:10
4x200 fr pull on 3:00
100 fr ez
4x25 drill
8x100 fr on 1:35. I think I was getting about 1 sec rest for these.
6x75 kick with fins on 1:25
4x50 fr on :40

Tuesday Jun 7, 2011 #

6 PM

TT Bike 57:35 [5] 24.0 mi (25.0 mph)
slept:7.5

GVCC Team TT #2

Only RS and I were available tonight so it there wasn't going to be much rest. Felt good fitness wise but legs had a ton of fatigue still. Fortunately RS is a horse and did a majority of the pulling and we finished 2nd overall.

Monday Jun 6, 2011 #

12 PM

Run 43:32 [3] 6.0 mi (7:15 / mi)
slept:7.5 shoes: Asics 2160

Telephone Rd Loop
6 PM

Road Bike 1:56:00 [2] 35.0 mi (18.1 mph)

Around Mendon with GG and EG.

Sunday Jun 5, 2011 #

Event: ROC - Lincoln Park Score-O [2011 Sprint Series #1]
 
12 PM

Mtn Bike 1:47:00 [2] 12.0 km (6.7 kph)
slept:7.5

After working the FMV Durand Eastman Circuit race I headed over to the new trails at Bay Park West. Small network but all excellent.
3 PM

Orienteering race 19:41 [4] 1.6 km (12:18 / km)
shoes: Montrail Mountain Masochists

A little rusty. Totally screwed up route out of #8.
4 PM

Orienteering 56:23 [4] 3.73 mi (15:07 / mi) +923ft 12:15 / mi

Score-O
Error heading from 178 to 186 when I climbed up the wrong hill. Completely forgot I had punched 155 early and tried to do it again then realized my mistake as I approached it and turned around and headed to the finish. Fun racing with Bishop22 and Rob.

Sprint - Splits

Saturday Jun 4, 2011 #

4 PM

TT Bike 1:26:00 [3] 28.0 mi (19.5 mph)
slept:11.0

Sidney Loop.

Friday Jun 3, 2011 #

12 PM

Run 35:20 [2] 4.5 mi (7:51 / mi)
slept:7.0 shoes: Asics 2160

Pathetic.

Thursday Jun 2, 2011 #

6 PM

Road Bike 1:47:00 [2] 29.0 mi (16.3 mph)
slept:7.5

Ride around Avon with RF and GG. Lots of fatigue in the legs. The fact that I seem to want to wake up at 2 am isn't helping either.

Wednesday Jun 1, 2011 #

Note
slept:6.5

Unpacking gear in the evening

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