Training Log Archive: JayXCIn the 30 days ending Nov 30, 2012:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||||||||||||||||
Friday Nov 30, 2012 #
Swimming 1:10:00 [4] 3.0 km (23:20 / km)
slept:6.75
12x75 fr on 1:15
4x25 w/tennis ball
6x100 kick w/fins on 1:30
4x25 on back throw/catch tennis ball
6x50 ba on :60
6x100 fr on 1:30
Thursday Nov 29, 2012 #
Run 40:39 6.17 mi (6:36 / mi) +283ft 6:19 / mi
ahr:171 max:187 slept:7.25 shoes: Asics 2170
Rare opportunity to run in Henrietta again. 39:47 for the actual loop is right on the edge of a Intensity 4.
Wednesday Nov 28, 2012 #
Swimming 1:15:00 [4] 2.0 km (37:30 / km)
slept:6.5
6x75 sprint on 2:30
150 fr ez
6x50 ba sprint on 1:30
200 ez
8x25 mix of sprint/ez
3x100 fr on 1:45
100 sprint in 1:17
100 fr ez
Tuesday Nov 27, 2012 #
Run 45:15 [3] 6.0 mi (7:33 / mi)
slept:7.0 shoes: Asics 2170
Monday Nov 26, 2012 #
Swimming 1:13:00 [4] 3.25 km (22:28 / km)
slept:7.0
3x (3x200 slow, med, fast on 3:20, 100 ez, 6x50 pull on :45)
Sunday Nov 25, 2012 #
Run 50:45 [3] 6.97 mi (7:17 / mi) +212ft 7:05 / mi
slept:8.75
Rollerski 2:06:50 17.58 mi (7:13 / mi) +903ft 6:53 / mi
Saturday Nov 24, 2012 #
Note
slept:8.25 (rest day)
Friday Nov 23, 2012 #
Mtn Bike 4:17:37 [3] 32.82 mi (7.6 mph) +1271ft
slept:8.0
I was out of town when this event occurred earlier this year. It looked like a lot of fun so I registered anyways and Linda sent me the maps so I could try it later.
Only real screw-up was riding past 25, 26 on our way to 24 resulting in a double-back up the hill on South Ave. That's about the time we discovered that one of the points has been temporarily removed due to construction.
I think we could have hit the point around Pinnacle Hill a little more efficiently as well. Who knew there was a Frank Lloyd Wright house in Rochester or that Buffalo Bill's son was buried in Mt. Hope Cemetery??
What great way to see the area, thanks to Linda and Rick for putting it all together. Does anyone know if any other clubs have something similar set-up in their towns?
Thursday Nov 22, 2012 #
canoe paddle 2:06:33 [3] 11.5 mi (5.5 mph)
slept:8.5
Wednesday Nov 21, 2012 #
Swimming 1:10:00 [4] 3.1 km (22:35 / km)
slept:6.75
5x100 kick w/fins on 1:45
6x50 fly/ba on 1:10
3x300 as 100 fr, 100 ba, 100 fr on 5:10
100 fr ez
6x50 ba/br on 1:10
4x200 fr pull on 3:00
Tuesday Nov 20, 2012 #
Run 44:31 [3] 6.0 mi (7:25 / mi)
slept:7.5 shoes: Asics 2170
Road Bike 42:00 [2] 11.0 mi (15.7 mph)
Strength 16:00 [3]
Monday Nov 19, 2012 #
Swimming 1:15:00 [4] 3.1 km (24:12 / km)
slept:7.0
6x75 fr
5x400 odds fr pull, evens fr on 6:00ish
3x50 ba on 1:20
2x100 fr on 1:35
2x50 ba on 1:15
Mtn Bike 1:31:00 [2] 24.0 km (15.8 kph)
Sunday Nov 18, 2012 #
Orienteering 1:33:50 [3] 6.62 mi (14:10 / mi) +1142ft 12:11 / mi
slept:8.0
Crushed by swimlinzi04 and arthurd.
1, 2 no problems. Mis-read the green as a veg boundary heading towards 3 and wandered around a little. Looking now there actually is a veg boundary on the map that I didn't see at the time. 4, 5, 6 no problems. Then it went downhill from there other than 8 and 12. Lots of overshooting and wandering around.
Edit: 3:57 lost at 3, 9:00 at 7, 2:30 at 9, 4:30 at 10. I was nearly in the circle at 7 and 9 before wandering off like a 2 yr old.
Mtn Bike 2:20:49 [2] 13.37 mi (5.7 mph) +1405ft
Saturday Nov 17, 2012 #
Note
Run 1:16:01 [3] 10.57 mi (7:11 / mi) +324ft 6:59 / mi
slept:8.25
Rollerski 35:45 [2] 6.0 mi (5:58 / mi) +173ft 5:48 / mi
Friday Nov 16, 2012 #
Swimming 1:15:00 [3] 2.85 km (26:19 / km)
slept:7.25
3x100 kick w/fins
6x75 fr on 1:15
4x25 fr pull w/ tennis ball between feet
6x100 3 on1:40, 3 on 1:30
4x25 tennis ball toss on ba
4x125 75-ba, 50-fr
4x25 br swim w/tennis ball
4x50 br
4x25 fly w/tennis ball
4x50 fly
50 cd
Thursday Nov 15, 2012 #
Run 38:51 [3] 5.3 mi (7:20 / mi)
slept:7.5 shoes: Asics 2170
Road Bike 1:00:00 [2] 16.4 mi (16.4 mph)
Wednesday Nov 14, 2012 #
Road Bike 58:00 [3] 15.6 mi (16.1 mph)
slept:7.0
Tuesday Nov 13, 2012 #
Run 51:10 [3] 6.9 mi (7:25 / mi)
slept:7.5 shoes: Asics 2170
Felt kind of flat actually.
Monday Nov 12, 2012 #
Mtn Bike 1:15:00 [3] 28.0 km (22.4 kph)
slept:9.0
Sunday Nov 11, 2012 #
Run 3:00:51 [4] 16.57 mi (10:55 / mi) +1093ft 10:16 / mi
slept:5.0
Didn't start my watch until after we had punched N4, N3, N2 and N1, just before I ran to get C. EG punched B and cj punched A. On the way back from A cj felt something in his Quad tighten up.
We left cp1 with a group of teams and all picked up S1 and S2 very quickly. We moved into 4th on the way to the Brant Hills map where we ran straight to 1, 2 and 3 and passed 3rd place in the process. On the way to Guelph Line we passed 2nd place as they were running back on the trail towards us. 4, 5, 6 went well also but on the long run to the Tyandaga map cj mentioned he was having trouble with his quad and it was effecting his stride.
Onto the 3rd map where we punched A, B, D, E then C in the score-O section. On the way into cp1 all four lead teams were separated by less than a minute and we traded positions back and forth from cp2-cp7 which was a lot of fun. At cp8 we had a space blanket gear check and then all 4 teams took off nearly together. It was a long slug up hill to cp9, especially so for cj and we helped push him along as best we could. From there it was a run across a few roads and parking lots in traffic to the finish at the school where we finished 4th (again), 1st Masters team.
Saturday Nov 10, 2012 #
Mtn Bike 1:53:52 [2] 8.67 mi (4.6 mph) +979ft
slept:8.5
Rollerski 56:45 [3] 9.74 mi (5:50 / mi) +387ft 5:37 / mi
Friday Nov 9, 2012 #
Swimming 1:15:00 [4] 3.55 km (21:08 / km)
slept:6.75
14x25 br w/fly kick on :35 Some discrepency as to how many we actually did.
6x250 fr pull on 3:40
4x100 IM on 1:50
4x200 75 fr/25 ba pull on 2:55
6x50 on :50
Thursday Nov 8, 2012 #
Note
slept:7.5 (rest day)
Wednesday Nov 7, 2012 #
Swimming 1:25:00 [4] 4.15 km (20:29 / km)
slept:6.75
900 fr swim
2x500 1-moderate, 2-fast on 7:30
20x25 dancing scull/dolphin kick on:35
1000 swim
3x50 on :45
Mtn Bike 1:34:00 [3] 26.0 km (16.6 kph)
Monday Nov 5, 2012 #
Swimming 1:10:00 [4] 3.45 km (20:17 / km)
slept:7.0
4x200 fr on 3:00
4x100 fr pull on 1:40
4x50 ba/br on 1:10
50 ez
4x200 on 2:55
4x100 fr pull on 1:35
4x50 ba/br on1:05
2x25 fly
50 cd
Mtn Bike 2:00:00 [2] 28.0 km (14.0 kph)
Sunday Nov 4, 2012 #
Kayak 2:00:00 [3] 10.0 mi (5.0 mph)
slept:8.75
Saturday Nov 3, 2012 #
Mtn Bike 2:55:44 [2] 25.88 mi (8.8 mph) +3175ft
slept:9.0
Orienteering 1:10:26 [3] 6.66 mi (10:35 / mi) +744ft 9:34 / mi
shoes: Montrail Mountain Masochists I
Advertised as unclearable but when I saw the map and put my route on it I thought it was. Through 22 controls I thought I was on schedule but when I got to 29 I tried walking straight to it but lost confidence and went back to the trail and headed up on the old fenceline but when I got to the top of the same hill I was just on I realized I only had 15 minutes left and decided to skip it. In the process I practically ran right by 23 without punching it. Silly mistake.
Cleared the rest of the controls on the way in and finished with 5 minutes to spare. Should have been more patient. Ended up that it didn't matter as I scored enough to win anyways. Fun event.
Friday Nov 2, 2012 #
Swimming 1:08:00 [4] 3.15 km (21:35 / km)
slept:7.25
20x50 kick w/fins on side looking at the ceiling on :60
8x125 fr/ba/fr/ba/fr on 2:15
15x50 odds ba, evens fr on :60
Thursday Nov 1, 2012 #
Road Bike 1:00:00 [2] 15.9 mi (15.9 mph)
slept:5.5