Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JayXC

In the 30 days ending Apr 30, 2013:

	activity	#	time	miles		km		+ft	load
	Road Bike	11	16:43:56	289.19	(17.3/h)	465.4	(27.8/h)	1439	297.8
	Mtn Bike	5	14:41:46	109.09	(7.4/h)	175.56	(11.9/h)	1555	252.0
	Swimming	10	10:34:00	14.45		23.25			190.2
	Kayak	5	9:49:00	50.4	(5.1/h)	81.11	(8.3/h)		160.5
	Run	9	9:12:28	71.32	(7:45)	114.78	(4:49)	773	161.6
	Trek	4	8:37:00	32.0	(16:09)	51.5	(10:02)		155.1
	Orienteering	1	1:05:30	5.25	(12:29)	8.45	(7:45)	526	39.3
	Strength	2	57:00						17.1
	Total	46	71:40:40	571.69		920.05		4293	1273.6
averages - sleep:7.2

14:40

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Tuesday Apr 30, 2013 #

7 PM

Road Bike 1:13:00 [4] 23.7 mi (19.5 mph)
slept:7.0

Late getting out of work so missed the start of the club race. Rode to it from home and jumped into the peloton for the last 2 laps.

Monday Apr 29, 2013 #

6 AM

Swimming 1:15:00 [3] 3.5 km (21:26 / km)
slept:7.0

200 fr wu
4x50 ba pull on 1:10
4x250 as 200 fr, 50 sprint in IM order, on 4:30.
6x100 fr pull on 1:40
200 fr ez
4x50 fr pull on :45
100 ez
6x100 fr pull on 1:35
100 fr ez
4x50 fr pull on :40
4x25 in IM order

6 PM

Road Bike 1:45:00 [2] 30.4 mi (17.4 mph)

Around Mendon with GG.

Sunday Apr 28, 2013 #

9 AM

Kayak 2:42:00 [2] 13.8 mi (5.1 mph)
slept:9.0

On Hemlock Lake with Ang. Windy out of the south. Bald eagles are back.

Saturday Apr 27, 2013 #

6 AM

Run 2:02:49 [3] 13.82 mi (8:53 / mi) +773ft 8:26 / mi
slept:7.5 shoes: Merrell Mountain Masocists III

ODR- Boughton Park via the Seneca Trail and back with EG and TS.

12 PM

Road Bike 2:15:00 [2] 39.6 mi (17.6 mph)

Back from TJU's track meet in Dansville. Nasty headache from pollen or my cold.

Friday Apr 26, 2013 #

6 AM

Swimming 48:00 [3] 1.6 km (30:00 / km)
slept:6.75

100 wu
6x25 br w/flutter kick
4x150 50 br/100 fr
6x25 br w/dolphin kick
8x75 25 br/50 fr

C • Where did you go?! 3

Thursday Apr 25, 2013 #

12 PM

Run 41:04 [2] 5.7 mi (7:12 / mi)
slept:7.5 shoes: Asics Cumulus 14

Shortened Pond Loop

Wednesday Apr 24, 2013 #

Note
slept:7.5 (rest day)

Think I'm catching someone's cold.

Tuesday Apr 23, 2013 #

Note
slept:7.5 (rest day)

Not sure if a 15 hr workday counts as a rest...

Monday Apr 22, 2013 #

Note
slept:10.0 (rest day)

Sunday Apr 21, 2013 #

12 AM

Trek 30:00 [3] 2.0 mi (15:00 / mi)
slept:0.0

Last bit of Foot-O

Mtn Bike 1:52:00 [3] 7.0 mi (3.8 mph)

I arrived back at the TA and SOG was once again just ahead of me and still transitioning. I tried to transition quickly to head out with them but their train left too early. I didn't even catch a glimpse of them on the 1000' hike-a-bike straight back over the top of Massanutten Mtn. This is actually where I lost the race as I'm sure they were more efficient at getting to the Wagon Trail than I was.

3 AM

Trek 2:32:00 [3] 8.0 mi (19:00 / mi)
shoes: Salomon XT Wings 3

Next was a Foot-O from the main TA area for 5 CPs in Andy Guest Shenandoah State Park. This park has a fairly new trail network built which is a lot of fun. Unfortunately what looked like the optimum route was a lollypop loop than i managed to screw up. The second CP on my route was a overlook and I completely overshot it and ended up at my 3rd CP thinking it was my second. It even took me awhile to recognize that fact as they both had parking lots. This required an out and back on the park road that I'm sure cost me close to 20 minutes. I ran into Rev3 again near my 4th point and we finished up the section together.

C • So 1

5 AM

Mtn Bike 1:39:00 [3] 8.0 mi (4.8 mph)

The last section was a Bike-O in the same park and trails as the previous Foot-O and it ended up being another lollypop. I saw SOG just getting on the trails as I was running back out of the park so I knew I wasn't too far behind them but unless they struggled I wasn't going to catch them. The trails were a lot of fun and fast to ride but it made sense to take the park roads in a few instances. Rev3 opted for the opposite rotation as me and we crossed paths at my 4th point and their 2nd.

I ended up finishing just as the sun came up, 2nd overall 23 minutes behind SOG, 1st solo. Fun event and I enjoyed the area.

Racing solo is interesting. As EG put it, you're always traveling at the perfect pace, you're always on the route you think you should be on and you're to blame when its wrong . Probably won't make it a habit however. 24+ events are more fun with a team.

C • Nice Debut as a 24 Solo 3

Saturday Apr 20, 2013 #

Event: REV3 Shenandoah Epic Adventure Race - 26hr

Event: ROC - Black Creek Park Regular Meet

10 AM

Kayak 2:45:00 [3] 15.0 mi (5.5 mph)
slept:5.0

Shenandoah Epic 26 hr AR as NHRace.com (solo)

A strong field and the fact that I had not raced in this area of VA attracted me to this race. I knew a lot of the racers signed up and figured it would be a lot of fun to run into them on the course along the way.

Map handout on Friday night which sometimes means a late night but not in this case as 98% of the CP's were on trails. It was somewhat of a letdown as I was looking forward to testing my navigation not my ability to read a roadmap.

Making matters worse, the maps we were given are very poor quality. I ended up transferring all of the points onto the Massanutten Mtn cartoon trail map we were also given. Maybe I'm just used to Mytopo maps.

The race started on the S. Shenandoah River. Teams in canoes, solos in 12' kayaks. It was kind of hectic at the start with everyone in the moving water but I made it to the front and into the take-out for the canoe drop in the top 5.

After the short trek and back into the boats we had to run a few class II rapids, a few more points and then to the takeout.

11 AM

Trek 1:10:00 [3] 6.0 mi (11:40 / mi)
shoes: Merrell Mountain Masocists III

From the boat drop up to the Massanutten Trail and back picking up 3 CPs along the way with SOG and Josh (solo).

1 PM

Mtn Bike 6:20:00 [3] 55.0 km (8.7 kph)

Up over Shawl Gap to the next mtn range over for 5 CPs including an out and back along the Massanutten Trail (better suited for hiking) to the Woodstock Firetower. Provided an opportunity to see who was considering clearing the course as this was the best point to drop if you weren't. Quite a bit of hike-a-bike on the way out, much easier to ride on the way back.

We were able to hit CP10-CP13 in any order and I saw an opportunity to separate from Josh here by skipping to punch CP10 as I passed it when he did knowing I'd have to ride back by it on the way to CP12. He seemed to have the ability to hang on no matter what I did up to this point and thought it might be different if he had to set his own pace and select routes on his own. He opted to head to CP12 with Rev3 while I headed to CP11 first.

C • I like 1

8 PM

Trek 4:25:00 [3] 16.0 mi (16:34 / mi)
shoes: Salomon XT Wings 3

Arrived at the campground TA a few minutes behind SOG. I was handed a 1:24k map with 14 CP's to plot and managed to do it just before needing a headlamp. I sketched out a route and decided to go clockwise because it minimized the hiking I'd have to do and maximized what I'd be able to run. All but 2 of the points were on trails and there didn't appear to be any bushwhack shortcuts to be had. The nighttime views from the peaks and overlooks were pretty cool.

C • Just the one shortcut from 22-23 3

Friday Apr 19, 2013 #

Note
(rest day)

Travel day.

C • Have a good one! 3

Thursday Apr 18, 2013 #

12 PM

Run 45:12 [3] 6.0 mi (7:32 / mi)
slept:8.0 shoes: Asics Cumulus 14

What's with all the wind?

C • GRR 5

Wednesday Apr 17, 2013 #

6 AM

Swimming 40:00 [3]
slept:7.0

6x75 fr on 1:15
12x25 dolphin kick w/fins on :30
3x150 fr on 2:20

Then the fire alarm went off and we had to get out...

C • Silly alarms 2

Tuesday Apr 16, 2013 #

12 PM

Run 45:11 [3] 6.0 mi (7:32 / mi)
slept:7.5

Lower Falls were ripping.

Monday Apr 15, 2013 #

6 AM

Swimming 45:00 [3] 1.5 km (30:00 / km)
slept:6.0

8x50 fr on :60
300 IM drill
4x200 fr on 3:10
More videotaping under water.
fr- Still need to work on high elbows under water.
ba- More hip rotation, less bent knee.

6 PM

Road Bike 1:49:00 [2] 31.0 mi (17.1 mph)

Bloomfield tour with GG. Great weather.

Sunday Apr 14, 2013 #

2 PM

Road Bike 2:31:00 [3] 44.0 mi (17.5 mph)
slept:8.5

Down thru Avon and back with Richie.

Saturday Apr 13, 2013 #

Note

What do you suppose the chances of:

A- The water table being high from all the rain,
B- The diaphragm switch on our sump pump would fail, and
C- The battery on the back-up sump pump would go dead despite the trickle charger on it are, all at the same time?

Pretty good apparently.

C • Uh oh 4

5 PM

Run 1:00:19 [3] 8.0 mi (7:32 / mi)
slept:8.0

Semmel Road-LVT Loop with Taylor back due to the water on the trail to the house.

Friday Apr 12, 2013 #

6 AM

Swimming 1:10:00 [3] 2.9 km (24:08 / km)
slept:7.0

8x50 drill/swim on :60
8x50 fr on :50
300 fr pull
200 ba ez
50 fr ez
2x100 ba building on 2:00
50 fr ez
4x50 ba descending on 1:10
50 fr ez
4x25 ba sprint on :40
300 fr pull
200 ba ez
50 fr ez
2x100 ba building on 2:00
50 fr ez
4x50 ba descending on 1:10
50 fr ez
4x25 ba sprint on :40

Thursday Apr 11, 2013 #

5 PM

Kayak 1:28:00 [3] 5.0 mi (3.4 mph)
slept:8.0

Up Irondequoit Creek from Baycreek.

6 PM

Kayak 43:00 [3] 5.0 mi (7.0 mph)

With the current back. Had to slow down to fit under the 6 bridges.

C • Wow 1

Wednesday Apr 10, 2013 #

6 AM

Swimming 1:00:00 [3] 2.3 km (26:05 / km)
slept:7.0

6x75 as 50 fr, 25 ba w/tennis balls in hands.
4x25 dolphin kick w/16 kicks under water off the wall.
4x100 fr on 1:30
8x75 as 25 br, 50 fr w/tennis balls in hands.
3x150 fr on 2:20
6x50 fly/br on 1:15

Had to get out early for a mtg at work.

Tuesday Apr 9, 2013 #

12 PM

Run 45:16 [3] 6.0 mi (7:33 / mi)
slept:7.5 shoes: Asics Cumulus 14

6 PM

Road Bike 1:11:56 25.49 mi (21.3 mph) +1439ft

GVCC- Rush

Season opener. First 2 laps were painful. Last 4 were not so bad. Probably coincides with BH making it off the front on lap 2 and staying away.
Quite a shock to the system.

Monday Apr 8, 2013 #

6 AM

Swimming 1:15:00 [3] 3.2 km (23:26 / km)
slept:6.75

4x100 fr wu
8x75 as 25 fly hard, 50 fr ez on 1:15
5x200 fr pull on 3:10
8x25 odds fly kick, evens fly on :40
8x50 dolphin kick w/fins on :55
4x125 fr on 1:50
4x25 fly on :30

6 PM

Road Bike 45:00 [3] 10.1 mi (13.5 mph)

Wu and cd on the trainer.

7 PM

Strength 25:00 [3]

Sunday Apr 7, 2013 #

Event: ROC - Durand Eastman (West) Regular Meet

10 AM

Mtn Bike 2:05:27 [2] 26.94 mi (12.9 mph) +645ft
slept:8.25

After watching the finish of Paris-Roubaix on TV, Richie and I headed out to Durand Eastman for the o-meet connecting the Lehigh-Auburn-Powdermill Park-canal-Trolley Trail-Tryon-Bay Park West-Lakeshore Trail to get there. Nice tail wind most of the way there.

1 PM

Orienteering 1:05:30 [4] 5.25 mi (12:29 / mi) +526ft 11:24 / mi

Tried to start out conservatively since it had been a few months since I'd run with a map. Biggest mistake was 7 where I had a tough time figuring out what the feature was. Of course now that I look at the legend I recognize it as a fallen tree. Finished 8 seconds behind the leader. I can think of at least 10 places where I lost at least 10 seconds.

First time orienteering at D-E Park and I enjoyed it.

C • What happened on #5? 6

2 PM

Mtn Bike 2:45:19 [3] 32.97 mi (12.0 mph) +910ft

Against the wind nearly the entire ride home via the Genesee River Trail-canal-Powdermill Park- Auburn Lehigh.

Nice to ride without winter gear on.

Red - Splits

Saturday Apr 6, 2013 #

6 AM

Run 1:39:00 [3] 13.0 mi (7:37 / mi)
slept:7.5 shoes: Asics Cumulus 14

ODR- Seneca Trail Run. Perfect temperature and no wind for once.

9 AM

Road Bike 2:36:00 [3] 43.0 mi (16.5 mph)

From the Basin down to Bloomfield for a lap on the Classic course with EG.

Friday Apr 5, 2013 #

6 AM

Swimming 1:13:00 [3] 2.85 km (25:37 / km)
slept:7.0

200 fr wu
4x25 ba kick drill
6x75 ba on 1:40
6x150 as 100 fr moderate, :10 rest, 50 ba sprint all on 3:10
400 fr pull
8x50 kick w/fins on :55
300 ba
4x25 fr on :30

Thursday Apr 4, 2013 #

12 PM

Run 43:43 [3] 6.0 mi (7:17 / mi)
slept:7.25

Trails are dry enough to run the summer version already.

5 PM

Kayak 2:11:00 [3] 11.6 mi (5.3 mph)

On the Bay with Richie.

Wednesday Apr 3, 2013 #

6 AM

Swimming 1:12:00 [3] 2.8 km (25:43 / km)
slept:7.0

50 fr wu
4x50 fr on :50
4x250 fr sighting 2x on 4:30
6x25 swimming 3 wide in 3 rows on :30
6x50 fr on :50
4x250 fr sighting 2x on 4:30
75 fr ez
then into the diving well for treading water, group swimming and treading water open starts. Ang may have tried to pull my suit off.

C • birthday suit 3

6 PM

Road Bike 38:00 [2] 10.0 mi (15.8 mph)

Spin on trainer wu and cd.

7 PM

Strength 32:00 [3]

Tuesday Apr 2, 2013 #

12 PM

Run 49:54 [3] 6.8 mi (7:20 / mi)
slept:7.5 shoes: Asics Cumulus 14

Thru Maplewood Park across the pedestrian bridge and back.

7 PM

Road Bike 1:00:00 [2] 16.4 mi (16.4 mph)

Spin on trainer.

Monday Apr 1, 2013 #

6 AM

Swimming 1:16:00 [3] 2.6 km (29:14 / km)
slept:7.0

500 fr pull as wu
4x25 scull
4x175 as 125 fr, 50 ba on 3:20
4x25 scull
4x50 ba on 1:10
12x25 scull down, dolphin kick back
4x175 as 125 fr, 50 ba on 3:20

7 PM

Road Bike 1:00:00 [2] 15.5 mi (15.5 mph)

Spin on the trainer.

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