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Training Log Archive: JayXC

In the 30 days ending Sep 30, 2013:

	activity	#	time	miles		km		+ft	load
	Mtn Bike	8	13:22:51	132.27	(9.9/h)	212.87	(15.9/h)	6087	275.3
	Kayak	8	12:35:12	75.83	(6.0/h)	122.04	(9.7/h)	112	220.9
	Run	10	10:31:59	75.48	(8:22)	121.48	(5:12)	1728	267.4
	Swimming	9	10:25:00	15.77	(39:39)	25.37	(24:38)		274.5
	Road Bike	3	7:49:36	140.71	(18.0/h)	226.45	(28.9/h)	3854	113.4
	Cyclocross Bike	4	6:40:35	85.11	(12.7/h)	136.96	(20.5/h)	1973	85.3
	Trek	1	50:49	3.2	(15:53)	5.15	(9:52)		30.5
	Total	42	62:16:02	528.36	(7:04)	850.32	(4:24)	13754	1267.3
averages - sleep:7.5

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Monday Sep 30, 2013 #

6 AM

Swimming 1:10:00 [3] 2.3 km (30:26 / km)
slept:6.5

150 fr ,100 kick wu
8x50 bilateral breathing on :60
6x75- 1-3 as 50 fly/25 ba, 4-6 as 50 br/25 fr on 1:40
3x200 fr pull on 3:30, still too much rest.
12x25 kick under water
6x50 fr 3-3, 5-5, 7-7 breathing
100 cd

Sunday Sep 29, 2013 #

5 AM

Run 59:52 7.48 mi (8:00 / mi) +641ft 7:24 / mi
ahr:146 max:162 slept:8.5 shoes: Hoka Mafate 2

At MPP.

Saturday Sep 28, 2013 #

9 AM

Road Bike 2:01:30 36.48 mi (18.0 mph) +1623ft
ahr:140 max:166 slept:8.5

Easy ride south of town. Great weather.

Friday Sep 27, 2013 #

6 AM

Swimming 1:15:00 [4] 2.75 km (27:16 / km)
slept:6.75

200 fr wu
4x25 br drill (double kick)
6x50 br on 1:20
4x200 fr pull on 3:45. Too much rest on these.
400 dolphin kick with fins
6x75 as fr/fly/fr on 1:30
12x25 as fr/ba/fr/fly x4 on :35
200 fr cd

C • Calf 4

3 PM

Run 44:38 5.85 mi (7:38 / mi) +228ft 7:22 / mi
ahr:150 max:163 shoes: Hoka Mafate 2

Easy run in MPP.

Thursday Sep 26, 2013 #

6 PM

Kayak (V10) 1:01:00 [2] 6.15 mi (6.0 mph)
slept:7.75

To Embankment Park and back.

Wednesday Sep 25, 2013 #

6 AM

Swimming 1:15:00 [4] 3.1 km (24:12 / km)
slept:7.0

Re-taking lane 3!
150 fr wu
8x25 fly drill- R arm, L arm, 3-3, fly
2x500 fr pull on 8:00
8x50 fly/fr on :60
100 fr ez
6x100 dolphin kick w/ fins
6x75 fr- 3 on 1:20, 3 on 1:15
4x25 fly on :40
100 fr cd

2 PM

Cyclocross Bike 1:40:31 18.19 mi (10.9 mph) +598ft
ahr:105 max:149

Ride to Arrowhead and back with Richie.

Tuesday Sep 24, 2013 #

6 PM

Cyclocross Bike 1:05:00 [2] 14.0 mi (12.9 mph)
slept:8.0

Easy ride to Dryer and back.

Monday Sep 23, 2013 #

6 AM

Swimming 1:10:00 [4] 2.35 km (29:47 / km)
slept:6.75

4x25 br kick, no pull
800 pull as 175 fr, 25 br
4x25 br drill
4x50 br on 1:10
200 fr ez
4x25 br drill
4x50 br on 1:00
200 fr medium
4x25 br drill
200 fr hard
150 fr ez

Sunday Sep 22, 2013 #

7 AM

Run 40:56 [4] 6.59 mi (6:13 / mi) +259ft 5:59 / mi
ahr:165 max:176 slept:6.5 shoes: Asics Cumulus 14 II

Last minute fill-in on the Chevy Running Club relay team at the Rochester Marathon. Ran the opening leg and felt good through 4.5 miles then my calf seized up and I just jogged the last 2 miles. It better heal up quick.

Saturday Sep 21, 2013 #

Event: ROC - Cobbs Hill NOW Meet

1 PM

Kayak (Glider) 3:41:58 [3] 22.57 mi (6.1 mph) +39ft
slept:9.0

From Brockport to Pittsford on the canal. KDU was nice enough to drop me off after the kids XC meet and pick me up when I was done. Perfect day for kayaking, rained the entire time.
Intended to paddle to Lock 32 but the tender wasn't at Lock 33. I portaged across it but there really isn't any place to put in on the other side.

C • Wish I could of done this w... 1

Friday Sep 20, 2013 #

5 AM

Mtn Bike 5:08:04 [3] 31.12 mi (6.1 mph) +4072ft
ahr:120 max:163 slept:6.5

Burning up the vacation I had set aside for Worlds. EG and I headed down to Holiday Valley to explore the trail system. Great day in the woods. Well worth the trip from Roc or Ontario.

C • Looks really good. Glad you... 7

Thursday Sep 19, 2013 #

6 PM

Kayak (V10) 1:26:13 [2] 8.58 mi (6.0 mph) +7ft
ahr:107 max:150 slept:7.75

The elevated HR around 33 minutes was due to going through the Embankment Park section with some skulls and chase boats. Complete washing machine.

C • nice work you didn't dump.. 2

Wednesday Sep 18, 2013 #

6 AM

Swimming 1:10:00 [4] 2.85 km (24:34 / km)
slept:6.75

300 fr wu
8x50 ba drill/swim on:60
6x75 kick, left, right, ba.
6x100 as fr/ba x 50 on 2:00
100 fr ez
500 fr pull 3-3 breathing
4x50 fr on :60
4x50 ba on 1:15
100 fr ez cd

3 PM

Cyclocross Bike 1:32:17 [2] 16.83 mi (10.9 mph) +970ft
ahr:110 max:167

Ride to Dryer Road and back with Richie.

Tuesday Sep 17, 2013 #

9 AM

Run 43:34 [3] 5.96 mi (7:19 / mi) +395ft 6:53 / mi
ahr:150 max:189 slept:7.5 shoes: Asics Cumulus 14 II

C • Pond Loop 2

Monday Sep 16, 2013 #

6 AM

Swimming 1:10:00 [3] 3.2 km (21:52 / km)
slept:6.75

8x50 fr, 300 fr wu
6x100 as 25 kick, 25 drill, 50 fr on 2:10
3x250 fr pull on 4:15
400 kick with fins
9x50 fr on :60
300 fr pull cd

6 PM

Cyclocross Bike 2:22:47 [3] 36.09 mi (15.2 mph) +405ft

Put the Powertap on the CX bike and then discovered that I left the watch on yesterday and the battery was dead. Paired it to Richie's Garmin 800. The worst combo possible- His HR data and my power output, ha!

C • average power 176 1

Sunday Sep 15, 2013 #

6 AM

Kayak (V10) 2:08:17 [3] 11.63 mi (5.4 mph) +66ft
slept:9.0

On Hemlock Lake with Richie, DR and P?. Whitecaps out of the south when we put on but by the south end the wind was gone. I was looking forward to some potential surfing.

2 PM

Run 56:11 [3] 7.8 mi (7:12 / mi) +205ft 7:02 / mi
ahr:153 max:162

Saturday Sep 14, 2013 #

1 PM

Road Bike 3:14:06 [3] 62.23 mi (19.2 mph) +2231ft
ahr:139 max:169 slept:9.5

Flat westside Loop with new Powertap.

C • Cool Download! 3

Friday Sep 13, 2013 #

6 AM

Swimming 1:10:00 [3] 2.5 mi (28:00 / mi)
slept:6.75

100 fr wu
4x25 kick on side
3x200 fr 1- breath to left, 2- breath to right, 3- bilateral breathing
8x50 fr on :60 focusing on hand position
3x200 fr 1- 1 beat kick, 2- 2 beat kick, 3- 3 beat kick
10x25 kick w/fins- 2 on side, 2 on back, 1 entire length under water, repeat.
8x50 fr on :60 focusing on hand exit

12 PM

Run 45:30 [3] 6.0 mi (7:35 / mi)
shoes: Hoka Mafate 2

Time est., chrono fail. This Highgear Altimeter watch is too tempermental. It looks cool but not impressed with functionality.

Thursday Sep 12, 2013 #

6 PM

Mtn Bike 2:34:00 [2] 28.0 mi (10.9 mph) +1530ft
slept:7.75

Wednesday Sep 11, 2013 #

6 AM

Swimming 1:05:00 [3] 2.5 km (26:00 / km)
slept:6.75

8x25 fr with focus on streamline push-off.
6x150 fr
300 kick w/fins
6x50 ba
500 fr pull
6x50 br

6 PM

Mtn Bike 1:16:00 [2] 16.1 mi (12.7 mph) +485ft

Easy ride to Arrowhead and back on the 26" bike. Differences between the bikes seem to stand out more when going from the 29" to 26".

C • I agree 4

Tuesday Sep 10, 2013 #

Note
slept:8.0 (rest day)

Monday Sep 9, 2013 #

6 AM

Swimming 1:00:00 [3] 2.3 km (26:05 / km)
slept:6.75

200 fr wu
8x25 fr drill, 6x75 fr
4x25 kick, no fins
200 IM drill
400 kick w/ fins
6x25 3,5,7 breathing
400 fr pull
150 fr cd

Sunday Sep 8, 2013 #

Note
slept:8.5 (rest day)

Saturday Sep 7, 2013 #

Event: North Country Endurance Challenge

6 AM

Kayak 30:10 [4] 3.3 mi (6.6 mph)
slept:5.0 shoes: Merrell Mountain Masocists III

Lemans start to the boats at the put-in. Made the turn by the island in first. Some folks didn't have any idea where they were supposed to be going. Once I turned I couldn't see the buoy across the lake due to the fog but knew where it was supposed to be and about 10 minutes later it appeared. 1st into the TA and even managed to load the boat for KDU along the way.

C • More to come, I hope? 2

7 AM

Run 25:59 [4] 3.2 mi (8:07 / mi)
shoes: Merrell Mountain Masocists III

Run along the CT River outlet from 1st CT Lake. James from Boston catches me along the way and we arrive at the next TA together.

8 AM

Kayak (V10) 42:34 [3] 4.6 mi (6.5 mph)
shoes: Merrell Mountain Masocists III

Put-in on Francis Lake and paddle to the end in dead calm conditions. I was hoping for a nice tailwind like last year. 1st into TA.

Mtn Bike 43:08 [4] 9.5 mi (13.2 mph)

Dropped the boat off with KDU and ran to the TA where she had set out everything perfectly. Everything was going flawless and according to plan. It was actually still pretty cold and I was glad I still had arm warmers and a buff on.

9 AM

Run 3:53:00 [4] 21.6 mi (10:47 / mi)
shoes: Hoka Mafate 2

Into the TA still in first but as I'm leaving James arrives so its still wide open.

For the race a compass is mandatory gear as are the small maps of each leg but given that the course was marked I was mostly relying on the marking to stay on track. I had sealed the maps the night before so that I could keep them handy throughout the day and for this leg it was in my hand. This leg was slightly different than last year as the TA used last year wasn't quite big enough for the increase in athletes this year. The map appeared to show a parallel route to that which we arrived on while biking so it kind of made sense that the run route went off the jeep trail out of the TA. Unfortunately this part of the course had been mis-marked and I was running due south on a snowmobile trail (not on the map). It climbed as the map indicated the correct route should have so I wasn't concerned.
Long story-short: I ran about 6 miles back and forth meeting up with the top 10 athletes as we tried to figure out where the course went, ultimately deciding to go back to the TA and take the road back to where we knew the run course crossed it. Problem solved and I only conceded a few minute lead.

Once back on the run course things still were not making sense according to the map but then I recognized a great view of the valley from the year before and things started to click. I knew there was a sharp turn coming up and I was looking intently for it but I must admit I was expecting it to be obvious and apparently it wasn't as quite a few people missed it. Alex P. found it while running third at the time a few minutes ahead of me and Meghan also found it a few minutes behind me.

I continued past the turn, off the napkin map in my hand and way past any course marking, ultimately added another 8 miles to the leg before we figured out the mistake and made it to the next TA with James, Kristina and Matt.

Disappointed in myself here as I should have paid more attention despite the fact that the course was marked. Things weren't making a lot of sense and given that the course marking/route wasn't the same as what was on the map I was never confident where I was or that I had missed the turn either until I checked our elevation and it was 200' lower than Diamond Pond where the TA was.

Just as we were about to arrive we ran into Chad and he mentioned that they were intending to remove the leg from the race and that the cut-off at the Balsams was going to be removed.

12 PM

Mtn Bike 49:39 [4] 9.5 mi (11.5 mph)

After quickly catching up on some calories I headed out on bike leg 6 to the Balsams Ski Resort. The climb up Rusty's Road didn't seem quite a tough as I remembered and the descent down was even faster than last year as the new ATV trail has burned in pretty well and the Balsams Wilderness super smooth.

1 PM

Trek 50:49 [4] 3.2 mi (15:53 / mi)
shoes: Hoka Mafate 2

A very quick transition at the ski lodge then started straight up under the lift to the top. There was a relay runner up ahead which offered something to focus on. We arrived at the summit at the same time, punched and then started the descent down thru Dixville Knotch. Even in Hokas the descent wasn't pretty.

2 PM

Mtn Bike 1:13:00 [4] 13.0 mi (10.7 mph)

Leg 8 takes you up 1100' over Kelsey Knotch towards Colebrook. Last year it was blazing hot in the sun. This year it was overcast and much more comfortable but again I could feel my calves nearly cramping when my cadence went too high. Once at the top the initial descent had a few muddy spots from the ATVs and I dumped in one. It then clears up and its a screaming descent nearly the entire way into the next TA, a total blast!

3 PM

Mtn Bike 44:00 [4] 12.0 mi (16.4 mph)

A quick pit stop for some Coke and then on to the finish on more ATV trails and back roads into town. I kept the pressure on the entire way and felt strong on the bike despite the additional miles earlier but ultimately ended up finished 2nd, 2 minutes behind Alex P. who to his credit raced hard to the finish despite being completely alone at the front. Looking foreward to the tie-breaker next year!

Wednesday Sep 4, 2013 #

12 PM

Run 44:39 [3] 6.0 mi (7:27 / mi)
slept:7.5 shoes: Hoka Mafate 2

6 PM

Mtn Bike 55:00 [2] 21.0 km (22.9 kph)

Easy ride to check in bike. All set.

Tuesday Sep 3, 2013 #

6 PM

Kayak (V10) 1:10:00 [3] 7.5 mi (6.4 mph)
slept:7.75

On Lake Ontario with VL and EG. Small craft warnings with 3-5' waves forecasted but only 1-3' showed up. Still managed a few good runs and no swims.

Monday Sep 2, 2013 #

8 AM

Run 37:40 [2] 5.0 mi (7:32 / mi)
slept:8.5

Easy run around town.

2 PM

Kayak (V10) 1:55:00 [3] 11.5 mi (6.0 mph)

On Hemlock Lake with EG. First time I've ever had to get off water due to lightning. It was right on top of us, complete downpour, hail bouncing off boat, etc. 10 min, later blue sky and hot!

C • WOW Glad your Safe Sir. 2

Sunday Sep 1, 2013 #

8 AM

Road Bike 2:34:00 [2] 42.0 mi (16.4 mph)
slept:8.25

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