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Training Log Archive: JayXC

In the 30 days ending Nov 30, 2013:

activity # timemileskm+ftload
  Swimming12 15:06:00 21.48(42:10) 34.58(26:12)384.6
  Road Bike9 11:16:22 189.53(16.8/h) 305.02(27.1/h) 2360166.0
  Run9 11:08:53 87.51(7:39) 140.84(4:45) 5601250.3
  Mtn Bike4 8:54:44 71.19(8.0/h) 114.57(12.9/h) 6150129.4
  XC Skiing- Skate2 4:39:48 28.51(9:49) 45.88(6:06) 91753.5
  Strength7 3:37:0065.1
  Orienteering2 3:35:10 15.14(14:13) 24.36(8:50) 283892.9
  Kayak1 2:09:19 12.09(5.6/h) 19.46(9.0/h) 3038.8
  XC skiing- Classic1 1:28:00 10.2(8:38) 16.42(5:22) 49026.4
  Rollerski1 1:10:00 10.9(6:25) 17.54(3:59)14.0
  Total48 63:05:16 446.56 718.66 183861220.9
averages - sleep:7.3

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Saturday Nov 30, 2013 #

6 AM

Run 1:30:39 intensity: (1:53 @1) + (1:03:51 @2) + (22:22 @3) + (2:33 @4) 12.6 mi (7:12 / mi) +794ft 6:47 / mi
ahr:149 max:175 slept:7.0 shoes: Asics Cumulus 14 II

ODR- Fairport Bridge

Chilly at the start.
1 PM

XC skiing- Classic 1:28:00 [3] 10.2 mi (8:38 / mi) +490ft 8:15 / mi

Still great conditions. Skied sections of the park with set track that I've rarely done before.

Friday Nov 29, 2013 #

11 AM

XC Skiing- Skate 2:36:17 intensity: (27:56 @1) + (2:01:27 @2) + (6:54 @3) 18.16 mi (8:36 / mi)
ahr:128 max:165 slept:9.5

At MPP. Groomer was on the North Meadow setting track as I was leaving. Classic day tomorrow.

Thursday Nov 28, 2013 #

7 AM

XC Skiing- Skate 2:03:31 intensity: (20:51 @1) + (1:25:04 @2) + (17:36 @3) 10.35 mi (11:56 / mi) +917ft 11:01 / mi
ahr:139 max:166 slept:8.0

Great to be on snow, especially as early as Thanksgiving! Fun tour of Mendon Ponds with Ang, Richie, GG, VL, LC, GL, MB and DB.
C • Snow! 2
2 PM

Road Bike 1:19:00 [3] 22.5 mi (17.1 mph)
ahr:137 max:158

Spin on the trainer.
90 rpm ave, 202w NP.
3 PM

Strength 18:00 [3]

Push-ups and abs.

Wednesday Nov 27, 2013 #

6 AM

Swimming 1:00:00 [3] 2.4 km (25:00 / km)
slept:6.75

2x200 fr wu
4x25 ba drill
8x50 ba on 1:05
3x [300 fr on 5:15, 4x25 ba sprint on :45]
300 kick w/fins

Tuesday Nov 26, 2013 #

12 PM

Run 44:27 [3] 6.0 mi (7:25 / mi) +395ft 6:58 / mi
slept:7.5 shoes: Asics Cumulus 14 II

8 PM

Road Bike 1:00:00 [2] 16.2 mi (16.2 mph)

Spin on the trainer.
87 rpm, 170w NP.
9 PM

Strength 18:00 [3]

Abs.

Monday Nov 25, 2013 #

6 AM

Swimming 1:15:00 [3] 2.6 km (28:51 / km)
slept:6.75

4x25 br kick
4x [2x100 fr on 1:45, 8x25 dolphin kick, no fins on :40]
4x25 swim/drill
200 kick w/fins, 6x50 fr w/fins and paddles on :40
4x75 as 50 stroke in IM order, 25 fr on 1:20
7 PM

Road Bike 40:00 [2] 10.5 mi (15.8 mph)

Spin on the trainer.

Sunday Nov 24, 2013 #

Event: CNYO - Turkey O
 
8 AM

Swimming 1:45:00 [3] 3.9 km (26:55 / km)
slept:8.5

400 fr, 400 IM drill wu
8x75 fr on 1:20 breathing NPS
6x100 IM e, m, h x2 on 2:20
6x100 kick with fins on 1:50
600 fr pull, odd 100's NPS
8x25 fr breathing 4,3,2,1 on :35
8x50 on :55
4x25 in IM order on :35
C • mega 2
10 AM

Strength 38:00 [3]

Saturday Nov 23, 2013 #

6 AM

Run 1:39:41 intensity: (2:12 @1) + (32:00 @2) + (48:48 @3) + (14:21 @4) + (2:20 @5) 13.83 mi (7:12 / mi) +411ft 7:01 / mi
ahr:159 max:194 slept:7.5 shoes: Asics Cumulus 14 II

ODR- Monroe Golf Course Loop
3 PM

Road Bike 1:24:00 [3] 23.6 mi (16.9 mph)
ahr:136 max:152

Spin on the trainer
90 rpm, 188w NP.
5 PM

Strength 25:00 [3]

Abs, push-ups and plyometrics with SJU.

Friday Nov 22, 2013 #

6 AM

Swimming 1:20:00 [4] 3.8 km (21:03 / km)
slept:7.0

8x50 fr on :50
4x (150 fr pull on 2:15, 100 in IM order on 2:00)
20x25 kick with fins on :30
3x (300 fr pull on 4:00, 25 ez, 3x25 ba sprint on :45)
100 ez
4x50 ba pull on :55
4x100 fr on 1:30
9 AM

Strength 35:00 [3]

Thursday Nov 21, 2013 #

12 PM

Run 43:49 [3] 6.0 mi (7:18 / mi) +395ft 6:52 / mi
shoes: Asics Cumulus 14 II

7 PM

Road Bike 1:00:00 [3] 16.5 mi (16.5 mph)
ahr:130 max:151

20 min wu
2x10 min at 215w, 10 min rest
10 min cd
86 rpm, 183 NP.

Wednesday Nov 20, 2013 #

6 AM

Swimming 1:15:00 [3] 3.0 km (25:00 / km)
slept:6.75

100 fr wu
6x125 as 100 fr, 25 in IM order on 2:15
4x25 tennis ball drill
10x50 fr on :50
4x25 fly w/fins w/ tennis ball under chin.
4x50 fly w/ fins on 1:10
6x75 as 50 fr, 25 in IM order on 1:40
8x50 fr w/fins 1-4 on :45, 5-8 on :40
300 fr cd
C • tennis ball drills 6
7 PM

Road Bike 1:00:00 [2] 16.2 mi (16.2 mph)
ahr:127 max:137

Spin on the trainer.

172w NP.

Tuesday Nov 19, 2013 #

7 AM

Run 47:53 [3] 6.62 mi (7:14 / mi) +371ft 6:52 / mi
slept:8.0

Monday Nov 18, 2013 #

6 AM

Swimming 1:18:00 [4] 3.45 km (22:37 / km)
slept:6.75

4x50 fr wu
6x [150 fr on 2:30, 50 fr sprint on 1:30, 50 fr ez on 1:15]
500 kick with fins
6x50 ba on 1:10
8x100 fr 1-4 on 1:45, 5-8 on 1:35
50 cd
7 PM

Strength 38:00 [3]

Sunday Nov 17, 2013 #

11 AM

Orienteering 2:00:48 [3] 8.29 mi (14:34 / mi) +1564ft 12:22 / mi
shoes: Merrell Mountain Masocists III

I think I've lost any ability to find anything in the woods. Actually I'm pretty good at finding controls on other courses, some of them more than once. Despite my issues it was still an enjoyable day in the woods.

C • Good thing... 5

Hay Creek - Day 2 Red - Splits

Saturday Nov 16, 2013 #

Event: DVOA Fall Orienteering Festival
 
10 AM

Orienteering 1:34:22 [4] 6.85 mi (13:47 / mi) +1274ft 11:43 / mi
slept:8.0 shoes: Merrell Mountain Masocists III

Red (M40+) at French Creek.

Horrible mistake at CP4 cost me 20 minutes... It appears I was pulled down the hill by the fall line or I set the bearing wrong on my compass. Completely missed the first trail I came across. For some reason re-attacking from the wrong trail didn't occur to me as a problem even though I was in a swamp. Finally figured it out but by then the damage had been done.
I was fairly happy with the rest of the course, especially the long legs 2-3 and 9-10.
C • rookie... 1
1 PM

Mtn Bike 1:41:48 [3] 10.26 mi (6.0 mph) +1438ft

Around French Creek with CJ.

French Creek - Day 1 Red - Splits

Friday Nov 15, 2013 #

6 AM

Swimming 1:18:00 [4] 2.3 km (33:55 / km)
slept:7.0

100 fr wu
300 IM as k-s-d
500 fr breathing NPS
4x (2x25 scull, 100 fr build on 1:45, 5x50 on :45, 2x50 sprint on 1:30, even ba, odds fr)
Flip drills
1 PM

Mtn Bike 3:08:17 [2] 22.86 mi (7.3 mph) +2327ft

Stopped at Rattling Creek trails (IMBA Epic) outside Lyken, Pa. on the way to the o-meet. Great network of trails, tons of rock gardens and a few bridges. Map courtesy of www.sirbikesalot.com

rattling creek map


Bridge over Rattling Creek

Rattling Creek

This trail needs to renamed. It was not nearly tough enough.

Rattling Creek

Thursday Nov 14, 2013 #

Note
slept:7.5 (rest day)

Wednesday Nov 13, 2013 #

6 AM

Swimming 1:15:00 [4] 2.9 km (25:52 / km)
slept:6.5

In lane 3
6x75 50 drill, 25 swim in IM order
400 kick in IM order x 100
4x [200 fr on 2:45, 100 IM ez on 1:45, 100 IM hard on 1:45, 4x25 stroke in IM order on :40]
50 ez
breath control drills
C • IM 3

Tuesday Nov 12, 2013 #

7 PM

Road Bike 1:00:00 [2] 15.6 mi (15.6 mph)
ahr:125 max:135 slept:7.25

Spin on the trainer.
146 w ave

Monday Nov 11, 2013 #

6 AM

Swimming 1:05:00 [3] 2.28 km (28:34 / km)
slept:7.0

3x125 IM double up on the stroke per 125 in reverse IM order
4x25 scull feet first on back hands by hips
3x200 as 75 dolphinkk/25stroke/75dolphinkk /25 stroke IM order, no br
50 ez
2x25 scull feet first on back chair position hands by hips
4x100 fr on 1:50 one stroke before breathing off each wall
4x100 fr w/ fins and paddles on 1:30
300 cd

Sunday Nov 10, 2013 #

Event: Salomon Raid the Hammer
 
9 AM

Run 2:46:23 [4] 18.23 mi (9:08 / mi) +1558ft 8:27 / mi
slept:5.5 shoes: Salomon XT Wings 3

Raid the Hammer with EG and TR. Goal: Remain undefeated against Team Giggles.

A fast start separated out the field pretty quickly and by the time we punched 4 it was just FNJ's and Sudden's teams with us at the front. We ran together through 12 but we made a slight mistake with FNJ and Sudden's team got away. We stayed with FNJ through 20 where we were able to open a gap on the climb towards 21.
At this point it seemed we had a good shot at second but had no clue how far ahead 1st place was. We caught sight of them heading towards 23 and passed them at the control. From there it was a high effort to the finish and it looked as if we were going to win it but just before the school we were trapped by traffic and when we looked to our left we could FNJ's team at an intersection making the crossing before us. Fortunately we crossed traffic just after and with a shorter route to the finish, we made it there about a minute before FNJ for the win.

Fun event as usual and it was great to catch up with our friends from the north.

C • Congrats! :) 12

Saturday Nov 9, 2013 #

12 PM

Strength 45:00 [3]
slept:7.0

Back to RIT.

Friday Nov 8, 2013 #

6 AM

Swimming 1:15:00 [3] 2.45 km (30:37 / km)
slept:7.0

100 fr wu
8x50 kick/swim on 1:20
4x150 fr pull, last 50 breathing 5-5
4x25 dancing scull drill
8x75 as 50 kick, 25 sprint w/fins on 1:15
4x25 bent knee scull drill
3x50 fr on :50
4x100 fr involving lanes 1-3, surgical tubing and streamline flip turns.

Thursday Nov 7, 2013 #

12 PM

Run 45:01 [3] 6.0 mi (7:30 / mi) +395ft 7:04 / mi
slept:7.75

7 PM

Road Bike 1:00:00 intensity: (30:00 @2) + (15:00 @3) + (15:00 @4) 17.0 mi (17.0 mph)

Spin on the trainer
15 min wu
3x5 min at FTP with 5 min rest in between
15 min cd

Wednesday Nov 6, 2013 #

6 PM

Mtn Bike 2:01:43 [2] 21.57 mi (10.6 mph) +1195ft
slept:7.5

Tuesday Nov 5, 2013 #

12 PM

Run 45:03 [3] 6.0 mi (7:31 / mi) +395ft 7:04 / mi
slept:7.25 shoes: Asics Cumulus 14 II

C • You are speedy on foot. 5
6 PM

Rollerski 1:10:00 [2] 10.9 mi (6:25 / mi)

Around the block with Richie.

Monday Nov 4, 2013 #

6 AM

Swimming 1:05:00 [4] 3.2 km (20:19 / km)
slept:7.0

500 as odds IM, evens fr.
500 kick with fins
3x400 fr pull on 7:00
6x50 ba on 1:10
5x100 fr on 1:40
200 fr cd
6 PM

Mtn Bike 2:02:56 [3] 16.5 mi (8.1 mph) +1190ft

To Ellison Wetlands/Tryon Park fro VL and back with Richie, EG, CJ and VL.
C • Cold 3

Sunday Nov 3, 2013 #

10 AM

Road Bike 2:53:22 intensity: (23:48 @1) + (1:58:06 @2) + (31:04 @3) + (24 @4) 51.43 mi (17.8 mph) +2360ft
ahr:140 max:171 slept:8.5

Around Honeoye Lake before the sun came out.
C • brrr 2

Saturday Nov 2, 2013 #

6 AM

Run 1:25:57 intensity: (1:44 @1) + (20:19 @2) + (44:47 @3) + (18:41 @4) + (26 @5) 12.23 mi (7:02 / mi) +887ft 6:35 / mi
ahr:160 max:193 slept:7.5 shoes: Asics Cumulus 14 II

ODR- Mendon Loop

11 AM

Kayak (Glider) 2:09:19 [3] 12.09 mi (5.6 mph) +30ft

Out and back on Hemlock Lake with Richie. Great conditions for paddling. Bald eagle was just hanging out watching us on the east side.

Friday Nov 1, 2013 #

6 AM

Swimming 1:15:00 [3] 2.3 km (32:37 / km)
slept:7.0

100 fr
3x [100 fr working on flip turns on 2:00, 100 fr sprint on 2:30]
100 fr ez
4x75 ba on 1:40
100 fr ez
8x25 fr from middle of pool on :35 working on flip turns
4x [100 fr, 50 stroke sprint in IM order on 2:30]
4x50 fr build to sprint on :60
400 fr pull cd

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