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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JayXC

In the 30 days ending Apr 30, 2014:

activity # timemileskm+ftload
  Road Bike11 19:43:04 340.23(17.3/h) 547.54(27.8/h) 17730317.5
  Mtn Bike8 19:42:21 168.71(8.6/h) 271.51(13.8/h) 6397319.4
  Swimming9 10:49:00 15.5(41:52) 24.95(26:01)239.7
  Trek2 9:07:00 27.5(19:53) 44.26(12:22)164.1
  Run9 9:00:30 73.86(7:19) 118.86(4:33) 3457139.0
  Kayak4 8:48:09 42.68(4.8/h) 68.69(7.8/h) 81122.5
  Orienteering4 5:36:24 22.72(14:48) 36.56(9:12) 1078139.4
  canoe paddle1 2:37:00 13.25(5.1/h) 21.32(8.1/h)47.1
  Total48 85:23:28 704.44(7:16) 1133.69(4:31) 287421488.7
averages - sleep:7.2

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Wednesday Apr 30, 2014 #

6 AM

Swimming 1:15:00 [4] 2.4 km (31:15 / km)
slept:6.75

Tough getting out of bed for this one.

500 fr pull
4x [2x50 fr on :50, 4x25 sprint in IM order on 1:10, 2x100 IM on 2:15]
6x50 kick/swim w/fins in IM order, no br on 1:10

Tuesday Apr 29, 2014 #

Note
slept:8.0 (rest day)

Monday Apr 28, 2014 #

Note
slept:8.0 (rest day)

Sunday Apr 27, 2014 #

12 AM

Mtn Bike 4:00:00 [3] 18.0 mi (4.5 mph)
slept:0.0

Once at the campground we quickly dropped the extra trekking shoes, food and batteries for later and headed out on the bike course. Much of this side of the mountain was rideable and we made it 2 CP’s relatively quickly. At this point we made the strategic decision to ride back to the TA and then head out on the next trekking section given its higher point density. Afterwards we discovered that Tecnu and Rev3 had made the same decision. ToG had made the potentially smartest decision to skip the bike leg all together and concentrate on the trekking CP’s.
C • Bike - Push Leg 10
4 AM

Trek 4:07:00 [3] 10.0 mi (24:42 / mi)
shoes: Hoka Mafate 2

The last trekking section offered CP’s both north and south of the TA plus one mandatory CP to the north. The CP’s to the north looked brutal with 1000’ climbs and descents off-trail to arrive at the correct locations. Half of the points to the south were on-trail on an out-and-back route and another was near our return route so the choice was obvious, we headed south. After an initial climb up the Wagon Trail we followed a narrow ridgeline east for three CP’s and in the process were rewarded with a brilliant sunrise over the valley below. As we were arriving back to the TA we ran into Rev3 and ToG on their way back as well with everyone expecting it to take 3 hours to bike back the 10 miles to the finish.

C • Happy Snaps 2
8 AM

Mtn Bike 2:15:00 [3] 10.0 mi (4.4 mph)

The trail back to the finish followed a creek for a while then started up the mountain with most of it rideable but once the trail turned up the fall line it was back to pushing the bikes up the rock-strewn trail to the top. Once at the top it was a great descent to the bottom and a gravel road ride to the finish where we learned we had finished a rewarding 2nd overall. Rev3 put together a tough course in a beautiful area for a race which was indeed unclearable.

Saturday Apr 26, 2014 #

Event: Shenandoah Epic Adventure Race
 
10 AM

canoe paddle 2:37:00 [3] 13.25 mi (5.1 mph)
slept:5.0

2014 Rev3 Epic Adventure Race- Shenandoah Valley, VA
Untamed/Madathlete.com squad- with Meghan Smith, Chad Denning and Erik Grimm

At race registration Friday night we were given a series of maps and optional points to plot for a total of 50 CP’s on the course. It seemed the organizers were going to ensure none of the teams would be clearing the course after both Tecnu and Untamed/Madathlete.com teams were able to at last years’ Rev3 Cowboy Tough AR when the same prediction from the race directors was made.

The next morning we made our way to the central TA, set up everything then hopped the bus shuttle to the start. The recent rains had increased the river flow and we anticipated a quick paddle. With over 200 racers on the water our strategy was to be sure we made it to the first CP ahead of the masses and led by Meghan with her new-found paddling strength we avoiding a potential logjam of boats there arriving as the second team, just behind Tecnu but closely tailed by OAR, Rev3 and ToG.

The group stayed close together during the entire paddle and seemed to enjoy the small rapid sections on the river. All teams made it through the trickiest rapid just before the takeout with an extreme right line avoiding the swamped boat photos as advertised from last years’ race.

12 PM

Trek 5:00:00 [3] 17.5 mi (17:09 / mi)
shoes: Salomon XT Wings 3 IV

From the takeout we ran to the Indian Grave Trail and made our way to the top along with the top 5 teams. Once at the top we had a series of optional CP’s on both sides of the mountain range to pick up over 27k running into Tecnu on a few of the out-and-back Cp’s.

Unfortunately this section of the course was particularly dry and we all ran out of water during the heat of the day before reaching the main TA. In our depleted state the team even struggled a bit with the silly plywood puzzle challenge at the end of the leg despite the fact that I had done the same one last year at this event.
5 PM

Mtn Bike 2:06:00 [3] 12.0 mi (5.7 mph)

The effects of running out of water took its toll over the next two orienteering legs as everyone was in recovery mode trying to recharge. The trail system in Andy Guest State Park is relatively new and is a lot of fun to ride. Explicit instructions to stay on the trails limited the route choices on the bike.

7 PM

Orienteering 2:34:00 [3] 8.0 mi (19:15 / mi)

Erik took full advantage of the ability to bushwhack on the trekking leg linking together a number of trails and off-trail sections to make short work of it.
10 PM

Mtn Bike 1:43:00 [3] 15.0 mi (8.7 mph)

After spending much of the race on foot we were looking forward to the ride to Elizabeth Furnace and the long bike section that followed. Initially we were rewarded with a gravel road ride with some fast downhills and even the initial portion of the Sherman Pass Trail was rideable but then we reached the headwall and with it the rocks which forced the dreaded hike-a-bike, more trekking but in bike shoes carrying bikes. Once at the top the trail was no better and the trekking continued nearly the entire way to Elizabeth Furnace with only the downhill Wagon Trail rideable. We arrived just minutes ahead of ToG despite taking what we thought was a poor route choice.

Friday Apr 25, 2014 #

Note
slept:8.0 (rest day)

Travel to Front Royal, VA.

Thursday Apr 24, 2014 #

12 PM

Run 44:17 [3] 6.0 mi (7:23 / mi) +395ft 6:57 / mi
slept:7.5 shoes: Asics Cumulus 14 III

Wednesday Apr 23, 2014 #

6 PM

Road Bike 1:00:00 [2] 15.8 mi (15.8 mph)
slept:6.75

ez spin

Tuesday Apr 22, 2014 #

12 PM

Run 44:51 [3] 6.0 mi (7:29 / mi) +395ft 7:02 / mi
slept:8.0 shoes: Asics Cumulus 14 III

Monday Apr 21, 2014 #

6 AM

Swimming 1:05:00 [3] 2.85 km (22:48 / km)
slept:6.0

100 fr wu
6x125 fr on 2:15
16x25 kick w/fins on :30
200 IM drill
800 fr pull taking splits at 400. 5:22, 5:26.
6x100 1-3 IM on 2:00, 4-6 ba on 2:10
100 fr cd

Sunday Apr 20, 2014 #

1 PM

Mtn Bike (29er Superfly) 1:05:00 [1] 22.0 km (20.3 kph)
slept:9.25

Easy spin with KDU around the block with a trip through Dryer Rd.
C • dryer 2

Saturday Apr 19, 2014 #

Event: ROC - Webster Park Regular Meet
 
10 AM

Orienteering 1:07:30 [4] 5.67 mi (11:54 / mi) +523ft 10:57 / mi
slept:8.5

ROC- Webster Park, Red

Went well through 11 then hit a parallel feature at 12 and wasted some time. Fight green at Webster Park is really a fight. Seemed to me that 3 was misplaced. Either that or there is another e-w trail unmapped in that area.

11 AM

Orienteering 1:00:47 [4] 4.75 mi (12:48 / mi) +314ft 12:03 / mi

Webster Park, Green

More time reading a map can't hurt. Some of the same controls from red but from a different direction. More green to fight through on this course.
2 PM

Road Bike 2:34:17 [3] 42.63 mi (16.6 mph) +2330ft

Down through Richmond and South Lima with EG, GG and VL.

Green - Splits

Red - Splits

Friday Apr 18, 2014 #

1 PM

Kayak 3:01:10 [2] 16.19 mi (5.4 mph) +22ft
slept:9.5

Length of Canandaigua Lake solo.
C • What a nice Good Friday expedition! 6

Thursday Apr 17, 2014 #

12 PM

Run 44:57 [3] 6.0 mi (7:30 / mi) +395ft 7:03 / mi
slept:7.5 shoes: Asics Cumulus 14 III

6 PM

Road Bike 1:54:00 [2] 32.0 mi (16.8 mph) +1670ft

Lap around Rush with VL and GG.

Wednesday Apr 16, 2014 #

6 AM

Swimming 1:15:00 [3] 2.85 km (26:19 / km)
slept:6.75

8x25 fr from center of pool working on quiet flip turns
6x125 as 100 fr, 25 stroke. Stroke in IM order w/o fr on 2:25
8x50 kick with fins, 8 kicks under water 1-5 on :60, 6-10 on :55
3x200 fr e,m,h on 3:30
200 IM drill
12x25 in IM order on :35
4x100 fr on 1:45

Tuesday Apr 15, 2014 #

5 PM

Run 53:41 [2] 7.0 mi (7:40 / mi)
slept:7.25

Lap thru Fishers Park and back.

Monday Apr 14, 2014 #

6 AM

Swimming 1:05:00 [3] 1.7 km (38:14 / km)
slept:6.5

Videotaping day.
8x50 in IM order on 1:20
4x200 fr pull on 3:10
2x50 videotaping, 1 ba, 1 fr.
3x100 IM on 2:15
100 fr
6 PM

Kayak 1:41:00 [3] 8.56 mi (5.1 mph) +7ft

Sunday Apr 13, 2014 #

9 AM

Kayak 2:57:59 [2] 12.53 mi (4.2 mph) +52ft
slept:7.75

On the West River and Canandaigua Lake with Richie and Ang.
12 PM

Road Bike 3:32:52 [3] 59.18 mi (16.7 mph) +3940ft

82F, what happened to the 60-70F days? We skipped right to August.

Richie was nice enough to shuttle me down to the lake with my kayak and my bike so I could ride home. Stiff wind out of the west seemed to bounce off the hills either north or south so sometimes I had a great tailwind and other times it was in my face.

Saturday Apr 12, 2014 #

6 AM

Run 1:51:27 intensity: (12:23 @1) + (59:31 @2) + (39:33 @3) 16.04 mi (6:57 / mi) +433ft 6:47 / mi
ahr:146 max:166 slept:6.5 shoes: Hoka Mafate 2

ODR- Springhouse with bonus loop

1 PM

Road Bike 4:13:58 [3] 75.87 mi (17.9 mph) +3837ft

1st lap with GG and EG then 2 hours solo.

Friday Apr 11, 2014 #

6 AM

Swimming 1:15:00 [3] 3.2 km (23:26 / km)
slept:7.0

6x75 1-3 as 50 fr, 25 ba 4-6 as 50 ba, 25 fr on 1:30
400 fr pull
5x150 as 100 ba hard, 50 fr ez on 3:00
400 fr pull
3x200 fr e, m, h on 3:30
12x50 1-3 dolphin kick, 4-6 ba, 7-9 flutter kick, 10-12 fr on :50
12 PM

Run 45:13 [3] 6.0 mi (7:32 / mi) +395ft 7:06 / mi
shoes: Asics Cumulus 14 III

Thursday Apr 10, 2014 #

Note
slept:7.5

1st HS track meet
C • How 2

Wednesday Apr 9, 2014 #

6 AM

Swimming 1:15:00 [4] 3.5 km (21:26 / km)
slept:7.0

3x50 ba w/ tennis balls on :60
6x150 ba as 100 ez, 50 sprint on 2:30
4x25 fr drill
6x50 fr w/ tennis balls on :60
6x150 fr as 100 ez, 50 sprint
4x25 drill
6x50 br w/ tennis balls on :60
6x150 br as 100 ez, 50 sprint on 2:30
3x50 fr w/pull buoy with kicking on :50
6 PM

Road Bike 1:27:15 [2] 23.48 mi (16.1 mph) +1293ft

Easy spin around Bloomfield.

Tuesday Apr 8, 2014 #

12 PM

Run 41:41 [3] 5.78 mi (7:13 / mi)
slept:7.75 shoes: Asics Cumulus 14 III

6 PM

Road Bike 1:03:28 intensity: (1:48 @1) + (17:06 @2) + (33:05 @3) + (11:29 @4) 22.94 mi (21.7 mph) +1045ft
ahr:158 max:178

G-Tour- Victor

Poor attendance most-likely due to rain and wind all day but conditions were actually not bad. Roads were a little wet but that's it. Raced the A's and B's together. Got away with the break on lap 2 with 5 others. Noticed my rear wheel bouncing off the pavement going through the last turn on lap 4 and sat up. Barely made it to the finish on it.

274W NP, 86 rpm ave.
7 PM

Road Bike 16:00 [3] 4.0 mi (15.0 mph)

Ride to course and back to the park afterwards.

Monday Apr 7, 2014 #

6 AM

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

4x50 L arm only fly
8x75 length 1- 2 strokes fly then fr, length 2- 4 strokes fly then fr, length 3- 6 strokes fly then fr on 1:35
400 kick w/fins odds dolphin, evens flutter.
6x50 fr 3-3 breathing on :50
4x25 sculling
4x50 R arm fly only
50 fr ez
6x50 odds ba, evens ba/br on 1:10
6x75 as 50 fly, 25 ba w/fins on 1:20
4x25 kick w/fins on :25
4x25 kick under water entire length on :40
6 PM

Kayak 1:08:00 [3] 5.4 mi (4.8 mph)

On the Bay with Richie. Bordered on not enjoyable with the wind and rain.

Sunday Apr 6, 2014 #

Event: ROC - Genesee Country Village Nature Center Regular Meet
 
10 AM

Mtn Bike 1:45:19 [2] 22.21 mi (12.7 mph) +467ft
slept:9.0

Ride to the O-meet with Richie. Deceptively chilly.
12 PM

Orienteering 54:07 [3] 4.3 mi (12:35 / mi) +241ft 11:57 / mi

Silly mistake at 1. Seemed to settle in pretty well despite the 1:5000 scale.

C • four fastest splits, nice! 4
1 PM

Mtn Bike 1:58:09 [2] 22.6 mi (11.5 mph) +410ft

Ride home. Lots of people on the trails.

Red - Splits

Saturday Apr 5, 2014 #

6 AM

Run 1:49:03 intensity: (46:43 @1) + (34:53 @2) + (18:58 @3) + (5:45 @4) + (2:44 @5) 15.04 mi (7:15 / mi) +1049ft 6:48 / mi
ahr:132 max:192 slept:8.0 shoes: Asics Cumulus 14 III

ODR- Gillis + bonus miles at the end.

Now off to convince/guilt Ang to ride with me in the rain/snow.

C • How 10
11 AM

Mtn Bike 4:49:53 [3] 55.23 mi (11.4 mph) +5520ft

Attempted to get to the Marrowback climb but ran out of time. Lakes are still frozen solid. Won't be paddling them until May.

Friday Apr 4, 2014 #

6 AM

Swimming 1:12:00 [3] 2.95 km (24:24 / km)
slept:6.75

3x [4x25 kick on :40, 3x100 fr on 1:45]
400 fr pull
3x [2x50 kick with fins, 50 fly each on 1:10]
8x25 kick w/fins on :25
100 fr ez
5x100 fr on 1:40
100 fr cd

Thursday Apr 3, 2014 #

12 PM

Run 45:20 [3] 6.0 mi (7:33 / mi) +395ft 7:07 / mi
slept:8.0 shoes: Asics Cumulus 14 III

Wednesday Apr 2, 2014 #

6 AM

Swimming 1:15:00 [3] 2.7 km (27:47 / km)
slept:6.5

3x250 as 100 fr, 25 ba x2 on 4:00
8x50 fr rotating drafting drill on 1:10
800 fr pull
16x25 fr alternating 2x25 as 4 strokes fr, 4 strokes sighting with 2x25 chicken. on :35.
6x50 fr on :50
Open water starts in the diving well.
6 PM

Road Bike 2:08:49 [2] 34.1 mi (15.9 mph) +1504ft

Flat westside route with GG. Chilly once the sun went down.

Tuesday Apr 1, 2014 #

5 PM

Road Bike 15:00 [2] 4.0 mi (16.0 mph)

Warm up
6 PM

Road Bike 1:17:25 intensity: (2:35 @1) + (23:35 @2) + (36:07 @3) + (15:08 @4) 26.23 mi (20.3 mph) +2111ft
ahr:157 max:181 slept:7.25

G-Tour season opener- Rush

Smaller crowd since a lot of the area riders are heading to Battenkill this weekend. 6 laps and early on it was obvious who had been riding over the winter and who had not. The group stayed together and even got caught by the B group momentarily. I attacked on the second to last hill and opened a gap with 2 others. We each traded off leading once and then we hit the last climb. I led up the steep part and let another rider pull thru thinking I could draft for a few seconds but the finish came up too quick and I never got a chance to come around again, finishing 2nd.

273W NP, 84 rpm ave. including 9 minutes of no pedaling.
C • Sweet 2

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