Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JayXC

In the 30 days ending Sep 30, 2017:

activity # timemileskm+ftload
  Mtn Bike5 16:05:02 119.06(7.4/h) 191.61(11.9/h) 1013256.7
  Trek5 11:42:49 23.89(29:25) 38.46(18:17) 2007210.8
  Orienteering5 10:05:26 29.23(20:43) 47.04(12:52) 303034c213.9
  Road Bike9 8:30:15 143.27(16.8/h) 230.57(27.1/h) 3333124.7
  canoe paddle5 7:05:55 29.41 47.34127.8
  Run6 4:34:44 35.56(7:43) 57.24(4:48) 152177.4
  Swimming3 2:55:00 3.36(52:09) 5.4(32:24)52.5
  Cyclocross Bike2 2:13:53 25.21(11.3/h) 40.57(18.2/h) 69538.2
  Kayak1 1:34:18 8.61(5.5/h) 13.86(8.8/h)28.3
  Strength1 25:007.5
  Total40 65:12:22 417.61 672.08 1159834c1137.8
averages - sleep:7.3

«»
15:00
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Sep 30, 2017 #

8 AM

Road Bike 2:01:54 intensity: (44:37 @1) + (1:05:52 @2) + (11:25 @3) 33.05 mi (16.3 mph) +2343ft
ahr:127 max:159 slept:8.25

Friday Sep 29, 2017 #

5 AM

Swimming 1:15:00 [3] 2.55 km (29:25 / km)
slept:7.0

6x75 kick as 25 dolphin, 25 br, 25 mix of the two
6x100 e, m, h on 1:50
4x25 sculling drill
6x50 br on 1:20
4x25 sculling drill
6x50 fr on :50
4x100 as 25 right arm, 25 left arm, 25 3 left-3 right, last 25 swim.
100 fr cd

Thursday Sep 28, 2017 #

11 AM

Run 47:36 intensity: (2:31 @1) + (27:48 @2) + (12:17 @3) + (3:52 @4) + (1:08 @5) 6.01 mi (7:55 / mi) +354ft 7:30 / mi
ahr:144 max:181 slept:8.0 shoes: Hoka Bondi 4 (#2)

Testing ultra pack option for this weekend.
6 PM

Road Bike 1:00:09 intensity: (26:18 @1) + (33:51 @2) 15.91 mi (15.9 mph)
ahr:122 max:136

Wednesday Sep 27, 2017 #

6 AM

Swimming 1:15:00 [3] 1.85 km (40:32 / km)
slept:6.5

4x50 drill
6x50 breathing 3, 5, 7 x2 on 1:10
3x150 fr pull on 3:15
8x25 odds dolphin kick, evens 2, 3, 4, then full length fly on :45
4x100 as 75 flutter kick, 25 dolphin on 2:30
3x100 fr in 2:00

Very generous rest in lane 5.
6 PM

Road Bike 40:00 [3] 10.3 mi (15.5 mph)

Spin while dinner cooked.

Tuesday Sep 26, 2017 #

5 PM

Cyclocross Bike 1:24:53 intensity: (1:18:21 @1) + (6:32 @2) 15.87 mi (11.2 mph) +498ft
ahr:100 max:141 slept:7.75

Easy ride around Arrowhead.

Monday Sep 25, 2017 #

Note
slept:8.0

Sunday Sep 24, 2017 #

Note
slept:9.0 (rest day)

Travel home

Saturday Sep 23, 2017 #

12 AM

Mtn Bike 30:00 [3] 5.0 km (10.0 kph)
slept:0.0

last part of bike leg

Orienteering 6:00:00 [3] 18.0 km (20:00 / km)

Hickory Run O-course on an awesome 1:10k map. O01-O03 were simple. Did a little wandering for O04 and O05 where we ran into the Untamed NE Masters team. They mentioned they were going clockwise as well so we hopped on the Joe B train and he walked us directly to the next 15 controls.

When we checked back in at TA2 we were up to 7th place.
C • Clockwise? 2
6 AM

Trek 6:45:00 [3] 18.0 km (22:30 / km)
shoes: Salomon Pro Wings 2- grey/gree

USGS map trekking. We stayed with Joe's error-free nav for this section making solid progress the entire way. As we approached CP37-39 we decided we only had time for 1 of the 3 if we were going to make it back to the finish before 3pm. It was a tough choice but the correct one.

1 PM

Mtn Bike 1:13:00 [3] 12.0 km (9.9 kph)

Bike to finish. We arrived at TA2 and got a pretty good idea where we stood then took off for the finish picking up 3 more controls on the way. We arrived at 2:29pm so leaving CP38-39 was a wise choice.

Solid effort by all 3 teams. 2nd, 8th, 9th overall.

Friday Sep 22, 2017 #

Event: USARA Nationals
 
9 AM

canoe paddle 2:01:00 [3] 14.5 km (7.2 kph)
slept:6.5

Natls with Mindy Fernando and Kevin Poirier.
Solid Lemans-style start into the boat then on to CP6 but it went downhill from there as we travelled towards our next point, CP5. By the time we hit CP3 we were 3 minutes behind DML's squad.

11 AM

Orienteering 48:00 [3] 5.0 km (9:36 / km)
shoes: Salomon Pro Wings 2- grey/gree

We had made plans to split the teams for this section between the two navigators so we could pick up the points in half the time which worked well except we failed to verify the rendezvous point so one team waited at CP3 and the other waited at CP4 wasting about 10 minutes.


canoe paddle 1:41:00 [3] 10.0 km (5.9 kph)

DML's squad quickly pulled away from us on the return to the take-out and we came up with the idea of dropping the boat at the take-out and running to the last point, CP7. It started out well as we found a trail but it soon deteriorated to weeds over my head and then green briar which forced us into the water a few times to get around. We finally punched it and took the road back but the damage had been done.


1 PM

Mtn Bike 10:30:00 [3] 60.0 mi (5.7 mph)

Irritated by my bad decision we ran the entire way up the hill to the bikes, quickly transitioned and took off catching numerous teams as we made our way to CP9. Things went well through CP17 and I think we were back in the top 10 when we hit where I thought CP18 should have been. We doubled back looking for it but couldn't find it so gave up and took off only to find it 400m later. I still think it was misplaced too far down the trail at the wrong junction. Sorry about the wrong intel Silkychrome.

More time wasted at CP20 where we decided to go up the highway and then cut across to the diagonal trail only to find it wasn't there. Spent too much time looking for the correct hunting cabin at CP24. Hit the correct trail on the bikewhack that followed but turned left instead of right so wasted more time there. I was happy to get to TA2.

C • no apology 1

Thursday Sep 21, 2017 #

Note
slept:8.5 (rest day)

Travel to Lake Harmony, PA

Wednesday Sep 20, 2017 #

6 PM

Road Bike 46:23 intensity: (42:02 @1) + (4:21 @2) 12.03 mi (15.6 mph) +6ft
ahr:112 max:129 slept:7.75

Easy spin

Tuesday Sep 19, 2017 #

12 PM

Run 47:15 [3] 5.97 mi (7:55 / mi) +308ft 7:33 / mi
slept:7.75 shoes: Hoka Bondi 4 (#2)

Monday Sep 18, 2017 #

Note

Sunday am
Me: Do you think you should go get your foot x-Ray'd?
KU: No, it seems better. (Walks Yellow course, helps me clear controls afterwards).

Monday pm
Urgent Care Doc: Yep, two fractures.
KU: Can I drive with an air cast?
C • Ouch 3
6 AM

Swimming 25:00 [3] 1.0 km (25:00 / km)
slept:6.5

1st day of 17-18 Masters swimming
2x (200 fr, 4x50 drill)
8x25 drill, fr
Then had to hop out for work.

Sunday Sep 17, 2017 #

10 AM

Orienteering 1:18:46 intensity: (15 @1) + (3:39 @2) + (49:21 @3) + (25:31 @4) 5.85 mi (13:28 / mi) +1237ft 11:13 / mi
ahr:160 max:175 18c slept:8.75 shoes: Salomon Speedcross- black

Red X-
Shaky start as I read the clue for 1 as hilltop (beside). Stream or ride seems more appropriate. 2 was no problem but then the wheels fell off as I found 4 and 5 before 3. 8 minutes later I figured it out.

6-13 went ok with no real issues. Leaving 13 I was lazy and didn't look at my compass as I jumped on the first trail to 14 but there was actually 2 of them and I was on the wrong one. Corrected once I heard a motorcycle go by on the park road.

15-17 went smooth enough but leaving 17 I again took a wrong trail but unfortunately it was heading to a building which I expected and it had a control at the veg boundary so it made sense as I ran to it. Only after spotting the code on it did I realize my mistake. Foolish mental errors.

1 PM

Trek 45:00 [3] 2.0 mi (22:30 / mi)

Control pick-up
2 PM

Mtn Bike 2:09:48 intensity: (59:28 @1) + (1:10:20 @2) 30.54 mi (14.1 mph) +134ft
ahr:123 max:140

Home from Cuylervile on Greenway/LVT.

Day 2 - Red X - Splits

Saturday Sep 16, 2017 #

Event: Falls Classic - Letchworth State Park
 
11 AM

Orienteering 1:20:36 intensity: (10 @1) + (11 @2) + (10:18 @3) + (58:18 @4) + (11:39 @5) 6.5 mi (12:24 / mi) +1187ft 10:34 / mi
ahr:172 max:187 16c slept:9.5 shoes: Salomon Speedcross- black

Red X-
Solid to 1 but then lost some time with a poor route off the road which allowed Nick to catch me by the time we made it to 3. 4 and 5 were fine. I chose to go straight to the road for 6 rather than back past 4 but it looks like it was a little slower option.
Approaching 7 I saw Nick just leaving which made that one easy. We ran together to 8 and 9 then attacks from the road waters stops for 10 and 11 where Nick was a little faster but he messed up 12 and I got ahead of him. I ran past 13 and he caught back up. I saw him leaving 14 which made that one easy but I didn't see him after that and I promptly ran past 15 but made up for it by taking the road option to 16.
C • 16 3
3 PM

Trek 53:08 [3] 1.97 mi (26:58 / mi) +757ft 19:47 / mi

Control pick-up. Truck ride time deleted.

Day 1 - Red X - Splits

Friday Sep 15, 2017 #

Note
slept:7.5 (rest day)

Thursday Sep 14, 2017 #

12 PM

Run 46:35 intensity: (3:02 @1) + (17:34 @2) + (25:45 @3) + (14 @4) 6.01 mi (7:45 / mi) +316ft 7:23 / mi
ahr:144 max:165 slept:7.75 shoes: Hoka Bondi 4 (#2)

6 PM

Mtn Bike 1:42:14 intensity: (49:09 @1) + (40:54 @2) + (12:11 @3) 17.96 mi (10.5 mph) +879ft
ahr:125 max:164

Wednesday Sep 13, 2017 #

5 AM

canoe paddle (Leaky) 1:04:00 [3]
slept:7.0

In C2 w/ SW, kayak paddles.
7 PM

Road Bike 45:00 [2] 11.75 mi (15.7 mph)

Easy spin

Tuesday Sep 12, 2017 #

12 PM

Run 43:32 [3] 5.8 mi (7:30 / mi) +104ft 7:22 / mi
slept:7.5 shoes: Hoka Bondi 4 (#2)

5 PM

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

Warm up
6 PM

Road Bike 55:30 [4] 20.8 mi (22.5 mph)

G-Tour, Riga
Dropped on lap 2. Rode 3 more laps with TH going hard out of turns and up hills, threshold on flats.
Dead battery on Powertap.

Monday Sep 11, 2017 #

5 PM

canoe paddle (Leaky) 1:04:34 [3] 6.17 mi (5.7 mph)
slept:7.75

With GS in the C2. Bracing discussion came in handy moments later.

Sunday Sep 10, 2017 #

11 AM

Cyclocross Bike 49:00 intensity: (54 @1) + (7 @2) + (1:15 @3) + (45:08 @4) + (1:36 @5) 9.34 mi (11.4 mph) +197ft
ahr:172 max:181 slept:8.5

First race back is always such a shock to the system.

Saturday Sep 9, 2017 #

Event: ROC - Mendon Ponds Park - Training & Event
 
10 AM

Orienteering 38:04 [3] 2.59 mi (14:42 / mi) +606ft 12:02 / mi

See them? Errors everywhere!

Green-Red - Splits

Friday Sep 8, 2017 #

12 PM

Strength (Maplewood Y) 25:00 [3]

Thursday Sep 7, 2017 #

12 PM

Run 43:00 [3] 5.77 mi (7:27 / mi) +90ft 7:21 / mi
slept:7.25 shoes: Hoka Bondi 4 (#2)

7 PM

Road Bike 1:00:04 intensity: (13 @1) + (59:51 @2) 16.32 mi (16.3 mph)
ahr:133 max:142

Forecast called for rain so I stopped at the new REI on the way home. No rain.

Wednesday Sep 6, 2017 #

Event: Primal Quest
 
6 PM

Kayak (Glider) 1:34:18 [3] 8.61 mi (5.5 mph)
slept:7.75

Tuesday Sep 5, 2017 #

12 PM

Run 46:46 intensity: (3:13 @1) + (23:22 @2) + (15:51 @3) + (3:22 @4) + (58 @5) 6.0 mi (7:48 / mi) +349ft 7:23 / mi
ahr:143 max:183 slept:7.75 shoes: Hoka Bondi 4 (#2)

6 PM

Road Bike 1:06:15 [3] 19.11 mi (17.3 mph) +984ft

Ride to G-Tour course. Chased onto the B group just as they were about to wind it up for the sprint.

Monday Sep 4, 2017 #

4 PM

Trek 1:00:00 [3] 3.0 mi (20:00 / mi)
slept:10.0

Cleared bike loop, and cp's 8, 9, 11, 27 and 33.

Sunday Sep 3, 2017 #

Note
slept:5.0

More shuttling of stuff.

3 hr nap while the remnants of Harvey passed through. Good thing he didn't show up last night.

Leaders were within 15 minutes of my anticipated timing at the last TA, arriving there at 8:30pm. From here they had an 18 mile trek to complete in 12.5 hours and I thought we would see them at the finish around 2:30 am based on course testing. The fact that not one team was able to put it together and pick up all of the remaining controls in that time tells me the data I provided on the map was insufficient.

Lesson-learned for next time-

-I need to be able to develop the maps and make changes to it. We sub-contracted that service and the lead time required to get accurate updates made was excessive.
-Course testing needs to use the actual race map. It was not available when we pre-ran it.
-I need to refine my travel rate estimates for the back half of the field.
-Racer communications need to be reviewed prior to being sent to the racers to be sure they agree with the course layout. I just reviewed what was sent and I can see the source of confusion.

Some course testing activities now opened up (and to keep track of time for next time)-

https://ar.attackpoint.org/viewlog.jsp/user_5641/p...
https://ar.attackpoint.org/viewlog.jsp/user_5641/p...
https://ar.attackpoint.org/viewlog.jsp/user_5641/p...
https://ar.attackpoint.org/viewlog.jsp/user_5641/p...
https://ar.attackpoint.org/viewlog.jsp/user_5641/p...
https://ar.attackpoint.org/viewlog.jsp/user_5641/p...


C • TLD 6

Saturday Sep 2, 2017 #

Event: NYARA The Longest Day
 

Note
slept:3.0

Loading/unloading canoes-bikes-gear bags all over Livingston and Ontario counties.
Set CP 26 for John around dusk.

Friday Sep 1, 2017 #

5 AM

canoe paddle 1:15:21 [3] 8.02 mi (6.4 mph)
slept:6.75

Dawn patrol filling in for EG in the C4.
2 PM

Trek 1:08:21 [3] 2.45 mi (27:54 / mi) +531ft 23:09 / mi

Trek 1:11:20 [3] 3.29 mi (21:41 / mi) +719ft 17:58 / mi

« Earlier | Later »