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Training Log Archive: JayXC

In the 30 days ending Nov 30, 2017:

activity # timemileskm+ftload
  Road Bike11 13:30:05 269.68(20.0/h) 434.01(32.1/h) 8433157.3
  Swimming11 13:30:00 17.27(46:53) 27.8(29:08)423.0
  Run9 7:14:14 53.16(8:10) 85.55(5:05) 3246137.3
  Cyclocross Bike6 5:57:47 72.41(12.1/h) 116.53(19.5/h) 5561131.8
  Mtn Bike2 3:50:00 34.48(9.0/h) 55.49(14.5/h) 170548.0
  Orienteering4 3:15:03 16.91(11:32) 27.21(7:10) 243878c79.2
  Kayak1 1:56:48 10.06(5.2/h) 16.19(8.3/h)35.0
  Rollerski1 1:13:43 11.51(6:24) 18.52(3:59) 46518.0
  Strength2 53:0015.9
  Trek1 44:28 2.69(16:32) 4.33(10:16) 1958c13.3
  Total47 52:05:08 488.18 785.65 2204386c1058.9
averages - sleep:7.7

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Thursday Nov 30, 2017 #

11 AM

Run 43:10 intensity: (20 @1) + (20:13 @2) + (12:42 @3) + (1:48 @4) + (8:07 @5) 5.82 mi (7:25 / mi) +102ft 7:18 / mi
ahr:153 max:193 shoes: Hoka Bondi 4 (#2)

6 PM

Road Bike 1:07:00 [3] 24.0 mi (21.5 mph)

200W ave. For some reason Garmin Connect didn’t get the details from Zwift.

Wednesday Nov 29, 2017 #

5 AM

Swimming 1:20:00 [4] 2.9 km (27:35 / km)
slept:7.0

200 fr then 4x25 br wu
2x [4x50 kick w/fins on :55, 4x25 br with dolphin kick on :30]
8x50 br/fr on 1:10
600 fr pull
2x [75 br drill on 2:00, 2x25 br sprint on 1:45, 75 fr easy on 1:30]
8x50 br/half under water then fr on 1:10
200 fr cd


Tuesday Nov 28, 2017 #

12 PM

Run 45:34 intensity: (1:18 @1) + (16:21 @2) + (22:47 @3) + (5:08 @4) 6.01 mi (7:35 / mi) +378ft 7:09 / mi
ahr:147 max:178 slept:7.5 shoes: Hoka Bondi 4 (#2)

6 PM

Road Bike 1:01:47 intensity: (16:25 @1) + (21:31 @2) + (23:51 @3) 23.5 mi (22.8 mph) +457ft
ahr:136 max:162

230W NP

Monday Nov 27, 2017 #

6 AM

Swimming 1:15:00 [4] 2.35 km (31:55 / km)
slept:7.0

4x25 kick
6x150 broken as 100 fr, 50 fr sprint with 8 beat kick on 3:00
50 fr ez
16x25 kick, no fins on :45
6x50 fly, ba, br x2 on 2:00
50 fr ez
6x75 broken as 50 fr ez, 25 sprint- odds fly, evens ba on 2:00
6x25 kick under water with fins (no breathing) on :45
100 fr cd
7 PM

Strength 25:00 [3]

Sunday Nov 26, 2017 #

2 PM

Rollerski 1:13:43 intensity: (5:14 @1) + (34:52 @2) + (32:23 @3) + (1:14 @4) 11.51 mi (6:24 / mi) +465ft 6:10 / mi
ahr:142 max:167 slept:8.5

8 PM

Road Bike 1:06:58 intensity: (47:56 @1) + (19:02 @2) 21.38 mi (19.2 mph) +956ft
ahr:120 max:143

Saturday Nov 25, 2017 #

6 AM

Run 46:42 intensity: (6:44 @1) + (22:51 @2) + (17:07 @3) 4.7 mi (9:56 / mi) +728ft 8:40 / mi
ahr:138 max:163 shoes: Brooks Cascadias 11

Run in the park with the muscleheads.
9 AM

Cyclocross Bike (Boone) 2:11:28 intensity: (34:21 @1) + (34:32 @2) + (54:22 @3) + (8:13 @4) 27.23 mi (12.4 mph) +3714ft
ahr:138 max:171

FLX GG Loop with EG.
225W NP

Friday Nov 24, 2017 #

10 AM

Kayak (Glider) 1:56:48 [3] 10.06 mi (5.2 mph)
slept:8.5

Checking to be sure I still know how to paddle before next weekend.

Thursday Nov 23, 2017 #

7 AM

Run 1:23:01 intensity: (30:40 @1) + (29:23 @2) + (5:36 @3) + (14:25 @4) + (2:57 @5) 7.95 mi (10:27 / mi) +874ft 9:27 / mi
ahr:136 max:183

Lap of MPP with MB.
12 PM

Road Bike 1:20:47 intensity: (47:32 @1) + (33:15 @2) 30.35 mi (22.5 mph) +585ft
ahr:121 max:141

Wednesday Nov 22, 2017 #

6 AM

Swimming 1:15:00 [4] 2.6 km (28:51 / km)
slept:7.0

2x [4x75 as 50 kick, 25 swim in IM order on 1:45]
4x100 fr on 2:00
2x [4x50 swim in IM order on 1:15, 100 IM sprint on 3:00]
100 fr ez
4x100 pull on 1:45
4x50 kick in IM order on 1:15
2x [4x25 build, sprint, ez, sprint on :45] odd set fr, even set ba.
100 fr cd

Tuesday Nov 21, 2017 #

12 PM

Run 43:05 [3] 5.81 mi (7:25 / mi) +108ft 7:17 / mi
slept:7.5 shoes: Hoka Bondi 4 (#2)

6 PM

Road Bike 1:08:02 intensity: (20:01 @1) + (28:42 @2) + (19:19 @3) 25.57 mi (22.6 mph) +519ft
ahr:135 max:154

2x20 min sweet spot
220W NP

Monday Nov 20, 2017 #

6 AM

Swimming 1:15:00 [4] 2.4 km (31:15 / km)
slept:7.0

4x25 kick drill on :40
6x50 dolphin kick w/fins on 1:00
6x100 fr on 1:50
4x25 ba w/ 8 dolphin kicks off the wall on :40
6x50 ba on 1:10
4x [2x75 fr on 1:30, 4x25 Sprint in I'M order on :45]
50 fr cd

Sunday Nov 19, 2017 #

9 AM

Cyclocross Bike (Boone) 30:00 [3] 8.0 mi (16.0 mph)
slept:8.5

wu on the trainer
10 AM

Cyclocross Bike (Boone) 54:24 intensity: (21 @1) + (10 @2) + (8:10 @3) + (45:43 @4) 9.99 mi (11.0 mph) +712ft
ahr:168 max:176

Another back row start but surprisingly still in the pack after lap one. Every one seemed to be struggling with traction from the rain last night but I had pretty solid grip so I could keep up some speed in the turns which helped. Last one to make it to the bell lap without the 15 year old phenom lapping me today so my reward was another lap chasing the guy 10 sec ahead of me. Finished 20th.

Saturday Nov 18, 2017 #

Note

Supercross- Suffern, NY
9 AM

Cyclocross Bike (Boone) 45:00 [2] 12.0 mi (16.0 mph)

wu and cd on trainer
10 AM

Cyclocross Bike (Boone) 49:41 intensity: (9:42 @3) + (39:59 @4) 6.76 mi (8.2 mph) +367ft
ahr:167 max:174 slept:8.0

Last row starting spot based on crossresults.com rating. Not good foreshadowing. Didn’t feel relaxed at any point. Max HR and no power. Lapped by the U18 leader just before my bell lap. Fortuitous timing. Finished 30th. More suffering tomorrow.

Friday Nov 17, 2017 #

8 AM

Run 42:38 intensity: (1:06 @1) + (12:43 @2) + (21:35 @3) + (3:42 @4) + (3:32 @5) 5.73 mi (7:26 / mi) +237ft 7:10 / mi
ahr:150 max:187 slept:8.0 shoes: Hoka Bondi 4 (#2)

Thursday Nov 16, 2017 #

7 PM

Road Bike 1:01:02 intensity: (58:28 @1) + (2:34 @2) 18.58 mi (18.3 mph) +755ft
ahr:106 max:141

Wednesday Nov 15, 2017 #

6 AM

Swimming 1:15:00 [4] 2.5 km (30:00 / km)
slept:7.0

100 fr wu
300 fr on 5:00, 8x50 fr pull on :60, 300 fr on 5:00. 2nd 300 faster than first.
4x25 fly drill (no arms)
4x25 fly on :50
4x100 fr on 1:45
2x25 fly drill
6x100 kick with fins, last 25 swim. Odds fly, evens ba on 2:00
200 fr cd
6 PM

Mtn Bike 1:51:53 [3] 17.14 mi (9.2 mph) +785ft

Tuesday Nov 14, 2017 #

Note
slept:8.0 (rest day)

Monday Nov 13, 2017 #

6 AM

Swimming 1:15:00 [4] 3.2 km (23:26 / km)

2x200 fr wu
4x100 fr/ba on 2:10
500 broken as 2x100 fr on 1:45, 4x50 fr on :50 then 4x25 fr sprint on :30
3x500 fr on 8:00
4x100 kick with fins
6 PM

Road Bike 1:00:58 [1] 20.21 mi (19.9 mph) +378ft
ahr:104 max:121

Recovery spin

Sunday Nov 12, 2017 #

Note

Cobbs Hill CX
11 AM

Cyclocross Bike (Boone) 47:14 intensity: (42 @1) + (51 @2) + (7:27 @3) + (38:14 @4) 8.43 mi (10.7 mph) +768ft
ahr:166 max:173 slept:9.0

Good start but dropped my chain just before last turn on lap one. Had to stop and dismount to untangle it and then put it back on so I was essentially last after lap one, just barely ahead of the masters 50+. Foolish mistake as this derailleur has a clutch on it to eliminate chain slap but I had it turned off.
Made it to 6th by the end.

Saturday Nov 11, 2017 #

Event: ROC - Camp Eastman - Night-O
 
10 AM

Road Bike 2:28:01 intensity: (19:37 @1) + (1:03:28 @2) + (1:04:56 @3) 41.14 mi (16.7 mph) +2824ft
ahr:139 max:164 slept:9.0

235W NP.
5 PM

Orienteering 1:01:25 intensity: (42 @1) + (21 @2) + (20:54 @3) + (25:03 @4) + (14:25 @5) 5.39 mi (11:24 / mi) +682ft 10:11 / mi
ahr:177 max:216 30c shoes: Brooks Cascadia 12

Night-O
2 small mistakes-
I should have gone 6-28 which would have made it easier to get to 7 and would have eliminated the OAB for it later on.
I turned too soon heading towards 18. I thought I was attacking from the end of the trail but I was actually just in the clearing so I ended up in the wrong reentrant at which point I decided to get it on the way back instead.

Trek 44:28 [3] 2.69 mi (16:32 / mi) +195ft 15:28 / mi
8c shoes: Brooks Cascadia 12

Control pick-up.

Friday Nov 10, 2017 #

6 AM

Swimming 1:10:00 [4] 2.55 km (27:27 / km)
slept:6.5

6x50 drill/swim
7x100 fr with a rotating 25 kick on 2:00
16x25 kick w/fins on :30
50 fr ez
3x200 fr pull on 3:30
4x75 as 50 ba, 25 fr on 1:30
2x50 fr sprint on 1:30
25 fr sprint
75 fr cd
4 PM

Strength 28:00 [3]

Thursday Nov 9, 2017 #

11 AM

Run 43:21 intensity: (7:02 @2) + (36:19 @3) 5.84 mi (7:25 / mi) +99ft 7:18 / mi
ahr:145 max:155 slept:7.5 shoes: Hoka Bondi 4 (#2)

6 PM

Road Bike 1:10:59 intensity: (29:52 @1) + (24:02 @2) + (16:41 @3) + (24 @4) 25.84 mi (21.8 mph) +515ft
ahr:130 max:166

Wednesday Nov 8, 2017 #

6 AM

Swimming 1:15:00 [3] 1.95 km (38:28 / km)
slept:7.0

200 fr wu
3x100 fr
250 fr pull
Videotaping strokes underwater.
100 fr wu again
8x50 in :60
5x100 odds IM, evens fr on 2:00
200 fr pull cd

Tuesday Nov 7, 2017 #

12 PM

Run 40:43 intensity: (45 @1) + (16:59 @2) + (6:51 @3) + (4:01 @4) + (12:07 @5) 5.3 mi (7:41 / mi) +341ft 7:14 / mi
ahr:158 max:196 slept:7.25 shoes: Hoka Bondi 4 (#2)

7 PM

Road Bike 1:03:24 [3] 19.03 mi (18.0 mph) +717ft

Monday Nov 6, 2017 #

6 AM

Swimming 1:15:00 [4] 2.3 km (32:37 / km)
slept:7.0

In lane 5 for recovery
200 fr wu
8x25 br with dolphin kick on :45
200 fr pull
4x50 fr on 1:00
2x [3x100 dolphin kick on 2:00, 4x25 fly w/ 5, 4, 3, 2 breaths per length on :45]
4x50 fr on 1:00
4x100 1-2 fly drill- length 1 right arm only, length 2 left arm only, length 3 3 right, 3 left, length 4 swim fly. 3-4 same as first 2 but br instead on 2:30
100 fr cd


7 PM

Road Bike 1:01:07 intensity: (15:32 @1) + (33:31 @2) + (12:04 @3) 20.07 mi (19.7 mph) +727ft
ahr:131 max:162

Sunday Nov 5, 2017 #

9 AM

Orienteering 1:35:54 intensity: (1:09 @1) + (21:19 @2) + (1:08:32 @3) + (4:54 @4) 7.54 mi (12:43 / mi) +1298ft 10:56 / mi
ahr:151 max:171 21c slept:9.0 shoes: Salomon Speedcross- black

Not bad thru 6. I was a little undecided about route to 7 going around vs over the top. Chose the straighter route but soon lost the trail and wandered a bit ultimately just trusting my bearing. Saw Joe punch it as I was approaching. Ran into KDU at our 11 nowhere near any of her controls so she wasn’t having a good day. Traveled in a loose pack of runners between 11-15 which made them relatively easy. Not sure what happened leaving 19 but I went straight to 21 only realizing my mistake when I saw the code and it wasn’t the one I was looked my for.
C • result 2

Mount Penn - Long Red - Splits

Saturday Nov 4, 2017 #

Event: DVOA National Event Nov 4-5
 
9 AM

Orienteering 22:57 intensity: (22 @1) + (2:33 @2) + (15:43 @3) + (4:19 @4) 2.19 mi (10:29 / mi) +318ft 9:13 / mi
ahr:156 max:171 13c slept:8.5 shoes: Salomon Speedcross- black

Tough time identifying the control numbers due to their color on this map.
Decent nav through 9 but slow due to rocky terrain covered in leaves. Long route to 10 including a quick stop to show a jr where he was. Screwed up going to 12 with a poor route that was executed even worse including a double-back.
2 PM

Orienteering 14:47 intensity: (6 @1) + (16 @2) + (1:36 @3) + (12:29 @4) + (20 @5) 1.79 mi (8:15 / mi) +140ft 7:41 / mi
ahr:171 max:180 14c

Confidence in footing allowed for much faster running and I kept the mistakes to a minimum. Not sure I’m much better than this right now. Need to work on reading ahead.

Hawk Mountain - Sprint 1 Red - Splits

Penn State Berks - Sprint 2 Red - Splits

Friday Nov 3, 2017 #

6 AM

Swimming 1:05:00 [3] 2.1 km (30:57 / km)
slept:7.0

8x25 fr w/ 3, 2, 1, 0 breaths per length
4x125 as 75 fr, 50 ba on 2:30
8x25 odds fly, evens fr on :40
4x75 50 fr, 25 ba on 1:20
8x50 1-4 ba/br, 5-8 br/fr on 1:15. 50% success rate on new ba/br flip turn.
20x25 odds kick, evens fr on :40
100 fr cd

Thursday Nov 2, 2017 #

12 PM

Run 46:00 intensity: (1:22 @1) + (19:14 @2) + (18:43 @3) + (1:19 @4) + (5:22 @5) 6.0 mi (7:40 / mi) +379ft 7:14 / mi
ahr:148 max:188 slept:8.0 shoes: Hoka Bondi 4 (#2)

6 PM

Mtn Bike 1:58:07 intensity: (1:35:07 @1) + (19:51 @2) + (3:09 @3) 17.34 mi (8.8 mph) +920ft
ahr:108 max:159

Typical Thursday Loop

Wednesday Nov 1, 2017 #

6 AM

Swimming 1:10:00 [3] 2.95 km (23:44 / km)
slept:7.0

200 fr wu
6x75 as 25 drill, 50 fr on 1:30
20x25 kick w/ fins on :35
2x250 fr 2 strokes before wall and after flip without breathing on 4:30
12x50 odds fly/ba, evens br/fr on 1:10
20x25 build on :40, odd sets of 4 fr, evens ba.
200 fr cd

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