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

Training Log Archive: JayXC

In the 30 days ending Apr 30, 2018:

activity # timemileskm+ftload
  Cyclocross Bike7 14:44:10 207.11(14.1/h) 333.31(22.6/h) 18406219.0
  Swimming12 13:11:02 19.71(40:08) 31.73(24:56)237.3
  Kayak8 13:06:40 80.55(6.1/h) 129.63(9.9/h)236.0
  Road Bike9 12:37:47 240.66(19.1/h) 387.3(30.7/h) 13066138.4
  Trek1 6:43:15 21.21(19:01) 34.13(11:49) 6750121.0
  Run7 6:31:43 46.73(8:23) 75.21(5:13) 4025131.8
  Strength8 4:30:0081.0
  Orienteering1 58:42 5.0(11:44) 8.05(7:18) 61817.6
  Total52 72:23:19 620.96 999.35 428651182.1
  [1-5]52 72:23:15
averages - sleep:7.4

«»
6:43
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Apr 30, 2018 #

6 AM

Swimming 1:06:34 [3] 3.4 km (19:35 / km)
slept:7.0

400 fr
400 fr pull
200 3 strokes fly then fr off each wall
200 ba, 200 br
800 fr sprinting every 4th 50
4x100 kick with fins descending in 1:45
400 fr
400 fr pull
6 PM

Road Bike 1:39:31 intensity: (1:19:26 @1) + (18:33 @2) + (37 @3) + (47 @4) + (8 @5) 27.18 mi (16.4 mph) +1086ft
ahr:111 max:181

Small ring Monday

Sunday Apr 29, 2018 #

8 AM

Kayak (Glider) 4:21:48 [3] 28.79 mi (6.6 mph)
slept:7.75

Back from Geneseo with LC and LL.

Saturday Apr 28, 2018 #

Note

Prattsburgh Gravel Classic
11 AM

Cyclocross Bike (Boone) 3:39:06 intensity: (11:57 @1) + (22:04 @2) + (2:04:11 @3) + (1:00:54 @4) 55.12 mi (15.1 mph) +6404ft
ahr:156 max:176 slept:7.0

Prattsburgh Gravel Classic
After pre-riding this course last weekend I felt a conservative approach in the race would payoff. I stayed with the leaders early and even took the wrong turn with them thinking I had ridden it wrong last week but it turned out I was right. In the confusion of the out and back a couple of guys decided they would take advantage of it by getting away. Since I was with the heavy hitters still I knew the hammer was going to come down hard and it did on the KOM climb. I knew burying myself to stay up would kill me later so I just rode within my limits and let them ride away. I would spend then next 15 miles catching additional stragglers and when we hit the second lap we caught the Intermediate wave on their way out so I was able to focus on catching riders from the other race the rest of the way to the finish. Conservatism only helped so much and I was pretty shattered by the end. Not surprising as this was my longest ride since FL.

236W NP

Friday Apr 27, 2018 #

6 AM

Swimming 1:04:19 [3] 2.85 km (22:34 / km)
slept:7.0

4x75 kick-swim on 1:30
2x [3x200 fr pull on 3:15, 3x100 ba on 2:15, 3x50 fr sprint breathing every 5th stroke]
100 fr ez
4x25, 4x50 ez

Thursday Apr 26, 2018 #

11 AM

Run 45:50 [3] 5.94 mi (7:43 / mi) +351ft 7:18 / mi
slept:7.25 shoes: Hoka Bondi 5

6 PM

Cyclocross Bike (Boone ) 1:40:40 intensity: (1:04:35 @1) + (33:29 @2) + (2:36 @3) 17.88 mi (10.7 mph) +1107ft
ahr:118 max:156

Wednesday Apr 25, 2018 #

12 PM

Strength (Maplewood Y) 35:00 [3]
slept:7.75

6 PM

Kayak (Glider ) 1:36:18 [3] 8.66 mi (5.4 mph)

Tuesday Apr 24, 2018 #

12 PM

Run 43:34 intensity: (41 @1) + (24:38 @2) + (6:51 @3) + (7:24 @4) + (4:00 @5) 5.75 mi (7:35 / mi) +100ft 7:27 / mi
ahr:150 max:183 slept:7.75 shoes: Hoka Bondi 5

6 PM

Road Bike 1:18:10 intensity: (1:11 @1) + (9:15 @2) + (46:35 @3) + (21:09 @4) 28.51 mi (21.9 mph) +2407ft
ahr:156 max:176

G-Tour, Rush North
Big crowd, made it 5.5 of 7 laps before getting dropped ;-)

299 W NP

Monday Apr 23, 2018 #

6 AM

Swimming 1:01:04 [3] 2.45 km (24:56 / km)
slept:6.5

6x75 as 25 ba, 50 fr on 1:30
2x [3x100 fr on 2:00 at 90% effort, 200 fr pull ez] 2nd set 100's become ba on 2:30
4x75 kick-drill-swim
2x [4x50 fr on 1:10 at 90% effort, 100 fr ez] 2nd set 50's become ba
100 fr cd
5 PM

Cyclocross Bike (Boone disc ) 1:59:35 intensity: (1:25:27 @1) + (26:45 @2) + (7:23 @3) 18.5 mi (9.3 mph) +1058ft
ahr:115 max:158

Ride to Dryer and back with Richie and VL. Squeezed past arthurd on Epping Forest without her recognizing me.
C • uh oh 2

Sunday Apr 22, 2018 #

Event: ROC - Mendon Ponds Park
 
9 AM

Kayak 2:21:57 [3] 12.4 mi (5.2 mph)

1 PM

Orienteering 58:42 [3] 5.0 mi (11:44 / mi) +618ft 10:31 / mi
shoes: Salomon Speedcross 4

Thought I'd be smart and run a trail to the first control and avoid the wet areas. Unfortunately the trail was in the opposite direction (unmarked on map) as the first control. Should have looked at the compass, idiot.

Everything else went fine, awesome to run through areas of green that are currently not green yet.

Red - Splits

Saturday Apr 21, 2018 #

8 AM

Run 2:10:12 intensity: (5:13 @1) + (37:05 @2) + (1:14:17 @3) + (5:13 @4) + (8:24 @5) 12.27 mi (10:37 / mi) +2566ft 8:51 / mi
ahr:150 max:190 slept:7.5

'Bandit'ed the Muddy Sneaker with a 12 lb pack.
12 PM

Cyclocross Bike 2:46:21 intensity: (44:29 @1) + (1:13:07 @2) + (48:45 @3) 36.11 mi (13.0 mph) +3905ft
ahr:132 max:164

Next up was a stop in Prattsburgh to pre-ride next weeks course. Awesome to ride in sunshine!

Friday Apr 20, 2018 #

6 AM

Swimming 1:03:03 [3] 2.95 km (21:22 / km)
slept:6.5

100 fr wu
6x75 as ba/br/fr on 1:30
4x150 as fr/ba/fr x50 on 2:45
8x25 fr w/ 3-2-1-0 breaths per length on :40
8x50 as 3xba, 1 fr on 1:10
500 kick w/fins as 25 fly-75 dolphin kick
6x100 fr pull on 1:45
100 fr cd
12 PM

Strength (Maplewood Y) 34:00 [3]

Thursday Apr 19, 2018 #

11 AM

Run 45:50 intensity: (48 @1) + (13:04 @2) + (23:16 @3) + (1:58 @4) + (6:44 @5) 6.0 mi (7:38 / mi) +366ft 7:13 / mi
ahr:152 max:195 slept:8.0 shoes: Hoka Bondi 5

7 PM

Road Bike 1:00:27 intensity: (32:04 @1) + (28:23 @2) 22.45 mi (22.3 mph) +412ft
ahr:121 max:139

Wednesday Apr 18, 2018 #

6 AM

Swimming 1:06:36 [3] 2.55 km (26:07 / km)
slept:6.75

6x75 as 50 fr, 25 ba on 1:30
3x300 broken as 200 fr on 3:30, 100 ba on 1:30 with 3 kicks off each wall.
500 kick with Zoomers
4x [2x50 fr on :60, 2x25 sprint kick in :45 in IM order]
100 fr cd
7 PM

Kayak (Erg) 46:02 [3] 9.0 km (11.7 kph)

Up-tempo/high cadence.
8 PM

Strength 18:00 [3]

Abs/push-ups

Tuesday Apr 17, 2018 #

12 PM

Run 43:15 intensity: (20 @1) + (8:43 @2) + (22:40 @3) + (1:30 @4) + (10:02 @5) 5.82 mi (7:26 / mi) +104ft 7:18 / mi
ahr:157 max:197 slept:8.0 shoes: Hoka Bondi 5

7 PM

Road Bike 59:22 intensity: (9:16 @1) + (13:21 @2) + (33:07 @3) + (3:38 @4) 20.77 mi (21.0 mph) +901ft
ahr:143 max:171

Tempo with accelerations
253W NP

Monday Apr 16, 2018 #

6 AM

Swimming 1:07:57 [3] 2.4 km (28:19 / km)
slept:7.0

4x125 as 100 fr, 25 stroke in IM order on 2:20
8x25 tennis ball drill
6x100 fr on 1:45
3x [25 ba on :35, 50 ba on 1:10, 75 ba on 1:30] with rotating sprint.
6x25 tennis ball drill
6x50 fr on :55
12x25 odds shooters, evens fr on :40
100 fr cd
7 PM

Kayak (Erg) 1:00:00 [3] 10.23 km (10.2 kph)

8 PM

Strength 18:00 [3]

Sunday Apr 15, 2018 #

6 PM

Cyclocross Bike (XO2 ) 1:00:22 [1] 20.04 mi (19.9 mph) +957ft
ahr:105 max:120 slept:8.5

Saturday Apr 14, 2018 #

Note

Ossian Gravel Grinder
12 PM

Cyclocross Bike (Boone disc) 2:37:40 intensity: (31 @1) + (8:17 @2) + (1:30:59 @3) + (57:53 @4) 38.14 mi (14.5 mph) +4592ft
ahr:161 max:176 slept:8.0

Ossian Gravel Grinder
37F but no sleet which was nice. 30 minutes behind Jeremy Powers at the finish, guess I’ve got some work to do.

Friday Apr 13, 2018 #

6 AM

Swimming 1:03:34 [3] 2.42 km (26:13 / km)
slept:7.0

100 fr wu
4x200 fr pull in 3:20 counting strokes
8x25 half dolphin kick, half fr on :45
9x50 fr ez, build, sprint on 1:20
50 fr
2x100 kick with Zoomers, 3x100 fr ez
16x25 in sets of 4 in IM order, fly and br in :40, ba and fr in :35
100 fr cd
12 PM

Strength (Maplewood Y) 40:00 [3]

Thursday Apr 12, 2018 #

6 PM

Run 43:16 intensity: (1:01 @1) + (15:31 @2) + (21:33 @3) + (3:44 @4) + (1:27 @5) 5.7 mi (7:35 / mi) +247ft 7:17 / mi
ahr:148 max:183 slept:7.75 shoes: Hoka Bondi 5

Road Bike 45:22 intensity: (40:52 @1) + (4:30 @2) 16.27 mi (21.5 mph) +293ft
ahr:115 max:138

Easy spin

Wednesday Apr 11, 2018 #

6 AM

Swimming 1:08:08 [3] 2.5 km (27:15 / km)
slept:6.5

50 fr wu
8x50 odds fr, evens ba on 1:15
2x [4x25 in IM order on :45, 100 fr ez, 4x50 fr on :55]
100 fr ez
6x75 as 50 fr, 25 stroke in IM order on 1:30
100 fr ez
8x50 fr on :60
4x50 kick on 1:30
7 PM

Kayak (Erg) 1:00:00 [3] 10.08 km (10.1 kph)

8 PM

Strength 38:00 [3]

Tuesday Apr 10, 2018 #

7 PM

Road Bike 51:19 intensity: (28:03 @1) + (18:12 @2) + (5:04 @3) 19.35 mi (22.6 mph) +399ft
ahr:123 max:151 slept:8.0

Decided to delay jumping into the pack of wolves know as the G-Tour race until next week.

Monday Apr 9, 2018 #

6 AM

Swimming 1:04:28 [3] 2.7 km (23:53 / km)
slept:8.0

4x25 fr wu
4x150 as 25 ba, 100 fr, 25 ba on 3:00
6x100 fr w/ 4 kicks off each wall on 1:50
4x25 drill
10x50 fr on :55
4x [3x25 sprint on :45, 100 fr ez on 2:15] odd sprints fly, evens fr.
100 fr cd

Sunday Apr 8, 2018 #

3 PM

Road Bike 1:01:29 intensity: (4 @0) + (1:01:25 @1) 20.0 mi (19.5 mph) +942ft
ahr:101 max:122

5 PM

Kayak (Erg) 1:00:00 [3] 10.1 km (10.1 kph)
slept:8.5

Saturday Apr 7, 2018 #

Event: Crooked Compass Adventure Trek
 
8 AM

Trek 6:43:15 [3] 21.21 mi (19:01 / mi) +6750ft 14:37 / mi
slept:7.0 shoes: Brooks Cascadia 12

Clockwise route. Tried to figure out a way to get P sooner but nothing seemed obvious. No reals bobbles, slight confusion heading to L with the extra road but we figured it out relatively quickly.
Ran on all roads and flat sections without any Rhoto. Good thing as the second place team was only a few minutes behind us at the finish despite not seeing them the entire day.

Great course put together by the Rootstock team again. If you aren’t going to these events you’re missing out.

Friday Apr 6, 2018 #

6 AM

Swimming 1:07:08 [3] 2.85 km (23:33 / km)
slept:7.25

200 fr wu
4x150 fr on 1:50
400 fr pull, every 8th length ba
4x100 1-2, fly, 3-4 ba/br on 2:10
8x75 kick w/fins on 1:20
3x50 fr on :40, 3x50 fr on :45, 3x50 fr on :50
200 fr cd

Thursday Apr 5, 2018 #

Note
slept:8.0 (rest day)

Wednesday Apr 4, 2018 #

6 AM

Swimming 1:06:44 [3] 2.1 km (31:47 / km)
slept:7.0

4x125, last 25 in IMO on 2:30
8x25 fr as build, ez, sprint, ez in :45
4x [50 fr sprint in 1:30, 75 fr sprint on 2:15, 25 fr ez on :30]
200 ba/br recovery
3x100 sprint 1-2 fr, 3 IM on 3:15
200 fr ez
2x50 kick in 1:30
8x25 fr sprint on :45
100 fr cd
6 PM

Cyclocross Bike 1:00:26 [1] 21.32 mi (21.2 mph) +383ft
ahr:103 max:117

Easy spin
8 PM

Strength 42:00 [3]

Tuesday Apr 3, 2018 #

12 PM

Run 39:46 [3] 5.25 mi (7:34 / mi) +291ft 7:12 / mi
slept:7.75 shoes: Hoka Bondi 5

7 PM

Kayak (Erg) 1:00:35 [3] 10.0 km (9.9 kph)

Monday Apr 2, 2018 #

6 AM

Swimming 1:11:27 [3] 2.55 km (28:01 / km)
slept:7.0

4x50 in IM order
6x75 fr pull in 1:20
6x150 broken as 50 fr moderate on 1:10, 50 stroke sprint in 1:30, 50 easy on 1:10, stroke in IM order
6x100 fr ez, med, hard in 1:50
12x25 1-3 br kick, 4-6 dolphin kick, 7-9 br, 10-12 fly on :45
100 fr cd

12 PM

Road Bike 2:51:57 intensity: (47:04 @1) + (1:54:10 @2) + (10:43 @3) 49.03 mi (17.1 mph) +2414ft
ahr:129 max:158

204W NP

Sunday Apr 1, 2018 #

11 AM

Strength 45:00 [3]
slept:8.0

12 PM

Road Bike 2:10:10 intensity: (39:12 @1) + (1:23:18 @2) + (7:40 @3) 37.1 mi (17.1 mph) +4211ft
ahr:127 max:156

211W NP

« Earlier | Later »