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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JayXC

In the 30 days ending Jun 30, 2018:

activity # timemileskm+ftload
  Road Bike14 26:12:29 516.36(19.7/h) 831.0(31.7/h) 21409403.9
  Trek3 16:23:51 38.38(25:38) 61.77(15:56) 8473170.5
  Kayak7 11:16:17 58.21(5.2/h) 93.68(8.3/h) 44162.1
  Mtn Bike5 10:59:51 99.89(9.1/h) 160.76(14.6/h) 107097 /100c97%148.2
  Orienteering3 6:33:00 21.3(18:27) 34.28(11:28)117.9
  Run7 6:30:03 50.05(7:48) 80.55(4:51) 173594.6
  canoe paddle3 5:14:00 20.4(3.9/h) 32.83(6.3/h)94.2
  Strength5 3:01:0054.3
  Total46 86:10:31 804.59 1294.86 3273197 /100c97%1245.7
  [1-5]46 86:07:10
averages - sleep:7.6

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Saturday Jun 30, 2018 #

6 AM

Run 1:37:32 intensity: (6:32 @1) + (1:25:46 @2) + (5:14 @3) 12.55 mi (7:46 / mi) +147ft 7:41 / mi
ahr:135 max:149 slept:6.5

ODR- Springhouse-like
10 AM

Road Bike 4:00:50 intensity: (8:33 @1) + (2:01:50 @2) + (1:42:18 @3) + (8:09 @4) 77.36 mi (19.3 mph) +3076ft
ahr:145 max:168

3x45 min SS. Bailed on last repeat, too hot! Stopped for a sit in the lake instead.
215W NP

Friday Jun 29, 2018 #

5 AM

Kayak (V10) 1:05:41 intensity: (8 @0) + (1:05:33 @1) 6.32 mi (5.8 mph)
ahr:92 max:117 slept:7.0

12 PM

Strength (Maplewood Y) 35:00 [3]

Thursday Jun 28, 2018 #

6 PM

Road Bike 1:45:24 intensity: (11:25 @1) + (1:33:59 @2) 33.87 mi (19.3 mph) +1274ft
ahr:130 max:141

Zone 2

208W NP

Wednesday Jun 27, 2018 #

6 AM

Kayak 1:03:59 intensity: (57:24 @1) + (6:35 @2) 6.22 mi (5.8 mph)
ahr:99 max:140 slept:7.0

1-2-3-4-3-2-1 pyramid with 1 min rest
6 PM

Road Bike 1:50:35 intensity: (27:41 @1) + (16:32 @2) + (45:51 @3) + (20:31 @4) 42.63 mi (23.1 mph) +857ft
ahr:144 max:170

Radar looked like thunderstorms so into the Pit of Misery.
wu
60 minutes at 91-106% of FTP with 10 sec bursts every 2 minutes.
cd

247W NP

Tuesday Jun 26, 2018 #

12 PM

Strength (Maplewood Y) 38:00 [3]
slept:8.0

6 PM

Road Bike 2:10:13 intensity: (9:45 @1) + (1:48:53 @2) + (10:37 @3) + (58 @4) 40.73 mi (18.8 mph) +1904ft
ahr:135 max:167

wu
8x15 sec at 750W+, 7-12 min rest between
Endurance pace everywhere else

237W NP

Monday Jun 25, 2018 #

6 PM

Run 44:40 intensity: (1:14 @1) + (28:01 @2) + (14:20 @3) + (1:05 @4) 6.02 mi (7:25 / mi) +249ft 7:08 / mi
ahr:141 max:169 slept:7.25 shoes: Hoka Mafate Speed

Sunday Jun 24, 2018 #

9 AM

Road Bike 2:00:22 intensity: (6:59 @1) + (1:46:12 @2) + (7:11 @3) 36.78 mi (18.3 mph) +1546ft
ahr:136 max:153 slept:9.5

Endurance ride with 5 short pick-ups

197W NP

Saturday Jun 23, 2018 #

8 AM

Kayak (V10) 2:30:29 [3] 13.09 mi (5.2 mph) +32ft
slept:9.0

Out and back on the river with JC.

Friday Jun 22, 2018 #

5 AM

Road Bike 1:07:29 intensity: (51:18 @1) + (16:11 @2) 19.09 mi (17.0 mph) +1067ft
ahr:118 max:141 slept:6.75

Openers

Tuesday Jun 19, 2018 #

9 AM

Kayak 1:43:10 [3] 5.9 mi (3.4 mph) +6ft

Long paddle called off due to high winds. Pretty fun surfing the Jensen 18 downwind.

Monday Jun 18, 2018 #

8 AM

Trek 7:25:41 intensity: (1:24 @0) + (7:21:54 @1) + (2:23 @2) 11.72 mi (38:02 / mi) +5040ft 27:01 / mi
ahr:89 max:126 slept:7.0

Wildcat Range with Sony, DML, Joe, Shrekfeet and Mark L. Made it to the truck just as the skies opened up.

Untitled

I suspect we will see quite a bit more of this area in a few weeks.

Untitled

Fluorescent shirt day in the Whites

Untitled

Waiting for the rain to arrive, and boy did it.


C • Didn't get enough? 2

Sunday Jun 17, 2018 #

12 AM

canoe paddle 51:00 [3] 2.0 mi (2.4 mph)

Paddle cont'd

Trek 5:21:00 [3] 12.6 mi (25:29 / mi)
shoes: Hoka Mafate Speed

Another quick transition and we were off on the last foot section on Swan Island. We chose a CW route since it seemed the attacks were longer on the east side of the island and we'd have the benefit of the reflectors in spotting the controls. On our way out of the southern-most control we ran into Rootstock as they were heading into it so regardless of which direction they were going the lead was now zero.
We steadily knocked off the west side controls as the sun was coming up and ran into Rootstock again with 2 to go. Wee arrived back at the canoes just as they were shoving off.
6 AM

canoe paddle 2:34:00 [3] 9.4 mi (3.7 mph)

It was clear we didn't have enough time to hit all three of the paddle controls. We set out for the 2 on the east and south side of the island chasing Rootstock. It was also clear early on that we were not going to be able to catch them with 3 in one boat, compared to our 2 in two boats each. We struggled on the return trip with the current and by the time we made the take out it was questionable if there was enough time to get to the finish without going into overtime.
8 AM

Mtn Bike 1:05:00 [3] 15.0 mi (13.8 mph)

What followed was a very quick transition and then a hammerfest to the finish while collecting the last two controls along the way. We made up 8 minutes on Rootstock but it was not enough and we ended up finishing 12 minutes behind them in second with 10 minutes to spare.

Thanks to Strong Machine Racing for putting together a fun course, great prep for Untamed New England AR in just 4 weeks!



Saturday Jun 16, 2018 #

Event: Maine Summer Adventure Race
 
10 AM

Orienteering 1:58:00 [3] 7.5 mi (15:44 / mi)
slept:7.0 shoes: Hoka Mafate Speed

Maine Summer 24 hr AR with Mindy Fernando, Kevin Poirier and Erik Grimm.

Way too reasonable 10am start made for an easy morning. Map handout at 8:30a gave us plenty of time to review our route. We would be getting additional maps on the course so in reality all we had to figure out was how to get to each of those locations and devise a plan for the first o-section. We decided to hit the 4 northern points first. We ran into The Trail Vets at CP1 and Mason grabbed the photo below. The mosquitos must be wearing camo.

Untitled

We hit the next few points pretty easily with NYARA. We punched 5 and then set out on the A-B-C loop only to discover that C was misplaced. After peppering the area for 40 minutes we finally gave up on it and headed back to the TA where Joe and Jeremy confirmed it was not in the correct location.


11 AM

Mtn Bike 1:15:00 [3] 16.1 mi (12.9 mph)

Road ride to the next orienteering section with the Untamed NE.com boys.
1 PM

Orienteering 4:08:00 [3] 10.8 mi (22:58 / mi)
shoes: Hoka Mafate Speed

Lots of bushwhacking on this o-course. About midway through we caught up to NYARA (who had found the elusive C in its misplaced location) and traveled with them for the next few controls. We eventually moved ahead of them when they stopped for water. Struggled a little with the next control which was near a small lake on one map. One the other its was just a low, swampy area which we figured out once we were in it.

As we were transitioning to bikes Rootstock arrived so our lead was essentially just a few minutes.
5 PM

Mtn Bike 2:01:00 [3] 17.8 mi (8.8 mph)

More road biking with a short jeep trail section in the middle. More mosquitos.

8 PM

Mtn Bike 1:24:00 [3] 9.0 mi (6.4 mph)

MTB-O
This was an awesome mtn bike park outside of an airport and a cemetery in Augusta. We were instructed to find 4 CPs along a marked route. The difficulty of this task ramped up when the mtn bike race organizer decided to re-mark the course for the next day's event. We were somewhat fortunate to complete this in the last bit of daylight.

Mtn Bike 58:00 [3] 8.5 mi (8.8 mph)

Another transportation leg along the river trail to Gardiner.
9 PM

Orienteering 27:00 [3] 3.0 mi (9:00 / mi)
shoes: Hoka Mafate Speed

Urban-O

A quick urban loop around town which was kind of fun. Had some fun with some drunk locals who thought we were in the Amazing Race.
10 PM

canoe paddle 1:49:00 [3] 9.0 mi (5.0 mph)

We quickly transitioned to canoeing prior to Rootstock arriving on the bikes so we essentially had no idea what our lead was.
The paddle was a lot of fun with Sturgeon jumping out of the water and so little light pollution that I was able to pick up the Milky Way. Discover 169 canoes are so slow.

Thursday Jun 14, 2018 #

6 AM

Run 52:20 intensity: (25:00 @1) + (24:52 @2) + (2:28 @3) 6.36 mi (8:14 / mi) +269ft 7:55 / mi
ahr:124 max:155 slept:7.25

GTA Run
7 PM

Road Bike 45:26 intensity: (40:15 @1) + (5:11 @2) 15.61 mi (20.6 mph) +578ft
ahr:116 max:135

Openers

Wednesday Jun 13, 2018 #

Note
slept:7.75 (rest day)

Tuesday Jun 12, 2018 #

12 PM

Run 42:40 intensity: (1:40 @1) + (11:57 @2) + (25:24 @3) + (1:09 @4) + (2:30 @5) 5.8 mi (7:21 / mi) +102ft 7:14 / mi
ahr:148 max:188 slept:7.5 shoes: Hoka Bondi 5

6x100m strides
6 PM

Road Bike 1:51:04 intensity: (6:05 @1) + (54:13 @2) + (32:39 @3) + (18:07 @4) 35.54 mi (19.2 mph) +1938ft
ahr:146 max:178

Same as last Wednesday. Despite editing the alarms out of the workout they came back! Apparently my edit didn’t upload...

250W NP

Monday Jun 11, 2018 #

Note
slept:7.5 (rest day)

Sunday Jun 10, 2018 #

8 AM

Trek 3:37:10 intensity: (2:21:19 @1) + (1:14:09 @2) + (1:42 @3) 14.06 mi (15:27 / mi) +3433ft 12:33 / mi
ahr:107 max:154 slept:6.75 shoes: Hoka Mafate Speed

Up, around and down 3x.
5 PM

Road Bike 1:53:12 intensity: (15:37 @1) + (37:56 @2) + (57:37 @3) + (2:02 @4) 38.55 mi (20.4 mph) +1597ft
ahr:144 max:166

wu
60 min at 91-106% of FTP with 10 sec accelerations every 2 minutes.
cd
251W NP

Saturday Jun 9, 2018 #

Note

Airport Crit
9 AM

Kayak (Glider) 2:11:32 [3] 12.06 mi (5.5 mph) +6ft
slept:8.5

Should have brought the V10.
7 PM

Road Bike 50:27 intensity: (31:19 @1) + (19:02 @2) + (6 @3) 9.85 mi (11.7 mph) +36ft
ahr:110 max:145

Warm-up, rear flat, warm up again.

Road Bike 38:09 intensity: (14 @1) + (14 @2) + (4:06 @3) + (28:55 @4) + (4:40 @5) 14.69 mi (23.1 mph) +26ft
ahr:172 max:185

Fast Loop with the exception of the 180 degree turn.
On lap 6 I put my front tire into the seam in the pavement and nearly went down. I did put a hole in my front tube however so I went cross country through the infield to the neutral support. They put a new wheel on a gave me a great shove back into 4th when the field came back by. Stayed in the front 5-6 until 8 to go when I attacked and then they announced a prime so that was essentially a wasted effort. Sat back in until one to go when I attacked out of the S turn thinking if I could stay in front until the 180 then I could pull out a podium. Plan was good, execution ran out of steam just before the 180... finished 10th.

300W NP

Friday Jun 8, 2018 #

5 AM

Kayak (V10) 1:24:46 [3] 7.75 mi (5.5 mph)
slept:7.0

12 PM

Strength (Maplewood Y) 35:00 [3]

Thursday Jun 7, 2018 #

12 PM

Run 45:32 intensity: (38 @1) + (24:11 @2) + (9:52 @3) + (2:30 @4) + (8:21 @5) 6.01 mi (7:35 / mi) +354ft 7:11 / mi
ahr:151 max:196 slept:7.75 shoes: Hoka Bondi 5

6 PM

Road Bike 1:03:43 intensity: (4:27 @1) + (59:15 @2) + (1 @3) 20.21 mi (19.0 mph) +700ft
ahr:133 max:141

Easy spin

205W NP

Wednesday Jun 6, 2018 #

6 PM

Road Bike 2:07:55 intensity: (5 @0) + (17:06 @1) + (1:13:07 @2) + (26:55 @3) + (10:42 @4) 40.65 mi (19.1 mph) +1995ft
ahr:138 max:174 slept:8.0

5 min at FTP
5 min Endurance
6x3 min at 117% FTP, 3 min rest
10 min Endurance
4x2 min at 125% FTP, 4 min rest
Don’t use Garmin Workout power zone alarms, it hides the data screen which you need to address the problem with an alarm message. Poor design.

246W NP

Tuesday Jun 5, 2018 #

12 PM

Strength (Maplewood Y) 38:00 [3]

5 PM

Road Bike 2:11:42 intensity: (18:48 @1) + (33:19 @2) + (54:26 @3) + (25:09 @4) 46.89 mi (21.4 mph) +2169ft
ahr:146 max:177

Short wu, race, ride back to truck.
Big group but not a lot of anger as everyone is either just coming off a race Sunday or going to race Thursday. Break of three got away on lap 3 and stayed away. I tried the sneak move on the last lap again. 2nd time is not the charm. Watched the field sprint.

269W NP

Monday Jun 4, 2018 #

12 PM

Run 42:58 intensity: (4:39 @1) + (32:50 @2) + (5:29 @3) 5.8 mi (7:24 / mi) +103ft 7:17 / mi
ahr:136 max:154 slept:7.75 shoes: Hoka Bondi 5

5x100m strides

Sunday Jun 3, 2018 #

Note

Hamburg RR
11 AM

Road Bike 1:55:58 intensity: (1:54 @1) + (8:02 @2) + (44:51 @3) + (55:07 @4) + (6:04 @5) 43.91 mi (22.7 mph) +2646ft
ahr:162 max:184 slept:8.5

Hamburg RR

Made the selection on lap 2, dropped on the climb on lap 3. Finished 7th.

281W NP

Saturday Jun 2, 2018 #

Event: ROC - Rochester Map Adventure
 
6 AM

Run 1:04:21 intensity: (10 @0) + (23:20 @1) + (26:34 @2) + (4:07 @3) + (4:04 @4) + (6:06 @5) 7.51 mi (8:34 / mi) +511ft 8:03 / mi
ahr:134 max:187 slept:8.0 shoes: Hoka Bondi 5

ODR- Lite Option

11 AM

Mtn Bike 4:16:51 intensity: (4:01:47 @1) + (14:13 @2) + (51 @3) 33.49 mi (7.8 mph) +1070ft
ahr:96 max:149 spiked:97/100c

Rochester Map Challenge

With EG. We cleared the course but I managed to color in the wrong box for 2 of the 100 control locations and answered E none of the above for one which apparently wasn’t correct either. Wondering if there wasn’t another horse statue somewhere or if the clue should have been right instead of left.
Fun event as always. Thanks for all the work putting the course together Rick, Anne and Dick.
C • Was #48 the one you answere... 2

Friday Jun 1, 2018 #

5 AM

Kayak (V10) 1:16:40 intensity: (1:34 @0) + (1:15:06 @1) 6.87 mi (5.4 mph)
ahr:82 max:93 slept:7.0

On canal with LL and MB.
12 PM

Strength (Maplewood Y) 35:00 [3]

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