Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JayXC

In the 31 days ending May 31, 2009:

activity	#	time	miles		km		+ft				load
Trek	4	38:34:00	78.0	(29:40)	125.53	(18:26)		12 /	22c	54%	694.2
Mtn Bike	6	24:41:00	186.0	(7.5/h)	299.34	(12.1/h)	5020				436.8
Road Bike	10	21:00:00	358.0	(17.0/h)	576.15	(27.4/h)	11616				402.6
canoe paddle	3	16:58:00	85.0	(5.0/h)	136.79	(8.1/h)					305.4
Run	8	8:04:00	64.9	(7:27)	104.44	(4:38)	4212				155.9
Swimming	4	4:45:00	7.02	(40:35)	11.3	(25:13)					171.0
Kayak	1	3:05:00	15.0	(4.9/h)	24.14	(7.8/h)					55.5
Orienteering	2	2:53:00	9.13	(18:56)	14.7	(11:46)		14 /	14c	100%	51.9
Raft paddle	1	2:24:00	10.0	(14:24)	16.09	(8:57)					43.2
Strength	1	35:00									7.0
Total	24	122:59:00	813.05		1308.48		20847	26 /	36c	72%	2323.5

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Sunday May 31, 2009 #

Event: ROC - Irondequoit Bay Park East

Road Bike 3:05:00 [3] 51.0 mi (16.5 mph) +1432ft
ahr:118 max:176

Ride and Dine with EG, SW, RF, CJ. Brutal wind on the return trip.

C • Cry me a river 7

C • Cry me a river 1

Saturday May 30, 2009 #

Run 1:04:00 [2] 7.0 mi (9:09 / mi) +1423ft 7:40 / mi
ahr:136 max:155 shoes: Salomon XA Pro

Trail run at Mendon with EG and DV.

Road Bike 2:03:00 [5] 43.0 mi (21.0 mph) +1903ft
ahr:150 max:186

Latte ride. Plenty of attacks, chasing, long pulls.

C • Latte ride 3

Friday May 29, 2009 #

Swimming 1:15:00 [4] 3.0 km (25:00 / km)

200 wu
8x75 pull on 1:10
4x50 fly on 1:15
4x25 skull drill
800 FR
4x25 skull drill
4x 50 fly on 1:15
800 pull

Thursday May 28, 2009 #

Run 40:00 [3] 5.5 mi (7:16 / mi)
shoes: Asics 2140

Road Bike 1:00:00 [2] 15.0 mi (15.0 mph)

Day 3 of evening thunderstorms forces a ride on the trainer.

Wednesday May 27, 2009 #

Swimming 1:00:00 [4] 2.0 km (30:00 / km)

1st time back in 3 weeks
300 w/u
10x50 FR on :50
100 EZ
5x100 FLY drill
10x50 FR on :45
100 EZ

Tuesday May 26, 2009 #

Run 43:00 [2] 6.0 mi (7:10 / mi)
shoes: Asics 2140

Monday May 25, 2009 #

Mtn Bike 3:25:00 [3] 21.0 mi (6.1 mph) +5020ft
ahr:118 max:169

Dryer Road with EG, VL and RF then over to Boughton Park and back.

Sunday May 24, 2009 #

Road Bike 3:40:00 [2] 61.0 mi (16.6 mph) +3950ft
ahr:103 max:165

Around Canandaigua Lake with Full Moon and Dundees teams.

Saturday May 23, 2009 #

Run 2:04:00 [3] 15.3 mi (8:06 / mi) +2789ft 6:55 / mi
ahr:143 max:184 shoes: Salomon XT Wings

On trails. A little longer than I was looking for.

Road Bike 4:00:00 [3] 60.0 mi (15.0 mph) +4331ft
ahr:130 max:180

Bristol Hills ride with EG, SW, GG.

Thursday May 21, 2009 #

Run 35:00 [2] 5.1 mi (6:52 / mi)
shoes: Asics 2140

I think I may have an issue with a blister from last week.

C • HTFU 3

Road Bike 1:50:00 [2] 33.0 mi (18.0 mph)

Excellent ride with GG. Still a bit of fatigue left over.

Wednesday May 20, 2009 #

Road Bike 1:22:00 [2] 23.0 mi (16.8 mph)

Good to get out on a road bike again.

Saturday May 16, 2009 #

canoe paddle race 3:57:00 [3] 26.0 mi (6.6 mph)
shoes: Vasque Velocity

Paddle down river to the finish. Donated a new Vasque to the river along the way.

C • 4:03!!! 3

C • Vasque 3

Mtn Bike race 1:48:00 [3] 15.0 mi (8.3 mph)

Navigators drowsiness and lack of attention to detail result in a wrong turn right out of the TA forcing an improvised route choice once the error was made 7 miles down the road...

Trek race 4:47:00 [3] 10.0 mi (28:42 / mi)
spiked:7/12c shoes: Salomon XT Wings

O-course in a very interesting area dominated by depressions.

C • Depressions 4

Mtn Bike race 6:40:00 [3] 42.0 mi (6.3 mph)

Friday May 15, 2009 #

Trek race 6:59:00 [3] 16.0 mi (26:11 / mi)
shoes: Salomon XT Wings

I love trekking with kayak paddles and PFDs.

canoe paddle race 6:01:00 [3] 26.0 mi (4.3 mph)

Mtn Bike race 2:13:00 [3] 27.0 mi (12.2 mph)

Trek race 6:14:00 [3] 10.0 mi (37:24 / mi)
shoes: Salomon XT Wings

Thursday May 14, 2009 #

Trek race 6:05:00 [3] 9.0 mi (40:33 / mi)
spiked:5/10c shoes: Salomon XT Wings

Lack of sleep made this section much tougher than it should have been.

Mtn Bike race 5:58:00 [3] 46.0 mi (7.7 mph)

Very rough headwind throughout much of the leg.

Raft paddle 2:24:00 [3] 10.0 mi (14:24 / mi)

4 person raft paddle down the 'fastest moving water in MI'. Outlet into the lake at the take out was interesting with the wind right into our faces.

Trek race 8:22:00 [3] 18.0 mi (27:53 / mi)
shoes: Salomon XT Wings

Enjoyed the rain which arrived in the middle of the night. Volunteers manning the CPs were great with coffee and food available if we wanted.

Wednesday May 13, 2009 #

Trek race 6:07:00 [3] 15.0 mi (24:28 / mi)
shoes: Salomon XT Wings

Struggled with 2 CPs requiring each to be attacked a second time

Mtn Bike race 3:22:00 [3] 27.0 mi (8.0 mph)

Easy ride to the ski resort including an excellent 8 mile single track section.

canoe paddle race 7:00:00 [3] 33.0 mi (4.7 mph)

Cool paddle thru a chain of lakes with one portage around a dam. Plan of racing an 'aggresive second' falls apart early and we're first into TA.

Saturday May 9, 2009 #

Event: ROC - Webster Park [2009 Club Series #2]

Orienteering 1:32:00 [3] 7.2 km (12:47 / km)
shoes: Salomon XA Pro

C • r u ready? 2

Red - Splits

Hemlock Lake out and back. Worth the trip as the nesting pair of bald eagles have returned with an offspring.

Orienteering 1:21:00 [3] *** 7.5 km (10:48 / km)
spiked:14/14c shoes: Salomon XA Pro

C • xa pro 3

Red - Splits

Friday May 1, 2009 #

Swimming 1:15:00 [4] 2.7 km (27:47 / km)

300 wu
5x100 pull
4x125- 75 fr, 50k
4x100 IM
2X 3x100 pull, 4x25 5,5 br, 2x 50 sprint

Road Bike 1:20:00 [3] 26.0 mi (19.5 mph)

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