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Training Log Archive: JayXC

In the 31 days ending Jul 31, 2009:

activity # timemileskm+ftload
  Road Bike10 22:41:00 408.1(18.0/h) 656.77(29.0/h)548.8
  Run14 10:46:19 91.05(7:06) 146.53(4:25) 1666230.9
  Mtn Bike4 9:20:00 88.0(9.4/h) 141.62(15.2/h)412.8
  Cyclocross Bike3 5:29:00 62.0(11.3/h) 99.78(18.2/h)91.3
  Swimming5 4:05:00 6.61(37:05) 10.63(23:03)124.5
  TT Bike2 3:44:00 69.2(18.5/h) 111.37(29.8/h)76.2
  Strength5 3:00:0047.0
  ww kayaking1 2:30:0030.0
  Kayak1 2:00:00 11.5(5.7/h) 18.51(9.3/h)36.0
  canoe paddle1 1:30:00 9.0(6.0/h) 14.48(9.7/h)27.0
  Total29 65:05:19 745.45 1199.69 16661624.4

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Thursday Jul 30, 2009 #

Run 52:00 [3] 6.9 mi (7:32 / mi)
shoes: Asics 2140

GTA run

Wednesday Jul 29, 2009 #

Swimming 35:00 [3] 2.0 km (17:30 / km)

500 wu
3x300 pull
100 ba/br
4x100 fr
100 ba/br

Cyclocross Bike 1:14:00 [2] 14.0 mi (11.4 mph)

Lehigh Trail -Fishers Park - Lehigh - Auburn to School to the back side of Dryer Park then home.

Tuesday Jul 28, 2009 #

canoe paddle 1:30:00 [3] 9.0 mi (6.0 mph)

Out and back from Lock 32 with RF and SW.

TT Bike 1:02:00 [3] 17.0 mi (16.5 mph)

Got out of work late and missed the TT start and the mtn bike ride option. Rode to the kids soccer game and then home via 14 to 64.

Monday Jul 27, 2009 #

Run 41:40 [3] 6.0 mi (6:57 / mi)
shoes: Asics 2140

Sunday Jul 26, 2009 #

Road Bike 3:35:00 [3] 59.0 mi (16.5 mph)

Around Conesus Lake from home with KDU.
C • finger lakes 3

Saturday Jul 25, 2009 #

Run race 18:09 [5] 3.1 mi (5:51 / mi)

CCHS XC Alumni Race- Finished 2nd to a HS student. Led until the last hill when he took off. I think he was just toying with me to that point.
C • congrats 6

Run 10:00 [3] 1.0 mi (10:00 / mi)

warm up and wrm down.

Road Bike 2:43:00 [3] 50.0 mi (18.4 mph)

Around Honeoye Lake from home.

Friday Jul 24, 2009 #

Run 42:00 [3] 6.0 mi (7:00 / mi)

Thursday Jul 23, 2009 #

Strength 35:00 [2]

Cyclocross Bike 1:45:00 [3] 23.0 mi (13.1 mph)

Lehigh Trail to Auburn Trail, thru Powder Mills Park to the canal to Lock 32 then home on rt 64.

Wednesday Jul 22, 2009 #

Run 41:40 [3] 6.0 mi (6:57 / mi)
shoes: Asics 2140

Road Bike 1:55:00 [3] 34.3 mi (17.9 mph)

New loop including Stone Hill and Bronson Hill with RF. Hard up hills-high cadence, no standing and easy on flats and downhills.

Tuesday Jul 21, 2009 #

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

GVCC canceled due to thunderstorms. Easy spin on the trainer.

Monday Jul 20, 2009 #

Run 47:30 [3] 6.75 mi (7:02 / mi)
shoes: Asics 2140

Sunday Jul 19, 2009 #

Road Bike 4:56:00 [3] 86.0 mi (17.4 mph)

Around Canandaigua Lake from Mendon via RD's house.

Saturday Jul 18, 2009 #

Road Bike 2:38:00 [3] 48.0 mi (18.2 mph)

Friday Jul 17, 2009 #

Swimming 40:00 [3] 1.2 mi (33:20 / mi)

Open water swim in Canandaigua Lake. Wetsuit doesn't fit quite as well as it used to...

Thursday Jul 16, 2009 #

Run 35:00 [4] 5.5 mi (6:22 / mi)
shoes: Asics 2140

wu
6x 2 min hard, 1 min easy
wd
Warm day

Road Bike 1:19:00 [3] 24.0 mi (18.2 mph)

Wednesday Jul 15, 2009 #

Run 48:00 [3] 6.5 mi (7:23 / mi)
shoes: Asics 2140

Strength 35:00 [3]

Tuesday Jul 14, 2009 #

Road Bike 1:15:00 [5] 24.0 mi (19.2 mph)

Fisher Crit- Knew it was going to be a tough night when I saw a few Cat. 1 and 2 riders had shown up. Blown out of the race within the first 15 minutes. Rode easy until the leaders lapped me and then rode with them for the next 25 minutes when I repeated the process, only to last 2 laps at which point I called it a race.
Distance includes riding to and from the race.

Monday Jul 13, 2009 #

Run 42:20 [3] 6.0 mi (7:03 / mi)
shoes: Asics 2140

Started out rough but felt decent towards the last few miles.

Sunday Jul 12, 2009 #

Mtn Bike race 3:00:00 [5] 31.0 mi (10.3 mph)

Remainder of Hardcore 24 Race
C • So? 11

Saturday Jul 11, 2009 #

Run 42:00 [3] 6.0 mi (7:00 / mi)
shoes: Asics 2140

Mtn Bike race 2:45:00 [5] 31.0 mi (11.3 mph)

Hardcore 24 Mtb Race as a 4 person team.
Started out well as EG led the first lap and I held the lead through the second lap. RF came back from his lap in second and then the 3 hours thunderstorm hit and slowed us down pretty significantly. Course became a muddy mess. By my third lap it was beginning to dry out and times started to come down again. Then it rained again.
Process become- Destroy bike and clothes on course, finish, wash bike, change clothes, eat, repeat. Double-upped laps at night to increase sleep time which worked well. A split into (2) "2 person" teams with (1) 2 person team taking a 4 lap shift while the other takes a rest seemed to work well for other teams and might be a better stategy at night.
Overall a lot of fun and plenty of stories for years to come.
Distance includes ride to and from start from campsite for each lap.

Friday Jul 10, 2009 #

Swimming 50:00 [4] 2.4 km (20:50 / km)

500 wu
2x400 pull
2x300 kick
4x100 IM, fr
100 wd

Strength 40:00 [3]

Thursday Jul 9, 2009 #

Run 49:00 [4] 6.6 mi (7:25 / mi)
shoes: Asics 2140

GTA run. average pace is somewhat misleading. Some hard pick-ups on the hills and trails.

TT Bike 2:12:00 [3] 39.5 mi (18.0 mph)
ahr:127 max:160

Warm up and warm down

TT Bike 30:00 [4] 12.7 mi (25.4 mph)
ahr:163 max:177

Chase the Rabbit, round 2 with AT.
Started out a little too fast and dropped the chaser around 7 miles. Had to slow down a little to get her back into chase mode for the final 3 miles.

Wednesday Jul 8, 2009 #

Swimming 55:00 [4] 2.5 km (22:00 / km)

Ran into ME at RIT, apparently she felt the outdoor pool was too cold this morning too. It is July right?
500 wu
3x300 pull on 4:30
4x100 free on 1:45
4x50 pull on :45
400 pull
100 wd

Strength 35:00 [2]

Mtn Bike 1:45:00 [4] 13.0 mi (7.4 mph)

2 more laps on the 24 hr course. It was much drier and faster this evening allowing for much faster laps.

Tuesday Jul 7, 2009 #

Kayak 2:00:00 [3] 11.5 mi (5.7 mph)

Out and back on the canal.

Road Bike race 1:58:00 [5] 39.4 mi (20.0 mph)
ahr:167 max:190

GVCC- Riga. Tough night. Felt good for the first hour and then the bottom fell out. At least it didn't rain, for once.

Monday Jul 6, 2009 #

Run 51:00 [3] 7.2 mi (7:05 / mi)
shoes: Asics 2140

Cyclocross Bike 2:30:00 [3] 25.0 mi (10.0 mph)

Road/trail ride

Saturday Jul 4, 2009 #

Run 1:15:00 [3] 10.4 mi (7:13 / mi) +1666ft 6:16 / mi
ahr:150 shoes: Asics 2140

First long run on the roads in a long time.

ww kayaking 2:30:00 [2]

WW kayaking on the Salmon River.

Friday Jul 3, 2009 #

Mtn Bike 1:50:00 [2] 13.0 mi (7.1 mph)

Pre ride 2 loops of the 24 hr course for next week. New course and a nice improvement over the previous course with a lot less climbing.

Thursday Jul 2, 2009 #

Run 51:00 [3] 7.1 mi (7:11 / mi)
shoes: Asics 2140

Wednesday Jul 1, 2009 #

Swimming 1:05:00 [4] 1.8 km (36:07 / km)

50m outdoor pool, chilly.

4x50 open water practice, 3 wide per lane
3x300 pull with paddles
3x100
4x50 sighting every other 4 strokes
4x50 'leap frog'
C • leap frog? 4

Strength 35:00 [3]

Road Bike intervals 30:00 [5] 11.4 mi (22.8 mph)
ahr:175 max:179

Acted as rabbit for AT in her 30 minute time trial. She caught the rabbit in the last 2 miles and actually had gapped me at the finish, ouch.

Road Bike 1:07:00 [3] 20.0 mi (17.9 mph)
ahr:135

Warm up and warm down

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