Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JayXC

In the 31 days ending Oct 31, 2009:

activity	#	time	miles		km		+ft	load
Mtn Bike	4	18:40:00	139.1		223.86			411.0
Run	12	10:36:40	88.5	(7:12)	142.43	(4:28)		247.0
Swimming	9	10:30:00	16.28	(38:42)	26.2	(24:03)		378.0
Cyclocross Bike	5	6:38:00	75.0	(11.3/h)	120.7	(18.2/h)		191.1
canoe paddle	1	6:00:00	20.0	(3.3/h)	32.19	(5.4/h)		216.0
Road Bike	4	5:09:00	77.0	(15.0/h)	123.92	(24.1/h)		72.5
Kayak	2	4:50:00	23.0	(4.8/h)	37.01	(7.7/h)		87.0
Orienteering	2	4:15:00	15.0	(17:00)	24.14	(10:34)		76.5
Rollerski	3	3:20:00	26.6	(7:31)	42.81	(4:40)		60.0
Strength	2	1:10:00						17.5
Trek	1	1:05:00	3.0	(21:40)	4.83	(13:28)		19.5
Total	27	72:13:40	483.48		778.09			1776.1

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Saturday Oct 31, 2009 #

Run 52:00 [3] 7.0 mi (7:26 / mi)
shoes: Asics 2140 II

Think I'm catching Sara's cold...

Friday Oct 30, 2009 #

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

200 wu
4x100 fr,ba
4x(300 pull, 150 fr)
100 ex
4x(100 pull, 50 ez)
Still not a lot in the tank

Thursday Oct 29, 2009 #

Cyclocross Bike 1:35:00 [2] 14.0 mi (8.8 mph)

Easy ride from home thru Dryer and back.

Wednesday Oct 28, 2009 #

Swimming 1:00:00 [4] 2.9 km (20:41 / km)

300 wu
4x125 fr on 2:05
4x75 50 ch, 25 fr
3x500 pull on 7:30
6x50 1-2 br pull, 3-4 ba pull, 5-6 fr pull

Tuesday Oct 27, 2009 #

Run 39:00 [3] 5.5 mi (7:05 / mi)
shoes: Asics 2140 II

Easy run to get some blood flowing. Great temp for it.

Saturday Oct 24, 2009 #

Mtn Bike race 1:40:00 [3] 4.5 mi (2.7 mph)

Slog along the Bridal trail to the finish. Trail was in better shape than on the way out except for the mud holes which were just destroyed and now very wide. Lots of chain suck and I was surprised we didn't have a mechanical here.
Overall I wasn't impressed by the course as there wasn't any route choices to make things interesting and it was way too heavy on road riding. I enjoyed the paddling actually and would have liked to have seen a longer trek section somewhere. The last o-section was eliminated due to the damage the park had seen on the Bridal Trail which was unfortunate on both accounts.
Enjoyed racing with Ben and Sarah. Felt like we had a good first 12 hours but lost some urgency after that. I could have done a better job keeping everyone focused on the task.
Finished 14th with all points possible.

Orienteering race 2:00:00 [3] 5.0 mi (24:00 / mi)
shoes: Salomon XT Wings II

O-course #3 at the Kids Pond
With 5" of rain on the previous Wednesday alot of this course was flooded including a cp on an earthen dam which was 3 feet under water. Plenty a unpenetrable thorny sections to avoid. Only trouble here was the cp in the draw which was behind a pond as we were looking for it on the next draw but Ben quickly recovered.

Mtn Bike 2:30:00 [3] 15.5 mi (6.2 mph)

Ride back north on the Greenbelt Trail to Kids Pond.

Mtn Bike race 2:20:00 [3]

Continue riding south on Greenbelt Trail to a bike drop on a gasline easement. Most of the easement was under water. Slight mistake here while heading back to the bikes from the contruction site. As we were chatting with CP0 we took the trail to the left instead of the one we trekked in on. Ben realized the mistake quickly as we crossed an unrecognizaable stream and we returned back to the correct trail. Thinking back now its evidence that we were beginning to lose our focus here which I didn't recognize at the time.

Friday Oct 23, 2009 #

Mtn Bike race 3:10:00 [3] 18.5 mi (5.8 mph)

Mtn bike ride to Kids Pond from Lantana along the Bridal Trail which was mostly a muddy mess catching a few points along the way. From Kids Pond south on park roads with a bike drop along the way for 1 cp. from there down to the Greenbelt Trail (much nicer than the Bridal Trail) with a bike drop along the way on a 'peak' for cp 21. The top of the peak looked like a war zone by the time we had arrived with most all of the vegetation knocked down from teams ahead of us searching for the point. We searched for the control with CP0 for about 20 minutes when they decided to move on without it. We found it just after they left in a 'saddle' with the reflective portion of the control on the downhill side of the mtn.

Mtn Bike race 1:05:00 [4] 10.0 mi (9.2 mph)

Bike from cp 15 to Lantana Ranch for TA along same road route from the morning. Only thing worthy of noting here is the local redneck that yelled some colorful remarks from his car to CP0 ahead of us as we were about to catch them.
Since we were staying in the Lantana Ranch for the weekend we were able to use our room as the TA (20 minutes). A dangerous option if it had been raining I suppose.

Trek race 1:05:00 [3] 3.0 mi (21:40 / mi)

Bike drop and trek for CP 15 which was at the end of a peninsula. Ran into EMS MM here and Roushunter got me with the circle game again. Clue was a 'brick wall'. We followed old abandoned roads out to it and then the herd paths created from other teams ahead of us. Brick wall was about 4' long and 12" high, virutally indistinguishable with all of the water and thick brush. As Joe says, ' A bag in the woods'. Returned to bikes on same path.

Mtn Bike race 55:00 [4] 17.0 mi (18.5 mph)

Ride from ranch o-course on roads back thru Tioga. By now the sun was setting and the only headlamp I had was my spare Petzl. We had figured to be back to the TA before dark which is where we had left our good lamps. Fortunately we had already ridden the route in the am and it was on the roads. Passed quite a few teams along this section as you could see their blinking red lights in the distance which made for a nice carrot.

Orienteering race 1:00:00 [3] 4.0 mi (15:00 / mi)
shoes: Salomon XT Wings II

O-course at a ranch/vineyard.
Passed Granite AR heading out as we were heading in.
Fairly easy 10 point course and extremely open compared to the previous orienteering which was a nice break.

Mtn Bike race 30:00 [4] 6.0 mi (12.0 mph)

Bike to o-course #2 on roads

Orienteering race 1:15:00 [3] 6.0 mi (12:30 / mi)

Bike drop for o-course #1
Very thick and sharp vegetation throughout. Very flat as expected. No trouble with any of the points. Impailed by a thorn in the shin which we had to stop and dig out. Approximately 5/8" long when extracted.

Mtn Bike race 35:00 [4] 8.0 mi (13.7 mph)

bike to o-course #1 on roads (beginning to see a trend here...). Ben and Sarah were very cold from paddle and we were eager to get going to build up some heat.

canoe paddle race 6:00:00 [4] 20.0 mi (3.3 mph)

Paddle 15' canoes in the reservoir to 4 points in inlets on the north side. Wind was pretty rough but it was sunny which helped. Very happy to have worn Gore-tex pants for this as we were soaked. We elected to hit the points on the way out as were were near the lead and there wasn't much conjestion at the first few points. Portaged with EMS MM across from 5 to 4 which saved us about 35 minutes. Could have been quicker here as we put-in to a small pond and then had to portage a second time into the reservoir. Saw a better route as we were leaving which looked a little clearer. Overshot cp 4 and paddled up the creek (with paddles) until we realized out mistake losing about 30 minutes.

Mtn Bike race 1:45:00 [4] 23.6 mi (13.5 mph)

USARA Nationals- Pilot Point, Texas with Berlin Bike.

Confident on distances, times are estimates from memory.

Lemans start on foot to the bikes at the end of the driveway.
Route was entirely on roads and all the teams travelled in large packs. Sarah and I made it into the lead group but didn't see Ben so we slowly faded back to find him. We had made the decision to bring the mapcase to the start just in case and he had to take time to place it back on the board at the bikes. Once regrouped we set up the towline and arrived with SOG as the second group in.

Thursday Oct 22, 2009 #

Event: USARA Nationals

Tuesday Oct 20, 2009 #

Run 36:30 [3] 5.3 mi (6:53 / mi)
shoes: Asics 2140 II

Monday Oct 19, 2009 #

Swimming 1:05:00 [4] 3.0 km (21:40 / km)

500 fr warm-up
500 fr
500 fly kick with fins
500 pull
500 flutter kick with fins
500 pull

Mtn Bike 2:10:00 [3] 21.0 mi (9.7 mph)

Easy ride thru city from VL's house visiting Cobbs Hill trails, Park Ave., downtown walkways over the river, the old subway (cool!), Genesee Valley Park and finally the canal back to Brighton.

Sunday Oct 18, 2009 #

Run race 1:03:00 [5] 8.0 mi (7:52 / mi)
shoes: Salomon XT Wings II

Jensen Stables XC Race-
Fun/difficult european-style cross country course complete with multiple water crossings (one required 25 yd swim) wall climbs, hay bales and bushwacking. Someone messed with an early turn marker and sent the first 4 runners off course. I was in 6th behind the course designer and caught the correct turn for once. Finished 3rd as one of the early leaders eventually caught us and ended up winning it.

Kayak 1:50:00 [3] 9.0 mi (4.9 mph)

From Baycreek out to Lake Ontario and back with EG, SW and CJ.

Saturday Oct 17, 2009 #

Run 1:13:00 [3] 9.7 mi (7:32 / mi)
shoes: Salomon XT Wings II

ODR- Eastern Hills
Garnsey, Turk Hill, Steele

Road Bike 2:37:00 [2] 37.0 mi (14.1 mph)

Group ride for DVs birthday

Rollerski 55:00 [3] 6.6 mi (8:20 / mi)

Easy ski around Mendon Ponds

Friday Oct 16, 2009 #

Swimming 1:10:00 [4] 3.2 km (21:52 / km)

300 fr, 100 kick wu
6x100- 50 skull, 50 fr on 2:00
200 br kick
2x(50 skull, 2x200 pull on 3:00, 3x100 fr on 1:40, 4x50 ch on :60, 50 skull)
Not a big fan of skulling drills.

Thursday Oct 15, 2009 #

Run 37:30 [3] 5.5 mi (6:49 / mi)
shoes: Asics 2140 II

Noticing a significant improvement in running fitness as riding miles have dropped. I wonder what its doing to my riding fitness.

C • brrrrrrrrrr 2

Mtn Bike 2:00:00 [2] 15.0 mi (7.5 mph)

Thru Tryon Park from VL's house

Wednesday Oct 14, 2009 #

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

100 wu
400 pull
100 skull drill
6x75 fr on 1:20
100 skull drill
3x400 pull easy, medium, hard
100 ez
4x100 on 1:40
50 cd

Strength 35:00 [2]

Rollerski 50:00 [3] 8.0 mi (6:15 / mi)

Tuesday Oct 13, 2009 #

Road Bike 1:02:00 [3] 16.0 mi (15.5 mph)

Monday Oct 12, 2009 #

Run 39:00 [3] 5.5 mi (7:05 / mi)
shoes: Asics 2140 II

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

Easy spin on the trainer.

Sunday Oct 11, 2009 #

Cyclocross Bike 1:02:00 [5] 12.0 mi (11.6 mph)

FMV Series race #2- Cobbs Hill
Very tough course with no place to recover anywhere. Finished 7th. Distance is an estimate.

Saturday Oct 10, 2009 #

Run 1:24:00 [3] 12.0 mi (7:00 / mi)
shoes: Asics 2140 II

ODR- Knickerbocker to Mendon Ctr, Stone to 65 then canal back.

Kayak 3:00:00 [3] 14.0 mi (4.7 mph)

Out and back on Hemlock Lake. Finally found how far I can rock my kayak up on its side while turning in the inlet. FYI- water is a little chilly this time of year.

C • .... 2

Friday Oct 9, 2009 #

Swimming 1:10:00 [4] 2.9 km (24:08 / km)

300 wu
8x25 fly kick with fins underwater on :40
3x (400 pull, 200 IM, 2x100 IM on 2:15)

Thursday Oct 8, 2009 #

Run 50:00 [4] 7.5 mi (6:40 / mi)
shoes: Asics 2140 II

Nice day for a run.

Cyclocross Bike 1:24:00 [3] 15.0 mi (10.7 mph)

Lehigh to Auburn trail down to Dryer Road then home.

Wednesday Oct 7, 2009 #

Swimming 1:00:00 [4] 2.5 km (24:00 / km)

200 wu
8x75 1-4 fly drill, 5-8 fr
200 fly kick w/f
12x25 fly on :40
400 fly kick w/f
2x350 1 length ez, 1 hard, 1ez, 2 hard, 1ez, 3 hard, 1 ez, 4 hard then reverse.
100 cd

Strength 35:00 [3]

Tuesday Oct 6, 2009 #

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

Road Bike 45:00 [3] 12.0 mi (16.0 mph)

Easy spin on the trainer.

Monday Oct 5, 2009 #

Swimming 1:15:00 [4] 2.8 km (26:47 / km)

400 wu
10x50 BR kick on back
8x125 pull 100 FR, 25 BA
12x75 1-4 FR, 5-8 BA, 9-12 FR

Sunday Oct 4, 2009 #

Cyclocross Bike race 1:03:00 [5] 12.0 mi (11.4 mph)
ahr:161 max:187

Race #1 of the FMV Series- Parma-

Arrived at 8am to help set up course then raced at noon.
Guy to the left of me gets a slightly better start than I do and beats me to the first turn around 4th and then he falls right there. Ride over his wheel and recover well. Rode in 5th place for most of the race dueling back and forth with 4-7th until around 45 minutes when last week finally caught up with me I think. Lapped by 1st place on the last lap saving me the agony of riding another lap. Finished 7th.

C • come on 12

Saturday Oct 3, 2009 #

Run 1:22:00 [3] 11.0 mi (7:27 / mi)
shoes: Asics 2140 II

ODR- Thru Pittsford on trails and canal and back.

Rollerski 1:35:00 [3] 12.0 mi (7:55 / mi)

From Lock 32 to GVP to watc the McQuaid Invite then up to Ford St. bridge then home.

Friday Oct 2, 2009 #

Swimming 1:10:00 [4] 3.1 km (22:35 / km)

300 wu
12x100 pull on 1:30
100 easy
10x50 fly- drill/swim. These were pathetic.
4x200 dolphin kick
4x50 on :45

Thursday Oct 1, 2009 #

Run 39:00 [3] 5.5 mi (7:05 / mi)
shoes: Asics 2140 II

Cyclocross Bike 1:34:00 [3] 22.0 mi (14.0 mph)

Ride out the Lehigh Trail with RF and TF.

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