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Training Log Archive: JayXC

In the 31 days ending Jan 31, 2010:

activity	#	time	miles		km		+ft	load
Swimming	11	13:05:00	18.3	(42:54)	29.45	(26:39)		486.8
XC skiing- Classic	6	10:35:40	69.3	(9:10)	111.53	(5:42)	5530	205.3
Run	13	10:32:07	88.35	(7:09)	142.18	(4:27)		277.8
XC Skiing- Skate	7	10:02:00	71.0	(8:29)	114.26	(5:16)	7035	185.6
Road Bike	9	9:36:00	143.7	(15.0/h)	231.26	(24.1/h)		133.2
Telemark Ski	2	4:30:00						72.0
Strength	4	2:20:00						42.0
Snowshoe	2	1:21:06	10.34	(7:51)	16.64	(4:52)		53.0
Total	47	62:01:53	400.99		645.33		12565	1455.6

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Sunday Jan 31, 2010 #

10 AM

XC Skiing- Skate 25:00 [1] 4.0 mi (6:15 / mi)

Up at Bristol Nordic while SJU was at the Bill Koch Festival. No power what so ever and instant burn in arms and legs so I parked the skis for another day. Apparently 18 miles at 5k effort takes a toll.

C • I expect 3

Saturday Jan 30, 2010 #

2 PM

Run 1:55:30 [5] 17.5 mi (6:36 / mi)
shoes: Salomon XT Wings II

Cast A Shadow 6 hr snow shoe race-
Not enough snow to use snowshoes so it was changed to a trail race. Used Yaktrax and it was definitely the way to go.
Raced with TH and TE in relay divison, 2nd overall. We each managed to get in 7 laps of the 2.4 mile course.
Won a unique award- Fastest lap after 3 hours into the race. Actually tied to the second with another but I had the second fastest lap after 3 hours. Lots of Mountain Hardware shwag, nice!

C • fast 2

Friday Jan 29, 2010 #

12 PM

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

At RIT at lunch
500 wu
10x100 pull on 1:30
2x150 fly kick with fins
200 cd

Thursday Jan 28, 2010 #

12 PM

Strength 40:00 [3]

Impressive weather at the moment.

7 PM

Road Bike 50:00 [2] 12.0 mi (14.4 mph)

Wednesday Jan 27, 2010 #

6 AM

Swimming 1:20:00 [4] 3.1 km (25:48 / km)

300 fr wu
500 fr in 7:40
8x25 br kick
3x200 IM on 4:00
8x50 fly kick w/o fins
4x25 skulling
6x100 on 1:35
4x100 pull on 1:30

6 PM

Run 47:20 [3] 6.5 mi (7:17 / mi)
shoes: Asics 2150

Lanning Road

Tuesday Jan 26, 2010 #

8 PM

Road Bike 1:00:00 [3] 15.2 mi (15.2 mph)
ahr:132

Spin on trainer

Monday Jan 25, 2010 #

6 AM

Swimming 1:15:00 [4] 2.9 km (25:52 / km)

200 fr, 200 pull wu
10x50 drill swim ch on :60
4x200 kick with fins, 2 fly, 2 flutter
400 fr breathing NPS
8x100 1-3 fly, 4-6 ba, 7-8 fr

6 PM

Road Bike 1:00:00 [3] 15.5 mi (15.5 mph)
ahr:132

Spin on trainer

Sunday Jan 24, 2010 #

8 AM

Run 1:10:00 [3] 9.8 mi (7:09 / mi)
shoes: Asics 2150

School Loop

Saturday Jan 23, 2010 #

10 AM

XC skiing- Classic 2:20:00 [3] 16.0 mi (8:45 / mi)

Traveled to Osceola to find the only snow in the state. Decent tracks early but pretty mushy by the time we finished.

12 PM

XC Skiing- Skate 1:15:00 [3] 7.0 mi (10:43 / mi)

Skied around a few laps in what was left of the snow on the trails. 35F when we left.

Friday Jan 22, 2010 #

6 AM

Swimming 1:15:00 [4] 2.55 km (29:25 / km)

300 wu
6x125- 50 breathe on left, 50 on right, last 25 every 5 strokes on 2:15
50 ez
8x25- fr descending breaths 4-1, repeat
4x100- kick 1st 50 on back, 4x25 on stomach under water on :35
50 ez
8x25- fly/fr descending breaths 5-2 each length, repeat
4x100 br with focus on push off. Single pullout on first 50, double on 2nd 50
8x25 fly/fr with 1 breath each length

6 PM

Telemark Ski 1:30:00 [2]

Holy high school ski club Batman. Don't think I need to do that on a Friday nite again. Total ski time 2:10

C • ski club 1

Thursday Jan 21, 2010 #

12 PM

Run 40:45 [3] 6.0 mi (6:48 / mi)
shoes: Asics 2150

Telephone Road Loop
Whats with the wind out of the NE? Feeling yesterdays swim in the quads still.

6 PM

Road Bike 1:00:00 [2] 15.0 mi (15.0 mph)
ahr:129

Spin on the trainer

Wednesday Jan 20, 2010 #

6 AM

Swimming 1:20:00 [4] 3.05 km (26:14 / km)

500 fr, 200 ch wu
8x25 fr focusing on lower body during push-off
4x50 fr @ 200 race pace (:40) on 1:10
200 pull
4x50 ba @ 200 race pace (:45) on 1:30
200 pull
4x50 @ 200 race pace on 1:10
8x25 fr focusing on upper body during push-off
5x100 fr on 1:30
50 ez
4x100 fr on 1:32

12 PM

Strength 35:00 [3]

6 PM

XC Skiing- Skate 1:35:00 [2] 11.0 mi (8:38 / mi)

at Bristol with a group of 14.

Tuesday Jan 19, 2010 #

12 PM

Run tempo 38:20 [4] 5.5 mi (6:58 / mi)
shoes: Asics 2150

Brook Road loop
wu, threshold for 3 miles, wd

Monday Jan 18, 2010 #

7 AM

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

At RIT w/ SW
300 fr wu
500 pull
2x250 kick, 1 fly, 1 flutter
5x100 fr on 1:40
500 pull
10x50 on an ascending ladder from :45 to :60 by :05.
200 cd

6 PM

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

Spin at RF's house.

Sunday Jan 17, 2010 #

Event: ROC Ski-O at Mendon Ponds

11 AM

Run 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Salomon XT Wings II

Warm up

12 PM

Snowshoe race 44:06 [5] 6.2 mi (7:07 / mi)
shoes: Salomon XT Wings II

Winterfest 10k snowshoe race, USSSA National qualifier.
Mendon Ponds still had good snow coverage on the ski trails which made for a fast race. Used a loaner pair of Dion Snowshoes. Very nice. Finished 11th, 1st in M40-44 age group.

3 PM

Road Bike 1:46:00 [2] 26.0 mi (14.7 mph)

Ist time out on the roads in awhile. Enjoyable ride down thru West Bloomfield and back.

Saturday Jan 16, 2010 #

12 PM

XC skiing- Classic race 38:40 [5] 6.2 mi (6:14 / mi)

10k Classic race at Harriett
Temperature was right at 32 and the sun was out. Very difficult conditions to determine kick wax. Started with Toko yellow, then silver, finally putting Toko orange klister over the top and that seemed to work well. Unfortunately is disappeared around 5k and I struggled the last 5k.
3rd in age group behind EG and cj.

C • Do 4

1 PM

XC skiing- Classic 25:00 [2] 3.1 mi (8:04 / mi)

Easy lap after the race.

3 PM

Run 35:00 [2] 3.9 mi (8:58 / mi)
shoes: Salomon XT Wings II

Previewed the snowshoe course for tomorrow trying to figure out what to wear. Quite a bit of snow melt already. Tried 2 miles of Yaktrax and 2 miles of snowshoes.

C • are yaktrax allowed??? 2

Friday Jan 15, 2010 #

6 AM

Swimming 1:15:00 [5] 1.85 km (40:32 / km)

400 wu
8x25 k w/o fins, hate those.
4x50 drill/swim
4x75 sprint fr in :55
200 pull
50 fly sp with fins
4x25 sprint fly kick with fins
200 fr ez
4x75 sprint fr in :55

Thursday Jan 14, 2010 #

12 PM

Run 56:10 [3] 8.0 mi (7:01 / mi)
shoes: Asics 2150

Telephone Rd.- TL Rd loop

Wednesday Jan 13, 2010 #

6 AM

Swimming 1:10:00 [4] 3.0 km (23:20 / km)

500 fr wu
400 fr flipping at the T, not the wall.
1000 pull
4x150 fr on 2:30
6x50 fly with fins
200 kwf

12 PM

Strength 35:00 [3]

6 PM

XC skiing- Classic 1:57:00 [3] 14.0 mi (8:21 / mi)

Tracks set from last nights HS race were still around so I enjoyed a rare treat and classic skied all over Mendon with EG, GG, RD, RMG, DB.
1 North Meadow loop warm-up
2x10 minute loop at 80%
then down to South Meadow via 100 Acre Pond and back.
Distance an estimate.

Tuesday Jan 12, 2010 #

6 PM

Snowshoe 37:00 [3] 4.14 mi (8:56 / mi)
shoes: Salomon XT Wings II

Figured I'd better run on these once before I race on them this weekend.

C • You 2

Monday Jan 11, 2010 #

12 PM

Run 43:20 [3] 6.0 mi (7:13 / mi)
shoes: Asics 2150

Telephone Road loop

6 PM

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

Easy spin on the trainer

Sunday Jan 10, 2010 #

XC Skiing- Skate 3:52:00 [3] 29.0 mi (8:00 / mi) +7035ft 6:30 / mi

P3 to Penguin-Ridge-2-40-24-1-2 with a stop at the Western hut then 1b back to P3 on the parkway. First time I've been able to V2 the entire parkway.

Saturday Jan 9, 2010 #

XC skiing- Classic 3:55:00 [3] 23.0 mi (10:13 / mi) +5530ft 8:19 / mi

Traveled to Gatineau for the weekend. Tried skiing on some trails (36 to 50)we've skied previously but apparently they are now considered "back country" and no longer are groomed which is fine but not on race skis. Ended up skiing a loop (Fortune-Champlain-Gatineau) on the parkway which had decent tracks set.

Friday Jan 8, 2010 #

Swimming 1:10:00 [4] 2.7 km (25:56 / km)

250 fr, 250 pull wu
4x75- 50 ch, 25 fr on 1:20
10x50 k /fins on :50
3x200 IM on 4:10
10x50 pull on :50
3x100 IM on 2:00

Thursday Jan 7, 2010 #

Run 37:37 [4] 5.5 mi (6:50 / mi)
shoes: Asics 2150

Brook Road loop

Wednesday Jan 6, 2010 #

Swimming 1:15:00 [4] 2.3 km (32:37 / km)

200 wu
6x25 fr with tennis ball under chin
6x150 fr on 2:20
8x50 fr with a tennis ball in each hand on :60
8x25 fly, br
4x25 br with tennis ball under chin. I suck at these.
3x100 IM e, m, h on 2:10
4x25 br with tennis ball in each hand.

Strength 30:00 [3]

Administrative issues crowded my window.

XC Skiing- Skate 1:35:00 [4] 11.0 mi (8:38 / mi)

At Mendon Ponds with EG, cj, GG, SVK, DB, MB. From North Meadow down to South Meadow for 2 laps and then back. Trails in excellent shape which is surprising given how little snow there actually is there.