Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JayXC

In the 31 days ending Mar 31, 2010:

	activity	#	time	miles		km		+ft	load
	Mtn Bike	8	22:30:00	175.0	(7.8/h)	281.63	(12.5/h)		564.5
	Road Bike	12	17:15:10	277.5		446.59			260.0
	Trek	4	17:00:00	34.5	(29:34)	55.52	(18:22)		495.0
	Run	14	11:06:07	82.99		133.56			199.5
	Swimming	8	9:04:00	12.96	(41:59)	20.85	(26:05)		308.4
	canoe paddle	4	8:45:00	23.0	(2.6/h)	37.01	(4.2/h)		157.5
	Kayak	3	5:31:00	28.0	(5.1/h)	45.06	(8.2/h)		99.3
	Cyclocross Bike	1	2:53:00	38.5	(13.4/h)	61.96	(21.5/h)		51.9
	Strength	2	1:09:00						17.2
	Snowshoe	1	58:00	6.2	(9:21)	9.98	(5:49)		55.1
	Total	57	96:11:17	678.64		1092.17			2208.5
	[1-5]	56	96:10:17
averages - sleep:6.6

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Wednesday Mar 31, 2010 #

8 PM

Road Bike 1:00:00 [2] 13.0 mi (13.0 mph)
slept:7.25

Easy spin on the trainer

Tuesday Mar 30, 2010 #

Road Bike 10 [1]
slept:8.0 (rest day)

Monday Mar 29, 2010 #

Run 10 [3]
slept:3.5 (rest day)

Travel to NY for work on Monday...

Sunday Mar 28, 2010 #

12 AM

Mtn Bike race 2:30:00 [4] 10.0 mi (4.0 mph)

Remainder of bike section to Camping Creek.

3 AM

Trek race 4:00:00 [3] 10.0 mi (24:00 / mi)
slept:0.25

Trek to 3 manditory CPs. As we were heading out we passed Technu returning so at this point we knew we were quite a bit behind them and adjusted our plan accordingly. I did comment to Jeff that one of their girls didn't seem to happy.
We returned from the trek missing the 2am cut-off which would have allowed us to continue on the original course but made the 3am cut-off avoiding a penalty. The good news was that only Dima from Calleva made the 2am cut-off (solo racer). The bad news was that the short course option had us biking back on the same route we took to get here. Ouch. It was at this point that we heard that Technu had dropped due to a health issue and all we needed to do was get to the finish by 4pm. We felt it would be tight.

C • congrats 5

7 AM

Mtn Bike race 3:30:00 [4] 30.0 mi (8.6 mph)

Bike back to Bluestone SP. With renewed urgency we rode back the same route much better which was a relief.

10 AM

canoe paddle race 3:00:00 [3] 5.0 mi (1.7 mph)

Paddle back to the Retreat from Bluestone SP against the current and the wind. Take-out in the mud (again) and portage up hill to the finish to win the Co-ed Elite category.

C • See 15 1

2 PM

Note

Post race follow-up-
Started race with 3 bags of food containing 14,000 calories. Approximately 2800 calories left over at the end of the race. There were points during the race when I felt I was a little low on calories and this kind of proves it as it works out to just under 300 cal/hr consumed.

Saturday Mar 27, 2010 #

12 AM

Trek race 7:00:00 [4] 12.0 mi (35:00 / mi)
slept:0.0 shoes: Salomon XT Wings II

Continuing to get optional points. Fog rolls in around 2am making it difficult to spot anything more than a few feet in front of you. Very easy to get turned around on the paddle back to the bike drop given the poor visibility. Only 3 teams get all optional points- Us, Technu and Bones?

7 AM

Mtn Bike race 4:30:00 [3] 30.0 mi (6.7 mph)

From bike drop to Pipestem State Park. Sunny but still chilly on descents. Technu Extreme caught us early on in this section and were biking much better than us (too hard maybe?). Traveled with Berlin Bike for awhile here. Technu had a 20 minute lead on us at the TA.

11 AM

Trek 2:30:00 [3] 6.5 mi (23:05 / mi)

Trek for 5 optional CPs in Pipestem SP. Sunburned the day after getting snowed on...

2 PM

Mtn Bike race 4:00:00 [3] 30.0 mi (7.5 mph)

Bike back to Bulls Falls camping area. Impressed with the winding, switchback roads in this area. Very happy I put new brake pads on before the race.

6 PM

canoe paddle race 2:30:00 [3] 7.5 mi (3.0 mph)

Paddle down river past Bluestone Retreat to Bluestone State Park with bikes and noted that it was 70 minutes from tomorrows take-out to the SP with the current. It would be much harder back tomorrow against the current.

9 PM

Mtn Bike race 3:30:00 [4] 20.0 mi (5.7 mph)

Bike to Camping Creek State Park. This might be the toughest 30 mile ride in WV... Switchbacks up the mtn, ride across rolling ridge then descend down the other side, repeat. Fortunately it wasn't raining but there was a wind which made it seem colder than the night before.

Friday Mar 26, 2010 #

Event: Endorfin Fix

2 PM

Mtn Bike 30:00 [3] 4.0 mi (8.0 mph)
slept:6.0

Endorfin Fix- Hinton, WV with Dave Lamb, Roushunter and Sony.

Bike Prologue- Out and back on the road we drove in on the night before then a lap around the Bluestone Retreat.

3 PM

Run 3:00:00 [3] 15.0 mi (12:00 / mi)
shoes: Salomon XT Wings II

Trail run to get 3 points in the snow showers. Beautiful countrysides.

6 PM

canoe paddle 1:00:00 [3] 3.5 mi (3.5 mph)

Return to Bluestone Retreat and load bikes into canoes then run them down to the river and paddle up river to the bike drop. Interesting to see debris in the trees 40 feet in the air which I assume is where the water level was very recently. As a result the put-ins and take-outs were covered in 18" of silt. Avoided a near disaster here as the seat collar fell off my bike in the canoe and I didn't notice it until I had carried the bike across the mud at the take-out. Trying to find a brown seat collar in the mud mine field would have been impossible.

7 PM

canoe paddle 2:15:00 [3] 7.0 mi (3.1 mph)

Canoe-O
Had to paddle to CP5 before we could get any of the points on the o-course. The closer we got to the dam the higher the current and we were barely make any progress at the point we decided to take out and portage the rest of the way. CP0, Nuun and Technu made this move a little earlier than we did but we all arrived at CP5 together.

9 PM

Trek 3:30:00 [4] 6.0 mi (35:00 / mi)
shoes: Salomon XT Wings II

Picked up optional points along both sides of the river which required a few muddy transitions in and out of the canoe. Impressed at how steep the hillsides were.

Thursday Mar 25, 2010 #

Run 10 [3]
slept:7.5 (rest day)

Travel to WV

Wednesday Mar 24, 2010 #

Run 1:00 [0]
slept:7.25 (rest day)

Packing should also be its own Activity/Sport....

Tuesday Mar 23, 2010 #

12 PM

Run 42:15 [3] 6.0 mi (7:03 / mi)
slept:7.5 shoes: Asics 2150

Telephone Rd loop. 37 F and rain. Have a feeling I'm going to see that Friday, all day.

Monday Mar 22, 2010 #

6 PM

Road Bike 1:00:00 [2] 14.5 mi (14.5 mph)
slept:7.25

Sunday Mar 21, 2010 #

10 AM

Kayak 1:45:00 [3] 9.0 mi (5.1 mph)
slept:9.5

Same as Thursday with RF, SW and cj.

C • I see 2

Saturday Mar 20, 2010 #

8 AM

Run 1:25:00 [3] 12.2 mi (6:58 / mi)
slept:7.5 shoes: Asics 2150

Thru Mendon Ponds Park from home and back.

1 PM

Road Bike 2:35:00 [3] 46.0 mi (17.8 mph)

Up to SW's house then south to Taft, thru Bloomfield, Powder Mills Park and then home.

Friday Mar 19, 2010 #

6 AM

Swimming 1:15:00 [4] 3.0 km (25:00 / km)
slept:7.5

300 fr wu
4x75 br
300 BA pull
3x (300 pull on 4:30, 4x50 BA on :65)
6x100 fr pull on 1:30

Thursday Mar 18, 2010 #

12 PM

Run 39:00 [3] 5.5 mi (7:05 / mi)
slept:6.5 shoes: Asics 2150

Brooks Road loop.

6 PM

Kayak 1:45:00 [3] 9.0 mi (5.1 mph)

From Baycreek to Lake Ontario and back with RF.

Wednesday Mar 17, 2010 #

6 AM

Swimming 1:15:00 [4] 3.15 km (23:49 / km)
slept:6.5

200 fr wu
6x125 fr with 75 3-3 breathing and 50 NPS on 2:15
4x200 fly as:
1- 5 dolphin kicks off each wall followed by 2 fly strokes then fr for remainder of the length. 50 fr ez rest. 2- Same as 1 but with 4 fly strokes. 3- 6 fly strokes, 4- 8 fly strokes. Extremely happy when she said we could use our Zoomers. I knew there was a reason I carry these things around...
9x50 fr- 1-3 ez on :55, 4-6 medium on 1:05, 7-9 hard on 1:15.
4x100 fly in same format as the previous 200's.
6x25 fly kick

C • good luck at Efix! 3

12 PM

Strength 35:00 [2]

6 PM

Road Bike 1:59:00 [3] 35.0 mi (17.6 mph)

Pittsford to Rush and back with the Posse.

Tuesday Mar 16, 2010 #

12 PM

Run 46:00 [3] 6.56 mi (7:01 / mi)
slept:6.5 shoes: Asics 2150

Lehigh N. Spur Trail Loop

6 PM

Road Bike 1:29:00 [3] 29.0 mi (19.6 mph)

Down Grey, up rte 37. 1st big ring ride of the year.

Monday Mar 15, 2010 #

6 AM

Swimming 1:15:00 [4] 3.25 km (23:05 / km)
slept:6.75

200 fr, 200 pull wu
8x200 fr on 3:25
10x50 kick/swim on :55
5x150 pull on 2:15

Sunday Mar 14, 2010 #

Event: US Team (unofficial) 3K time trial

12 PM

Mtn Bike 2:05:00 [3] 29.0 mi (13.9 mph)
slept:8.5

From boat launch at south end of Canandaigua Lake thru Naples up and into Italy Valley, up Slitter into Hi-Tor, up Griesa Hill to Bristol Center and back. Found 3" of fresh snow on the hill tops.

2 PM

Kayak 2:01:00 [3] 10.0 mi (5.0 mph)

On Canandaigua Lake up West River and back then an out and back on the lake. Bald eagle was scouting when I arrived.

Saturday Mar 13, 2010 #

7 AM

Run 1:23:00 [3] 11.5 mi (7:13 / mi)
slept:7.5 shoes: Asics 2150

ODR

1 PM

Cyclocross Bike 2:53:00 [3] 38.5 mi (13.4 mph)

Auburn trail to Farmington and then the Trolley trail to Fairport then canal to B. Basin, rte 64 home. Rare to have a wind out of the east.

Friday Mar 12, 2010 #

6 AM

Swimming 1:15:00 [4] 1.9 km (39:28 / km)
slept:6.5

300 fr wu
12x25 counting strokes 1-6 fr, 7-12 ba
5x100 fr 1-3 at 80%, 4-5 sprint
8x25 kick/swim, drill/swim
200 fr ex
4x50 ba sprint
100 fr ez
2x50 fr sprint
Pretty sure there was more but its not coming to me.

Thursday Mar 11, 2010 #

12 PM

Run 57:16 [3] 8.03 mi (7:08 / mi)
slept:8.5 shoes: Asics 2150

Town Line Road. Beautiful day, felt like May.

8 PM

Road Bike 45:00 [2] 11.0 mi (14.7 mph)

Easy spin on the trainer after dinner for SJU's birthday.

Wednesday Mar 10, 2010 #

Run 1 [3]
slept:5.0 (rest day)

Tuesday Mar 9, 2010 #

12 PM

Run 43:00 [3] 6.0 mi (7:10 / mi)
slept:7.5 shoes: Asics 2150

Telephone Road Loop

6 PM

Road Bike 1:22:00 [3] 24.0 mi (17.6 mph)

Latte Ride from home

Monday Mar 8, 2010 #

6 AM

Swimming 1:13:00 [4] 3.2 km (22:49 / km)
slept:7.0

400 fr wu
8x125 (100fr, stroke 25 IMO) on 2:15
3x300 pull on 4:20
6x50 back on 1:10
2x300 pull on 4:25

6 PM

Road Bike 1:22:00 [2] 20.0 mi (14.6 mph)

South on Lanning, north on 64.

Sunday Mar 7, 2010 #

12 PM

Road Bike 2:56:00 [2] 42.0 mi (14.3 mph)
slept:7.25

Ride back from Bristol with SW, EG and LC via rte 34 and Egypt Hill with a lap on the Bloomfield Classic course.

Saturday Mar 6, 2010 #

11 AM

Snowshoe race 58:00 [5] 6.2 mi (9:21 / mi)
shoes: Salomon XT Wings II

USSSA Nationals at Highland Forest
Fantastic day weatherwise. Perhaps the toughest snowshoe race I've ever run. The course was completely torn up from the womens race earlier in the day with snow which acted just like deep sand. The last hill up to the finish was just cruel. Finished 41st overall, 6th in age group.

C • almost on the podium. was i... 4

Friday Mar 5, 2010 #

6 AM

Swimming 1:00:00 [3] 2.45 km (24:29 / km)
slept:7.0

300 fr, 5x50 br kick wu
8x75 pull ba on 1:30
2x200 IM drill
4x75 pull br with flutter kick on 1:40
200 IM drill
400 pull

12 PM

Strength 34:00 [3]

First time back since before the CSM.

Thursday Mar 4, 2010 #

12 PM

Run 42:15 [3] 6.0 mi (7:03 / mi)
slept:7.25 shoes: Salomon XT Wings II

Telephone Road Loop. Based on how I felt I need a huge influx in power from somewhere before the weekend.

6 PM

Road Bike 1:25:00 [3] 24.0 mi (16.9 mph)

Ride down thru West Bloomfield and back.

Wednesday Mar 3, 2010 #

6 AM

Swimming 1:15:00 [4] 1.9 km (39:28 / km)
slept:6.25

Sprint Day and I missed the wu, not good.
6x50 kick w/o fins
4x(75 fr ez, 50 fly sprint) on 2:40
50 ez
50 ba sprint
5x100 pull descending from 1:50
50 ez
50 fr sprint
8x25 w/fins. 1-4 on back, 5-8 on stomach, odds under water, evens sprint. Quite the mental challenge in the early am.
75 ez
100 fr sprint off the blocks
25 ez

7 PM

Run 47:00 [3] 6.2 mi (7:35 / mi)
shoes: Asics 2150

Bernie Loop

Tuesday Mar 2, 2010 #

6 PM

Mtn Bike 1:55:00 [2] 22.0 mi (11.5 mph)
slept:7.0

TNUA ride with RF and 26 others

Monday Mar 1, 2010 #

12 PM

Swimming 36:00 [4] 2.0 km (18:00 / km)
slept:6.75

500 fr wu
10x50 fly/fr w/fins on :55
3x300 pull on 4:40
100 ez

6 PM

Road Bike 1:22:00 [2] 19.0 mi (13.9 mph)

Time to get outside...

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