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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JayXC

In the 31 days ending Jul 31, 2010:

activity # timemileskm+ftload
  Orienteering3 21:00:00 57.0(22:06) 91.73(13:44)594.0
  canoe paddle8 17:03:00 80.0(4.7/h) 128.75(7.6/h)295.9
  Road Bike9 15:51:00 301.9(19.0/h) 485.86(30.7/h)469.3
  Mtn Bike7 14:15:00 85.0(6.0/h) 136.79(9.6/h)256.5
  Run11 9:20:19 78.5(7:08) 126.33(4:26)168.1
  TT Bike3 4:48:00 88.0(18.3/h) 141.62(29.5/h)77.9
  Trek2 3:00:00 8.5(21:11) 13.68(13:09)54.0
  Kayak1 1:38:00 10.0(6.1/h) 16.09(9.9/h)29.4
  Strength1 35:0010.5
  Total45 87:30:19 708.9 1140.861955.5
averages - sleep:7.5

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Saturday Jul 31, 2010 #

Event: 2010 US Rogaining Championships
 
12 PM

Orienteering 12:00:00 [4] 32.0 mi (22:30 / mi)
slept:7.0 shoes: Salomon XT Wings II

Friday Jul 30, 2010 #

12 PM

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

Rte 15A-LV Trail. Nice to run without the humidity.

Thursday Jul 29, 2010 #

7 PM

Road Bike 15:00 [2] 4.0 mi (16.0 mph)

Easy spin around waiting for the A race start.
8 PM

Road Bike 45:00 [5] 20.0 mi (26.7 mph)
slept:7.0

GVCC Crit Night-
Usual scenario. Reach max HR on first lap and stay there for the duration.

Wednesday Jul 28, 2010 #

12 PM

Strength 35:00 [3]
slept:7.0

Time to get back in the gym.
6 PM

canoe paddle 2:05:00 [3] 10.0 mi (4.8 mph)

Out and back on the canal with KDU. We got drenched by the storm.

Tuesday Jul 27, 2010 #

6 PM

TT Bike 1:18:00 [3] 24.0 mi (18.5 mph)
slept:7.0

cj birthday ride. I now own the M3 age category this winter...

Monday Jul 26, 2010 #

1 PM

Run 42:30 [3] 6.0 mi (7:05 / mi)
slept:7.5 shoes: Asics 2150 II

Telephone Rd Loop
6 PM

Kayak 1:38:00 [3] 10.0 mi (6.1 mph)

Out and back on the canal with EG, TF and RF.

Sunday Jul 25, 2010 #

11 AM

Mtn Bike 2:15:00 [3] 15.0 mi (6.7 mph)

At Dryer Road with HJL from AZ.

Saturday Jul 24, 2010 #

8 AM

Run 1:11:00 [3] 9.8 mi (7:15 / mi)
slept:8.0 shoes: Asics 2150 II

School Loop
1 PM

Road Bike 1:28:00 [3] 28.0 mi (19.1 mph)

Tough ride with the wind. Worked on weak side power application.
C • app 3

Friday Jul 23, 2010 #

12 PM

Run 44:00 [3] 6.1 mi (7:13 / mi)
slept:7.0 shoes: Asics 2150 II

LVT Loop- In the pouring rain. Would have been nice last weekend.

Thursday Jul 22, 2010 #

6 PM

canoe paddle 1:58:00 [3] 9.0 mi (4.6 mph)
slept:7.0

Out and back on the canal with KDU. Marked improvement on the turns.

Wednesday Jul 21, 2010 #

12 PM

Run 37:49 [3] 5.5 mi (6:53 / mi)
slept:7.25 shoes: Asics 2150 II

Shortened telephone Road Loop. Its going to rain hard out there.

Tuesday Jul 20, 2010 #

6 PM

TT Bike 1:25:00 [2] 26.0 mi (18.4 mph)
slept:7.0

Loop around thru E. Bloomfield then home with RF. Rough start but felt decent towards the end.

Monday Jul 19, 2010 #

Note
slept:7.0 (rest day)

Waiting for the poison ivy to make its full appearance.

Sunday Jul 18, 2010 #

12 AM

Mtn Bike race 1:30:00 [3] 7.0 mi (4.7 mph)
slept:0.0

Single track trail ride continued.
1 AM

Orienteering race 5:30:00 [3] 10.0 mi (33:00 / mi)
shoes: Salamon XT Wings III

Score-O section t Pinckney Rec Area.

Despite the cramps Joe nails the nav in here, only losing a little time on cp4 (I think) which was the point on an island that supposively had a dry approach. After taking a wet approach (swamp) to the wrong island we find the correct one on the island beside it. Actually enjoyed the "swim leg" to cp1 just before the TA. Reminded me that I haven't been to the pool in ages.
7 AM

Trek race 1:30:00 [3] 5.0 mi (18:00 / mi)
shoes: Asics 2150 II

Trek from Pinckney to Huron River. Started on a powerline trail containing briar and an above average number of deerflies and then turned onto gravel roads to the canoe put-in. No real urgency here as we were told we were the only team to clear the second o-course.
9 AM

canoe paddle race 2:00:00 [3] 10.0 mi (5.0 mph)

Paddle down the Huron River. Happy to see some current on it when we arrived. A nice paddle but at this point we just wanted to get to the finish.
10 AM

Mtn Bike race 45:00 [3] 5.0 mi (6.7 mph)

Bike to finish on roads to pick up the win.

Fun course put together by the Infiterra crew. Too bad more teams didn't show up. I wonder if the number of events added to the CP Tracker schedule has actually hurt race promoters as a finite number of racers choose to stick closer to home? I think that may have been the case here with a race in WI on the same weekend.

Saturday Jul 17, 2010 #

Event: Infiterra 24hr Adventure Rage
 
8 AM

canoe paddle race 3:00:00 [3] 15.0 mi (5.0 mph)
slept:5.0

Nice paddle on a chain of lakes. Egg McMuffins waiting for us at the TA. I forgot how much I like supported races...
11 AM

Mtn Bike race 3:00:00 [3] 30.0 mi (10.0 mph)

Mostly gravel roads. Could have been hotter if not for the nice breeze. One flat tire along the way but made quick work of the repair.
2 PM

Orienteering race 3:30:00 [3] 15.0 mi (14:00 / mi)

Pinckney Rec Area O-course for 16 points. Sharp nav by Joe in there but the heat was starting to take a toll on him. We were all out of H2O for the last hour prior to the TA. Saw a spigot at a campsite earlier in the loop and didn't top off, foolish.
According to Zac we arrive in TA just as Running Free are rolling up the road.
6 PM

Mtn Bike race 2:15:00 [3] 8.0 mi (3.6 mph)

Biking on the Waterloo-Pinckney Hiking Trail to a bike drop for 3 optional points. Within minutes of leaving the TA Joe is practically paralyzed by quad and calf cramps. We use the tow as much as possible and walk the hills to keep it manageable and are just happy to be making forward progress. Surprised that we are not caught by any teams along this stretch.
8 PM

Trek race 1:30:00 [3] 3.5 mi (25:43 / mi)

Bike drop for 3 optional points. What could have potentially been a very tough bushwhack turns into a relatively easy trek as we find trails leading to each of the points. Briar and rasberries protect the bushwhack routes. Deerflies arrive in force just at the end and provide plenty of encouragement to keep things moving.
10 PM

Mtn Bike 2:45:00 [3] 10.0 mi (3.6 mph)

Bike to Silver Lake on the Poto Trail. Very cool singletrack trail. Joes cramps are back but a slower pace helps out. This section was done as a Walk The Line with points along the trail but not on the map. At least they were numbered consecutively so you'd know if you missed one along the way instead of waiting til the end to discover it when its too late. Upon arriving we discover that only 4 teams attempted the optional points along the way and that Running Free has dropped. UNE arrives right behind us.

Friday Jul 16, 2010 #

Note
slept:6.5

Travel to Ann Arbor, MI.

Race check-in and rock wall prologue. Combined we set fast time for 4 person category.

Thursday Jul 15, 2010 #

Note
slept:7.5 (rest day)

Wednesday Jul 14, 2010 #

7 PM

canoe paddle 1:30:00 [3] 7.0 mi (4.7 mph)
slept:7.0

Out and back on the canal with KDU. Worked on bow rudder and bow draw strokes for the first time. Need some work there still...

Tuesday Jul 13, 2010 #

12 PM

Run 38:00 [3] 5.5 mi (6:55 / mi)
slept:7.5 shoes: Asics 2150 II

Shortened Telephone Rd loop
6 PM

Road Bike 25:00 [2] 6.0 mi (14.4 mph)

Warm up before and cool down after the race.
7 PM

Road Bike race 55:00 [5] 23.9 mi (26.1 mph)
slept:7.5

GVCC Crit Night-

Thankful that a teammate got off the front in a break early so we didn't have to chase. Unfortunately the break didn't last and we caught them 30 minutes in. At that point the race was highlighted by multiple attempts at getting away followed by several hard laps to bring it back. In the end it was a group sprint which I did not contest given I was breathing thru my eyeballs at that point.

Monday Jul 12, 2010 #

Note
slept:8.0 (rest day)

Getting packed for the weekend.

Sunday Jul 11, 2010 #

12 PM

Road Bike 3:56:00 [3] 68.0 mi (17.3 mph)
slept:9.0

Down to Naples and back. Suffered way more than I intended to due to the heat I think.

Saturday Jul 10, 2010 #

8 AM

Run 1:18:00 [3] 11.1 mi (7:02 / mi)
slept:8.5 shoes: Asics 2150 II

Taylor to Strong, over Parrish Hill then home on Lanning.
1 PM

canoe paddle 2:50:00 [3] 12.0 mi (4.2 mph)

On Hemlock Lake with KDU.

Friday Jul 9, 2010 #

Note
slept:8.0 (rest day)

Day of bike maintainence.

Thursday Jul 8, 2010 #

6 AM

Run 55:00 [3] 7.5 mi (7:20 / mi)
slept:6.5 shoes: Asics 2150 II

GTA run around Pittsford.
11 AM

TT Bike 2:05:00 [3] 38.0 mi (18.2 mph)
slept:6.5

Rode with VL and RF on their "lunch hour".

Wednesday Jul 7, 2010 #

8 AM

Run 46:00 [3] 6.5 mi (7:05 / mi)
slept:8.0 shoes: Asics 2150 II

Bernie Loop.

Tuesday Jul 6, 2010 #

9 AM

canoe paddle 1:50:00 [3] 9.0 mi (4.9 mph)
slept:8.0

On the canal with KDU. Hot!
6 PM

Road Bike race 2:15:00 [5] 45.0 mi (20.0 mph)

GVCC race- Riga course

A break of two got off the front on lap two and we just couldn't get organized enough to drag them back. Totally spent heading in to lap 5. Still a lot of burn in the legs on the climbs from 2 weeks ago.

Monday Jul 5, 2010 #

9 AM

Road Bike 2:56:00 [2] 48.0 mi (16.4 mph)
slept:7.5

Down to Hemlock Lake then up and across to Honeoye Lake for a swim where we ran into KDU and aj who we joined for the ride home.

Sunday Jul 4, 2010 #

8 AM

Run 1:06:00 [3] 9.0 mi (7:20 / mi)
slept:7.0

Up to rt 49 and back thru Sylvan Beach.
2 PM

Mtn Bike 1:45:00 [3] 10.0 mi (5.7 mph)

Around Dryer Rd Park with RF.

Saturday Jul 3, 2010 #

6 AM

Road Bike 2:56:00 [4] 59.0 mi (20.1 mph)

Ride to Pittsford for the Latte Ride then back home afterwards.

Friday Jul 2, 2010 #

12 PM

Run 39:00 [3] 5.5 mi (7:05 / mi)
slept:7.5 shoes: Asics 2150 II

I anticipated feeling much worse.

Thursday Jul 1, 2010 #

6 PM

canoe paddle 1:50:00 [2] 8.0 mi (4.4 mph)
slept:7.75

Let the ADK Classic training begin! KDU and I in the Tootsie Pop, EG and SG in Leaky and RF in his C1, out and back on the canal. KDU did well for her first trip out.

Note- The answer to the question "How many licks does it take to get to the center of a Tootsie Pop is 2. 2 adventure races with rocky river paddles in them. Closer inspection of the canoe after the Equinox Traverse reveals a few new gashes, two of which would sink her if it were not for the fortunate location of them. One is thru the bottom but not thru the reinforcement rib and the other is in the leading edge of the bow under the floatation bulkhead. She needs some TLC...
C • I guess 3

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