Training Log Archive: JayXCIn the 31 days ending Oct 31, 2010:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||||||||||||||||||||||||||||
Sunday Oct 31, 2010 #
11 AM
Cyclocross Bike 38:54 8.86 mi (13.7 mph) +6ft
ahr:177 max:184 slept:8.5
Parma Cyclocross by Full Moon Vista-
Thankful for the call-up which made getting thru the first bottleneck much easier. 5th after first lap, 2 after the 2nd lap. It was also on the 2nd lap that I bounced off a bush and into a tree resulting in what I believe is a partially separated left shoulder. Mixed it up with the leader on lap 3 which is when EG caught us as well. On lap 4 EG took the lead for good and I settled into 2nd in no-mans land for the remainder. Fun fast course with the exception of the tree.
The shoulder is not as bad as the grade 3 separation to my right shoulder I suffered in '03. Very painful to extend out laterally but able to raise it over my head without trouble so it may just be the ligiments on top and not in the back.
Thankful for the call-up which made getting thru the first bottleneck much easier. 5th after first lap, 2 after the 2nd lap. It was also on the 2nd lap that I bounced off a bush and into a tree resulting in what I believe is a partially separated left shoulder. Mixed it up with the leader on lap 3 which is when EG caught us as well. On lap 4 EG took the lead for good and I settled into 2nd in no-mans land for the remainder. Fun fast course with the exception of the tree.
The shoulder is not as bad as the grade 3 separation to my right shoulder I suffered in '03. Very painful to extend out laterally but able to raise it over my head without trouble so it may just be the ligiments on top and not in the back.
2 PM
Rollerski 1:12:47 11.23 mi (6:29 / mi) +42ft 6:27 / mi
ahr:136 max:163
In Hamlin Beach State Park.
Empty roads made for a fun loop. If the pavement in the campground was better it might become the go-to place for skiing.
Looking back now it was perhaps not advisble to go for a rollerski afterwards.
Empty roads made for a fun loop. If the pavement in the campground was better it might become the go-to place for skiing.
Looking back now it was perhaps not advisble to go for a rollerski afterwards.
Saturday Oct 30, 2010 #
6 AM
Run 1:30:58 12.3 mi (7:24 / mi) +182ft 7:18 / mi
ahr:157 max:170 slept:8.5 shoes: Asics 2150 III
ODR- Halloween Picture Day run.
Opted out of the photo opportunity.
HR is screwed up for the first mile.
Opted out of the photo opportunity.
HR is screwed up for the first mile.
2 PM
Rollerski 1:17:09 14.13 mi (5:28 / mi) +550ft 5:16 / mi
ahr:137 max:172
Rollerski home from TJU and SJU XC race at Genesee Valley Park.
Friday Oct 29, 2010 #
6 AM
Swimming 1:20:00 [4] 3.0 km (26:40 / km)
slept:6.75
300 fr wu
8x75 fly kick with fins. 25 on back, 50 on stomach, 8 fly kicks off each wall.
3x500 broken as 200 fr on 3:30 breathing on NPS, 100 fr on 1:40 with no breathe prior to first stroke off the wall, 4x50 on 1:10 sprint with 4 fly kicks off the wall.
8x75 fr pull on 1:10
8x75 fly kick with fins. 25 on back, 50 on stomach, 8 fly kicks off each wall.
3x500 broken as 200 fr on 3:30 breathing on NPS, 100 fr on 1:40 with no breathe prior to first stroke off the wall, 4x50 on 1:10 sprint with 4 fly kicks off the wall.
8x75 fr pull on 1:10
12 PM
Strength 35:00 [3]
I think I saw some ice pellets on the way to the gym, bring it! Skiing by Thanksgiving.
Thursday Oct 28, 2010 #
12 PM
Run 43:15 [3] 6.0 mi (7:13 / mi)
slept:7.25 shoes: Asics 2150 III
TL-LVT Loop
6 PM
Road Bike 45:00 [2] 10.0 mi (13.3 mph)
Spin on the trainer
Wednesday Oct 27, 2010 #
6 AM
Swimming 1:00:00 [4] 2.0 km (30:00 / km)
slept:6.0
300 fr wu
4x50 kick w/fins on :60
4x25 fly w/fins and tennis ball under chin
8x50 fr on :50
4x50 kick w/fins on :55
4x25 fly w/fins and tennis ball under chin
8x50 fr on :45
4x25 fr with tennis ball under chin
4x50 fly/ba on :60
Still not a fan of tennis balls but I see some improvement.
4x50 kick w/fins on :60
4x25 fly w/fins and tennis ball under chin
8x50 fr on :50
4x50 kick w/fins on :55
4x25 fly w/fins and tennis ball under chin
8x50 fr on :45
4x25 fr with tennis ball under chin
4x50 fly/ba on :60
Still not a fan of tennis balls but I see some improvement.
6 PM
Rollerski 1:25:00 [2] 13.25 mi (6:25 / mi)
Easy ski around Mendon with EG.
Tuesday Oct 26, 2010 #
12 PM
Run 42:12 [3] 6.0 mi (7:02 / mi)
slept:7.75 shoes: Asics 2150 III
Telephone Rd Loop.
Isn't it supposed to be fall?
Isn't it supposed to be fall?
Monday Oct 25, 2010 #
6 AM
Swimming 1:15:00 [4] 3.4 km (22:04 / km)
slept:6.75
500 wu
20x25 fly kick w/ fins on :30
1000 pull in 14:10
4x50 br on 1:15
500 fr hard
1000 pull cut short to 500 and then I crawled out of the pool.
20x25 fly kick w/ fins on :30
1000 pull in 14:10
4x50 br on 1:15
500 fr hard
1000 pull cut short to 500 and then I crawled out of the pool.
6 PM
Mtn Bike 2:10:00 [2] 28.0 km (12.9 kph)
Urban Assault from VL house with EG, GG, RF, DV, AS-V. River walkways, High Falls, abandoned subway then thru U of R and the canal path back.
Sunday Oct 24, 2010 #
12 PM
Cyclocross Bike 1:04:31 12.67 mi (11.8 mph) +294ft
ahr:176 max:187 slept:9.0
Park Ave Bike Halloween Cross
P/1/2/3 race. After falling 3x on the first 2 laps I decided I'd better ride a little more conservatively or I might not make it to the finish. Finished 11th. No power to speak of. First real CX conditions of the year.
P/1/2/3 race. After falling 3x on the first 2 laps I decided I'd better ride a little more conservatively or I might not make it to the finish. Finished 11th. No power to speak of. First real CX conditions of the year.
2 PM
Rollerski 1:13:44 10.99 mi (6:42 / mi) +276ft 6:33 / mi
ahr:139 max:171
Easy ski around Mendon with cj and SW.
Saturday Oct 23, 2010 #
6 AM
Run 59:54 [3] 8.2 mi (7:18 / mi)
slept:8.5 shoes: Asics 2150 III
Early run prior to heading out to TJU and SJU XC meet.
Friday Oct 22, 2010 #
6 AM
Swimming 1:20:00 [4] 3.2 km (25:00 / km)
slept:7.0
400 fr, 400 kick w/ fins wu
8x50 br pull with fly kick 1st 25, br 2nd 25.
4x500 fr pull- 1) ez, 2) 5x100 on 1:25, 3) hard, 4) 200 on 2:45, 100 on 1:20, 4x50 on :45.
Flip turn drills in the middle of the pool afterwards. I'm a sinker.
8x50 br pull with fly kick 1st 25, br 2nd 25.
4x500 fr pull- 1) ez, 2) 5x100 on 1:25, 3) hard, 4) 200 on 2:45, 100 on 1:20, 4x50 on :45.
Flip turn drills in the middle of the pool afterwards. I'm a sinker.
Thursday Oct 21, 2010 #
12 PM
Run 38:33 [3] 5.5 mi (7:01 / mi)
slept:7.5 shoes: Asics 2150 III
Erie Stn.-LVT Loop
7 PM
Road Bike 1:00:00 [2] 14.7 mi (14.7 mph)
Spin on the trainer
Wednesday Oct 20, 2010 #
6 AM
Swimming 1:15:00 [3] 2.7 km (27:47 / km)
slept:7.0
300 fr wu
4x100 br 4 kicks followed by 2 strokes, repeat.
16x25 kick without fins
4x150 pull as 100 fr, 50 back on 2:45
2x (3x100 fr on 1:35, 2x50 ch ez, 100 ch sprint)
4x100 br 4 kicks followed by 2 strokes, repeat.
16x25 kick without fins
4x150 pull as 100 fr, 50 back on 2:45
2x (3x100 fr on 1:35, 2x50 ch ez, 100 ch sprint)
6 PM
Cyclocross Bike 1:05:00 [2] 11.0 mi (10.2 mph)
Ride around Pittsford with EG and GG.
Tuesday Oct 19, 2010 #
7 PM
Road Bike 46:00 [2] 10.0 mi (13.0 mph)
slept:8.0
Easy spin on the trainer
Monday Oct 18, 2010 #
Note
slept:8.0 (rest day)
Sunday Oct 17, 2010 #
Note
slept:9.0 (rest day)
Saturday Oct 16, 2010 #
12 AM
Orienteering 3:00:00 [3] 6.0 mi (30:00 / mi)
slept:8.0
O-course # 2 continued.
3 AM
Mtn Bike 7:00:00 [3] 41.0 mi (5.9 mph)
Bike back down to Confluence and then back up to 7 Springs Resort and on to Hidden Valley. Another bobble in the same area which screwed me up the day before when our creek road dead-ended and gave me an option to climb up spurs on either side. I ultimately chose the longer route which included a thorny gasline hike. Couldn't miss the opportunity to expose ang to all aspects of an AR...
10 AM
Orienteering 2:35:00 [3] 5.0 mi (31:00 / mi)
shoes: Salamon XT Wings 2
O course #3-
Upon arriving at the resort we're told we need to transpose 9 cp's to our map and given another passport. At this point we asked if our o-course #2 points were going to count. Given the shape of Allen's feet from hiking 20 miles in bike shoes I didn't feel it necessary to head out for more punishment if we were fighting for 30th place. We were told by the "#2 in charge" that the points were going to count so we headed out to collect as many cp's as possible in the short 3 hour window we had left.
Imagine our surprise at the awards when we saw a 0 for O course #2. I know its our responsibility to make sure we have a passport when we leave and I have no problem with the penalty even though I know we got them all. Its too bad we were given the impression that they'd be counted which put more time on Allen's feet for no reason.
I was a little let down that the race went into Ohiopyle State Park again given all of the state land available in the area. I see no reason to have common bike drops and o-points as previous Lionheart races. I also agree with Joe in that too many of the points were too close to trails and didn't really challenge the top navigators (myself excluded from that) but I kind of expected it to be that way with the Equinox Traverse and the Lionheart races as examples.
Upon arriving at the resort we're told we need to transpose 9 cp's to our map and given another passport. At this point we asked if our o-course #2 points were going to count. Given the shape of Allen's feet from hiking 20 miles in bike shoes I didn't feel it necessary to head out for more punishment if we were fighting for 30th place. We were told by the "#2 in charge" that the points were going to count so we headed out to collect as many cp's as possible in the short 3 hour window we had left.
Imagine our surprise at the awards when we saw a 0 for O course #2. I know its our responsibility to make sure we have a passport when we leave and I have no problem with the penalty even though I know we got them all. Its too bad we were given the impression that they'd be counted which put more time on Allen's feet for no reason.
I was a little let down that the race went into Ohiopyle State Park again given all of the state land available in the area. I see no reason to have common bike drops and o-points as previous Lionheart races. I also agree with Joe in that too many of the points were too close to trails and didn't really challenge the top navigators (myself excluded from that) but I kind of expected it to be that way with the Equinox Traverse and the Lionheart races as examples.
Friday Oct 15, 2010 #
8 AM
Orienteering 45:00 [3] 2.0 mi (22:30 / mi)
slept:0.0 shoes: Salamon XT Wings 2
USARA Nat'ls- Hidden Valley Ski Resort, PA
ang and I along with Allen McAdams on Team Checkpoint Zero Masters
Map handout at 7am with 14 points to plot, out-of-bounds roads to transfer onto the map and then a route selection all before 8am start. Made it to the start just in time to get the pre-race instructions and prologue passport. The map for the prologue was at the top of the ski hill which was no surprise to anyone. The prologue map was a cartoon sketch of the resort with 6 cp's sketched on it that instantly threw me off. Wasted about 15 minutes before I finally connected and then they were pretty simple.
ang and I along with Allen McAdams on Team Checkpoint Zero Masters
Map handout at 7am with 14 points to plot, out-of-bounds roads to transfer onto the map and then a route selection all before 8am start. Made it to the start just in time to get the pre-race instructions and prologue passport. The map for the prologue was at the top of the ski hill which was no surprise to anyone. The prologue map was a cartoon sketch of the resort with 6 cp's sketched on it that instantly threw me off. Wasted about 15 minutes before I finally connected and then they were pretty simple.
9 AM
Mtn Bike 5:00:00 [3] 34.0 mi (6.8 mph)
MTB ride to the paddle put-in with 4 points along the way that pretty much dictated the route selection. Made a slight miscue after cp 2 at the 7 Springs Resort looking for the correct road to cp 3. No flat land in this area.
2 PM
canoe paddle 3:30:00 [3] 9.0 mi (2.6 mph)
shoes: Salamon XT Wings 2
Bike drop at the Youghigheny Reservior Dam paddling really poor canoes to three cp's. It is upon arriving that we discover that one of Allen's running shoes has escaped from his cargo net pouch on his pack along the way. Its going to be a long day for Allen.
While paddling to OP1 I recognized that all of the points could also be attacked from a land route that looked shorter than the paddle route by about 3 miles. With the winds whipping it seemed that the trekking route was going to be quicker so we beached the boat and took off for the 6 mile round trip and it seemed quite a few teams had the same idea.
No problems with the route and we get the points easily but when we return to the boat it has somehow found its way into the reservoir. Luckily its captured on a rock near the edge of the finger we were on.
If it wasn't so windy I wouldn't have opted to hike it. Interested to see the race splits to see if it was faster.
While paddling to OP1 I recognized that all of the points could also be attacked from a land route that looked shorter than the paddle route by about 3 miles. With the winds whipping it seemed that the trekking route was going to be quicker so we beached the boat and took off for the 6 mile round trip and it seemed quite a few teams had the same idea.
No problems with the route and we get the points easily but when we return to the boat it has somehow found its way into the reservoir. Luckily its captured on a rock near the edge of the finger we were on.
If it wasn't so windy I wouldn't have opted to hike it. Interested to see the race splits to see if it was faster.
6 PM
Mtn Bike 2:30:00 [4] 9.0 mi (3.6 mph)
Transition back to biking and take the rail trail to the start of the King of the Mountain climb. A manned cp at the bottom and the top will record the time to climb from 1320' up to 2900' on a rough jeep trail. Our goal was just to ride consistent and not race. We passed 5 teams along the way and felt we had climbed well covering the climb in 57 minutes on our watch. Race results show we were the 6th fastest up it but no times have been given yet. At the awards the winning team was stated to have covered the distance in 1:02 which instantly started the conspiracy theories. My guess is that there was no radio communication between top and bottom and they just logged on their own un-syncronized watches when we left and arrived.
I had been up or down this climb a total of 3 times prior to this race having raced the Lionheart 24hr AR in '08 and '09.
Once at the top we continued on to the Sugarloaf sledding hill warming hut for a bike drop and then onto an O-course. (also the same as in '08 and '09).
I had been up or down this climb a total of 3 times prior to this race having raced the Lionheart 24hr AR in '08 and '09.
Once at the top we continued on to the Sugarloaf sledding hill warming hut for a bike drop and then onto an O-course. (also the same as in '08 and '09).
8 PM
Orienteering 4:00:00 [3] 8.0 mi (30:00 / mi)
shoes: Salamon XT Wings 2
O-course #2
When we arrived we had to transition to running shoes (at least ang and I), transpose the o points to the map and drop the un-necessary paddle gear. While doing this we failed to pick-up the o-course passport before we left. It wasn't until we made it to the top of Sugarloaf Knob (same as '08) that we noticed we didn't have a passport. At this point we were screwed. If we were to head back to get one they'd accuse us of losing it so we made a punch on the course instructions and continued on collecting all of the points. When we returned we told the TA staff our story, gave him our passport and left on bikes.
When we arrived we had to transition to running shoes (at least ang and I), transpose the o points to the map and drop the un-necessary paddle gear. While doing this we failed to pick-up the o-course passport before we left. It wasn't until we made it to the top of Sugarloaf Knob (same as '08) that we noticed we didn't have a passport. At this point we were screwed. If we were to head back to get one they'd accuse us of losing it so we made a punch on the course instructions and continued on collecting all of the points. When we returned we told the TA staff our story, gave him our passport and left on bikes.
Thursday Oct 14, 2010 #
Event: USARA National Championship
Note
slept:7.5 (rest day)
Travel to Hidden Valley, PA
Wednesday Oct 13, 2010 #
12 PM
Run 38:20 [3] 5.5 mi (6:58 / mi)
slept:7.0
Brook Road Loop
Tuesday Oct 12, 2010 #
7 PM
Road Bike 45:00 [2] 11.0 mi (14.7 mph)
slept:7.0
Easy spin on the trainer after watching TJU and SJU XC meet.
Monday Oct 11, 2010 #
6 AM
Swimming 1:12:00 [3] 2.7 km (26:40 / km)
slept:6.75
100 fr wu
400 pull without paddles
4x25 skull drill
8x50 fly/fr on :65
4x25 skull drill
8x100 ba on 1:55
4x25 skull drill
5x50 br on :65
3x150- 125 dolphin kick, 25 fly
400 pull without paddles
4x25 skull drill
8x50 fly/fr on :65
4x25 skull drill
8x100 ba on 1:55
4x25 skull drill
5x50 br on :65
3x150- 125 dolphin kick, 25 fly
Sunday Oct 10, 2010 #
11 AM
Cyclocross Bike 42:35 8.8 mi (12.4 mph) +440ft
ahr:176 max:186 slept:8.0
Full Moon Vista Cyclocross Series, Races #2 at Cobbs Hill-
Entered the 3/4 race. Started in the third row due to the top 10 getting a call up. Since I raced the 1/2/3 race at Ellison I filled in behind. Start went well and I was in 5th after the first lap and the leader on lap 2 but I could see EG coming and he caught me on lap 5 and took the lead. We exchanged the lead early on lap 6 but on the final climb he gapped me by about 10 seconds. Coming down the hill to the finish I managed to make up most of it, finishing in 2nd, 3 seconds behind. Fun race.
In the chaos of the first lap I forgot to hit start on my watch and only realized it 15 minutes in.
Entered the 3/4 race. Started in the third row due to the top 10 getting a call up. Since I raced the 1/2/3 race at Ellison I filled in behind. Start went well and I was in 5th after the first lap and the leader on lap 2 but I could see EG coming and he caught me on lap 5 and took the lead. We exchanged the lead early on lap 6 but on the final climb he gapped me by about 10 seconds. Coming down the hill to the finish I managed to make up most of it, finishing in 2nd, 3 seconds behind. Fun race.
In the chaos of the first lap I forgot to hit start on my watch and only realized it 15 minutes in.
12 PM
Cyclocross Bike 45:13 8.8 mi (11.7 mph) +613ft
ahr:176 max:185
Full Moon Vista Cyclocross Series, Races #2 at Cobbs Hill-
What seemed like a good idea prior to the 3/4 race was to also register for the Masters 35+ race. At least they were separated by 20 minutes. Didn't get quite as good of a start for this one, 10th after 1 lap. Worked up to 7th by the finish, 5th in the 35+ category.
What seemed like a good idea prior to the 3/4 race was to also register for the Masters 35+ race. At least they were separated by 20 minutes. Didn't get quite as good of a start for this one, 10th after 1 lap. Worked up to 7th by the finish, 5th in the 35+ category.
Saturday Oct 9, 2010 #
8 AM
canoe paddle 2:15:00 [2] 9.6 mi (4.3 mph)
slept:8.0
From boat launch on south end of Canandaigua Lake up the West River with portage over rail trail bridge to the end of navigable section and then back.
10 AM
Mtn Bike 2:05:00 [3] 20.0 mi (9.6 mph)
From boat launch south and then up South Hill Road into Hi-Tor to bike drop then down Wolfanger Road to rte 245 and back. Passed quite a few of the 50k and 50 Mile racers running around the lake.
11 AM
Trek 30:00 [3] 1.0 mi (30:00 / mi)
Found a parking lot along the road and figured there must be a trail around. Found it in the corner and dropped the bikes then ran down the trail which ended up going to Clark Gully. Cool area which I need to explore more of.
Friday Oct 8, 2010 #
6 AM
Swimming 1:20:00 [4] 3.4 km (23:32 / km)
slept:6.5
100 wu
8x50 fly kick/fr, on :60. Should probably had more of a wu prior to these...
8x50 fly/fr, on :60
3x200 fr pull- 200 breath left only, 200 right only, then 200 every 3 strokes, on 3:10.
8x50 br/ba on :65 focusing on open turn.
3x200 fr pull- 1 full stroke off each wall prior to breathe, on 3:10
6x50 br/fr on :65
3x200- no breathing outside of the flags, on 3:10.
8x50 fly kick/fr, on :60. Should probably had more of a wu prior to these...
8x50 fly/fr, on :60
3x200 fr pull- 200 breath left only, 200 right only, then 200 every 3 strokes, on 3:10.
8x50 br/ba on :65 focusing on open turn.
3x200 fr pull- 1 full stroke off each wall prior to breathe, on 3:10
6x50 br/fr on :65
3x200- no breathing outside of the flags, on 3:10.
Thursday Oct 7, 2010 #
12 PM
Run 56:06 [3] 8.0 mi (7:01 / mi)
slept:7.25 shoes: Asics 2150 III
Telephone -TL Road Loop
6 PM
canoe paddle 1:20:00 [1] 6.0 mi (4.5 mph)
Paddle in Ellison Park Wetlands with AS getting ready for next week.
Wednesday Oct 6, 2010 #
6 AM
Swimming 1:20:00 [4] 3.25 km (24:37 / km)
slept:7.0
300 fr wu
8x50 k/s, d/s
500 kick w/ fins
4x100 fr on 1:45
10x25 fly on :40
3x200 pull w/o paddles on 3:10
8x25 fly on :40
4x100 pull on 1:35
4x50 fr w/ open turn drill
8x50 k/s, d/s
500 kick w/ fins
4x100 fr on 1:45
10x25 fly on :40
3x200 pull w/o paddles on 3:10
8x25 fly on :40
4x100 pull on 1:35
4x50 fr w/ open turn drill
6 PM
Road Bike 1:00:00 [3] 15.3 mi (15.3 mph)
Trainer ride.
wu
3x5 minutes at tempo.
easy spin.
wu
3x5 minutes at tempo.
easy spin.
Tuesday Oct 5, 2010 #
12 PM
Run 47:35 [3] 6.75 mi (7:03 / mi)
slept:6.5 shoes: Asics 2150 III
Erie Stn-Martin Rd Loop
Monday Oct 4, 2010 #
6 AM
Swimming 1:15:00 [4] 3.7 km (20:16 / km)
100 fr wu
6x50 br pull with flutter kick on :60
8x75 fr on 1:20
4x300 fr pull on 4:40
100 fr ez
3x200 dolphin kick w/ fins
10x50 ba pull on :60
4x75 fly, ba, br on 1:30
6x50 br pull with flutter kick on :60
8x75 fr on 1:20
4x300 fr pull on 4:40
100 fr ez
3x200 dolphin kick w/ fins
10x50 ba pull on :60
4x75 fly, ba, br on 1:30
6 PM
Road Bike 1:01:00 [3] 15.0 mi (14.8 mph)
Easy spin on the trainer.
Sunday Oct 3, 2010 #
11 AM
Cyclocross Bike 3:17:09 47.04 mi (14.3 mph) +1871ft
slept:8.0
CX at Brewery Ommegang in Cooperstown, NY
Raced in the 3/4 race with 56 pre-registered riders. Should have got to the start sooner to get a better starting position. Started 3 rows back but stuck to the outside at the first turn and passed quite a few while everyone bottlenecked. Had my first near miss when two guys got together at the next high speed turn right in front of me. Saw the first guy's shoulder get driven into the metal snow fence stake by the second guy as they were falling, ouch. 2 more guys got together about 300m later but I was on the outside and made a clean pass. At the barriers another guy fell right in front of me and I chose to not run over his front wheel and had to put a foot down. Quite a first lap. Made it to 9th by lap 4 and then flatted (rear). Fortunately I was right near the pit but I still wasted a ton of time changing it as I couldn't find my spares. No idea how I ended up.
After the race I decided to go for a ride to avoid breaking the cj rule which states the event must be longer than the travel time. Headed north through Cooperstown and then clockwise around Otsego Lake and back to the brewery. Excellent ride. Made a quick stop at the Baseball Hall of Fame along the way.
Raced in the 3/4 race with 56 pre-registered riders. Should have got to the start sooner to get a better starting position. Started 3 rows back but stuck to the outside at the first turn and passed quite a few while everyone bottlenecked. Had my first near miss when two guys got together at the next high speed turn right in front of me. Saw the first guy's shoulder get driven into the metal snow fence stake by the second guy as they were falling, ouch. 2 more guys got together about 300m later but I was on the outside and made a clean pass. At the barriers another guy fell right in front of me and I chose to not run over his front wheel and had to put a foot down. Quite a first lap. Made it to 9th by lap 4 and then flatted (rear). Fortunately I was right near the pit but I still wasted a ton of time changing it as I couldn't find my spares. No idea how I ended up.
After the race I decided to go for a ride to avoid breaking the cj rule which states the event must be longer than the travel time. Headed north through Cooperstown and then clockwise around Otsego Lake and back to the brewery. Excellent ride. Made a quick stop at the Baseball Hall of Fame along the way.
Saturday Oct 2, 2010 #
6 AM
Run 1:47:31 [3] 13.43 mi (8:00 / mi) +980ft 7:29 / mi
slept:7.75 shoes: Asics 2150 III
ODR-
Out the canal path thru Fairport to the Jensen Stables trails then back to the Basin.
Couldn't figure out why my Garmin wouldn't pick up my HR and then the silly thing started taking splits every mile. Turns out I brought KDU's instead.
Out the canal path thru Fairport to the Jensen Stables trails then back to the Basin.
Couldn't figure out why my Garmin wouldn't pick up my HR and then the silly thing started taking splits every mile. Turns out I brought KDU's instead.
10 AM
Mtn Bike 2:12:00 [2] 60.0 km (27.3 kph)
Ride to Genesee Valley Park on the north spur of the LVT to watch TJU and SJU run in the McQuaid Invite.
Friday Oct 1, 2010 #
6 AM
Swimming 1:20:00 [4] 3.3 km (24:15 / km)
slept:6.5
200 fr, 200 fr pull, 100 IM wu
500 dolphin k w/fins
10x50 br/fr
300 br kick
10x50 br pull with dolphin kick
500 dolphin kick
20x25 fly w/ fins
500 dolphin k w/fins
10x50 br/fr
300 br kick
10x50 br pull with dolphin kick
500 dolphin kick
20x25 fly w/ fins
12 PM
Run 42:25 [3] 6.0 mi (7:04 / mi)
shoes: Asics 2150 III
Telephone Loop in the winter rotation.