Training Log Archive: JayXCIn the 31 days ending Jul 31, 2011:
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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 Jul 31, 2011 #
9 AM
Kayak 2:27:00 [2] 12.2 mi (5.0 mph)
slept:8.0
Paddled the length of Hemlock Lake and back from the south boat launch with Ang.
1 PM
Mtn Bike 2:03:00 [3] 18.2 mi (8.9 mph) +2300ft
Over to Harriett with Ang for some single track from Hemlock Lake and then back. Somehow managed to avoid all of the rain.
Saturday Jul 30, 2011 #
9 AM
Road Bike 2:04:00 [4] 41.0 mi (19.8 mph)
slept:8.0
Ride from cj's to Sodus and back.
Friday Jul 29, 2011 #
5 AM
Kayak 1:24:00 [3] 8.6 mi (6.1 mph)
slept:6.5
Out and back on the canal with SW in his tandem.
12 PM
Run 58:20 [3] 8.0 mi (7:17 / mi)
shoes: Asics 2160
TL Road Loop
I was looking forward to running in the rain but got sun and humidity instead.
I was looking forward to running in the rain but got sun and humidity instead.
Thursday Jul 28, 2011 #
7 PM
Kayak 1:35:00 [3] 9.0 mi (5.7 mph)
Out and back from Lock 32.
Wednesday Jul 27, 2011 #
6 AM
Swimming 1:05:00 [3] 1.65 km (39:24 / km)
slept:6.0
300 fr wu
8x75- 50 fr, 25 ba
6x125- 100 fr, 25 ba
Underwater videotaping of my poor breast stroke technique.
8x75- 50 fr, 25 ba
6x125- 100 fr, 25 ba
Underwater videotaping of my poor breast stroke technique.
12 PM
Run 43:00 [3] 6.0 mi (7:10 / mi)
shoes: Asics 2160
Telephone Road Loop
6 PM
Road Bike 1:43:00 [3] 33.0 mi (19.2 mph)
Westside Loop with Richie and GG.
Tuesday Jul 26, 2011 #
6 PM
Road Bike 2:07:00 [3] 39.0 mi (18.4 mph)
slept:7.5
Latte route with RF, EG, GG, SB, SW, cj.
Monday Jul 25, 2011 #
8 AM
Road Bike 1:27:00 [3] 30.0 mi (20.7 mph)
slept:9.5
Gray Road Loop
8 PM
Run 38:00 [2] 3.5 mi (10:51 / mi)
shoes: Asics 2160
1 mile warm up
6x 400 meters at SJU's 3k race pace with :45 sec rest.
1 mile cool down
Highlight of my day.
6x 400 meters at SJU's 3k race pace with :45 sec rest.
1 mile cool down
Highlight of my day.
Sunday Jul 24, 2011 #
8 AM
Run 50:26 [3] 7.0 mi (7:12 / mi)
slept:9.5 shoes: Asics 2160
Smith Rd. Loop
Saturday Jul 23, 2011 #
1 PM
Kayak 1:50:00 [3] 10.0 mi (5.5 mph)
slept:7.5
Out and back on Canandaigua Lake. It's hot out there.
3 PM
Road Bike 1:17:00 [2] 23.0 mi (17.9 mph)
Loop around Middlesex and back.
Friday Jul 22, 2011 #
6 AM
Run 41:00 [3] 5.8 mi (7:04 / mi)
slept:7.5 shoes: Asics 2160
Strong Rd. Loop
Thursday Jul 21, 2011 #
Note
slept:7.0 (rest day)
Wednesday Jul 20, 2011 #
Note
slept:7.0 (rest day)
Tuesday Jul 19, 2011 #
Note
slept:7.0 (rest day)
Monday Jul 18, 2011 #
Note
slept:5.0 (rest day)
Travel for work, great.
Sunday Jul 17, 2011 #
12 AM
Mtn Bike 7:40:00 [3] 33.0 mi (4.3 mph)
Next up was the climb up the Firetower Road (4x for me now) and then a quick descent around the back of Sugarloaf Knob and into Hopi Camp. We frantically looked for TA6, trying to punch it before the 6:30am deadline. Fortunately none of the staff looked at their watch too closely when we arrived as it was very close one way or the other.
Once punched the race was on to get to Ohiopyle before the 8am race deadline and we hammered the entire way to finish up with 20 minutes to spare finishing 3rd in the 3/4 co-ed division, 4th overall.
It was a lot of fun racing with Sony as usual and Bash showed her true grit with a solid showing despite some very tough circumstances to deal with just prior to and throughout the race.
Once finished we headed straight to the post-race breakfast feast put together by the local diner which was excellent. A shower, the awards (new glasses for SJU) and a nap and then we headed for home with a stop for DQ (a Bash ritual) chased down by some Frapaccinos a few hours later.
Once punched the race was on to get to Ohiopyle before the 8am race deadline and we hammered the entire way to finish up with 20 minutes to spare finishing 3rd in the 3/4 co-ed division, 4th overall.
It was a lot of fun racing with Sony as usual and Bash showed her true grit with a solid showing despite some very tough circumstances to deal with just prior to and throughout the race.
Once finished we headed straight to the post-race breakfast feast put together by the local diner which was excellent. A shower, the awards (new glasses for SJU) and a nap and then we headed for home with a stop for DQ (a Bash ritual) chased down by some Frapaccinos a few hours later.
Saturday Jul 16, 2011 #
12 AM
Mtn Bike 3:00:00 [3] 17.0 mi (5.7 mph)
slept:0.2
Bike to TA4 cont'd.
3 AM
Trek 5:00:00 [3] 12.3 mi (24:23 / mi)
slept:0.0 shoes: Salomon XT Wings 2 II
At the TA we drop our bike, unload 15 lbs of food and get the map for the o-course. We plot the points on the on the topo and then transpose them to a trail map of the area that Sony fortunately had which made it significantly easier. We collect a challenging OP1, OP2 at bald summit, bushwhack to OP4 at a gas well and then OP3, and OP5.
Cut-off for the o-course was 8 am and while quickly looking at the map we figured we'd have no trouble but as we approached the TA we noticed it was all up hill. We were forced to run the last mile and made it back with minutes to spare.
8 AM
Mtn Bike 7:00:00 [3] 36.5 mi (5.2 mph)
Since we had made it back to the TA before the cut-off we were rewarded with another o-course, great... This one was on bike however which was a welcome change to my feet. As luck/fate would have it our route for the 5 points available had us going straight back down the route we had just returned on. It was all down hill on a paved road to OPB5 and we made it there in only a few minutes. Unfortunately the best route we could come up with had us climb back up from there right past the TA and onto OPB2 and OPB3. OPB4 was on the opposite side of the map and it was very tempting to just grab OPB1 and head out as we passed it on the way. If we had known how miserable the route to OPB4 was it would have made the decision much easier. It seems the area is about to be logged and someone in a bulldozer had taken it upon themselves to repair the jeep trails by turning what was probably a great, hardpacked single track trail into a loose stone and sand road.
We punched the point and decided to head around the peak in the opposite direction to avoid the mess we had just come down but not long into it we discovered the dozer had been to the other side as well making the trail fresh, mushy dirt and surfaced with track marks so it felt like you were riding on rumble strips.
As it turns out, we were the only team to get this point. Lucky us. :-)
From here we biked back down to Bakersville and stopped and a gas station for lunch and I think overwelmed the lady working the joint. At ths point it was apparent I didn't need all of the food I was still carrying and unloaded a bunch of it into the trash. Even Sony had extra to throw away.
3 PM
Trek 6:00:00 [3] 13.0 mi (27:42 / mi)
shoes: Salomon XT Wings 2 II
After finding TA5 at Hidden Valley Ski Resort we changed to trekking shoes and headed out for more OP's. Bash and Sony devised a nice loop which enabled us to get 5 points with and option closer to the TA for 2 others if time allowed. The route was pretty straight forward but involved tons of elevation gain and loss making travel slow. We hit the 5th point and decided we didn't have time for any others if we were going to make the 9pm cut-off which we did with 10 minutes to spare.
I kind of felt bad keeping the TA crew there 'til the last minute but that quickly went away when they said the lodge was locked and we couldn't get any water.
9 PM
Mtn Bike 3:00:00 [3] 17.0 mi (5.7 mph)
slept:0.2
From the TA we biked thru the ski resort and up to an excellent 10 mile downhill section which felt like around 50 mph in my sleep-deprived state. That became more evident later on as I had 2 issues on the way to TA6.
The first came when on another long stretch along a creek we zoomed right passed the turn we wanted to take forcing us to improvise along the way. In retrospect I think it was a better route antyways as it was all on decent gravels roads, which our original route wasn't.
The second issue came when traveling along on the route we had taken the day before our road tee'd into another on a bend. I didn't recognize it and could not figure out our exact location based on what I saw in front of us. A quick fact-finding mission added more confusion so we decided to re-trace our steps (all down hill) until we re-connected with our route. As it turned out we weren't off but the T intersection in the dark didn't quite reveal what the map was showing and in my sleepiness it caused us about a 30 minute delay and a bit more elevation gain.
The first came when on another long stretch along a creek we zoomed right passed the turn we wanted to take forcing us to improvise along the way. In retrospect I think it was a better route antyways as it was all on decent gravels roads, which our original route wasn't.
The second issue came when traveling along on the route we had taken the day before our road tee'd into another on a bend. I didn't recognize it and could not figure out our exact location based on what I saw in front of us. A quick fact-finding mission added more confusion so we decided to re-trace our steps (all down hill) until we re-connected with our route. As it turned out we weren't off but the T intersection in the dark didn't quite reveal what the map was showing and in my sleepiness it caused us about a 30 minute delay and a bit more elevation gain.
Friday Jul 15, 2011 #
10 AM
Mtn Bike 2:15:00 [3] 15.7 mi (7.0 mph)
slept:6.0
Bike out to Confluence with about 8 hours of food. It appears the hillside traverse On the Baumann trail is quicker than the Sugarloaf Trail as teams who started behind us arrive at CP1 before us and they didn't pass us along the way. Quick ride down the Firetower Rd. to TA1.
12 PM
Raft paddle 2:20:00 [3] 10.5 mi (13:20 / mi)
Paddle down the middle Yough in rubber duckies. Bash and I in one and Sony in a second solo. We quickly figured out that our boat was a dud and was plowing a bunch of water for no good reason. We shifted packs around but to no avail. Some fun, easy rapids along the way broke up the long flat water sections.
3 PM
Trek 4:00:00 [3] 14.4 mi (16:40 / mi)
shoes: Salomon XT Wings 2 II
Drop the boats and jog to the TA where we grab our rappel gear and the head to the rappel site which is off of the pedestrian bridge down to the edge of the river. From there its back to the TA where we grab the remaining 40 hours of food and hike out on the Laurel Highlands Trail. So far everything is going along well because we've done this exact course before!
Fortunately I remembered something Doug the race director kind of mentioned under his breath and we made a quick trip down to the river and into TA3 in Confluence with a stop at a gas station for fluids along the way.
7 PM
Mtn Bike 5:00:00 [3] 27.5 mi (5.5 mph)
From TA3 we headed up to a common CP from last years Nationals. I had previously messed this route up but Joe and Jeff had got it correct so when were plotting out route we consulted with the topo map master and he confirmed from memory the correct route. From here we picked up two other common CP's (covered bridge) while heading to the bike drop, mostly on gravel roads and a few less traveled jeep trails. Most of the way is in the granny gear climbing.
Wednesday Jul 13, 2011 #
12 PM
Run 37:10 [3] 5.3 mi (7:01 / mi)
slept:7.5 shoes: Asics 2160
Shortened Telephone Road loop
Tuesday Jul 12, 2011 #
7 PM
Mtn Bike 45:00 [3] 8.0 mi (10.7 mph)
slept:7.5
Ride out to the Crit to double-check bike.
Sunday Jul 10, 2011 #
8 AM
Road Bike 2:32:00 [2] 43.0 mi (17.0 mph)
slept:8.0
Thru Honeoye and back with Richie.
12 PM
Kayak 2:27:00 [3] 13.5 mi (5.5 mph)
From Lock 32 to the oxbow and back with SW and EG.
Saturday Jul 9, 2011 #
Orienteering (Sprint O) 24:00 [4] 2.4 km (10:00 / km)
slept:6.5 shoes: Montrail Mountain Masochists
Arrived at the park with 25 minutes to go before the Score-O began. Screwed up #2 very bad, forgot that #8 was moved, and then tried to punch #13 after #9 and after #10. Should have looked at my compass.
10 AM
Orienteering 58:15 [3] 5.77 mi (10:06 / mi) +672ft 9:06 / mi
Started Score-O about 2 minutes after finishing the Sprint. Change in scale was a little dificult to adjust to at first. Could have run to 169 from 162 a little better. For some reason I ran to the creek and followed it to the bridge. Things went well thru the south end of the map and back to Blossom Road, crossed over and then heading west I realized I wouldn't be able to clear the course and dropped 189, 193, 167 and 175.
Finished second overall. Looks like ccsteve won and was docked 40 pts for going over by 3 minutes but he had enough totalled to still beat me with the penalty.
I forgot about the extra minute added to the total time. I should have added 175 after punching 173 as I had already been to it on the Sprint but I thought I was cutting it pretty tight as it was.
Good to get on a map before next weekend.
Finished second overall. Looks like ccsteve won and was docked 40 pts for going over by 3 minutes but he had enough totalled to still beat me with the penalty.
I forgot about the extra minute added to the total time. I should have added 175 after punching 173 as I had already been to it on the Sprint but I thought I was cutting it pretty tight as it was.
Good to get on a map before next weekend.
Friday Jul 8, 2011 #
9 AM
Run 36:20 [3] 5.0 mi (7:16 / mi)
slept:7.5 shoes: Asics 2160
1 PM
Road Bike 1:56:00 [3] 37.0 mi (19.1 mph)
Thru Bloomfield with EG.
Thursday Jul 7, 2011 #
Note
(rest day)
Back in town.
Wednesday Jul 6, 2011 #
Note
slept:6.0 (rest day)
Tuesday Jul 5, 2011 #
Note
slept:6.0 (rest day)
Monday Jul 4, 2011 #
9 AM
canoe paddle 1:50:00 [3] 9.0 mi (4.9 mph)
slept:8.0
Out and back on the canal with KDU, Richie and EG.
12 PM
Mtn Bike 2:32:00 [3] 40.0 km (15.8 kph)
From EG's to Ellison Park Wetlands and Bay Park West and back.
Sunday Jul 3, 2011 #
8 AM
Run 43:22 [3] 5.75 mi (7:33 / mi)
slept:8.0
Harloff-W. Bloomfield Loop
12 PM
Road Bike 2:55:00 [3] 51.0 mi (17.5 mph)
Around Walworth and Macedon with RF and cj.
Saturday Jul 2, 2011 #
7 AM
Road Bike 5:06:00 [3] 92.0 mi (18.0 mph)
slept:7.0
Friday Jul 1, 2011 #
6 AM
Swimming 1:10:00 [4] 2.3 km (30:26 / km)
slept:6.75
8x75 fr pull on 1:10
4x50 fly/ba on :105
100 ez
3x100 fr sprint, 50 ez
12x25 kick with fins on :25
3x50 fr sprint with fins
6x50 fr pull on :45
4x50 fr pull on :40
100 cd
4x50 fly/ba on :105
100 ez
3x100 fr sprint, 50 ez
12x25 kick with fins on :25
3x50 fr sprint with fins
6x50 fr pull on :45
4x50 fr pull on :40
100 cd