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Training Log Archive: JayXC

In the 31 days ending Oct 31, 2011:

activity # timemileskm+ftload
  Mtn Bike6 19:30:24 134.68(6.9/h) 216.74(11.1/h) 379299.9
  Run12 10:44:55 82.74(7:48) 133.16(4:51) 869221.1
  Swimming8 9:40:00 14.88(38:58) 23.95(24:13)285.0
  Trek2 9:33:00 24.44(23:27) 39.33(14:34) 401171.9
  Road Bike6 8:08:00 129.0(15.9/h) 207.6(25.5/h)134.9
  Kayak3 4:45:32 27.41(5.8/h) 44.12(9.3/h) 5109.2
  canoe paddle3 4:22:00 17.4(4.0/h) 28.0(6.4/h)78.6
  Cyclocross Bike3 3:26:19 36.17(10.5/h) 58.21(16.9/h) 142496.7
  Strength4 2:21:0042.3
  Rollerski1 1:23:37 13.91(6:01) 22.39(3:44) 56116.7
  Total48 73:54:47 480.63 773.5 36391456.3
  [1-5]48 73:54:28
averages - sleep:7.6

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Monday Oct 31, 2011 #

6 AM

Swimming 1:15:00 [4] 2.6 km (28:51 / km)
slept:7.0

300 fr, 200 k w/fins wu
500 fr pull
4x50 fr sprint on 1:45, 2x25 scull, 2x25 fr ez
200 k w/fins
4x50 choice (IMO) on 2:00, 2x25 scull, 2x25 fr ez
200 fr NPS
10x25 fr w/ 4, 3, 2, 1, 0 breaths x 2
10x25 odds kick, evens fly sprint
100 fr cd
12 PM

Strength 35:00 [3]

6 PM

Mtn Bike 1:59:00 [2] 19.0 mi (9.6 mph)

Urban Assault with EG, Richie and Ang.

Sunday Oct 30, 2011 #

Event: ROC - Powder Mills Park [2011 Series #6]
 
Event: Park Ave Bike's Halloween Cyclocross Race
 
10 AM

Cyclocross Bike 45:25 [5] 8.9 mi (11.8 mph) +3ft
slept:9.5

Park Ave Bike Halloween Cross

Masters 40+

Fair start in around 10th and moved up to 3rd by the end of the first lap, 2nd on the 2nd lap and took the lead on the 3rd lap. Held it to the finish for the win. Crashed all by myself turning into the sandbox due to some wet grass on lap 5. Happened so fast I didn't even have a chance to take my hand off the handlebars. Whoops, BANG!

Had planned to head over to the o-meet afterwards but ran out of time waiting for the payout.

Cyclocross Bike 12:00 [1] 0.75 mi (3.8 mph)

1 easy lap prior to the start.

Saturday Oct 29, 2011 #

6 AM

Run 56:23 intensity: (9:06 @1) + (3:14 @2) + (23:51 @3) + (20:12 @4) 7.78 mi (7:15 / mi) +78ft 7:11 / mi
ahr:134 max:196 slept:7.25 shoes: Asics 2160 II

ODR- Halloween Picture Day route
4 PM

Rollerski 1:23:37 [2] 13.91 mi (6:01 / mi) +561ft 5:47 / mi

Trip around the neighborhood after watching the County XC meet.

Friday Oct 28, 2011 #

6 PM

Run 35:26 [2] 4.7 mi (7:32 / mi)
shoes: Asics 2160 II

Harloff Rd Loop

Thursday Oct 27, 2011 #

Note
slept:7.75 (rest day)

10am flu shot seems to be kicking my butt.

Wednesday Oct 26, 2011 #

6 AM

Swimming 1:10:00 [3] 2.75 km (25:27 / km)
slept:7.5

3x 200 fr, 50 ba wu
4x25 fr w/tennis balls under chin
8x50 fr on :50
4x25 br w/tennis balls under chin
4x125 as 100 fr, 25 fly in 2:10
8x50 k w/fins dolphin on :50
4x25 fr w/tennis balls between ankles
8x50 1-4 as fly/ba, 5-8 as ba/br on :60
7 PM

Road Bike 38:00 [3] 8.0 mi (12.6 mph)

Kind of a lame spin.
C • all 5

Tuesday Oct 25, 2011 #

Note
slept:7.5

Snow showers Thursday night! Time to wax some skis.
C • Like! 7
12 PM

Run 42:06 [3] 6.0 mi (7:01 / mi)
shoes: Asics 2160 II

Telephone Rd Loop

I thought I was taking it easy actually. Guess I could have raced harder this past weekend.

Monday Oct 24, 2011 #

7 PM

Road Bike 55:00 [2] 14.0 mi (15.3 mph)
slept:7.75

Spin on the trainer.

Sunday Oct 23, 2011 #

Event: Parma Cyclocross
 

Note
slept:7.0 (rest day)

Up at 5:30am CST for the drive home. It was nice gaining an hour on the way out but its offset way more by the hour you lose on the way back.

12:25 hours to get home. Traffic on I-71 was flying.

Saturday Oct 22, 2011 #

7 AM

Mtn Bike 7:00:00 [3] 50.0 km (7.1 kph)
slept:0.0

Remainder of bike ride.

Suffered a front flat around 3 am due to a thorn. I was hoping the sealant would close it but no such luck. Of course that was before I opened the tire up and found that all of the sealant was dried up. I guess its the other bike I had just put sealant in.
C • Thanks 5
C • Noodles? 4
8 AM

Mtn Bike 30:00 [3] 6.0 km (12.0 kph)


Ride from TA to paddle start with all paddling gear. Very cold.

9 AM

canoe paddle 1:25:00 [3] 8.0 km (5.6 kph)

Paddle from LBL back to the beach in thick fog. Reminded me of the fog from the '07 MIX (same boats too). Paul led us right to the channel we needed and as we entered it the sun burned of the fog in about 10 minutes.

As I told Yak at the finish I don't the think our placing reflects the effort we put out. Unfortunately we made a number of silly mistakes (not all nav related) along the way which were unrecoverable from for a better finish.

Friday Oct 21, 2011 #

Event: Checkpoint Tracker US Adventure Racing National Championship
 
7 AM

Run 1:00:00 [3] 6.0 km (10:00 / km)
slept:6.0 shoes: Salomon XT Wings 2 (black)

Checkpoint Tracker Series Championships with Paul Humphreys, Michele Hobson and Peter Jolles as Checkpoint Zero/Tech4o.

A quick beach run by 2 people from each team into canoes and then around 2 boats 100m away then back to the beach where we met the rest of our team and then took off on the 3 point o-course prologue. Quite hectic as Ian Adamson was hoping (apparently it was his idea).

8 AM

canoe paddle 1:07:00 [3] 8.0 km (7.2 kph)

Back to the beach where we load into the boats and paddle across to the LBL. We arrive at the take-out in 5th place just minutes behind WEDALI, SOG/Technu, Alpine Shop, ImOnPoint and a solo guy.

9 AM

Trek 9:00:00 [3] 35.0 km (15:26 / km)
shoes: Salomon XT Wings 2 (black)

O-course with 22 points. We picked a CCW route and knocked off the first few points pretty easily and were moving along well as we kept pace with Bushwacker. Our first issue was on the point in the clearcut/brushfire area and we had to attack it twice to find it.

About 5 hours into it we realized that the CCW was not so optimal for water on the course as every creek we encountered was dry. We struggled for 45 minutes to find CP 26 and had to go out to the road past it to attack it again as the original approach to it didn't offer a great attack. I'm pretty sure we walked past the correct spur numerous times before that. We finally found water in a semi dry creek with puddles in it on the way to the next control.

We finished up just before dark and learned that we were close to 2 hours behind which didn't help morale.

6 PM

canoe paddle 1:50:00 [3] 12.0 km (6.5 kph)


Paddle north with a few controls along the way. We made one mistake towards the end looking for the correct cove to portage through and in our investigation found shin deep mud to play in. On the bright side it was a very nice night for a paddle.
Its interesting how a few slips early in the race can have implications later on. The leaders were fortunate to paddle this section in daylight which I'm sure was much easier.

8 PM

Run 35:00 [3] 3.5 km (10:00 / km)
shoes: Salomon XT Wings 2 (black)

Run the the bike TA with full paddle gear.
9 PM

Mtn Bike 3:28:00 [3] 25.0 km (7.2 kph)

At CP 35 we were given a new map and 15 points to plot. Peter plotted as the rest of us transitioned for a cold night on the bike then helped him get ready. The route was on similar trails to that of the LBL '09 and '11 course and included a great singletrack section which was a lot of fun to race through. On the way to CP 40 we saw WEDALI and Technu heading back towards the boats and at the manned checkpoint we were able to see how long it had taken them to ride the CP40-CP47 loop. We knew how long it had taken us to get to CP40 from the boats and started putting the numbers together and realized we wouldn't make the next time cut-off so we only attempted to pick up CP41 and then planned to head back to the boats.

Peter had quickly plotted the points and at a quick glance figured we needed to take the same route back to the boats as we had taken to CP40 which was not the case. As a result we had allotted way too much time and left 6 points on the course which we should have picked up (and teams behind us at that point did do). I take the blame for that as I should have helped him with the plotting and route selection as we had done earlier. Nothing worse that 3 cold teammates standing around waiting for you to add a little noise to the situation. Stupid.

C • I thought that was you guys! 2

Thursday Oct 20, 2011 #

Note
slept:7.5 (rest day)

Finish up drive, get gear ready, pre-race meeting, map plotting.

Wednesday Oct 19, 2011 #

Note
slept:7.5 (rest day)

On route to LBL, KY.

Tuesday Oct 18, 2011 #

12 PM

Run 44:00 [3] 6.0 mi (7:20 / mi)
slept:7.5 shoes: Salomon XT Wings 2 (black)

Reservior Loop

Monday Oct 17, 2011 #

6 AM

Swimming 1:15:00 [4] 3.4 km (22:04 / km)
slept:7.0

50 fr wu
12x75 pull (25 scull, 50 fr) on 1:30
6x50 dolphin kick w/fins on :48
6x150 fr on 2:30
4x300 pull (200 on 2:45, 100 on 1:30)
2x50 fr on :50
12 PM

Strength 38:00 [3]

Sunday Oct 16, 2011 #

9 AM

Run 57:39 [3] 8.1 mi (7:07 / mi)
slept:8.5 shoes: Asics 2160 II

Willis Road Loop

With a taped ankle, no problems.
C • After giving you a hard time... 3
4 PM

Road Bike 1:29:00 [3] 26.0 mi (17.5 mph)
slept:8.5

Flat West Side Loop to the Latte Ride then home.

Saturday Oct 15, 2011 #

Event: ROC - Irondequoit Bay Park West [2011 Series #5]
 
10 AM

Kayak 1:46:08 [3] 8.67 mi (4.9 mph) +4ft
slept:8.5

On Irondequoit Bay with EG. High winds out of the south made for an easy trip out and a challenging return.
12 PM

Trek 33:00 [3] 2.69 mi (12:16 / mi) +401ft 10:45 / mi
shoes: Montrail Mountain Masochists

Orienteering at Bay Park West.

EG left 30 seconds behind me and we traded positions back and forth over the entire course. Unfortunately he mis-punched #7 along the way. After exchanging maps I twisted the same ankle I hurt about 6 weeks ago so I pulled the plug given the race coming up next week.
Its too bad as I had a blast on L1. Fun area to race in. In most instances it made no sense to take any of the trails.

C • Designed that way;-) 2
7 PM

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

Spin on the trainer with TJU.

L1 - Splits

Friday Oct 14, 2011 #

6 AM

Swimming 1:10:00 [3] 2.9 km (24:08 / km)
slept:7.0

50 fr wu
4x75 fr w/ 4 dolphin kicks off each wall
200 as dolphin kick, x-mas tree skull, 4 br kicks, repeat.
8x125 k w/ fins, 75 flutter, 50 dolphin
200 as dolphin kick on back, skulling over head.
12x100- 4 on 1:40 fr, 4 on 1:30 fr w/ fins, 4 on 1:20 w. fins and paddles, no pull buoy.

Thursday Oct 13, 2011 #

Note

Hey, that's me!
C • which 3

Note
slept:8.0 (rest day)

Wednesday Oct 12, 2011 #

6 AM

Swimming 1:10:00 [3] 3.15 km (22:13 / km)

4x100- 25 skulling drill, 75 br
400 k w/fins
5x50 fr on :50
4x100- 25 skulling drill, 775 ba
400 k w/fins
5x50 fr on :45
4x50- 25 skulling drill, 25 fly
400 k w/fins
5x50 fr on :40 w/ fins
200 k w/ fins
C • Swimming 2
6 PM

Road Bike 1:15:00 [3] 14.5 mi (11.6 mph)

Spin on the trainer followed by pull-ups, push-ups and abs/planks.

Tuesday Oct 11, 2011 #

12 PM

Run 42:42 [3] 6.0 mi (7:07 / mi)
slept:7.5 shoes: Asics 2160 II

Telephone Rd Loop

Warm.

Monday Oct 10, 2011 #

6 PM

Mtn Bike 2:18:24 [2] 20.61 mi (8.9 mph) +379ft
slept:7.75

Urban assault with Richie, VL, DV and AV.

Sunday Oct 9, 2011 #

12 PM

Cyclocross Bike 45:04 intensity: (16 @1) + (5 @2) + (2:03 @3) + (27:23 @4) + (15:17 @5) 8.89 mi (11.8 mph) +678ft
ahr:173 max:187

FMV CX Series #2- Cobbs Hill

Felt fair until around 25 minutes when it seemed like I lost all power. I suppose I'm okay with that given the workload the day before.

Saturday Oct 8, 2011 #

6 AM

Run 1:34:24 intensity: (19 @0) + (5 @1) + (37 @2) + (15:52 @3) + (1:05:30 @4) + (12:01 @5) 13.46 mi (7:01 / mi) +791ft 6:39 / mi
ahr:159 max:186 slept:7.75 shoes: Asics 2160 II

ODR- Mendon Loop

With GG and Tom.
10 AM

Kayak (Surfski) 1:18:24 [4] 8.74 mi (6.7 mph) +1ft

Fairport Regatta

Nice day, almost too warm. Finished 4th, approximately 1 minute out of 2nd. Winner was in a ICF K1. Maybe I need another boat?
C • Adventure racers always 3
1 PM

Mtn Bike 4:15:00 [2] 72.0 km (16.9 kph)

Trail ride to Bay Park West from home nearly all on trails and then back home.
C • we 3

Friday Oct 7, 2011 #

6 AM

Swimming 1:10:00 [4] 3.1 km (22:35 / km)
slept:6.5

200 fr, 200 IM drill wu
12x25- dolphin kick under water half length, swim remainder. 1-6 fr, 7-12 fly
5x125- 75 fr, 50 ba on 2:20
2x400 fr on 6:15
1000 fr pull broken as 3x200 on 3:00, 4x100 on 1:25.

Thursday Oct 6, 2011 #

6 PM

Run 54:00 [3] 7.8 mi (6:55 / mi)
slept:7.75 shoes: Asics 2160 II

Out past Semmel Park and back on the LVT. I certainly didn't violate the secret RtH pact by adding in 5x2 min hard, 1 min easy along the way either.
C • Secret Pact 1

Wednesday Oct 5, 2011 #

6 AM

Swimming 1:15:00 [4] 2.9 km (25:52 / km)
slept:6.5

200 fr, 200 k w/ fins, 200 fr pull
4x25 skulling drill (x-mas tree)
4x50 fly on 1:00
3x200 pull on 2:50 (3-3, NPS, 3-3)
4x25 skulling drill (cannonball/feet forward)
3x200 pull on 2:50 (3-3, NPS, 3-3)
4x25 skulling drill (windshield wiper)
3x200 pull on 2:50 (3-3, NPS, 3-3)
12 PM

Strength 33:00 [3]

6 PM

Cyclocross Bike 1:43:50 [2] 17.63 mi (10.2 mph) +743ft

Fun loop throught Victor trails with Richie, Ang and EG.

Tuesday Oct 4, 2011 #

12 PM

Run 42:15 [3] 6.0 mi (7:03 / mi)
slept:8.0 shoes: Asics 2160 II

Reservoir Loop

Monday Oct 3, 2011 #

6 AM

Swimming 1:15:00 [4] 3.15 km (23:49 / km)
slept:6.75

200 fr, 200 pull fr wu
4x25 skulling drill
2x75 on 1:15 waiting for lane re-adjustment
10x100 fr pull on rotating interval of 1:30, 1:20, 1:10. I think this turned into all on 1:20 by the first time thru.
4x25 skulling drill
4x(2x25 swim, 6x50 fly kick w/fins) in IM order.
100 fr cd
12 PM

Strength 35:00 [3]

6 PM

Kayak 1:41:00 [3] 10.0 mi (5.9 mph)

Out and back on the canal with Richie and TF. Last 40 minutes with headlamps. Garmin is DOA.
C • DOA? 9

Sunday Oct 2, 2011 #

Event: ROC - Mendon Ponds Park [2011 Series #4]
 

Note

 Apple Farm CX video from a few weeks ago.
2 PM

Road Bike 2:51:00 [3] 52.0 mi (18.2 mph)
slept:9.0

Attempted to paddle Hemlock Lake but 3/4 of the way there I realized I had forgotten my paddle. Turned around and went home but fortunately the rain had stopped so I rode around Honeoye Lake instead.

Typing this on my new iPad. Here I thought I would be surprising KDU with some perfume for our anniversary.
C • Happy Anniversary! 2

Saturday Oct 1, 2011 #

8 AM

Run 1:21:00 [3] 11.0 mi (7:22 / mi)
slept:8.0 shoes: Asics 2160 II

North on 64- Cole-M. Sq.-Probst-Auburn trail- Lehigh Valley Trail.

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