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Training Log Archive: JayXC

In the 31 days ending Dec 31, 2011:

	activity	#	time	miles		km		+ft	load
	Road Bike	11	14:18:44	235.26	(16.4/h)	378.61	(26.5/h)	1128	197.5
	Swimming	11	13:32:00	16.65		26.8			376.5
	Run	10	9:58:33	82.99	(7:13)	133.56	(4:29)	1062	183.8
	Mtn Bike	3	6:46:00	64.81	(9.6/h)	104.3	(15.4/h)		121.8
	XC Skiing- Skate	2	6:04:40	45.05	(8:06)	72.5	(5:02)	4122	109.4
	XC skiing- Classic	1	4:13:44	26.65	(9:31)	42.89	(5:55)		76.1
	Rollerski	2	3:27:42	32.42	(6:24)	52.17	(3:59)	828	41.5
	Trek	2	2:55:00	10.5	(16:40)	16.9	(10:21)		52.5
	Kayak	1	2:55:00	13.0	(4.5/h)	20.92	(7.2/h)		35.0
	Strength	5	2:38:00						47.4
	canoe paddle	1	1:05:00	5.11	(4.7/h)	8.22	(7.6/h)		19.5
	Total	49	67:54:23	532.44		856.88		7140	1261.1
	[1-5]	49	67:54:06
averages - sleep:7.4

5:02

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» now

Saturday Dec 31, 2011 #

8 AM

XC Skiing- Skate 3:37:14 [3] 26.96 mi (8:03 / mi) +2563ft 7:24 / mi
slept:9.0

Another great day of skiing.

Started at P8-Gat. Pkwy-32-Fortune Pkwy-1-1B-Champlain Pkwy all the way down to P1 and back up to Gat. Pkwy to P8. It was snowing very hard for the first 2 hours which then transitioned to ice pellets for the remainder. 3-5" of fresh snow on top of what had been previously groomed made for slow progress most of the day.

Made it back home just in time for summer.

If I can figure out why Garmin Communicator seems to be screwed up I'll upload the routes from yesterday and today.

9 PM

Trek 1:25:00 [3] 2.7 mi (31:29 / mi)

Hike up to the jump-off on Stid Hill to watch the fireworks at Bristol Mountain with KDU, TJU, KDU, KS and DV.

C • mysterious lights 2

Friday Dec 30, 2011 #

12 PM

XC skiing- Classic 4:13:44 [3] 26.65 mi (9:31 / mi)
slept:7.5

Quick trip up to Gatineau Park for the first classic ski of the season which I'm sure will leave a mark tomorrow. Started at P16 (7 degrees F) and skied 50-52-53-55 out and back to 50 which we took back to P15. Only 50 was tracked but I'm not complaining. Interesting wildlife sighting of the day, a wolf which ran right in front of us on 53.

Hoping the rain forecasted for tomorrow in Ottawa is actually snow up in the park.

C • Distance 4

Thursday Dec 29, 2011 #

9 AM

Run 59:00 [3] 8.4 mi (7:01 / mi)
slept:9.0 shoes: Asics 2160 II

Parrish Road Loop

Wednesday Dec 28, 2011 #

6 AM

Swimming 1:10:00 [3]
slept:6.0

200 fr wu
3x100 k w/fins
2x25 fr w/ personal attention from Lorie under water. Too much lateral motion w/ arm extended prevents rotation of hips.
20x25 fr/br on :60
4x150 fr pull on 2:10
4x150 fr on 2:25
2x25 scull
20x25 fr/br on :60

3 PM

Road Bike 1:42:00 [2] 27.5 mi (16.2 mph)

Spin on the trainer watching Rise of the Planet of the Apes.

C • Getting desperate, I see... 2

7 PM

Strength 35:00 [3]

At Planet Fitness.

Tuesday Dec 27, 2011 #

1 PM

Kayak 2:55:00 [2] 13.0 mi (4.5 mph)
slept:8.5

On Hemlock Lake with Ang. Attempted to paddle Honeoye Lake first but the wind out of the south made the put-in nearly impossible. Drove over to Hemlock which looked a little calmer and offered a sheltered put-in. It wasn't as nice by the time we got off it.

Monday Dec 26, 2011 #

9 AM

Run 1:10:00 [3] 9.8 mi (7:09 / mi)
slept:7.5 shoes: Asics 2160 II

School Loop

3 PM

Road Bike 1:26:00 [3] 24.0 mi (16.7 mph)

Loop down through Bloomfield and back.

Saturday Dec 24, 2011 #

7 AM

Swimming 1:25:00 [4] 1.9 km (44:44 / km)
slept:7.5

Xmas Relays at the WAC

Over 40 swimmers joined in the fun including cj.

500 fr, 10x50 fr on: 60 warm up.

Relay #1-
5x100- odds fr, evens IM with 10 push-ups between each leg. I think my 13 yr-old team mate was faster than I was but we weren't even in the same zip code as the winners.

Relay #2-
4x50 in IM order. No luck keeping my goggles on off the blocks.

Relay #3-
Current events relay. As a tribute to Steve Jobs we swam 4x50 fr with an apple in your mouth and then passed it off as a baton between each teammate. There wasn't much left of it when we finished.

Relay #4-
Catch-up relay (continuous). So many swimmers we actually split up into 2 different races. In our race the two teams were very well matched and after 4x25 fr from each team we changed it up to fly. After 4x25 fly there was still no advantage so we switched to br and despite some cheating efforts by a certain short bald 50 yr-old guy with the initials VL who snuck in a few fr legs we were still able to make the catch for for the win and a years worth of bragging rights.

C • Fun! 2

11 AM

Rollerski 1:39:00 [2] 15.0 mi (6:36 / mi)

Ski around Mendon with cj.

Friday Dec 23, 2011 #

6 AM

Swimming 1:15:00 [3] 2.5 km (30:00 / km)
slept:7.0

300 fr wu
8x50 scull/w dolphin kick down, br back
8x75 fr pull on 1:10
100 ez
8x25 scull into fly on :40
2x [200 dolphin k w/ fins on back, 4x25 sprint kick on stomach]
100 ez
8x25 scull into ba on :40
3x100 IM on 1:50
Seems like I'm forgetting something.

C • 2x25 scull 3

12 PM

Run 42:29 [3] 6.0 mi (7:05 / mi)
shoes: Asics 2160 II

Reservoir Loop

Thursday Dec 22, 2011 #

12 PM

Strength 38:00 [3]
slept:7.75

6 PM

Road Bike 1:06:00 [3] 18.0 mi (16.4 mph)
ahr:131

Spin on the trainer.

Wednesday Dec 21, 2011 #

6 AM

Swimming 1:20:00 [4] 3.55 km (22:32 / km)
slept:7.0

100 fr, 200 fr pull wu
8x75 k w/ fins
4x200 fr on 3:00
50 ez
2x25 scull
12x50 fr pull on :50
8x50- 1-4 fly/ba, 5-8 br/fr on 1:05
4x100 fr on 1:30
2x25 scull
3x100 fr pull on 1:25

12 PM

Run 53:51 [3] 7.5 mi (7:11 / mi)
shoes: Asics 2160 II

TL Road Loop w/o adder.

Tuesday Dec 20, 2011 #

Note
slept:7.25 (rest day)

Monday Dec 19, 2011 #

6 AM

Swimming 1:12:00 [4] 2.6 km (27:42 / km)
slept:7.0

200 fr, 200 fr pull, 200 fr wu
8x25 scull
5x100 fr on 1:45
5x100 fr on 1:40
5x100 fr on 1:35
200 k w/ fins
100 k w/ fins

6 PM

Road Bike 1:00:00 [2] 16.4 mi (16.4 mph)
ahr:131

Spin on the trainer followed by sit-ups, pull-ups and push-ups. Are you Xmas relay participants getting in your push-ups???

Sunday Dec 18, 2011 #

1 PM

Mtn Bike 3:03:00 [3] 54.0 km (17.7 kph)
slept:7.5

Frozen trail ride to Boughton Park and back with EG.

Saturday Dec 17, 2011 #

8 AM

Run 1:38:27 13.55 mi (7:16 / mi) +553ft 7:00 / mi
ahr:150 max:166 slept:8.5

Skipped ODR again. Such a slacker.

1 PM

Rollerski 1:48:42 [2] 17.42 mi (6:14 / mi) +828ft 5:58 / mi

Around Mendon with EG and cj. At least its cold enough to snow.

5 PM

Road Bike 1:00:00 [3] 16.4 mi (16.4 mph)
ahr:134

Spin on the trainer.

Friday Dec 16, 2011 #

5 AM

Swimming 1:05:00 [4] 1.85 km (35:08 / km)
slept:7.25

300 fr, 200 fr pull wu
6x50 br w/fly kick out, fr back.
8x25 scull/ half under water , half above.
2x100 fly/ba with fins sprint
2x100 fr sprint with fins and paddles
50 ez
300 fr pull
4x50 ba sprint
50 ez

Thursday Dec 15, 2011 #

5 AM

Run 42:51 [2] 5.8 mi (7:23 / mi)
slept:7.5 shoes: Asics 2160 II

Strong Road Loop

8 PM

Road Bike 1:00:00 [2] 16.0 mi (16.0 mph)
ahr:127

Spin on the trainer.

Wednesday Dec 14, 2011 #

6 AM

Swimming 1:09:00 [4] 2.85 km (24:13 / km)
slept:6.5

300 fr wu
3x150 as 25 scull, 100 fr, 25 dolphin kick.
2x25 fly, 200 IM, 4x25 fly, 100 IM
2x25 ba, 200 IM, 100 ba, 100 IM
2x25 br, 200 IM, 100 br, 100 IM
2x25 fr, 200 IM, 100 fr, 100 IM
6x50 fr pull on :50

7 PM

Road Bike 1:02:00 [2] 16.0 mi (15.5 mph)

Spin on the trainer.

8 PM

Strength 15:00 [3]

3x 10 pull-ups, 15 push-ups, 20 sit-ups with SJU.

Tuesday Dec 13, 2011 #

12 PM

Run 43:52 [3] 6.0 mi (7:19 / mi)
slept:7.25 shoes: Asics 2160 II

Reservoir Loop w/ cut-off

Monday Dec 12, 2011 #

6 AM

Swimming 1:10:00 [3] 3.0 km (23:20 / km)
slept:6.75

300 fr, 300 fr pull wu
6x50 k/s
5x100 fr on 1:40
500 fr pull
5x100 fr pull on 1:30
500 fr
100 fr cd

6 PM

Mtn Bike 1:55:00 [3] 25.3 km (13.2 kph)

Perfect night for some trail poaching with Richie, EG and cj.

C • more details please 2

Sunday Dec 11, 2011 #

11 AM

XC Skiing- Skate 2:27:26 [3] 18.09 mi (8:09 / mi) +1559ft 7:32 / mi
slept:8.5

Snow Chasers '11-'12 Tour begins

Hard to believe but we found 18" of fresh snow up on Tug Hill. As we were driving up I was questioning the decision to go as within 5 miles of the "resort" there was still just a dusting on the ground. A few minutes later and we're looking at a winter wonderland with snow clinging to the trees, snow banks by the road and below freezing temperatures.

Skied 2 laps on the south side and 3 laps on the north loop with cj and TJU.

C • holy moly 2

Saturday Dec 10, 2011 #

8 AM

Run 1:36:27 [3] 13.74 mi (7:01 / mi) +509ft 6:47 / mi
slept:8.25 shoes: Asics 2160 II

Opted out of the ODR and caught up on some sleep.

2 PM

Road Bike 2:05:44 [2] 36.36 mi (17.4 mph) +1128ft

Chilly. Rescued by the hot tub afterwards.

Friday Dec 9, 2011 #

5 AM

Swimming 1:22:00 [3] 3.4 km (24:07 / km)
slept:7.25

Got there early enough to actually swim the warm-up.

300 fr, 300 fr pull, 200 kick w/fins, 100 fr
12x50 fr pull on :50 with the following breathing pattern: 3-3, 3-5, 3-7, 3-9 3x.
100 scull
3x300 fr
4x200 pull on 2:50
3x100 IM w/fins

12 PM

Strength 35:00 [3]

Thursday Dec 8, 2011 #

5 AM

Run 49:00 [2] 6.2 mi (7:54 / mi)
slept:7.5 shoes: Asics 2160 II

Bernie Loop

Why do people dim their high beams for on-coming cars but feel its necessary to put them on high for runners?

C • I'm sure... 2

6 PM

Road Bike 46:00 [3] 12.0 mi (15.7 mph)

Spin on trainer.

Wednesday Dec 7, 2011 #

6 AM

Swimming 1:12:00 [3] 2.3 km (31:18 / km)
slept:6.75

300 fr wu
4x75 as 25 br w/ dolphoin kick, 50 br.
4x125 fr w/ 2 fly kicks off each wall on 2:15
6x50 scull/swim
4x125 fr w/ fins, 6 fly kicks off each wall on 2:15
4x50 fly, 200 kick w/o fins
4x50 ba, 200 kick w/o fins

12 PM

Strength 35:00 [3]

Tuesday Dec 6, 2011 #

12 PM

Run 42:36 [3] 6.0 mi (7:06 / mi)
slept:7.75

Telephone Rd Loop

7 PM

Road Bike 1:00:00 [2] 15.6 mi (15.6 mph)

Spin on the trainer.

Sunday Dec 4, 2011 #

3 PM

Road Bike 2:11:00 [2] 37.0 mi (16.9 mph)
slept:8.75

Small ring ride thru Bloomfield and Livonia. Quite a breeze out of the south. No wonder there no is snow.

Saturday Dec 3, 2011 #

Event: 2011 December Chill

9 AM

Mtn Bike 1:48:00 [3] 25.0 km (13.9 kph)
slept:5.0

December Chill in Milford, MI with Ang.

Arrived at Proud Lake Rec Area at 7:00am with about 2" of snow on the ground. Quickly checked in, prepared maps/passport then sorted the gear which took just about every second available prior to the 9:00am start.
The start was on a snow covered road for about 800m then turned into some nice single track. With 66 teams it was quite busy but we picked up the 9 points without too much trouble. Out onto the muddy dirt roads into the Town of Milford for a quick loop on the YMCA single track trails then back to the park HQ on more muddy roads.

http://www.gmap-pedometer.com?r=5209224

C • Congrats! 2

11 AM

canoe paddle 1:05:00 [3] 5.11 mi (4.7 mph)

A quick transition at the truck into paddle gear and then a short run to the boats on the Huron River. We had 4 points to pick up on the out-n-back route. According to Luke the river is the highest he's seen it which didn't allow for cp24 to be placed where it was marked on the map. As an added incentive they put it with cp25 at the end of the out. On the paddle out we were able to determine that we were 4th on the water. This was somewhat fortunate as we didn't have to bust a path thru the 1" thick ice in the channel leading to the Heavner Canoe Livery.

We caught everyone but the lead 2-man team thanks in part to the Jensen 18 we brought along.

http://www.gmap-pedometer.com?r=5209189

12 PM

Trek 1:30:00 [3] 7.8 mi (11:32 / mi)
shoes: Salomon XT Wings 2 (black)

Picked up the o-course map at HQ, transitioned at the truck and then headed out. Made a silly mistake heading to our first point (cp36) and ran right past it. I'm guessing that the map scale change (1:24000---->1:12000) had something to do with it. We continued on to get 39, 42, 37, 35, 38 and looped back for 36 on our way to the north side of the river. Probably cost us about 5 minutes.
We ran a clockwise route on the north side and caught the lead 2 man team as we approached cp28. They stayed with us for the remaining 9 points and ran back to the finish from cp41 about 10 seconds faster than us for the overall win.

http://www.gmap-pedometer.com?r=5209205

Fun, low-key event that I've wanted to try for a few years now. I think the course could have been a little longer given we finished with 2.5 + hours on the clock still and 26 teams were able to clear the course which is rare on a rogaine-style format. I suppose that could have changed significantly if the weather had not been so nice.

Given that we had a 6+ hour drive home we took off prior to the awards and didn't get a chance to try to convince the Infiterra guys to bring back The MIX for 2012...., please.

C • Now 4

Friday Dec 2, 2011 #

6 AM

Swimming 1:12:00 [4] 2.85 km (25:16 / km)
slept:6.0

100 fr wu
4x50 d/s, s/s as ba and br.
6x50 fr pull on :45
100 scull
5x100 fr on 1:40
200 fr in 2:53
100 fr ez
8x75 k w/fins on 1:20
8x25 ba on :25
50 ez
2x100 on 1:30

Thursday Dec 1, 2011 #

Note
slept:7.5 (rest day)

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