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Training Log Archive: JayXC

In the 31 days ending Jan 31, 2013:

	activity	#	time	miles		km		+ft	load
	Swimming	11	13:02:00	19.29	(40:32)	31.05	(25:11)		342.0
	Road Bike	9	8:35:00	135.0	(15.7/h)	217.26	(25.3/h)		109.0
	XC skiing- Classic	2	7:10:01	50.06	(8:35)	80.56	(5:20)	4185	117.1
	Run	8	6:25:22	50.1	(7:42)	80.63	(4:47)		115.6
	XC Skiing- Skate	3	5:39:21	43.45	(7:49)	69.93	(4:51)	2708	101.8
	Orienteering	4	4:01:39	22.71	(10:38)	36.55	(6:37)	679	95.2
	Mtn Bike	4	2:51:11	33.79	(11.8/h)	54.38	(19.1/h)	2051	38.3
	Kayak	1	2:21:00	10.38	(4.4/h)	16.7	(7.1/h)	238	42.3
	Strength	4	1:41:00						30.3
	Total	44	51:46:34	364.78		587.06		9861	991.6
averages - sleep:7.3

5:10

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Thursday Jan 31, 2013 #

12 PM

Run 45:22 [3] 6.0 mi (7:34 / mi)
slept:7.5 shoes: Asics 2170

River Loop

6 PM

Road Bike 1:00:00 [3] 16.6 mi (16.6 mph)

wu
3x climbing for 2min, seated for 2min, done 2x
cd

Wednesday Jan 30, 2013 #

6 AM

Swimming 1:05:00 [3] 2.4 km (27:05 / km)
slept:6.5

Late to pool due to dropping kids off at practice, no warm-up.

4x150 fr w/ 2 dolphin kicks off each wall on 2:15
6x50 fly on 1:10
400 fr pull in 5:25
8x25 odds fly, evens fr on :40
4x100 fr on 1:40
4x100 kick w/fins on 1:40
4x25 in IM order on :40

C • AM Practice? 2

7 PM

Road Bike 1:00:00 [2] 16.1 mi (16.1 mph)

Spin on the trainer.

8 PM

Strength 25:00 [3]

Tuesday Jan 29, 2013 #

12 PM

Run 41:08 [3] 5.3 mi (7:46 / mi)
slept:8.0 shoes: Asics 2170

Winter Pond Loop.

Seems significantly faster with no snow.

Monday Jan 28, 2013 #

6 AM

Swimming 1:08:00 [4] 3.0 km (22:40 / km)
slept:7.0

8x25 fr wu
4x300 fr pull on 4:20
12x25 scull odds, ba evens on :40
7x150 fr on 2:20
10x25 dolphin kick odds, br evens on :40

6 PM

Road Bike 35:00 [2] 8.7 mi (14.9 mph)

Spin til dinner was ready.

C • what's for dinner? 9

Sunday Jan 27, 2013 #

Event: BFLO Ski-O Byrncliff Resort

12 PM

XC Skiing- Skate 45:00 [3] 6.2 mi (7:15 / mi)
slept:10.0

Laps at Bristol.

Saturday Jan 26, 2013 #

Note

Ok, so which one of you sent me this nice head cold over the Internet? You can dial back the sinus pressure any time now please.

C • They sent it to me too 1

Friday Jan 25, 2013 #

Note
(rest day)

Thursday Jan 24, 2013 #

12 PM

Run 45:10 [3] 5.3 mi (8:31 / mi)
slept:7.25 shoes: Asics 2170

Winter version of Pond Loop

Wednesday Jan 23, 2013 #

6 AM

Swimming 1:15:00 [3] 2.3 km (32:37 / km)
slept:7.0

250 fr wu
4x25 sculling
4x125 fr w/ 3 sec glide off each wall on 1:50
4x25 kick w/o fins on :35
6x50 fr w/ 6 beat kick on :55
4x25 sculling
4x150 odds fr/fly/fr, evens fr/ba/fr on 2:40
4x25 dolphin kick, no fins on :40
4x50 as fly, ba, 2x fr on :1:10

Tuesday Jan 22, 2013 #

7 PM

Road Bike 1:00:00 [2] 15.8 mi (15.8 mph)
slept:7.5

Spin on the trainer.

Monday Jan 21, 2013 #

Note
slept:8.0

Attempted to go rollerskiing but discovered I had a flat. Spent 45 minutes changing it which I could have logged as strength training.

Sunday Jan 20, 2013 #

Event: ROC - Ski-O Mendon Ponds Winterfest

12 PM

Orienteering 1:15:39 [4] 8.21 mi (9:13 / mi) +679ft 8:33 / mi
slept:8.0 shoes: Salomon XT Wings 2 (Black II)

ROC 'Ski-O' on foot.

Two big mistakes.

Heading to 176 I turned north on the wrong trail and actually wasn't sure where I was for a few minutes (5:20) until I backtracked.

The second mistake was 154, the last control about 50 meters from the finish that I completely overlooked. I punched the finish control, went inside, downloaded and realized my mistake with some help, ran back out to get it, re-punched the finish. When I downloaded for the second time I was :45 behind the leader when I left. Oh well.

5 PM

Road Bike 1:00:00 [2] 16.1 mi (16.1 mph)

Spin on the trainer.

7 PM

Strength 29:00 [3]

Saturday Jan 19, 2013 #

Event: Medved Winter Challenge

9 AM

Orienteering 18:00 [3] 1.8 mi (10:00 / mi)
slept:8.0 shoes: Salomon XT Wings 2 (Black II)

Medved Winter Challenge with cj. It's a shame the snow melted as MN, IW and LW had a really cool race planned with skiing, snowshoeing, biking and post-holing planned. Still ended up being a lot of fun.

1st O-course.

Mtn Bike 10:00 [3] 2.8 mi (16.8 mph)

Ride to 2nd O-course on park roads.

Orienteering 1:05:00 [3] 6.5 mi (10:00 / mi)
shoes: Salomon XT Wings 2 (Black II)

2nd O-course. Made one poor route choice which allowed TH and BM to get back to the TA ahead of us by a few minutes.

10 AM

Mtn Bike 13:00 [3] 2.8 mi (12.9 mph)

Ride back to start for a gear check. Informed we could visit the remaining sections in any order so decided to head back up to get the highest point value (control 19) next then on to the next bike drop.

11 AM

Mtn Bike 18:00 [3] 5.0 mi (16.7 mph)

Ride to cp19 then the bike drop followed by a ride back to start again.

Orienteering 15:00 [3] 1.0 mi (15:00 / mi)

Run to the edge of a pond to pick up 2 eggs and then bring them back without breaking them. Successful on first attempt. Not so easy in bike shoes. Passed TH and BM on the way.

C • Bike shoes 2

12 PM

Orienteering 1:08:00 [3] 5.2 mi (13:05 / mi)
shoes: Salomon XT Wings 2 (Black II)

3rd O-course. Visited a few areas of the park I've never been to near rte 65. Held the lead for the win.

C • Congrats! 2

Friday Jan 18, 2013 #

6 AM

Swimming 1:10:00 [4] 3.6 km (19:27 / km)
slept:4.0

8x25 dolphin kick, no fins
800 fr pull, 3-3 breathing, no breathing outside of flags.
4x50 br with double pullout off each wall.
4x25 fr with 3 breaths per length
8x100 fr 5-5 breathing down, 3-3 breathing back on 1:45
4x50 fr on :45
4x25 fr on :35 with 1 breath per length.
4x50 fr on :40

Thursday Jan 17, 2013 #

Note
slept:7.25 (rest day)

Umphreys McGee concert in Syracuse.
Hoping I don't fall asleep at my desk today.

Wednesday Jan 16, 2013 #

6 AM

Swimming 1:10:00 [4] 3.05 km (22:57 / km)
slept:6.5

100 fr wu
4x50 ba on :60
4x150 fr on 2:45
400 fr at 1000 fr race pace (5:54)
4x50 br on 1:15
4x125 fr on 1:45
200 fr at 500 fr race pace (2:54)
6x75 fr on 1:10
100 fr at 200 fr race pace (1:22)
4x25 ba ez
4x50 fr pull on :40

Tuesday Jan 15, 2013 #

12 PM

Run 44:10 [3] 6.0 mi (7:22 / mi)
slept:7.75 shoes: Asics 2170

River Loop

6 PM

Road Bike 1:00:00 [2] 16.3 mi (16.3 mph)

Spin on the trainer.

Monday Jan 14, 2013 #

6 AM

Swimming 1:20:00 [3] 2.8 km (28:34 / km)
slept:6.75

200 fr wu
12x50 kick/swim, drill swim on :60
5x100 kick w/ fins on 2:00
8x25 odds br, evens fly on :35
5x100 kick w/ fins on 2:00
500 fr 3-3 breathing in 7:40
6x50 br kick on 1:20

6 PM

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

Spin on the trainer.

7 PM

Strength 25:00 [3]

Sunday Jan 13, 2013 #

9 AM

Mtn Bike 2:10:11 [2] 23.19 mi (10.7 mph) +2051ft
slept:8.0

Around the Bay Ride.

12 PM

Kayak 2:21:00 [3] 10.38 mi (4.4 mph) +238ft

Up Irondequoit Creek and back from Baycreek. There was just a little current to contend with.

C • No wonder 3

Saturday Jan 12, 2013 #

3 PM

Run 1:18:00 [3] 10.8 mi (7:13 / mi)
shoes: Asics 2170

School Loop w/ rte 64 option.

Friday Jan 11, 2013 #

6 AM

Swimming 1:12:00 [4] 3.0 km (24:00 / km)
slept:6.75

300 fr, 200 kick w/fins wu
3x250 fr focusing on upper body streamline position off wall on 4:30
50 ez
8x50 kick w/o fins. I suck w/o fins.
6x125 1-3 as 100 fr, 25 fly, 4-6 as 100 fr, 25 ba on 2:15 focusing on lower body streamline position off wall.
200 fr pull
4x25 fr w/ 6 dolphin kicks off the wall
4x50 fr sprint with fins and paddles on :60.
50 fr ez

Thursday Jan 10, 2013 #

7 PM

Run 48:30 [3] 6.4 mi (7:35 / mi)
slept:7.5 shoes: Asics 2170

Bernie Loop.

Wednesday Jan 9, 2013 #

6 AM

Swimming 1:18:00 [4] 2.5 km (31:12 / km)
slept:6.75

200 fr, 200 kick wu
3x100 kick w/o fins
8x50 fr 1-3 on :55, 4 sprint with 1 EXTRA minute of rest then repeat.
12x25 1-4 and 9-12 as 3,5,7,9 breathing, 5-8 as dolphin kick all on :40
3x100 kick w/o fins
8x50 ba 1-3 on 1:15, 4 sprint w/ extra minute rest, repeat.
8x25 1-4 3,5,7,9 breathing, 5-8 dolphin kick all on :40
4x50 fr sprint with fins and paddles on :60

7 PM

XC Skiing- Skate 1:11:00 [3] 10.5 mi (6:46 / mi)

Laps on the "ice ring" formerly known as the Bristol Nordic Center. Wiped out right in front of Arthurd on the first lap when my ski locked into a groomer track (or may be she tripped me...)
Completely different conditions compared to last weekend. Looks like it will be a rollerski weekend coming up.
2x1k hard with 1k rest in between.

C • ha! 1

Tuesday Jan 8, 2013 #

12 PM

Run 47:10 [3] 5.3 mi (8:54 / mi)
slept:7.25 shoes: Asics 2170

Improvised Pond Loop.

Apparently the parks don't plow the paved paths with the exception of the river bridge.

Monday Jan 7, 2013 #

6 AM

Swimming 1:05:00 [3] 2.8 km (23:13 / km)
slept:7.0

200 fr wu
4x250 pull as 200 fr, 50 ba on 4:00
12x50 drill/swim 1-4 br, 5-8 fr, 9-12 ba on 1:10.
400 fr pull
12x50- 1-4 br, 5-8 fr, 9-12 ba on 1:10.

7 PM

Road Bike 1:00:00 [2] 14.0 mi (14.0 mph)

Easy spin.

Sunday Jan 6, 2013 #

9 AM

XC Skiing- Skate 3:43:21 [3] 26.75 mi (8:21 / mi) +2708ft 7:37 / mi
slept:8.5

About 4" of new snow fell overnight making the skating pretty slow. 36 miles the day before didn't help either. Started at Gamelin and skied out to Penguin then out trail 1 to the Western Hut. Skied the parkway and trail 1 back. It continued to snow the entire time we skied.

Rained the entire ride home.

C • Don't know much 5

Saturday Jan 5, 2013 #

11 AM

XC skiing- Classic 5:10:33 [3] 36.56 mi (8:30 / mi) +3570ft 7:47 / mi
slept:8.0

Gatineau Trip '13
Started at P8 then out to Fortune Parkway to trail 36 then onto 50 which we took to Lake Taylor then back. The Gatineau Loppet is point to point this year and starts near Lake Taylor so we got a nice preview. Beautiful bluebird sky and tons of snow.

Friday Jan 4, 2013 #

6 AM

Swimming 1:07:00 [3] 2.45 km (27:21 / km)
slept:6.5

100 fr wu
6x75 as 50 ba, 25 fr on 1:20
100 ez
400 pull as 75 ba, 25 fr
12x50 as 2x50 fr on :55, 50 stroke sprint on 1:30. Repeated in IM order.
6x100 as 25 kick w/ fins, 75 fly on 1:50, same but ba on 1:40, same but fr on 1:30.
200 fr cd

Thursday Jan 3, 2013 #

Note
(rest day)

Kids first Nordic race at Mendon Ponds. TJU 7th, SJU 3rd in Varsity B which would have been 17th in Varsity A.

Wednesday Jan 2, 2013 #

6 AM

Swimming 1:12:00 [3] 3.15 km (22:51 / km)
slept:7.0

200 fr wu
3x400 fr pull on 5:45
4x50 ba on :60
50 fr ez
2x25 scull
4x50 br on 1:15
50 ez
2x25 scull
4x200 fr pull on 3:00
4x25 br pull, dolphin kick.

Seems like I'm missing something.

6 PM

Road Bike 1:00:00 [2] 15.2 mi (15.2 mph)

High cadence, low load.

7 PM

Strength 22:00 [3]

Tuesday Jan 1, 2013 #

10 AM

XC skiing- Classic 1:59:28 [2] 13.5 mi (8:51 / mi) +615ft 8:29 / mi
slept:7.0

Easy classic ski at Mendon.

4 PM

Run 35:52 [3] 5.0 mi (7:10 / mi)

Chamberlain Loop

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