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Training Log Archive: JayXC

In the 31 days ending May 31, 2013:

	activity	#	time	miles		km		+ft	load
	Road Bike	8	19:59:06	356.9	(17.9/h)	574.37	(28.7/h)	9478	393.6
	Mtn Bike	9	18:02:44	161.61	(9.0/h)	260.09	(14.4/h)	1642	280.4
	Swimming	11	13:22:00	20.08	(39:56)	32.31	(24:49)		285.6
	Kayak	5	11:13:00	53.79	(4.8/h)	86.57	(7.7/h)		182.1
	Run	11	8:56:19	68.19	(7:52)	109.74	(4:53)	1868	171.5
	Orienteering	3	7:50:00	24.0	(19:35)	38.62	(12:10)		141.0
	Trek	1	35:00	2.5	(14:00)	4.02	(8:42)		10.5
	Total	48	79:58:09	687.07	(6:59)	1105.73	(4:20)	12988	1464.7
averages - sleep:7.5

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Friday May 31, 2013 #

Swimming 1:10:00 [3] 2.45 km (28:34 / km)
slept:6.75

350 fr wu
8x25 dolphin kick
videotaping from deck, looking at flip turn.
5x150 pull as 100 fr, 50 ba on 2:40
8x50 br/fr on 1:10
6x100 kick as 75 fr, 25 fly on 1:40
100 cd

Thursday May 30, 2013 #

6 PM

Kayak (Surfski) 1:38:00 [2] 8.56 mi (5.2 mph)
slept:8.0

Easy paddle with Richie, EG, cj and MB.

Wednesday May 29, 2013 #

6 AM

Swimming 1:10:00 [3] 3.2 km (21:52 / km)

400 fr wu
8x25 kick/swim in IM order on :40
6x150 fr on 2:30
500 fr pull
8x75 ba on 1:30
5x100 fr on 1:45
6x25 fly/fr with fins on :30

6 PM

Road Bike 1:44:00 [4] 37.5 mi (21.6 mph)

Furman Ride in the wind.

Tuesday May 28, 2013 #

5 PM

Run 31:00 [3] 4.0 mi (7:45 / mi)
slept:8.0 shoes: Asics Cumulus 14

Not so easy run before the bike race. Bailed on the race option.

Monday May 27, 2013 #

9 AM

Road Bike 5:19:12 [3] 90.69 mi (17.0 mph) +3707ft
slept:9.0

Down to Dansville for lunch and back with Richie, EG, GG, VL, cj.

Sunday May 26, 2013 #

10 AM

Kayak 2:15:00 [3] 13.7 mi (6.1 mph)
slept:7.5

Out and back on canal with a latte stop.

Saturday May 25, 2013 #

7 AM

Run 1:09:12 [3] 8.37 mi (8:16 / mi) +348ft 7:57 / mi
slept:7.5 shoes: Merrell Mountain Masocists III

Fishers Park trails

3 PM

Mtn Bike 2:37:33 [2] 27.03 mi (10.3 mph) +738ft

LVT spur trails-Seneca-Bought Park-Dryer Rd

Friday May 24, 2013 #

6 AM

Swimming 1:09:00 [3] 3.0 km (23:00 / km)
slept:6.75

8x100 as 25 ba, 75 fr on 1:40
50 ez
10x50 ba pull on :55
5x100 fr on 1:40
4x100 ba on 1:55
6x50 br/fr on 1:05
50 ez
12x25 fly-ba-fr x4 on :30
100 fr cd

Thursday May 23, 2013 #

12 PM

Run 45:58 [3] 6.0 mi (7:40 / mi)
slept:7.5

6 PM

Road Bike 1:26:00 [3] 26.0 mi (18.1 mph)

Dodging storm cells with EG and GG. Fairly successful.

Wednesday May 22, 2013 #

6 AM

Swimming 1:15:00 [3] 2.05 km (36:35 / km)
slept:6.5

Sprint day. Better than IM day I guess.

5x100 kick swim drill swim in IM order
8x75 2 of each stroke on 1:35
2x50 fr sprint
100 ez
4x25 fr sprint
100 ez
100 fr sprint
100 ez
50 ba sprint
50 ez
50 ba sprint
50 ez
50 br sprint
100 ez

6 PM

Road Bike 1:07:00 [2] 20.5 mi (18.4 mph)

Easy ride around Bloomfield.

Tuesday May 21, 2013 #

6 PM

Run 25:00 [2] 3.0 mi (8:20 / mi)
slept:8.0 shoes: Asics Cumulus 14

Warm up and cool down

7 PM

Run race 20:13 [5] 3.5 mi (5:47 / mi)
shoes: Asics Cumulus 14

Chase Corporate Challenge

Faster than I expected to run given the race last weekend and how I felt during the warm-up. I did get beat by the first 2 girls however...

C • Active Recovery 11

Monday May 20, 2013 #

6 PM

Kayak (Surfski) 1:40:00 [2] 8.56 mi (5.1 mph)
slept:10.0

Easy paddle with a few stops to adjust the pedals in the new surfski.

C • What new surfski? 4

Sunday May 19, 2013 #

Note
slept:9.0 (rest day)

Travel home and cleaning gear.

Saturday May 18, 2013 #

Event: ROC - Mendon Ponds Regular Meet

12 AM

Orienteering 2:00:00 [3] 7.0 mi (17:09 / mi)
slept:0.0 shoes: Merrell Mountain Masocists III

We’re given a map with 8 points and instructions that only 7 are required. We select our route and take off arriving at the first point on a pond which is actually a different shape than was mapped causing some confusion. We recover quickly and head to the next point, no problem. While bushwhacking to the next control we encounter an unmapped parallel trail which takes us to an intersection that we can’t locate on the map. We waste time trying to reason where we are and finally decide to relocate out to the road. Once located the remaining points go relatively quickly and we head back to the start.

2 AM

Mtn Bike 3:00:00 [3] 23.0 mi (7.7 mph)

Norwegian MTB-O- The next map has 4 mandatory points plotted on it. Each mandatory point has 2 un-mapped optional points that are only identified on the control prior to it and the points have to obtained in order ( bike to 1, map on 1 identifies location of 1A, map at 1A identifies 1B then on to 2, etc. ). Fun network of trails which we got to know well by the end.
Once completed it’s an 8 mile road ride to the paddle put-in.

5 AM

Kayak 2:30:00 [3] 8.0 km (3.2 kph)

Kayak on the Wallkill River. We arrive at the TA and CP0 is still transitioning. All three teams put on within minutes of each other. Within the first 500m there’s a portage around a dam. The put-in wasn’t exactly clean and we could see CP0 struggling in the shallow water on the other side. We ran the boats further downriver and put in just ahead of them. The river was exceptionally low creating a very bony ride/hike for a good portion of it which was unfortunate since 6” more of water would have made for a very fun paddle. We arrive just a few minutes ahead of CP0.

7 AM

Mtn Bike 1:30:00 [3] 12.0 mi (8.0 mph)

Bike to Foot-O #2- A short road ride to the base of the mountain and onto trails where we climb up 1700’ to Lake Awosting to the bike drop.

9 AM

Orienteering 3:10:00 [3] 9.0 mi (21:07 / mi)
shoes: Salomon XT Wings 3

Drop the bikes and head out for 6 points around the lake. A slight route choice mistake put us up on a cliff which requiring a longer route on trail than was optimal despite warnings from Rodney at the race briefing. Arrived back at the TA still in the lead.

12 PM

Mtn Bike 1:50:00 [3] 14.0 mi (7.6 mph)

Bike to Mohonk Preserve- An all-downhill ride on carriage trails with a few stops for CP’s along the way. EG has spent considerable time in the area and with one look at the map knew exactly where each point was. Made for a fun and fast trip ripping down the trails.

2 PM

Orienteering 2:40:00 [3] 8.0 mi (20:00 / mi)
shoes: Salomon XT Wings 3

We quickly changed into trekking gear and headed out onto the last section. As we did CP0 arrives and we hear Joe yell “ WE’RE COMING FOR YOUUUU” in his best Freddie Kruger voice as they ride into the TA.

There were 6 points to pick up and at each point we were also given a clue to the location of the one bonus point also on the course. In theory once you had enough of the clues you could determine where the bonus point was. Unfortunately we chose a clockwise order for the points which put us the farthest from the optional point once we punched the 6th control and figured out where it was with only 45 minutes left on the clock.

We quickly headed down a reentrant towards the point and a trail which both led to the finish and to the bonus point. As we arrived at the trail we saw CP0 approaching the trail from the bonus point direction and we assumed they had just punched it and they were headed to the finish.

At this point we decided to split up the teams with the 4-person team heading for the bonus and the 2-person team heading to the finish. Tracyn has twisted her ankle 1 hour into the event and it was bothering her and we felt we had the 2 person division won without the bonus. This would allow the 4 person team to travel faster in theory giving them more time to locate the bonus and to make it back before the finish.

As it turned out CP0 did not get the bonus and still had one more optional control to punch before finishing. Tracyn and I made it to the finish before them as the first team to finish with all mandatory/all but the bonus optional point winning the overall and the 2 person co-ed category.

The UNE 4-person team discovered that the trail shown on the map heading towards the bonus didn’t exist just like CP0 had found and ran back to the finish but not before CP0 had made it in minutes before them.

Fun weekend racing with/against friends in a tight battle all race long.

Friday May 17, 2013 #

Event: The Longest Day

11 PM

Trek 35:00 [3] 2.5 mi (14:00 / mi)
slept:8.0 shoes: Merrell Mountain Masocists III

NYARA’s Longest Day with Tracyn Thayer as Untamed New England 2 and Molly Housman, Meghan Smith, Erik Grimm and Dave Lamb as Untamed New England 1.

Bussed to the start at the Stewart State Forest for the Prologue start. We’re given sealed envelopes which we aren’t allowed to open until the race start. Inside is a map with 4 pairs of controls mapped and a punch card and we only need to pick up 2 of the pairs. We blow right by the spur for the first control but otherwise have no trouble and arrive back at the start just behind CP0 (Ang, Sara, Joe, Sony).

Thursday May 16, 2013 #

Note
slept:7.5

Track meets and packing.

Wednesday May 15, 2013 #

6 AM

Swimming 1:15:00 [3] 2.7 km (27:47 / km)
slept:7.0

300 fr wu
6x50 dolphin kick, no fins on 1:10
6x75 as 25 fly, 50 ba on 1:20
6x50 flutter kick on back on 1:10
6x75 as 50 ba, 25 br on 1:20
400 fr pull
6x50 br/fr on :55
200 fr cd

Tuesday May 14, 2013 #

12 PM

Run 44:17 [3] 6.0 mi (7:23 / mi)
slept:8.25 shoes: Asics Cumulus 14

Monday May 13, 2013 #

6 AM

Swimming 1:15:00 [4] 3.5 km (21:26 / km)

50 fr wu
3x450 fr on 8:00
100 fr ez
4x25 head up br
3x500 pull on 8:00
100 ez
4x50 fr on :45
100 cd

Sunday May 12, 2013 #

9 AM

Road Bike 4:11:13 [3] 65.75 mi (15.7 mph) +3378ft
slept:9.5

Abbey/Ashley Ride including lap of Honeoye Lake with GG. Spring came back with a vengeance. Hail on the top of Mosher and Gulick, sunshine in the valleys and constant wind out of the SW.

Saturday May 11, 2013 #

6 AM

Run 1:45:44 [3] 11.52 mi (9:11 / mi) +1520ft 8:10 / mi
slept:7.0 shoes: Asics Cumulus 14

ODR- Indian Hill trails to Crescent Trails

4 PM

Mtn Bike 1:31:00 [2] 29.0 km (19.1 kph)

Dryer Road trails on my new bike!

C • let me guess? 9

Friday May 10, 2013 #

6 AM

Swimming 1:15:00 [3] 2.65 km (28:18 / km)
slept:6.25

no wu
4x25 sculling
4x50 fr on :45
6x50 br/fr on :60
400 kick with fins
4x25 sculling
4x50 fr on :45
6x50 ba/br on :60
400 fr pull 3-5 breathing by 50
10x50 fr on :45 (w/ pull buoy)
50 ez
4x25 sculling

Thursday May 9, 2013 #

12 PM

Run 45:05 [3] 6.0 mi (7:31 / mi)
slept:7.5 shoes: Asics Cumulus 14

6 PM

Mtn Bike 1:38:00 [2] 16.0 mi (9.8 mph)

Dryer Road Loop with Richie. He wanted to give swimlinzi04 and arthurd flat tires but I talked him out of it.

Town sign. ;-)

C • Humm you talked me out of i... 4

Wednesday May 8, 2013 #

Note

The US MTBO team was announced today with Joe as an alternate.
While I admit I don't know much about the other athletes named to the men's team other than what I could find with an internet search for results I find it hard to believe that Joe isn't listed as a rider and one of the other athletes named an alternate if orienteering, mtn biking, MTBO and international experience was truly considered.

C • Canada will be happy to take him! 3

6 AM

Swimming 1:11:00 [3] 2.1 km (33:49 / km)
slept:6.75

3x100 kick-drill-swim-swim
10x25 open turns from wall. 3 fly, 4 fr, 3 br
8x75 fr on 1:05
4x100 IM on 1:50
6x1-turn 25 br/fr from center of pool
2x200 IM then fr.

Pretty tired from bike race still.

C • excuses, excuses... 2

Tuesday May 7, 2013 #

12 PM

Run 45:04 [3] 6.0 mi (7:31 / mi)
slept:7.75 shoes: Asics Cumulus 14

6 PM

Road Bike 1:26:37 [4] 34.72 mi (24.1 mph) +614ft

GVCC- Chili

Actually got away with 2 others on lap 5 for nearly a lap but it was clear we weren't going to stay away and BH was just toying with us. Ended up as a group sprint and I naturally had nothing left for it.

Road Bike 15:00 [3] 4.0 mi (16.0 mph)

Ride to start and back to truck after the finish.

Monday May 6, 2013 #

6 AM

Swimming 1:15:00 [3] 3.3 km (22:44 / km)
slept:6.75

250 fr wu
6x150 fr on 2:30
4x25 half under water, half above.
3x300 fr pull on 4:45
4x125 IM with indexing 50 on 2:30
3x200 ba on 3:45

6 PM

Mtn Bike 1:38:00 [2] 17.1 mi (10.5 mph)

Ride to Dryer Road on Richie's new Superfly.

Sunday May 5, 2013 #

9 AM

Kayak (Surfski) 3:10:00 [3] 18.0 mi (5.7 mph)
slept:9.0

1st paddle with the surfski of the year.
See Richie's log for Garmin track.

1 PM

Road Bike 2:46:04 [2] 45.74 mi (16.5 mph) +1779ft

First half of the Abbey and Ashley Ride with GG, cj, Richie and VL.

Saturday May 4, 2013 #

Event: ROC - Rochester Map Adventure 2013

7 AM

Run 57:16 [3] 7.8 mi (7:21 / mi)
slept:9.5 shoes: Asics Cumulus 14

10 AM

Mtn Bike 4:05:11 [3] 30.96 mi (7.6 mph) +904ft

Rochester Map Challenge

Fun event ripping around the City of Rochester. First team to finish with 81 controls. Sat down in a chair, talked to Dick and Rick while looking at the map for 18 minutes then realized we failed to visit 63.

2 PM

Mtn Bike 13:00 [3] 3.5 mi (16.2 mph)

Sprint up to get CP63 and back, finishing 2nd behind arthurd.

Friday May 3, 2013 #

6 AM

Swimming 1:12:00 [3] 3.1 km (23:14 / km)
slept:6.5

100 fr wu
200 fr on 3:10, 4x50 ba on 1:00
200 fr on 3:10, 4x50 br on 1:10
200 fr on 3:10, 4x50 fr on :50
100 fr ez
12x25 dolphin kick w/ fins on :30
400 fr pull
100 ez
3x100 fr on 1:45
3x100 ba on 2:00
12x25 in IM order on :35

Thursday May 2, 2013 #

12 PM

Run 47:30 [3] 6.0 mi (7:55 / mi)
slept:8.0 shoes: Asics Cumulus 14

Flat

6 PM

Road Bike 1:44:00 [3] 32.0 mi (18.5 mph)

Southern loop onto Steps of Doran.

Wednesday May 1, 2013 #

6 AM

Swimming 1:15:00 [4] 2.65 mi (28:18 / mi)
slept:7.0

400 skps wu
8x25 4,3,2,1 breathing
8x75 kds odds stroke, evens fr
4x50 fr sprint on 2:00
200 ez
3x100 fr sprint with fins and paddled on 2:00
200 ez
2x50 sprint fr on 2:00
4x25 sprint fly on 1:15
2x50 sprint ba on 2:00
4x25 sprint fr on 1:15
2x75 fr on 1:20

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