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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JayXC

In the 31 days ending Oct 31, 2013:

activity # timemileskm+ftload
  Trek5 24:00:00 48.75(29:32) 78.45(18:21)432.0
  Mtn Bike9 22:39:06 198.36(8.8/h) 319.23(14.1/h) 3423347.2
  canoe paddle2 11:30:00 38.56(3.4/h) 62.06(5.4/h)207.0
  Run9 6:49:16 54.98(7:27) 88.49(4:38) 2181115.2
  Swimming5 6:15:00 8.3(45:12) 13.35(28:05)159.0
  Rollerski2 2:47:25 23.57(7:06) 37.94(4:25) 70935.3
  Road Bike3 2:26:00 39.5(16.2/h) 63.57(26.1/h)62.6
  Orienteering2 2:07:00 6.21(20:26) 10.0(12:42)38.1
  Kayak1 1:52:46 9.05(4.8/h) 14.56(7.7/h) 733.8
  Cyclocross Bike2 1:27:06 15.58(10.7/h) 25.07(17.3/h) 24934.6
  Strength1 10:003.0
  Total39 82:03:39 442.87 712.72 65691467.8
  [1-5]39 82:03:35
averages - sleep:7

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Thursday Oct 31, 2013 #

Note
slept:7.5 (rest day)

Issues crowded my lunch window, trick or treaters took care of the evening.

Wednesday Oct 30, 2013 #

6 AM

Swimming 1:10:00 [3] 2.65 km (26:25 / km)
slept:7.0

100 fr wu
12x50 in reverse IM order on 1:20 working on toe point
6x25 kick, no fins
2x400 fr pull on 7:00. Way too much rest.
100 fr ez
5x100 fr on 1:40
100 fr ez
6x50 ba on 1:10
seems like I missed something.
6 PM

Rollerski 1:21:00 [2] 9.64 mi (8:24 / mi)

On the canal with Ang and Richie. No swims but it was close a few times.

Tuesday Oct 29, 2013 #

12 PM

Run 43:08 [3] 6.0 mi (7:11 / mi) +395ft 6:46 / mi
slept:8.0 shoes: Asics Cumulus 14 II

On the edge of 3-4.
C • Hey! 3
6 PM

Mtn Bike 2:09:19 [2] 22.51 mi (10.4 mph) +1270ft

LVT-AT-Seneca-Boughton Park-Dryer with Richie.

Monday Oct 28, 2013 #

6 AM

Swimming 1:15:00 [3] 2.85 km (26:19 / km)
slept:6.75

100 fr wu
9x50 as k/s, d/s, s/s, second set ba.
6x25 k, no fins on :40
4x250 as 200 fr, 25 fly, 25 ba on 4:30
50 ez
6x25 k, no fins on :40
4x100 as 50 fr, 25 ba, 25 br on 2:30
50 ez
4x75 as 50 fr, 25 br on 1:30
200 fr w/pull buoy cd
6 PM

Mtn Bike 1:45:13 [2] 16.77 mi (9.6 mph) +474ft

Monday Night Urban Assault with VL, Richie and GG. All the usual spots plus a tour of the South Wedge by GG showing off all of the new artwork.

Sunday Oct 27, 2013 #

12 AM

Cyclocross Bike 48:00 [3] 7.0 mi (8.8 mph)

2 laps warm-up, 4 laps cd.
12 PM

Cyclocross Bike 39:06 intensity: (34 @1) + (14 @2) + (9:42 @3) + (28:36 @4) 8.58 mi (13.2 mph) +249ft
ahr:172 max:182 slept:8.5

Halloween CX at Camp Arrowhead- Masters 40+

End of October isn't exactly the best time to race your first CX of the season. Decent start in 7th but stuck behind DV for a lap. Made it up to 4th by lap 3 but then fell back to 7th at the finish.
1 PM

Rollerski 1:26:25 intensity: (7:05 @1) + (53:45 @2) + (25:34 @3) + (1 @4) 13.93 mi (6:12 / mi) +709ft 5:55 / mi
ahr:145 max:170

1st ski of the season.

Saturday Oct 26, 2013 #

6 AM

Run 1:25:27 intensity: (6:29 @1) + (46:42 @2) + (20:49 @3) + (11:27 @4) 11.19 mi (7:38 / mi) +279ft 7:28 / mi
ahr:151 max:182 slept:7.5 shoes: Asics Cumulus 14 II

ODR- Halloween Run
Took the town sign just before the picture stop with a surprise attack.
9 AM

Kayak (Glider) 1:52:46 [3] 9.05 mi (4.8 mph) +7ft

To the lake and back with Richie in 20-30 mph winds. Coasting at 6+ on the way out, working very hard at 4.4 on the way back.

Friday Oct 25, 2013 #

6 AM

Swimming 1:20:00 [4] 3.1 km (25:48 / km)
slept:6.5

4x75- 25 scull, 50 swim
4x25 kick on side, chin on shoulder
4x50 kick all out
4x100 fr on 1:35, breathing to the right only
4x100 fr on 1:30, breathing to the right only
100 ez
4x25 kick on side, chin on shoulder
4x50 kick all out
4x100 fr on 1:35, breathing to the left only
4x100 fr on 1:30, breathing to the left only
100 ez
4x100 on 1:35 fr bilateral breathing

Thursday Oct 24, 2013 #

12 PM

Run 44:20 [3] 6.0 mi (7:23 / mi) +395ft 6:57 / mi
slept:8.0 shoes: Asics Cumulus 14 II

7 PM

Road Bike 1:11:00 [4] 20.0 mi (16.9 mph)

FTP test.
20 min easy wu
3x1 min at 100 rpm w/ 1 min rest between
5 min hard, 322 watts ave.
10 min easy
20 min hard, 265 watts ave, 174 hr.
10 min cd
C • spin workout 11

Wednesday Oct 23, 2013 #

8 PM

Road Bike 25:00 [2] 7.0 mi (16.8 mph)
slept:5.0

More screwing around with the Powertap. This thing was supposed to help my training not reduce it... Pretty sure it's dialed in finally.
9 PM

Strength 10:00 [3]

Going through the motions with reduced weight.

Tuesday Oct 22, 2013 #

12 PM

Run 45:15 [3] 6.0 mi (7:33 / mi) +395ft 7:06 / mi
ahr:146 slept:7.5 shoes: Asics Cumulus 14 II

C • Chill 9

Monday Oct 21, 2013 #

6 AM

Swimming 1:15:00 [3] 2.1 km (35:43 / km)
slept:7.0

4x25 tennis ball drill
4x75 fr as 25 drill, 50 swim
8x25 tennis ball drill on back
4x100 fr on 1:50, 4x50 sprint in IM order on 1:30, all done 2x.
4x25 br kick drill on back.
4x25 br drill with tennis ball under chin.
100 br
6 PM

Mtn Bike 2:34:34 intensity: (4 @0) + (2:00:12 @1) + (30:11 @2) + (4:07 @3) 20.47 mi (7.9 mph) +1679ft
ahr:105 max:169

Thru Tryon Park to Bay Park West and back with Ang, Richie, CJ, EG and GG.

Sunday Oct 20, 2013 #

Event: ROC - Powder Mills Park Regular Meet
 
8 AM

Road Bike 50:00 [3] 12.5 mi (15.0 mph)
slept:9.5

Spin on the trainer messing around with the Powertap.
Spent the rest of the day at the Ellison Park UCI CX race working as the assistant power washer operator. Had to work twice as hard since Ang didn't show up.
C • work so hard 3

Saturday Oct 19, 2013 #

6 AM

Run 1:06:55 intensity: (1:16 @1) + (40:38 @2) + (19:52 @3) + (2:06 @4) + (3:03 @5) 8.99 mi (7:26 / mi) +717ft 6:55 / mi
ahr:153 max:193 slept:8.25 shoes: Asics Cumulus 14 II

ODR- Garnsey-Turk-Steele

Friday Oct 18, 2013 #

Note
slept:8.0

So apparently I need more sleep still. Got all the way to the pool and realized I had left my swim gear at home. Idiot!
C • That happens to me all the time 5

Thursday Oct 17, 2013 #

6 PM

Run 43:26 [3] 5.7 mi (7:37 / mi)
slept:7.5 shoes: Hoka Mafate 2

Strong Rd Loop in the rain.

Wednesday Oct 16, 2013 #

Note
slept:7.5 (rest day)

Tuesday Oct 15, 2013 #

Note
slept:7.75 (rest day)

C • enough rest 9
C • :) 3

Monday Oct 14, 2013 #

Note
slept:7.75 (rest day)

Sunday Oct 13, 2013 #

Note
slept:7.5 (rest day)

Travel home- 12 hrs door to door.

Saturday Oct 12, 2013 #

12 AM

Trek 7:00:00 [3] 10.0 mi (42:00 / mi)
slept:0.0 shoes: Hoka Mafate 2

7 AM

Mtn Bike 2:30:00 [3] 27.0 mi (10.8 mph)

9 AM

canoe paddle 6:30:00 [3] 28.0 mi (4.3 mph)

4 PM

Trek 30:00 [3] 1.0 mi (30:00 / mi)
shoes: Hoka Mafate 2

Friday Oct 11, 2013 #

Event: Checkpoint Tracker Nationals
 
10 AM

Mtn Bike 5:00:00 [3] 33.0 mi (6.6 mph)
slept:6.0

3 PM

Trek 9:00:00 [3] 16.0 mi (33:45 / mi)
shoes: Hoka Mafate 2

Thursday Oct 10, 2013 #

12 PM

Mtn Bike 1:40:00 [2] 11.5 mi (6.9 mph)
slept:10.0

Fun singletrack south of Knoxville with Tico 3.0 and Beantown. GPX data to follow.

Wednesday Oct 9, 2013 #

7 AM

Run 33:25 [2] 4.5 mi (7:26 / mi)
slept:7.5 shoes: Hoka Mafate 2

Harloff Loop. Felt good.

Monday Oct 7, 2013 #

Note
slept:8.0 (rest day)

Sunday Oct 6, 2013 #

Note
slept:6.0 (rest day)

Travel home, clean gear for next weekend.
C • Congrats! 5

Saturday Oct 5, 2013 #

12 AM

Orienteering 15:00 [3] 2.0 km (7:30 / km)
shoes: Hoka Mafate 2

Finishing up o-course.

Mtn Bike 2:00:00 [3] 20.0 km (10.0 kph)

Transition back to biking where we changed our intended route slightly so that we could stop by the park office to re-fill bladders again ( I drank 14 liters total for race). We rode along roads with a stop in town for a cp on a bridge then back into the park for more single track ultimately ending back at the start.
2 AM

Trek 3:30:00 [3] 15.0 km (14:00 / km)
slept:3.0 shoes: Hoka Mafate 2

Just as we were heading out onto the final foot section SOG arrived so our gap ahead of them was only a few minutes. We elected a CW route and punched the first 2 CPs without seeing anyone but after punching the 3rd we caught a glimpse of headlamps following us. We had a slight out and back route for the 4th CP and passed SOG on their way to it as we were heading back. By then we had figured out that every spur and reentrant had a horse trail running on it making the nav and route choices much easier. We stumbled slightly at the 5th in the downpour wasting a few minutes trying to verify our position. DART mentioned that they had seen us approaching the area from below as they were punching indicating how close we were to them at one point. We held off SOG through the last 2 CPs (never saw DART) and made it to the finish tied for 3rd place.

Fun weekend with good friends.

Now to get ready to do it all over again next weekend in TN.

Friday Oct 4, 2013 #

Event: USARA Nationals
 
8 AM

Run 8:00 [3] 1.1 mi (7:16 / mi)
slept:6.0 shoes: Hoka Mafate 2

USARA Natls with Molly Housman and Erik Grimm as Untamed/Madathlete-Coyote and Meghan Smith, Chad Denning and Dave Lamb as Untamed/Madathlete-Moose.

Prologue start to split up the field prior to the singletrack trail ride on mtn bikes.

Mtn Bike 4:15:00 [3] 75.0 km (17.6 kph)

A short road ride from Abe Martin Lodge to the entrance of the much-touted singletrack trails in the area. The first 15 miles had zero CPs so that we could just rip along which was great. Some of the most fun, flowing trails I've ever ridden. Once out of the IMBA trails we hit the horse and campground trails for a number of points running into Tecnu, DART, SOG and MOAT and Odyssey at various points. We moved into 3rd somewhere between CP3 and CP5, punched CP4 then headed to the bike drop.
12 PM

canoe paddle 5:00:00 [3] 17.0 km (3.4 kph)

"Paddle" on Blossom Creek to Lake Lemon. When I first saw the creek it reminded me of a number of paddles I've done in MI during the MIX. Unfortunately this one had very little water in it which made it a mix of dragging the canoe, paddling the canoe and carrying the canoe. Somewhere around 3/4 of the way through it the novelty wore off and I was happy to see it open up when it did so we could actually paddle.

Once on the lake we could see Tecnu just leaving CP8 and as we got closer we could see DART's canoes still sitting there. We arrived just as they got back from the hike to the CP so we had a pretty good idea of the time gaps. WEDALI and MOAT showed up just as we were leaving so they now knew the same info on us. The same thing occurred at CP9 and as we paddled towards CP10 we could look back and see the large number of teams all fighting for 6-15th which provided plenty of incentive to stay ahead.

When we arrived at CP10 we were told we could split up to get CP11 and two other optional points on foot. Molly, Meghan, Chad and I towed the rafts to CP11, dropped the canoes (only Tecnu and DART's canoes were there, not sure how MOAT won the KOM...) and paddled the rafts back arriving a few minutes before Erik and Dave which enabled us to wash the sand out of our shoes and refill bladders.

5 PM

Trek 4:00:00 [3] 20.0 km (12:00 / km)
shoes: Hoka Mafate 2

Next was a point to point trek back to the bikes on some roads then the Tecumseh Trail and some bushwhacking. I was a little low on calories here as I wasn't able to eat much on the paddle and it was still f'n warm. Fortunately I was able to catch back up before it became a problem.
9 PM

Mtn Bike 45:00 [3] 13.0 km (17.3 kph)

Once back at the bikes we learned we were still only 25 minutes behind DART and the huge battle behind us was still raging. We wasted no time getting out. It was a pretty simple route to the O-course bike drop and we made up a few minutes on DART along the way.
10 PM

Orienteering 1:52:00 [3] 8.0 km (14:00 / km)
shoes: Hoka Mafate 2

The O-course was set up with dogbone controls where we had to punch 4 of 7 pairs. Dave and Erik worked well together here and we had no issues which was good as by the time we were heading back to the bikes the woods were lit up with headlamps everywhere.

Wednesday Oct 2, 2013 #

6 AM

Swimming 1:15:00 [4] 2.65 km (28:18 / km)

200 fr wu
4x75 drill-kick-swim in IM order
100 ez
16x25 kick w/fins on :30
4x250 as 3x50 swim in IM order on 1:10, 100 IM sprint on 3:00.
100 ez
10x25 kick w/o fins on :40
200 IM
100 fr cd

Tuesday Oct 1, 2013 #

12 PM

Run 39:20 [3] 5.5 mi (7:09 / mi)
slept:7.5 shoes: Asics Cumulus 14 II

Easy run around the park.

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