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Training Log Archive: JayXC

In the 31 days ending Dec 31, 2013:

	activity	#	time	miles		km		+ft	load
	Road Bike	9	10:36:34	175.25	(16.5/h)	282.04	(26.6/h)		169.5
	Swimming	8	10:10:00	16.23	(37:35)	26.13	(23:21)		249.0
	Run	10	8:32:23	65.99	(7:46)	106.2	(4:49)	3824	141.0
	Telemark Ski	5	7:38:40	9.11		14.66		39431	114.8
	Trek	1	6:15:00	13.5	(27:47)	21.73	(17:16)		75.0
	XC Skiing- Skate	4	5:49:19	39.59	(8:49)	63.71	(5:29)	4311	77.0
	Mtn Bike	4	4:56:26	57.7	(11.7/h)	92.85	(18.8/h)	530	92.2
	Strength	8	3:18:00						59.4
	XC skiing- Classic	1	1:58:40	12.44	(9:32)	20.02	(5:56)	1465	21.8
	Orienteering	1	1:52:31	6.0	(18:45)	9.66	(11:39)		33.8
	canoe paddle	1	1:11:26	5.25	(4.4/h)	8.45	(7.1/h)		21.4
	Total	50	62:18:59	401.05		645.43		49561	1054.9
averages - sleep:7.6

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Tuesday Dec 31, 2013 #

10 AM

Road Bike 2:01:34 [3] 35.0 mi (17.3 mph)
slept:8.25

Spin on trainer
90 rpm ave, 210w NP

Sunday Dec 29, 2013 #

6 AM

Telemark Ski 1:46:49 [2] 4.86 mi (21:59 / mi) +2548ft 14:41 / mi
slept:6.5

Dawn Patrol- Part Deux

Started a little earlier and the sky was much clearer than yesterday. Snowmaking on Whiteface so may be possible to get up it tomorrow am.

C • super. 2

1 PM

Run 1:07:36 [3] 9.03 mi (7:29 / mi) +469ft 7:08 / mi
shoes: Asics Cumulus 14 II

Loop around Wilmington. Nice views of Whiteface.

Saturday Dec 28, 2013 #

6 AM

Telemark Ski 2:00:51 [2] 4.25 mi (28:26 / mi) +2639ft 17:54 / mi
slept:7.0

Dawn Patrol at Whiteface Mtn with Richie. Surprised by the number of people skinning up. Turned back just before the summit of Little Whiteface in the snow gun snowstorm.

C • snow 2

2 PM

XC Skiing- Skate 1:13:41 [2] 9.59 mi (7:41 / mi) +747ft 7:09 / mi

At Mt. VanHovenburg with Richie and cj. Barely enough snow to ski and plenty of rocks poking through. As we were wrapping up we saw a guy wipe out on the trail we were merging onto and then I heard him speak and it was a very familiar voice. Joe, on skis!

Friday Dec 27, 2013 #

9 AM

Trek 6:15:00 [2] 13.5 mi (27:47 / mi)
slept:7.25

Lemonade hike with Richie and cj. Started at ADK Loj and took trail 61 to Phelps Mtn spur where I put on my crampons. Trail 62 up to the summit was more like a frozen waterfall.

Nice view of the snowstorm across the valley from the top.

From Phelps we continued south the Indian Falls which we viewed from the edge. Switched to snowshoes for the trip down on the Lake Arnold Crossover to trail 73 (snowshoes back off) then back to the Loj.

Both Richie and I forgot our Garmins. Started Strava on my phone but the temps chewed up the battery by 6 miles in.

Photo credit to cj.

C • That sounds awesome 2

Thursday Dec 26, 2013 #

Note
slept:8.25

Travel to Lake Placid, drop kids at OTC.

Wednesday Dec 25, 2013 #

1 PM

Run 44:10 [3] 6.1 mi (7:14 / mi)
slept:8.5

Strong Rd Loop

Tuesday Dec 24, 2013 #

8 AM

Swimming 1:10:00 [3] 2.05 km (34:09 / km)
slept:8.25

Xmas Relays at the WAC
600 fr wu
10x50 fr on :60
5x100 fr in teams of 3, 10 push-ups on deck after each 100. Swam 3 of these with water in my goggles.
50 fly relay
50 ba relay
50 br relay
50 fr relay
Current Events Relay- This years theme, The Wrecking Ball in honor of Miley Cyrus. Each team member must keep a kick board between there legs with one hand one it while swimming a 50 however they prefer in such a configuration. Twerking a one-arm fly seemed to work the best. Board is used as a baton and passed to the next team member standing on deck, where they have to jump into the pool with the board in place, hence the name.
Catch-up Relay- Guessing we each did 6x25 fr then 4x25 fly before our team was caught.
Teams were surprisingly well matched all morning.

2 PM

XC Skiing- Skate 54:11 [3] 8.33 mi (6:30 / mi) +617ft 6:05 / mi

At Bristol with EG. Skis were terribly slow. Good to be on snow at least. Saw arthurd but didn't get a chance to say hi, she was going too fast.

C • funny 1

Monday Dec 23, 2013 #

12 PM

Strength 39:00 [3]

At RIT

Sunday Dec 22, 2013 #

8 AM

Swimming 1:35:00 [3] 3.5 km (27:09 / km)
slept:7.0

200 fr, 200 kick, 300 fr 200 kick wu
10x50 ba pull on :55
4x125 fr on 1:50
10x50 br pull :60
2x150 fr on 2:10
Video taping 1 length fr, 1 length br and review.
8x75 fr on 1:15
8x25 fly/fr pull on :30

Saturday Dec 21, 2013 #

6 AM

Run 1:09:49 9.48 mi (7:22 / mi) +734ft 6:52 / mi
ahr:155 max:165 slept:8.0

ODR- Fishers Loop

12 PM

Road Bike 2:00:00 [3] 32.65 mi (16.3 mph)

Spin on the trainer
89 rpm ave, 189w NP

Bring back the snow.

Friday Dec 20, 2013 #

3 PM

Strength 40:00 [3]

At RIT.

Thursday Dec 19, 2013 #

5 PM

Run 50:16 [3] 6.85 mi (7:20 / mi) +322ft 7:01 / mi
slept:7.25

Cheese Factory-65 Loop

7 PM

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

10 min wu
45 min at 200w+
5 min ez
90 rpm ave, 191w NP

Strength 12:00 [3]

sit-ups, abs, planks, 50 push-ups

Wednesday Dec 18, 2013 #

6 AM

Swimming 1:10:00 [4] 3.4 km (20:35 / km)
slept:7.0

4x200 kick as 100 dolphin on back, 100 on stomach with br pull.
50 fr e
12x25 kick- 2 kicks dolphin, 2 kicks br repeat.
6x175 as 50 stroke, 100 fr, 25 stroke "sprint". Odds fly, evens br on 3:00.
8x25 sculling
600 pull as 75 fr, 25 br repeat.
6x50 as 25 ez/25 sprint, fly, br, fr.

9 AM

Telemark Ski 1:24:00 [3] +14000ft

At Bristol with Richie, Share and K?. No lines.

C • Jealous. 5

Tuesday Dec 17, 2013 #

6 PM

Run 44:03 [3] 6.05 mi (7:17 / mi)
slept:7.25 shoes: Asics Cumulus 14 II

Strong Road Loop

7 PM

Road Bike 1:00:00 [3] 16.8 mi (16.8 mph)

Spin on the trainer.
20 min wu
30 min at 215w
10 min cd
186w NP

Monday Dec 16, 2013 #

6 AM

Swimming 1:15:00 [4] 3.58 km (20:59 / km)
slept:7.5

3x125 as 25 kick, 75 swim, 25 kick, in IM order. (Too late for the first one as fly, darn).
The following done continuously:
2x [400 fr pull on 5:20, 4x100 fr on 1:25], then
2x [400 kick w/ fins, 4x 100 IM on 1:50]

8 PM

Road Bike 45:00 [2] 12.0 mi (16.0 mph)

Spin on the trainer.

9 PM

Strength 12:00 [3]

50 push-ups, abs.

Sunday Dec 15, 2013 #

9 AM

Telemark Ski 1:17:00 [3] +11764ft
slept:8.0

GTA Team Tele at Bristol. POWDER!
Started watch after 1st run.

1 PM

XC Skiing- Skate 1:29:04 [2] 8.51 mi (10:28 / mi) +1106ft 9:19 / mi

EZ ski at Mendon with SJU.

Saturday Dec 14, 2013 #

6 AM

Run 1:16:08 11.24 mi (6:46 / mi) +984ft 6:15 / mi
ahr:154 max:172 slept:7.75 shoes: Asics Cumulus 14 II

ODR- Garnsey-Turk-Steele with Benson adder.
HFL/Darmouth grad S, Mangan made a guest appearance, greeeeat. He was just toying with us.

C • little sprinting 3

11 AM

XC Skiing- Skate 2:12:23 13.15 mi (10:04 / mi) +1841ft 8:53 / mi
ahr:142 max:167

Around Harriet with EG and Ang. Tired now.

Friday Dec 13, 2013 #

6 AM

Swimming 1:15:00 [4] 4.05 km (18:31 / km)
slept:6.75

4x250 as 100 fr, 50 kick, 100 fr on 4:00
4x25 half under water, half fr
12x100 as 2x100 fr on 1:30, 100 stroke in IM order on 2:00, last one IM instead of fr.
6x75 ba on 1:20
5x150 fr pull on 2:15
500 kick w/ fins, first 25 of each 100 under water for 12 dolphin kicks.
50 fr ez

Forgot about the pulling. That might a PR for distance.

C • lane 3 1

C • ? 2

8 AM

Strength 38:00 [3]

At RIT.

2 PM

XC skiing- Classic 1:58:40 12.44 mi (9:32 / mi) +1465ft 8:35 / mi
ahr:127 max:167

At Byrncliff with cj. Lots of snow and it was still coming down when we left. Buttery smooth.
10k classic then 10k skate. Stoppage time omitted.

C • I am happy 4

Thursday Dec 12, 2013 #

Note
slept:7.25 (rest day)

Wednesday Dec 11, 2013 #

6 AM

Swimming 1:15:00 [3] 3.45 km (21:44 / km)
slept:6.75

50 fr wu
6x200 as150 fr on 2:10 50 ba on 1:10
6x125 IM w/ 50 fr 3/5 breathing on 2:10 (pretty much continuous)
50 ez
500 fr pull breathing towards west wall
6x100 k w/ fins on 1:40
2x75 ba on 1:20, 2x75 br on 1:25

8 PM

Road Bike 50:00 [2] 13.0 mi (15.6 mph)

EZ spin on the trainer.

9 PM

Strength 10:00 [3]

Abs, 50 push-ups.

Tuesday Dec 10, 2013 #

12 PM

Run 44:45 [3] 6.0 mi (7:28 / mi) +395ft 7:01 / mi
shoes: Asics Cumulus 14 II

6 PM

Road Bike 1:00:00 [3] 16.8 mi (16.8 mph)
ahr:134 max:149

Spin on the trainer.

20 min wu
30 min at 220w
10 min cd

83rpm, 192w NP.

7 PM

Strength 15:00 [3]

50 push-ups, planks, abs.

Monday Dec 9, 2013 #

6 AM

Swimming 1:15:00 [3] 2.5 km (30:00 / km)
slept:6.5

100 fr wu
2x300 fr pull on 4:45
6x50 fly/ba on 1:15, 200 IM
4x25 sculling
6x50 ba/br on 1:15, 200 IM
4x25 sculling
6x50 br/fr on 1:15, 200 IM
4x25 sculling

6 PM

Road Bike 1:00:00 [2] 16.5 mi (16.5 mph)

Spin on the trainer.
86 rpm, 176 w NP.

7 PM

Strength 32:00 [3]

In between ARWC updates.

Sunday Dec 8, 2013 #

Event: O-Cup #2 (The Chase)

7 PM

Road Bike 1:00:00 [2] 15.8 mi (15.8 mph)
slept:9.25

Easy spin on the trainer.

C • Was 2

Saturday Dec 7, 2013 #

Event: December Chill

9 AM

Run 13:22 [3] 1.5 mi (8:55 / mi)
slept:6.5 shoes: Salomon XT Wings 3

December Chill with Shrek Feet

Run to cp34 then on to the boat launch.

canoe paddle 1:11:26 [3] 5.25 mi (4.4 mph)

Arrived at the launch in 3rd, first to put the boat on the ice but struggled to get launched. Eventually followed the broken ice path of Endorfinated and another team.
Took the lead after cp32 but could see a chase pack of 4-5 teams on our heals.

10 AM

Mtn Bike 27:37 [4] 5.5 mi (11.9 mph)

Simple ride to the Foot-O.

11 AM

Orienteering 1:52:31 [3] 6.0 mi (18:45 / mi)
shoes: Salomon XT Wings 3

Arrived at the TA in 1st and set out for the southern set of points first CCW.
All was going well until we left cp42. For some reason I thought the marsh to the SE of cp42 was the pond cp41 was on and wasted about 20 minutes trying for figure it out. By that time Ali had caught us. Epunch data shows about a 20 minute mistake here. On to the northern points which included a walk across the frozen swamp between 48-51 then on the TA.

1 PM

Mtn Bike 23:16 [4] 5.5 mi (14.2 mph)

Bike back to the finish. Splits show that we re-took 2nd from the Michigan Racing Addicts II (all-male) along the way or in the TA.

Mtn Bike 43:00 [2] 3.0 mi (4.2 mph)

Bike-O on the Milford mtb trail cartoon map.

Did an extra lap around cp57 for some reason. Punched cp58 while Mindy's rear wheel fell out ????, rode down the gasline to cp59, path to cp55 then to the finish where Luke told us we missed one somewhere. Eventually we figured it was cp60. Frustrating, I need to pay more attention to detail!! We raced back out to the (damn) dam to get it but not before Michigan Racing Addicts finished. Congrats to them for co-ed win!

C • wheel 21

Friday Dec 6, 2013 #

4 PM

Run 53:13 [2] 4.66 mi (11:25 / mi) +686ft 10:01 / mi
slept:9.0

Run around A and B Loops at Highland Rec Area then a nice dinner at W4J with the FF's.

C • Ssshhh 5

Thursday Dec 5, 2013 #

5 PM

Mtn Bike 2:06:00 [3] 32.0 mi (15.2 mph)

Dirt road ride with Shrek Feet, EF and K?.

Wednesday Dec 4, 2013 #

Event: Untamed Island Lake

6 PM

Mtn Bike 1:16:33 [2] 11.7 mi (9.2 mph) +530ft
slept:7.25

Ride around Island Lake Park with Work4Justice and Mr Wonderful.

C • class 10

Tuesday Dec 3, 2013 #

5 AM

Run 49:01 [2] 5.07 mi (9:40 / mi) +234ft 9:16 / mi
slept:7.0 shoes: Asics Cumulus 14 II

At Lakeside MTB trails in Novi, MI. Good place for a MTB-O. GPS data later.

C • sadly I have not even ridden that trail yet 5

Monday Dec 2, 2013 #

6 AM

Swimming 1:15:00 [3] 3.6 km (20:50 / km)
slept:6.75

2x [3x300 fr pull on 4:30, 4x50 ba on 1:20]
4x25 sculling
2x [4x100 fr pull on 1:35, 4x25 ba ez on :40]
4x50 fr w/paddles and fins on :40
100 fr cd

Sunday Dec 1, 2013 #

9 AM

Telemark Ski 1:10:00 [3] +8480ft
slept:9.5

At Bristol Mtn with GTA Team Tele. Didn't start watch until after our 2nd run. Average descent time is around 7 minutes. I wish they'd make a trail for us to skin up. Ang needs to work on her people.

C • trail 5

C • love the... 2

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