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Training Log Archive: JayXC

In the 31 days ending Jul 31, 2014:

	activity	#	time	miles		km		+ft	load
	Trek	3	19:08:06	36.7	(31:17)	59.06	(19:26)	11507	222.7
	Road Bike	10	16:56:52	311.05	(18.4/h)	500.58	(29.5/h)	15003	240.8
	Run	10	11:49:05	78.36	(9:03)	126.11	(5:37)	7113	205.8
	Mtn Bike	9	7:32:55	68.96	(9.1/h)	110.98	(14.7/h)	7560	271.8
	Swimming	4	4:30:00	5.84	(46:14)	9.4	(28:43)		81.0
	Kayak	3	4:26:00	25.68	(5.8/h)	41.33	(9.3/h)	21	79.8
	Orienteering	2	2:31:45	13.24	(11:28)	21.31	(7:07)	1429	45.5
	Cyclocross Bike	1	1:28:20	19.06	(12.9/h)	30.68	(20.8/h)	2023	17.7
	Strength	1	40:00						12.0
	Total	43	69:03:03	558.89		899.45		44656	1177.0
	[1-5]	43	69:03:00
averages - sleep:7.1

12:18

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Thursday Jul 31, 2014 #

12 PM

Run 43:15 [3] 6.0 mi (7:13 / mi) +395ft 6:47 / mi
slept:7.75

Wednesday Jul 30, 2014 #

6 AM

Swimming 1:00:00 [3] 2.4 km (25:00 / km)
slept:6.0

4x75 drill/fr
4x200 fr pull on 3:30
8x25 odds ba, evens fr on :35
2x [3x100 fr on 1:50, 4x50 fr pull on :55, 4x25 ex choice]

Tuesday Jul 29, 2014 #

6 PM

Road Bike 1:21:04 [2] 23.82 mi (17.6 mph) +1474ft
slept:8.0

Passed on the club race and went for an easy ride around home.

Sunday Jul 27, 2014 #

12 AM

Mtn Bike 1:36:04 [4] 13.77 mi (8.6 mph) +1558ft
slept:0.0

Doubled up our laps after midnight to provide a longer rest period so we could sleep. Good in theory but no one managed to get any mostly due to the high winds and lightning show to the north.

4 AM

Mtn Bike 48:44 [4] 6.94 mi (8.5 mph) +768ft

Slowest lap of the race, must have been sleepy.

7 AM

Mtn Bike 45:44 [4] 6.83 mi (9.0 mph) +783ft

Anxiously waited for coffee prior to this one but no dice.

9 AM

Mtn Bike 46:54 [4] 6.83 mi (8.7 mph) +788ft

Saturday Jul 26, 2014 #

12 PM

Mtn Bike 41:22 [4] 6.95 mi (10.1 mph) +715ft
slept:8.5

Hardcore 24 Mtn Bike Race at Ontario County Park with EG and cj.

Threw a team together at the last minute and couldn't rally a 4th so we entered with 3 in the Veterans Team 4 person category. Ended up 2nd overall and winning our division.

C • 31 laps? 4

2 PM

Mtn Bike 42:10 [4] 6.8 mi (9.7 mph) +736ft

5 PM

Mtn Bike 42:44 [4] 6.84 mi (9.6 mph) +726ft

7 PM

Mtn Bike 43:38 [4] 7.11 mi (9.8 mph) +736ft

9 PM

Mtn Bike 45:35 [4] 6.89 mi (9.1 mph) +750ft

Friday Jul 25, 2014 #

6 AM

Swimming 1:05:00 [3] 1.9 km (34:13 / km)
slept:6.75

50 fr wu
4x125 fr pull with 2 strokes off each wall before breathing on 2:10
50 fr ez
8x50 fr dolphin kicking under water to the red marker on lane line, on 1:10
100 dolphin kick on back, no fins
4x125 fr pull with 2 strokes off each wall before breathing on 2:10
6x50 fly/ba kicking to red marker under water on 1:20
100 fr cd

C • focus 3

Thursday Jul 24, 2014 #

12 PM

Run 45:10 [3] 6.0 mi (7:32 / mi) +395ft 7:05 / mi
slept:7.5 shoes: Hoka Mafate 2

6 PM

Road Bike 2:00:41 [3] 35.97 mi (17.9 mph) +1553ft

East River-Roch Brooks with GG.

Wednesday Jul 23, 2014 #

6 AM

Swimming 1:15:00 [3] 2.6 km (28:51 / km)
slept:6.75

150 fr wu
4x200 fr on 3:30
500 fr pull
5x50 ba on 1:10
50 ez
16x25 as 3x fr swim followed by 1 all under water kick on :30
5x100 fr on 1:40
50 fr

8 PM

Strength 40:00 [3]

Need to put this back in the schedule.

Tuesday Jul 22, 2014 #

Event: ROC - Durand Eastman Park Trail Challenge

5 AM

Kayak (V10) 1:26:00 [3] 8.56 mi (6.0 mph) +7ft
slept:6.75

With SW. Tried to keep it right at 6.0 mph to keep him in my draft and not blow him up.

6 PM

Orienteering 49:14 [3] 5.0 mi (9:51 / mi)
shoes: Hoka Mafate 3

ROC Trail Challenge

2nd place behind Zach. Took the lead on 2 different occasions but followed it with an immediate mistake each time.
Very heavy legs from Sunday.

8k TC - Splits

Monday Jul 21, 2014 #

6 PM

Road Bike 1:45:25 31.37 mi (17.9 mph) +1201ft
ahr:123 max:166 slept:7.5

Ride thru Rush with GG.

Sunday Jul 20, 2014 #

10 AM

Run 3:52:18 [3] 19.06 mi (12:11 / mi) +2402ft 10:53 / mi
slept:8.0 shoes: Salomon XT Wings 3 IV

FLT Run with EG. Tried the same route Ang, Richie and I did in January but in the opposite direction. Couldn't find the old trail through the logged section and had to run on rt 70 for a few miles.
The trails look completely different in the summer.

2 PM

Cyclocross Bike 1:28:20 [2] 19.06 mi (12.9 mph) +2023ft

Ride back to the car from the end of the trail.

Saturday Jul 19, 2014 #

7 AM

Run 1:28:45 [3] 7.26 mi (12:13 / mi) +1641ft 10:04 / mi
shoes: Hoka Mafate 3

At OCP with Ang.

Thursday Jul 17, 2014 #

12 PM

Run 44:00 [3] 6.0 mi (7:20 / mi) +395ft 6:54 / mi
slept:7.75 shoes: Hoka Mafate 2

6 PM

Road Bike 1:48:02 [3] 31.91 mi (17.7 mph) +1986ft

with EG and GG.

Wednesday Jul 16, 2014 #

5 AM

Kayak 1:29:00 [3] 8.56 mi (5.8 mph) +7ft
slept:6.5

With EG, Richie, LC and SW.

C • 5.8mph 2

C • September race 5

7 PM

Trek 1:09:00 [1] 4.5 mi (15:20 / mi)
shoes: Hoka Mafate 3

Putting time on my feet with a pack.

Tuesday Jul 15, 2014 #

12 PM

Run 44:45 [3] 6.0 mi (7:28 / mi) +395ft 7:01 / mi
slept:7.5 shoes: Hoka Mafate 2

Apparently the Polar Vortex only controls the temp and not the humidity.

6 PM

Road Bike 1:26:48 32.53 mi (22.5 mph) +1493ft
ahr:153 max:180

GVCC- Chili

Nasty Tuesday Wind out of the west again. Kept my nose tucked in nearly the entire time and made it to the sprint but had nothing left to fight with. Slight progress from last week with fitness or recovery.

Monday Jul 14, 2014 #

6 PM

Road Bike 1:21:57 [2] 23.54 mi (17.2 mph) +1587ft
slept:7.5

Easy ride through Bloomfield.

Sunday Jul 13, 2014 #

Event: ROC - Powder Mills Park Sprint/Score-O

Note

EX2 Xterra, MD

12 PM

Orienteering 31:01 [3] 2.74 mi (11:19 / mi) +406ft 9:56 / mi
slept:10.0

Long Sprint
Felt rusty and slow.

420857

Orienteering 1:11:30 [3] 5.5 mi (13:00 / mi) +1023ft 11:03 / mi

Long Random-O, 20 controls. Almost missed 13 and had to backtrack to get it.

Sprint - Splits

Saturday Jul 12, 2014 #

Event: Wilderness Traverse

Note

Garnett Hill Xterra

6 AM

Run 1:09:54 9.52 mi (7:21 / mi) +700ft 6:52 / mi
ahr:137 max:163 slept:7.25

ODR- Fishers Loop

10 AM

Road Bike 2:17:34 [2] 38.85 mi (16.9 mph) +2797ft

Abbey-Ashley Ride with GG.

Thursday Jul 10, 2014 #

12 PM

Run 44:45 [3] 6.0 mi (7:28 / mi) +395ft 7:01 / mi
slept:7.25

Wednesday Jul 9, 2014 #

6 AM

Swimming 1:10:00 [3] 2.5 km (28:00 / km)
slept:6.75

4x150 as 100 fr, 50 ba on 3:00
9x100 as 2x100 ba, 100 fr, 2x100 br, 100 fr, 2x100 fly with fins, 100 fr on 2:15
100 fr ez
500 kick with fins
16x25 as 3x stroke, 25 fr repeated 4x.

6 PM

Road Bike 1:48:00 [2] 32.0 mi (17.8 mph)

Ride around Mendon with GG dodging a rainstorm.

C • BPMR? 5

Tuesday Jul 8, 2014 #

6 PM

Run 50:03 [3] 6.52 mi (7:41 / mi)
slept:7.5 shoes: Hoka Mafate 2

Easy run from home since the bike race was cancelled. Storm made a mess of the neighborhood.

Monday Jul 7, 2014 #

6 PM

Road Bike 1:26:10 [2] 23.94 mi (16.7 mph) +1038ft
slept:7.75

Easy Latte-ish Loop. Rough start but got better as I went.

Saturday Jul 5, 2014 #

Event: XTERRA ONTARIO - Mine over Matter

10 AM

Trek 5:40:26 [2] 10.18 mi (33:26 / mi) +4317ft 23:51 / mi
slept:8.5 shoes: Hoka Mafate 3

Up Esther and Whiteface from Reservoir parking lot. Hiked down to Little Whiteface where SDU, KDU and MM took the gondola down. Ang and I ran down the same ski slopes we had skinned up last December, beating them to the bottom.

C • FUN! 2

Friday Jul 4, 2014 #

8 AM

Trek 12:18:40 [2] 22.01 mi (33:34 / mi) +7190ft 25:38 / mi
slept:6.0 shoes: Salomon XT Wings 3 IV

Big Slide, Saddleback and Basin from the Garden with SJU and KDU.

Top of Basin, views were poor but the company was excellent.

C • big hike 3

Thursday Jul 3, 2014 #

12 PM

Run 46:10 [3] 6.0 mi (7:42 / mi) +395ft 7:15 / mi
slept:7.75 shoes: Hoka Mafate 2

Rainy and cool, very nice.

Wednesday Jul 2, 2014 #

5 AM

Kayak (V10) 1:31:00 [3] 8.56 mi (5.6 mph) +7ft
slept:6.5

With EG, SW and LC.

Tuesday Jul 1, 2014 #

6 PM

Road Bike 1:41:11 37.11 mi (22.0 mph) +1874ft
ahr:159 max:183

GVCC- Riga

Rough wind made staying tucked in tough. Dropped after leading out the prime on lap 3. Last lap solo.

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