Training Log Archive: JayXCIn the 31 days ending Oct 31, 2014:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||||||||||||||||
Friday Oct 31, 2014 #
Swimming 1:15:00 [3] 2.5 km (30:00 / km)
slept:6.75
6x50 fr/ba on 1:05
400 fr pull, no breathing flags to wall
8x25 kick, no fins
8x100 fr sprinting outside the flags, easy inside of them on 1:50
200 fr w/quiet flip turns
8x25 sprinting the first 3 strokes off each wall on :35
4x25 breathing 4,3,2,1 on :40
200 fr cd
Thursday Oct 30, 2014 #
Run 44:15 [3] 6.0 mi (7:23 / mi) +395ft 6:57 / mi
slept:7.75 shoes: Hoka Clifton
Rollerski 1:09:03 [3] 11.29 mi (6:07 / mi) +583ft 5:50 / mi
I'm lukewarm on the whole 'repeat the course' theory. I don't know of too many adventure racers who enjoy repeating legs in subsequent races in the same area. I certainly don't like the paddleboarding replacing kayaking idea. However, I'm all for rollerblading as long as I can use my rollerskis!
I almost turned it off when Maria mentioned holding training sessions on the different legs ahead of time. That may be an attraction for triathletes but I doubt too many of them did the race in Tahoe the last time it as there.
At this point if I were planning to race one expedition event next year I would lean towards going to Expedition Alaska instead. That may change as more info on both events becomes available. I'm underwhelmed by available info for each event at the moment.
Wednesday Oct 29, 2014 #
Strength 43:00 [3]
Swimming 1:00:00 [4] 1.9 km (31:35 / km)
slept:6.5
2x50 kick, 2x50 fr all repeated 2x
300 kick drill swim in IM order
4x100 fr 75 hard, 5 sec easy then 25 ez on 2:15
100 kick
4x100 fr 50 build, 5 sec rest then 50 hard on 2:15
Then off to work for an early meeting.
Road Bike 1:00:00 [2] 15.4 mi (15.4 mph)
Tuesday Oct 28, 2014 #
Note
(rest day)
Monday Oct 27, 2014 #
Swimming 1:15:00 [4] 3.5 km (21:26 / km)
slept:6.5
4x75 kick swim drill in IM order
5x100 fr on 1:35
4x75 pull- 25 ba, 50 fr on 1:15
6x [5x50 fr on :45, 100 fr ez on 2:15]
4x75 pull- 25 ba, 50 fr on 1:15
Rollerski 1:16:00 [2] 9.7 mi (7:50 / mi)
Sunday Oct 26, 2014 #
Note
Cyclocross Bike 46:34 9.66 mi (12.4 mph) +194ft
ahr:171 max:177 slept:9.5
4th into the first turn then sat in thru the twisty muddy sections but then fell on an off camber turn and lost a few spots. Spent the next few laps fighting to get back to 2nd. Chased 1st place for 2 laps and finally caught him with 1.5 laps to go. Decided I didn't want a sprint finish so passed him on the outside of a muddy turn just as he was spinning out. Raced the last lap solo for the win. Fun course.
Road Bike 1:00:00 [2] 15.3 mi (15.3 mph)
Saturday Oct 25, 2014 #
Run 1:42:10 14.03 mi (7:17 / mi) +877ft 6:53 / mi
ahr:112 max:194 slept:8.0
Kayak 2:22:10 [3] 12.54 mi (5.3 mph) +36ft
Friday Oct 24, 2014 #
Swimming 1:15:00 [4] 2.35 km (31:55 / km)
slept:6.75
800 fr pull, no breathing outside the flags.
6x25 br on :35 with 2 hand touch at wall
100 fr ez
100 fr sprint
6x100 fr on 2:00. No breathing past last flag to wall.
6x25 fly on :45 with 2 hand touch at wall
100 fr ez
6x25 ba on 1:00 with finish on back
100 fr sprint
Thursday Oct 23, 2014 #
Run 43:00 6.5 mi (6:37 / mi)
slept:7.75 shoes: Hoka Mafate 2
Mtn Bike 1:55:41 [2] 18.06 mi (9.4 mph) +850ft
Wednesday Oct 22, 2014 #
Swimming 1:05:00 [4] 3.1 km (20:58 / km)
slept:6.75
4x100 fr on 2:00, 8x25 fr breathing to the right.
8x150 fr on 2:20
2x [4x50 on :50, 4x25 ba on :30]
100 fr cd
Road Bike 1:00:00 [3] 15.8 mi (15.8 mph)
Strength 41:00 [3]
Tuesday Oct 21, 2014 #
Run 43:49 [3] 6.15 mi (7:08 / mi) +251ft 6:52 / mi
slept:7.75 shoes: Hoka Mafate 2
Strength 15:00 [3]
Monday Oct 20, 2014 #
Swimming 1:15:00 [4] 2.75 km (27:16 / km)
slept:6.75
4x [150 fr, rest :05, 50 sprint in IM order] all on 3:45
6x75 as 50 ba/25 fr w/ tennis balls on 1:45
4x50 fr on :50, 4x25 kick w/o fins on :40 all repeated 2x
4x50 br/fr w/tennis balls on 1:10
100 fr sprint with paddles and fins
200 fr cd
Road Bike 50:00 [2] 13.0 mi (15.6 mph)
Strength 40:00 [3]
Sunday Oct 19, 2014 #
Rollerski 1:21:42 [3] 13.96 mi (5:51 / mi) +682ft 5:36 / mi
Saturday Oct 18, 2014 #
Note
Run 1:26:46 12.04 mi (7:12 / mi) +968ft 6:42 / mi
ahr:119 max:178 slept:7.25 shoes: Hoka Mafate 2
1st time back in forever.
Road Bike 2:55:05 [3] 56.99 mi (19.5 mph) +1616ft
Nice tail wind at least.
Friday Oct 17, 2014 #
Swimming 1:10:00 [3] 2.9 km (24:08 / km)
slept:6.75
3x100 fr on 1:45, 4x25 in IM order on :35
3x100 ba on 2:10, 4x25 in IM order on :35
3x100 fr on 1:40, 4x25 in IM order on :35
100 fr ez
500 kick w/ fins
10x50 fr pull 1-5 on :50, 6-10 on :45
100 fr cd
Thursday Oct 16, 2014 #
Run 43:50 [3] 6.0 mi (7:18 / mi) +395ft 6:53 / mi
slept:7.75 shoes: Hoka Mafate 2
Mtn Bike 1:42:00 [2] 16.0 mi (9.4 mph)
Strength 35:00 [3]
Wednesday Oct 15, 2014 #
Swimming 1:20:00 [4] 2.3 mi (34:47 / mi)
slept:6.75
200 fr, 200 fr pull, 100 kick w/fins wu
4x75 kick drill swim in IMO
4x100 fr building to 80% on 2:00
4x50 kick sprint, no fins
100 fr ez
4x50 fr sprint
4x25 sprint in IMO
100 fr ez
2x50 kick sprint, no fins
100 fr ez
2x50 fr sprint
2x25 sprint, ba/br
50 fr ez cd
Tuesday Oct 14, 2014 #
Note
slept:7.75 (rest day)
Monday Oct 13, 2014 #
Swimming 1:18:00 [3] 2.85 km (27:22 / km)
slept:7.0
4x200 fr on 3:30
4x25 sculling
4x100 br on 2:15
4x25 sculling
200 fr holding streamline 3 sec off each wall.
4x50 ba on 1:15
6x100 fr pull on 1:35
12x25 kick w/fins
Mtn Bike 4:55:15 [3] 35.96 mi (7.3 mph) +3012ft
Sunday Oct 12, 2014 #
Note
Cyclocross Bike 43:08 [5] 8.46 mi (11.8 mph) +1002ft
slept:8.5
5 laps, very tough. Won sprint for 6th which never happens.
Saturday Oct 11, 2014 #
Note
Run 51:28 7.01 mi (7:20 / mi) +407ft 6:58 / mi
ahr:86 max:118 slept:8.5 shoes: Hoka Mafate 2
Strength 35:00 [3]
Friday Oct 10, 2014 #
Swimming 1:15:00 [3] 2.5 km (30:00 / km)
slept:7.25
4x50 kick no fins on 1:10
4x75 fly-ba-br on whatever
4x150 fr on 2:30, 50 fr ez, 4x50 fly/ba on 1:30, 2x25 fr ez
4x150 fr on 2:30, 50 fr ez, 4x50 br/fr on 1:30, 2x25 fr ez
6x50 fr on :50
Thursday Oct 9, 2014 #
Run 44:05 [3] 6.0 mi (7:21 / mi) +395ft 6:55 / mi
slept:7.75 shoes: Hoka Mafate 2
Wednesday Oct 8, 2014 #
Swimming 1:05:00 [3] 2.9 km (22:25 / km)
slept:6.75
5x150 fr pull on 2:10
100 fr ez
6x100 kick w/fins on 1:40 2 on back, 2 on side, 2 on stomach.
12x50 1-6 ba on 1:00, 7-12 br on 1:15
5x125 fr on 2:10
50 fr cd
Mtn Bike 1:50:00 [2] 15.0 mi (8.2 mph)
Tuesday Oct 7, 2014 #
Run 45:20 [2] 6.0 mi (7:33 / mi) +395ft 7:07 / mi
slept:7.75 shoes: Hoka Mafate 2
Saturday Oct 4, 2014 #
Mtn Bike 1:15:00 [3] 5.0 mi (4.0 mph)
slept:0.0
Orienteering 6:00:00 [3] 18.0 km (20:00 / km)
shoes: Salomon Crossmax
EG and I about to find out Tecnu and Bushwhacker put some time on us...
When we got back to the TA DART's bikes were still there but Bushwhacker and Tecnu had already left.
DART running back to the TA on the main road through the Score-O course.
Mtn Bike 4:15:00 [3] 70.0 km (16.5 kph)
Looking back over Deep Creek Park as we climbed and climbed.
Orienteering 2:19:00 [4] 8.0 mi (17:22 / mi)
shoes: Salomon Crossmax
We made it to the other side of the creek, found the reentrant in the hail and then found the point in 12 minutes. We now only needed to get back to the finish before 2p. We ran the entire way and EG did a great job getting us through the maze of trails. I knew it was going to be close and wasn't really sure we were going to make it in time until we hit the top near the ww park. We flew down the Cat trail to the lodge and checked in only to find out that Bushwhacker had just finished 30 seconds in front of us.
I thought we raced very well together, made smart decisions and I'm pleased with how we finished. We'll continue to learn and adjust for next time.
3rd place overall.
Friday Oct 3, 2014 #
Run 1:40:00 [3] 4.0 mi (25:00 / mi)
slept:6.0 shoes: Hoka Mafate 3
Funny, I thought it was Mindy right behind me...
Photo courtesy of Vladimir Bukalo Phtography. Thanks!
Mtn Bike 1:00:00 [3] 15.0 km (15.0 kph)
Run 20:00 [3] 1.8 km (11:07 / km)
shoes: Hoka Mafate 3
canoe paddle 4:30:00 [3] 27.0 km (6.0 kph)
Windy paddle with the wind right into our faces and waves in my lap. Had to stop once to empty out the boat along the way. Committed to trying to clear the course by getting the two distant cp's despite not knowing what the Score-O later on looked like. We did know it was supposively 4-5 hours and 3500' of elevation gain.
Arriving at TA2
Paddle went well and we passed TOG and Bushwhacker before getting to the first point. Saw Tecnu and DART on the out and back portion so we had a good gage of where we were relative to the lead.
In retrospect it made more sense to do the first orienteering section first and not at the end of the paddle as the weather cleared up considerably by the time we hit the take-out.
Orienteering 2:00:00 [3] 8.0 km (15:00 / km)
shoes: Hoka Mafate 3
canoe paddle 1:00:00 [3] 7.0 km (7.0 kph)
Mtn Bike 5:30:00 [3] 36.0 km (6.5 kph)
At the southern CPs we decided to bikewhack to the reentrant CP with the intention of hitting the jeep trail below it. Turns out that trail is very subtle and we missed it, descending further. Climbing back up thru the Rhoto and briar didn't seem appealing so we rolled the dice and climbed up to the east onto the nearby spur which was much thinner veg and found our jeep trail not too long after. Within 800m on it we found a pasture and EG decided to try to go under it when he discovered it was electrified. Funny, he has the same reaction Bash does when electrocuted.
With our detour we figured we were back behind a number of teams now and were surprised when we met up with Bushwhacker on the way to the Score-O TA and found DART still transitioning when we got there.
Thursday Oct 2, 2014 #
Note
slept:8.0