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Training Log Archive: JayXC

In the 31 days ending Dec 31, 2014:

	activity	#	time	miles		km		+ft	load
	XC Skiing- Skate	7	13:22:19	101.65	(7:54)	163.59	(4:54)	9630	240.7
	Run	12	11:17:46	92.23	(7:21)	148.43	(4:34)	5777	198.9
	Road Bike	10	11:00:00	174.0	(15.8/h)	280.03	(25.5/h)		146.7
	Swimming	8	9:57:00	14.73	(40:32)	23.7	(25:11)		289.2
	Trek	2	8:45:47	14.17	(37:06)	22.81	(23:03)	4731	105.2
	Telemark Ski	3	6:09:38	36.28	(10:11)	58.39	(6:20)	20735	73.9
	Strength	7	6:02:00						108.6
	Rollerski	1	2:55:42	28.65	(6:08)	46.11	(3:49)	1653	52.7
	Single speed bike	1	1:26:55	23.89	(16.5/h)	38.45	(26.5/h)	756	17.4
	Total	51	70:57:07	485.6		781.51		43282	1233.3
	[1-5]	51	70:54:54
averages - sleep:7.6

8:35

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» now

Wednesday Dec 31, 2014 #

9 AM

Run 46:37 6.48 mi (7:12 / mi) +295ft 6:54 / mi
ahr:148 max:189 slept:9.5 shoes: Hoka Clifton

2 PM

Road Bike 1:00:00 [2] 15.7 mi (15.7 mph)

Spin on the trainer

Tuesday Dec 30, 2014 #

9 AM

XC Skiing- Skate 1:43:13 [3] 15.15 mi (6:49 / mi) +1657ft 6:10 / mi

More laps on the boilerplate at Mt Van Hoevenburg with cj before picking up SJU at the OTC and driving home.

Monday Dec 29, 2014 #

9 AM

Run 1:10:36 [3] 9.49 mi (7:26 / mi) +636ft 7:00 / mi
slept:9.5

Around the block with cj.

View of Whiteface on Hardy Rd.

C • So that's what the mountain looks like! 2

12 PM

XC Skiing- Skate 1:43:02 [3] 15.12 mi (6:49 / mi) +1321ft 6:18 / mi

Laps at Mt. Van Hoevenburg with cj.

Sunday Dec 28, 2014 #

Event: Mt Van Hoevenberg "try it" ski-O

6 AM

Telemark Ski 2:16:28 [2] 6.07 mi (22:29 / mi) +3276ft 14:53 / mi
slept:6.5

Whiteface, Day 2 with Ang and Richie. 42F and rain at the bottom which turned to snow at 2700'. Frozen corduroy at the top, nice snow in the middle, slush at the bottom.

11 AM

Trek 6:19:15 [2] 10.13 mi (37:26 / mi) +3319ft 28:34 / mi

Up Street and Nye from the ADK Loj with Ang, Richie and cj.

Nearly impossible to cross without getting wet feet. Took some time to find a decent option.

Dead end.

View from the saddle between Street and Nye.

C • Oh wow! 2

Saturday Dec 27, 2014 #

6 AM

Telemark Ski 2:22:10 [2] 6.02 mi (23:37 / mi) +3301ft 15:33 / mi
slept:6.5

Dawn Patrol with Ang, Richie and cj. Found winter, its above 4000'.

Richie around 4100'.

Ang looking for the sun.

12 PM

XC Skiing- Skate 1:59:32 [3] 15.33 mi (7:48 / mi) +1766ft 7:02 / mi

Laps on the biathlon side of Mt. Vanhoevenburg in mash potatoes snow. Not bad given the alternative (grass at home).

Friday Dec 26, 2014 #

Note
(rest day)

Travel to Lake Placid

Thursday Dec 25, 2014 #

Note
slept:9.5 (rest day)

Wednesday Dec 24, 2014 #

7 AM

Swimming 1:20:00 [3] 2.1 km (38:06 / km)
slept:7.5

Xmas Relays
300 fr wu
10x50 fr on :60
5x100 1,3,5 fr, 2,4 IM) with10 push-ups on deck after each 100 while teammate (Margit) swam their leg.
50 fr sprint
50 ba sprint
50 Fly sprint
50 br sprint
50 ba (Medley relay)
Ebola Relay-50 fr with a kickboard between your legs and no hands allowed during handoff.
8x25 sprint Catch-up relay
300 fr cd

3 PM

Single speed bike 1:26:55 [2] 23.89 mi (16.5 mph) +756ft

Squeezed in a Xmas Eve ride.

Tuesday Dec 23, 2014 #

6 AM

Strength 1:05:00 [3]
slept:6.75

At Midtown.
15 min, 3250m rowing as warm-up.

C • IT 1

12 PM

Run 44:21 [3] 6.0 mi (7:24 / mi) +395ft 6:57 / mi
shoes: Hoka Clifton

Monday Dec 22, 2014 #

6 PM

XC Skiing- Skate 1:35:18 [3] 12.79 mi (7:27 / mi) +903ft 6:59 / mi

Laps at Bristol with LC and JC.

Sunday Dec 21, 2014 #

8 AM

Telemark Ski 1:31:00 [2] 24.19 mi (3:46 / mi) +14158ft 2:25 / mi

First tracks at Bristol with GTA Team Tele.
Nordic loop was groomed just in time for the rain Wednesday.

C • waffle hut? 2

4 PM

Road Bike 1:00:00 [2] 15.6 mi (15.6 mph)

Spin on the trainer.

Saturday Dec 20, 2014 #

6 AM

Run 1:07:11 9.51 mi (7:04 / mi) +752ft 6:34 / mi
ahr:160 max:197 slept:8.0 shoes: Hoka Mafate 3

ODR- Fishers Loop

10 AM

XC Skiing- Skate 1:40:04 [3] 12.65 mi (7:55 / mi) +1436ft 7:09 / mi

Just good enough to ski. Unfortunately someone with a 4 wheeler rode on the trails at the worst possible time last week leaving ice ruts in most trails.

Friday Dec 19, 2014 #

6 AM

Swimming 1:15:00 [3] 2.9 km (25:52 / km)
slept:6.75

8x25 br pull with dolphin kick on :40
6x50 kick/swim on 1:00
5x250 fr pull on 4:10
500 kick w/fins
4x100 IM on 2:00
5x50 fr pull on :45

Thursday Dec 18, 2014 #

6 AM

Strength 50:00 [3]
slept:7.0

At Midtown.

12 PM

Run 44:20 [3] 6.0 mi (7:23 / mi) +395ft 6:57 / mi
shoes: Hoka Clifton

6 PM

Road Bike 1:00:00 [2] 15.6 mi (15.6 mph)

Spin on the trainer.

Wednesday Dec 17, 2014 #

6 AM

Swimming 1:10:00 [4] 2.55 km (27:27 / km)
slept:6.75

3x [150 br kick, 4x25 br on :35]
8x50 fr on :50
4x100 fly- 25 rt arm, 25 left arm, 25 3 left-3 right, 25 swim on 2:15
4x25 scull
4x25 br with dolphin kick on :40
4x50 br on 1:15
4x [25 fr, 25 fly, 25 fly on :35]
6x50 fr on :50

Tuesday Dec 16, 2014 #

6 PM

Run 45:25 [3] 6.0 mi (7:34 / mi)
slept:7.0 shoes: Hoka Clifton

Nice night for a run.

Monday Dec 15, 2014 #

6 AM

Swimming 1:10:00 [4] 3.3 km (21:13 / km)
slept:7.0

No wu
1000 fr pull
200 IM drill
4x400 fr on 6:40 with the last one as 4x100 fr on 1:40
10x50 fly, ba, fr, fr, fr done 2x on :55

6 PM

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

Spin on the trainer.

Sunday Dec 14, 2014 #

4 PM

Road Bike 1:14:00 [3] 20.0 mi (16.2 mph)
slept:9.0

While watching the Bills beat the Packers.

C • you must be kidding! 4

5 PM

Strength 27:00 [3]

Saturday Dec 13, 2014 #

6 AM

Run 1:33:48 12.78 mi (7:20 / mi) +1202ft 6:44 / mi
ahr:146 max:181 slept:7.75 shoes: Hoka Mafate 3

ODR- Garnsey-Turk Hill-Steele

Right IT band sore from skiing now.

C • Yuo probably saw this article on IT band 2

4 PM

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

Spin on the trainer.

Friday Dec 12, 2014 #

6 AM

Swimming 1:15:00 [3] 3.2 km (23:26 / km)

10x50 1-5 fr on :60, 6-10 ba on 1:15
5x150 fr pull on 2:30
100 fr ez
4x200 1,3 IM on 4:00, 2,4 fr on 3:30
500 kick w/fins
6x75 fr on 1:15
100 fr cd

1 PM

XC Skiing- Skate 3:05:17 [3] 19.77 mi (9:22 / mi) +1622ft 8:42 / mi

With cj and EG around MPP again.

C • were you... 3

Thursday Dec 11, 2014 #

12 PM

Run 46:00 [3] 5.78 mi (7:58 / mi)
slept:7.75 shoes: Hoka Clifton

Lots of snow finally. Guessing at time.

6 PM

XC Skiing- Skate 1:35:53 [3] 10.84 mi (8:50 / mi) +925ft 8:11 / mi

Around MPP. Soft and deep.

Wednesday Dec 10, 2014 #

Strength 1:00:00 [3]

At Midtown. Includes 15 minutes of rowing (3386m) on 10.

6 AM

Swimming 1:15:00 [4] 3.0 km (25:00 / km)
slept:7.0

6x75 fr 3-5-7 breathing on 1:45 (which is a tough way to warm up)
300 dolphin kick, no fins
4x150 fr as 50 breath to the left, 50 breath to the right, 50 bilateral
3x200 as IM order down, fr back on 4:00
2x [3x100 fr on 1:45 as 25 breath to left, 25 breath to right, 50 bilateral then 3x50 ba on 1:15]
100 fr cd

C • 4? 2

Tuesday Dec 9, 2014 #

12 PM

Run 43:45 [3] 6.0 mi (7:18 / mi) +395ft 6:52 / mi
slept:7.25 shoes: Hoka Clifton

Too warm out, the ground is thawing. Shorts and a long sleeve.

6 PM

Road Bike 1:13:00 [3] 20.0 mi (16.4 mph)

35 min wu
20 min at 210 W+
18 min cd

While watching Top Gun. Goose dies.

C • Thanks a lot... 4

Monday Dec 8, 2014 #

6 AM

Swimming 1:12:00 [4] 3.25 km (22:09 / km)
slept:6.5

Crowded pool this am. Swam in lane 3.
4x50 br/fr on :55
800 fr pull, w/ 2nd 400 faster than 1st.
200 IM kick/drill
10x50 fr on :45
6x100 IM on 1:45 Substituted fr for fly.
10x50 fr on :45
6x75 fly,ba,br on 1:15

7 PM

Road Bike 1:00:00 [2] 15.5 mi (15.5 mph)

Easy spin on the trainer.

Sunday Dec 7, 2014 #

9 AM

Rollerski 2:55:42 [3] 28.65 mi (6:08 / mi) +1653ft 5:49 / mi
slept:8.0

With EG and cj. Same as last week but without the extraction.

Saturday Dec 6, 2014 #

6 AM

Run 1:27:23 12.19 mi (7:10 / mi) +917ft 6:42 / mi
ahr:162 max:232 slept:8.0 shoes: Hoka Mafate 3

ODR- Mendon Ponds Loop

11 AM

Trek 2:26:32 [2] 4.04 mi (36:16 / mi) +1412ft 27:15 / mi

Exploring Clark Gully with Ang and Richie.

Friday Dec 5, 2014 #

6 AM

Strength 1:00:00 [3]

At Midtown.

Thursday Dec 4, 2014 #

12 PM

Run 44:00 [3] 6.0 mi (7:20 / mi) +395ft 6:54 / mi
slept:7.0 shoes: Hoka Clifton

6 PM

Swimming 1:20:00 [4] 3.4 km (23:32 / km)

500 fr wu
8x50 kick/swim fr on :55
6x75 as 25 in IM order, 50 fr on 1:30
6x125 1-3 fr on 2:15, 4-6 fr pull on 2:05
6x100 kick w/fins on 1:45
2x25 drill
8x50 1,2,5,6 fr on :55, 3,4,7,8 fly on 1:05 which shelled me.
100 fr cd