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Training Log Archive: JayXC

In the 31 days ending Jan 31, 2015:

activity # timemileskm+ftload
  XC skiing- Classic5 13:24:26 99.28(8:06) 159.78(5:02) 11638240.3
  XC Skiing- Skate10 11:20:00 91.74(7:25) 147.65(4:36) 5988189.5
  Swimming9 10:40:00 14.26(44:53) 22.95(27:53)234.0
  Road Bike8 9:48:08 157.83(16.1/h) 254.0(25.9/h) 79103.9
  Run6 6:11:12 51.54(7:12) 82.95(4:29) 2279115.7
  Back country skiing2 6:09:55 18.08(20:28) 29.1(12:43) 454187.8
  Mtn Bike1 3:14:48 43.33(13.3/h) 69.73(21.5/h) 48430.7
  Kayak1 2:10:08 9.5(4.4/h) 15.28(7.0/h) 11626.0
  Strength3 1:33:0027.9
  Total43 64:31:37 485.56 781.44 251251055.8
averages - sleep:7.6

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Saturday Jan 31, 2015 #

9 AM

XC skiing- Classic race 3:13:54 intensity: (34 @1) + (50:35 @2) + (2:09:02 @3) + (13:43 @4) 30.93 mi (6:16 / mi) +3264ft 5:42 / mi
ahr:159 max:179 slept:7.25

Craftsbury Ski Marathon-
-5F at the start but beautiful sunshine. Lost my kick wax around the beginning of lap 2 (of 4). Felt strong all day. Need to figure out why that happens. EG still had everything on his skis at the finish, mine were silky smooth. Finished 34th, 4th in AG.
C • Nice effort JXC 9

Friday Jan 30, 2015 #

9 AM

Back country skiing 3:51:24 [2] 8.22 mi (28:09 / mi) +3140ft 20:40 / mi
slept:7.25

From Stowe Toll House to the Nose of Mt Mansfield via a portion of the Toll Road then some of the nordic trails then onto a local only trail (jackpot!) to the top. Combo tele/alpine/survival ski on the way down but in tons of powder. I need to move here.




The gang at the start.




Skinning up




Resting the quads on the way down.




C • suweettt! 3
C • Congrats 1

Thursday Jan 29, 2015 #

Event: Craftsbury Marathon
 
1 PM

XC Skiing- Skate 35:00 [2] 5.0 mi (7:00 / mi)

Skiing first 2k of course and last 2k to become familiar with it prior to the race. Didn't have garmin on yet.

2 PM

XC Skiing- Skate 30:37 intensity: (29 @1) + (9 @2) + (1:50 @3) + (28:09 @4) 6.06 mi (5:03 / mi) +710ft 4:33 / mi
ahr:176 max:183 slept:9.5

Masters National Championships, Day 1- 10k skate

Comical start, kicked someone's pole and spun around 180 degrees while still moving so I was looking at the rest of the field as they passed me. Spun back around once it was clear. Unfortunately Ang didn't get the pic but I'm sure someone did. Besides that, very happy with how the race went and skied all out the entire way. Super fast course with lots of ups, downs and curves to keep your attention. Finished 9th.

XC Skiing- Skate 33:42 intensity: (21:14 @1) + (12:28 @2) 2.59 mi (13:01 / mi) +228ft 12:01 / mi
ahr:111 max:150

Easy skate cool down afterwards.


Wednesday Jan 28, 2015 #

6 AM

Swimming 1:15:00 [3] 2.35 km (31:55 / km)

20x25 as 4x25 dolphin kick then 25 fly with fins on :35
6x75 as 50 fr, 25 ba on 1:25
300 fr pull
4x100 as 25 left arm fly drill, 25 right arm fly drill, 25 3-3 drill, 25 fly swim on 2:30
100 fr ez
2x [4x25 dolphin kick on :40, 50 ez, 4x25 fly on :40, 50 ez] 1st without fins, 2nd with fins.

Monday Jan 26, 2015 #

6 AM

Swimming 1:15:00 [3] 2.35 km (31:55 / km)
slept:6.0

6x125 as 100 fr, 25 stroke in IM order on 2:30
300 fr pull
4x150 as 100 fr sprint, 50 ex on 3:00
300 kick with fins
8x25 dolphin kick under water, no breathing on 1:15
100 fr sprint with fins
200 fr cd

Sunday Jan 25, 2015 #

11 AM

XC Skiing- Skate 1:34:23 [3] 11.0 mi (8:35 / mi) +1293ft 7:43 / mi
slept:9.5

Laps at Harriet Hollister with cj and SC, then SVon for awhile.


Back country skiing 2:18:31 [3] 9.86 mi (14:03 / mi) +1401ft 12:23 / mi

On the Suicide 6 trail with a detour on the snowmobile trail.

Saturday Jan 24, 2015 #

6 AM

Run 1:29:18 intensity: (1:09 @1) + (41:00 @2) + (35:19 @3) + (11:50 @4) 12.55 mi (7:07 / mi) +983ft 6:37 / mi
ahr:156 max:185 slept:7.5 shoes: Hoka Mafate 3

ODR- Hearnish Freezeroo
11 AM

XC skiing- Classic 2:26:50 [3] 15.04 mi (9:46 / mi) +1957ft 8:42 / mi

Laps at HH. 26F so I used Toko violet which should have been fine but it was weak (or I was). Put new Toko yellow over it and it was solid!

Friday Jan 23, 2015 #

6 AM

Swimming 55:00 [3] 2.05 km (26:50 / km)

50 fr wu
6x50 br
3x250 fr pull on 4:15
6x25 ba counting strokes
4x50 ba on 1:10
2x [4x25 fr on :30 counting strokes, 200 fr on 3:40]
then had to get out for an early mtg at work.
C • Work... 2

Thursday Jan 22, 2015 #

6 PM

Road Bike 1:00:00 [2] 16.1 mi (16.1 mph)
slept:7.25

Felt flat, from what??

Wednesday Jan 21, 2015 #

6 AM

Swimming 1:15:00 [3] 2.0 km (37:30 / km)
slept:6.75

100 fr wu
8x25 dolphin kick
4x175 as 100 fr, 25 fly, 25, ba, 25 br on 3:10
4x25 sculling
4x100 ba on 2:10
6x50 fr on :50, 50 ez, 4x25 fr sprint, 50 ez
200 fr cd
6 PM

XC Skiing- Skate 1:25:33 [3] 9.47 mi (9:02 / mi) +1244ft 8:02 / mi

At Harriet Hollister with GG. Very good conditions.

Tuesday Jan 20, 2015 #

12 PM

Run 42:59 [3] 5.78 mi (7:26 / mi)
slept:7.75 shoes: Hoka Mafate 3

6 PM

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

Easy spin on the trainer

Monday Jan 19, 2015 #

9 AM

XC Skiing- Skate 1:00:00 [2] 10.0 km (6:00 / km)
slept:7.5

Skiing at Bristol while watching the HS races.
3 PM

Road Bike 2:07:22 intensity: (28:45 @1) + (1:38:37 @2) 35.02 mi (16.5 mph)
ahr:124 max:149

Easy Spin watching Divergent.

194W NP

C • 2 hours in trainer 2
7 PM

Strength 33:00 [3]

Sunday Jan 18, 2015 #

Event: ROC - Mendon Ponds Park - Ski-O / Winterfest
 

Note
slept:8.5 (rest day)

Work called me in early then spent the better part of the pm replacing an alternator on a Saturn Vue.

Saturday Jan 17, 2015 #

6 AM

Run 1:20:29 intensity: (8 @1) + (25:29 @2) + (37:28 @3) + (8:24 @4) + (9:00 @5) 11.41 mi (7:03 / mi) +653ft 6:41 / mi
ahr:163 max:206 slept:7.5 shoes: Hoka Mafate 3

ODR-Calkins Road. -4F but no wind.
3 PM

XC Skiing- Skate 1:37:44 [3] 13.61 mi (7:11 / mi) +1030ft 6:42 / mi

Fast grass at Mendon Ponds.
C • pretty thin, then? 2

Friday Jan 16, 2015 #

6 AM

Swimming 1:15:00 [3] 2.8 km (26:47 / km)
slept:7.0

100 fr wu
8x25 dolphin kick
10x50 fr on :60
4x100 IM descending on 2:10
2x [3x100 fr on 2:00, 4x50 br on 1:15, 4x25 fly on :45]
6x50 ba/br
100 fr cd

Thursday Jan 15, 2015 #

12 PM

Run 43:36 [3] 5.78 mi (7:33 / mi)
slept:8.0 shoes: Hoka Clifton

6 PM

Road Bike 1:12:50 intensity: (29:13 @1) + (43:26 @2) + (11 @3) 20.0 mi (16.5 mph) +32ft
ahr:120 max:155 slept:0.0

25 min wu
2x10 min, 1st at 240W, 2nd at 250W, 10 min ez between
17 min ez cd

Wednesday Jan 14, 2015 #

6 AM

Swimming 1:15:00 [3] 2.7 km (27:47 / km)
slept:7.0

200 fr wu
6x150 as 100 fr, 50 ba on 2:50
4x25 drill
600 fr pull 3-5 breathing by 50
4x25 drill
2x[4x50 ba on :60, 50 fr ez, 4x25 ba with 6 dolphin kicks off the wall on :45, 50 ez]

Monday Jan 12, 2015 #

6 AM

Swimming 1:15:00 [4] 3.2 km (23:26 / km)
slept:6.5

8x50 fr on :50
4x200 fr pull on 3:30
4x125 as 75 fr, 50 ba on 2:30
2x [3x100 fr on 1:40, 8x50 fr on :40, 4x25 stroke ez on :45]
7 PM

Road Bike 1:14:58 intensity: (50:01 @1) + (24:57 @2) 20.0 mi (16.0 mph) +4ft
ahr:112 max:135

25 min wu
30 min at 210W+
19 min ez
8 PM

Strength 25:00 [3]

Sunday Jan 11, 2015 #

8 AM

XC Skiing- Skate 1:18:33 [2] 12.2 mi (6:26 / mi) +815ft 6:03 / mi
slept:7.5

Laps at Bristol watching the JNQ races.

Saturday Jan 10, 2015 #

10 AM

XC skiing- Classic 4:12:06 [3] 26.86 mi (9:23 / mi) +2958ft 8:30 / mi
slept:7.0

Laps at Osceola with the gang. Great snow, perfect temps.

Friday Jan 9, 2015 #

6 AM

Swimming 1:10:00 [3] 2.9 km (24:08 / km)
slept:6.75

4x200 fr on 3:15
8x150 fr on 2:45
4x25 drill
12x50 kick/swim on 1:00
3x100 fr on 1:35
C • core workout 1

Thursday Jan 8, 2015 #

Note
slept:7.75 (rest day)

SJU won her first HS nordic race. Hard work does pay off.
C • Congrats!! 4

Wednesday Jan 7, 2015 #

6 AM

Swimming 1:05:00 [4] 2.6 km (25:00 / km)
slept:6.75

400 swim/kick ba/br
4x25 paddle drill
4x100 fr on 2:00, 4x50 fr on :45, 4x100 fr 1:50, 4x50 fr on :50, 4x100 fr on 1:40, 4x50 fr on :55 all done continuous.
100 fr ez
4x25 fly on :30
100 fr cd
7 PM

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

Easy spin on the trainer.

Tuesday Jan 6, 2015 #

12 PM

Run 44:30 [3] 6.0 mi (7:25 / mi) +395ft 6:59 / mi
slept:7.75 shoes: Hoka Clifton

6 PM

XC Skiing- Skate 1:24:28 [3] 12.1 mi (6:59 / mi) +668ft 6:38 / mi

Laps at Bristol with CD, EG and cj. A couple in the middle were a 4. Arthurd sighting in her USA kit.
C • and 3

Monday Jan 5, 2015 #

6 PM

Road Bike 1:12:58 intensity: (40:42 @1) + (21:09 @2) + (11:07 @3) 20.01 mi (16.5 mph) +43ft
ahr:124 max:166

30 min wu
3x5 min at 300W+ w/ 5 min rest between
17 min cd
214W NP

Sunday Jan 4, 2015 #

10 AM

Kayak 2:10:08 [2] 9.5 mi (4.4 mph) +116ft
slept:9.5

Up thru Ellison Wetlands on Irondequoit Creek against the current then back.
4 PM

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

Spin on the trainer.
5 PM

Strength 35:00 [3]

Saturday Jan 3, 2015 #

6 AM

Run 1:10:20 intensity: (9 @1) + (28:33 @2) + (34:12 @3) + (7:26 @4) 10.02 mi (7:01 / mi) +248ft 6:51 / mi
ahr:157 max:185 slept:7.75 shoes: Hoka Mafate 3

ODR- Fairport Bridge-Ayrault
11 AM

XC skiing- Classic 2:24:14 [3] 16.45 mi (8:46 / mi) +2122ft 7:49 / mi

Osceola with Ang, SL and cj. Solid tracks from the HS race earlier in the day.
2 PM

XC Skiing- Skate 33:00 [3] 5.5 mi (6:00 / mi)

Switched to skate for a lap on the south side. Couldn't pass up the great conditions.

Friday Jan 2, 2015 #

11 AM

Mtn Bike 3:14:48 intensity: (1:22:25 @1) + (1:52:23 @2) 43.33 mi (13.3 mph) +484ft
ahr:123 max:149 slept:9.0

Frozen trails and just a dusting of snow.

Thursday Jan 1, 2015 #

1 PM

XC skiing- Classic 1:07:22 [3] 10.0 mi (6:44 / mi) +1337ft 5:59 / mi
slept:8.0

Laps at Bristol double-poling most of each.

XC Skiing- Skate 47:00 [3] 8.0 mi (5:52 / mi)

Switch to skating

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