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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JayXC

In the 31 days ending Mar 31, 2015:

activity # timemileskm+ftload
  Snowshoe2 14:18:28 47.82(17:57) 76.96(11:09) 4156257.5
  Swimming11 12:35:00 17.77(42:29) 28.6(26:24)249.0
  Cyclocross Bike8 11:14:18 180.57(16.1/h) 290.6(25.9/h) 5229153.1
  Road Bike9 10:19:24 162.34(15.7/h) 261.26(25.3/h)128.7
  Mtn Bike2 8:12:57 96.4(11.7/h) 155.14(18.9/h) 1012983.4
  Run9 7:38:48 62.73(7:19) 100.95(4:33) 976127.6
  Trek1 7:23:27 20.01(22:10) 32.2(13:46) 3499133.0
  Kayak2 3:36:06 16.71(4.6/h) 26.89(7.5/h) 3164.8
  Strength5 2:27:0044.1
  XC skiing- Classic1 2:18:57 15.84(8:46) 25.49(5:27) 196641.7
  Total50 80:04:25 620.19 998.1 259861283.0
averages - sleep:7.5

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Tuesday Mar 31, 2015 #

12 PM

Run 39:44 [3] 5.8 mi (6:51 / mi)
slept:7.5 shoes: Hoka Clifton

Hybrid Winter/summer Pond loop due to snow piles on some of the summer version and apparently it's shorter than both.
7 PM

Road Bike 1:00:06 intensity: (22:13 @1) + (25:03 @2) + (9:36 @3) + (3:14 @4) 16.74 mi (16.7 mph)
ahr:129 max:175

25 min wu
6x2 min at 2 min max. Too aggressive on #1, fell apart on #6.
2 min rest between
remainder cd

Monday Mar 30, 2015 #

6 AM

Swimming 1:10:00 [3] 2.45 km (28:34 / km)
slept:7.0

3x100 fr breathing only to the left on 2:00
6x50 fr drafting on :55
3x100 fr breathing only to the right on 2:00
6x50 fr drafting on :55
6x75 1-3 ba on 1:30, 4-6 br on 1:40
5x100 kick w/fins
100 IM
8x25 fr passing leader on the left, on :30
7 PM

Road Bike 1:00:00 [2] 16.0 mi (16.0 mph)

Road bike is back from the shop.

Sunday Mar 29, 2015 #

10 AM

Kayak 2:01:28 [3] 9.36 mi (4.6 mph) +13ft
slept:8.5

On Irondequoit Creek. It looks like it dropped over a foot from yesterday based on where the snow line was on the banks.
3 PM

Cyclocross Bike 2:50:53 intensity: (27:51 @1) + (2:06:28 @2) + (16:34 @3) 49.21 mi (17.3 mph) +2760ft
ahr:138 max:165

Around Honeoye Lake. Could not wait to turn north due to the wind.

Saturday Mar 28, 2015 #

8 AM

Trek 7:23:27 [3] 20.01 mi (22:10 / mi) +3499ft 19:01 / mi

On the FLT with Ang. 15F at the start made all the crusty snow easy to hike on. By noon the southern exposures were getting mushy and every once in awhile you'd drop through with no warning. Could have skied it with BC skis and skins but I wanted time on my feet.



Its still winter above 1700'.

Friday Mar 27, 2015 #

6 AM

Swimming 1:10:00 [3] 2.7 km (25:56 / km)
slept:6.75

6x125 as 100 fr, 25 IM order on 2:20
4x50 flutter kick sprint on 2:00
100 fr ez
500 fr pull
8x25 kick- odds flutter under water, evens flutter on ba on 1:00
100 fr ez
8x50 kick w/fins 1-4 flutter/dolphin, 5-8 fr/fly sprint on 1:00
4x100 fr on 1:45
50 fr cd

Thursday Mar 26, 2015 #

12 PM

Run 42:09 [3] 5.78 mi (7:18 / mi)
slept:7.5 shoes: Hoka Clifton

New construction on footbridge over river may become an issue.
8 PM

Cyclocross Bike 45:00 [2] 11.9 mi (15.9 mph)

Easy spin

Wednesday Mar 25, 2015 #

6 AM

Swimming 1:15:00 [4] 3.1 km (24:12 / km)
slept:7.0

2x150 as 100 fr, 50 stroke wu
800 fr
4x100 fr pull on 1:40
400 kick w/ fins
8x50 fr on :55
2x400 fr 1 ez, 1 hard
6 PM

Cyclocross Bike 1:10:44 intensity: (22:13 @1) + (31:01 @2) + (17:24 @3) + (6 @4) 17.87 mi (15.2 mph) +1707ft
ahr:135 max:170

Repeats on Parrish Hill course.

Tuesday Mar 24, 2015 #

6 PM

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

Spin on the trainer
8 PM

Strength 31:00 [3]

Monday Mar 23, 2015 #

Note
(rest day)

Out and back to Nashville, TN with optional CPs in Atlanta and Detroit. I hate optional CPs.
C • Well... 6

Sunday Mar 22, 2015 #

3 PM

Road Bike 1:00:00 [2] 15.1 mi (15.1 mph)
slept:8.5

Easy spin
4 PM

Strength 25:00 [3]

Saturday Mar 21, 2015 #

9 AM

Run 1:27:43 intensity: (6:33 @1) + (1:05:16 @2) + (12:48 @3) + (2:16 @4) + (50 @5) 12.23 mi (7:10 / mi) +637ft 6:50 / mi
ahr:144 max:222 slept:9.5 shoes: Hoka Mafate 3

Park Loop

2 PM

Mtn Bike 4:38:45 intensity: (1:34:28 @1) + (2:37:30 @2) + (26:47 @3) 52.31 mi (11.3 mph) +6021ft
ahr:130 max:164

Naples Hills, round 2. 36F and rain version, aka Seasonal Road Roulette.

Friday Mar 20, 2015 #

6 AM

Swimming 1:10:00 [3] 2.4 km (29:10 / km)
slept:6.75

8x50 ba/fr on 1:05
4x175 fr with 2 kicks off each wall on 2:55
4x50 fr ez on 1:05
200 IM kick/drill x 50
100 fr ez
8x25 w/fins- 1-4 all under water, 5-8 fly on :45
2x100 fr on 2:00 with 3 kicks off each wall, 4x50 ba with 4 kicks off each wall on 1:05, 4x25 fly with 4 kicks off each wall on :45
4x25 kick sprint on :45
100 fr cd

Thursday Mar 19, 2015 #

Run 41:35 [3] 5.78 mi (7:12 / mi)
slept:7.5

C • Fast! 2

Wednesday Mar 18, 2015 #

6 AM

Swimming 1:15:00 [3] 3.05 km (24:35 / km)
slept:6.75

250 fr wu
8x25 kick w/fins on :30
8x50 fr on :60
4x200- odds ba, evens IM on 4:15
400 fr pull
3x200- ba, fr, ba on 4:30
4x100 fr on 1:45
6 PM

Road Bike 1:05:18 intensity: (35:33 @1) + (20:00 @2) + (9:45 @3) 18.0 mi (16.5 mph)
ahr:120 max:162

30 min wu
3x5 min at 300W, 5 min ez between
15 min cd
7 PM

Strength 28:00 [3]

Tuesday Mar 17, 2015 #

12 PM

Run 42:56 [3] 5.78 mi (7:26 / mi)
shoes: Hoka Mafate 3

Actually ran on some grass.
7 PM

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

Spin on the trainer

Monday Mar 16, 2015 #

6 AM

Swimming 1:10:00 [3] 2.8 km (25:00 / km)
slept:6.5

3x50 drill/swim
4x250 as 200 fr on 3:15, 50 ba on 1:30
4x25 odds fr ez, evens half under, half above, on :35
4x100 pull as 75 ba, 25 fr on 2:15
4x125 fr pull on 2:15
4x125 pull as 25 br, 100 fr on 2:15
100 fr ez
2x25 paddle drill
5 PM

Kayak 1:34:38 [3] 7.35 mi (4.7 mph) +18ft

Quite the current.

Sunday Mar 15, 2015 #

11 AM

Cyclocross Bike 2:00:00 [3] 31.7 mi (15.9 mph)
slept:8.5

Spin on the trainer since winter came back.

Saturday Mar 14, 2015 #

9 AM

Run 1:10:22 intensity: (18 @1) + (1:01:16 @2) + (1:46 @3) + (5:06 @4) + (1:56 @5) 9.8 mi (7:11 / mi) +339ft 6:57 / mi
ahr:150 max:190 slept:8.5 shoes: Hoka Clifton

School Loop

1 PM

Mtn Bike 3:34:12 intensity: (1:31:49 @1) + (1:55:16 @2) + (7:07 @3) 44.09 mi (12.4 mph) +4108ft
ahr:126 max:162

Around Naples getting in some hills.

C • Flint Rd 2

Friday Mar 13, 2015 #

6 AM

Swimming 1:05:00 [3] 3.15 km (20:38 / km)

150 fr wu
500 fr
4x100 fr w/ fins & paddles
100 fr ez
500 fr
8x50 pull fr on :50
100 fr ez
500 fr
5x100 fr w/ fins and paddles on 1:35

Thursday Mar 12, 2015 #

12 PM

Run 43:05 [3] 5.78 mi (7:27 / mi)
slept:7.75 shoes: Hoka Mafate 3

7 PM

Cyclocross Bike 1:10:00 [2] 18.0 mi (15.4 mph)

Spin on the trainer

Wednesday Mar 11, 2015 #

6 AM

Swimming 1:05:00 [3] 2.3 km (28:16 / km)
slept:6.75

2x50 fr wu
4x100 IM drill
500 fr pull
8x25 odds fly, evens fr on :35
8x25 w/fins, odds kick, evens fly on :35
4x100 fr on 1:45
4x75 as 50 ba, 25 fr on 1:30
200 fr cd
6 PM

Cyclocross Bike 1:00:00 [2] 15.3 mi (15.3 mph)

Spin on the trainer
7 PM

Strength 28:00 [3]

Tuesday Mar 10, 2015 #

12 PM

Run 45:35 [3] 5.78 mi (7:53 / mi)
slept:7.5 shoes: Hoka Mafate 3

First time in shorts this spring.
6 PM

Cyclocross Bike 1:17:41 [3] 20.79 mi (16.1 mph) +762ft

Flat westside loop

Monday Mar 9, 2015 #

7 PM

Road Bike 1:00:00 [2] 15.0 mi (15.0 mph)
slept:7.0

Not so easy spin on the trainer. Maybe outdoors tomorrow??

Sunday Mar 8, 2015 #

9 AM

Snowshoe 5:46:05 [3] 21.15 mi (16:22 / mi) +1760ft 15:10 / mi

Departed at 9:30a for the northern points. The herd paths from the day before had solidified pretty well and we traveled pretty quickly all day. As I had hoped someone had kicked in a path from 38 to 48 saving us a long road run but we weren't as lucky at 30 so our road run to 61 was a little bit longer than we planned. Quite a nice headwind out of the west for it too. From there is was just follow the paths in the snow to the next CP on the route until we had them all.

Slightly disappointed with missing the cut-off on day 1 but we didn't let it affect us and we pushed hard all day which was good. I learned a few things for next time which is always a plus, especially since we paid full price for them. Looking forward to racing with Relentless at Cowboy Tough.

Saturday Mar 7, 2015 #

Event: 19th Annual Snowgaine
 
8 AM

Snowshoe 8:32:23 [3] 26.67 mi (19:13 / mi) +2396ft 17:42 / mi
slept:6.0

Snowgaine, Day 1 with Relentless.
Picked what we thought was an efficient route and as it turned out it was pretty much the same as WT and RF through the first 3 clusters of cps. We then diverged north for the next group (34-41-22-53-26) while WT and RF headed west. Ran into Goals at 65 as they were heading to the HH which should have given us a clue that we were going to run out of time but we stuck to the plan and when we arrived at the 24-45-51-60 cluster we decided we'd better head back or go overtime.

Looking at it now I think it would have made more sense to continue on to 61 with a road run back to the finish. Pretty sure we would have made it in time, especially considering WT and RF had kicked in a trail to it from 60.

As it turned out the snowmobile trails were sugar snow and slow by then so we arrived just over 30 minutes late which meant we spotted everyone a 90 minute head start on Sunday.
C • Holt crap 5

Friday Mar 6, 2015 #

6 AM

Swimming 1:05:00 [3] 2.15 km (30:14 / km)

4x75 fr wu
4x50 fly/ba working on open turns
5x100 fr pull on 1:50
4x50ba/br working on open turns
8x25 fr pointing toes on :30
4x50 br/fr, yep you guessed it, working on open turns
6x75 fr 1-3 on 1:10, 4-6 on 1:15
100 IM sprint incorporating all lessons learned.

Thursday Mar 5, 2015 #

6 PM

Run 45:39 [3] 6.0 mi (7:37 / mi)
slept:8.0

Strong Rd Loop from home due to someone double booking a mtg over my 'Jason Likes To Eat Lunch' appt on my calendar. The nerve...
C • Ugh 2

Wednesday Mar 4, 2015 #

6 AM

Swimming 1:10:00 [3] 2.55 km (27:27 / km)
slept:7.0

8x75 as 50 ba/25 fr
500 fr focusing on upper body streamline at push-off
6x125 fr focusing on staying square during flips, on 2:20
5x100 kick w/fins on 1:50
8x25 odds choice, evens swim on :30
7 PM

Road Bike 1:00:00 [2] 15.2 mi (15.2 mph)

Spin on the trainer

Tuesday Mar 3, 2015 #

7 PM

Road Bike 1:18:00 [2] 19.3 mi (14.8 mph)
slept:7.5

Spin in the trainer

Monday Mar 2, 2015 #

6 AM

Swimming 1:00:00 [3] 1.95 km (30:46 / km)
slept:7.0

50 wu
4x200 fr pull on 3:30
8x25 br w/ new pullout which my hip/groin didn't like.
200 IM
300 kick w/fins
4x100 fr on 1:45, 2 of these with PB
7 PM

Strength 35:00 [3]

Sunday Mar 1, 2015 #

Event: Lake Placid Loppet
 
11 AM

XC skiing- Classic 2:18:57 [3] 15.84 mi (8:46 / mi) +1966ft 7:51 / mi
slept:9.0

Classic laps at HH. Made sure to say Hi to arthurd so that I don't incur the wrath of MI and NY. Great tracks except my outside pole kept sinking too deep into all the powder.
C • And... 2
5 PM

Road Bike 1:42:00 [2] 27.0 mi (15.9 mph)

Easy spin on the trainer.

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