Training Log Archive: JayXCIn the 31 days ending May 31, 2015:
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| 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 | Sa | Su | ||||||||||||||||||||||||||||||||||||||
Sunday May 31, 2015 #
9 AM
Run 59:53 [3] 8.0 mi (7:29 / mi) +193ft 7:19 / mi
slept:9.5 shoes: Hoka Mafate 3
with road option back.
Saturday May 30, 2015 #
3 PM
Mtn Bike 57:43 [3] 14.0 mi (14.6 mph)
slept:8.0
Easy spin in the heat.
Friday May 29, 2015 #
Run 47:02 [3] 6.0 mi (7:50 / mi) +395ft 7:23 / mi
slept:8.25 shoes: Hoka Stinson ATR
Thursday May 28, 2015 #
6 PM
Road Bike 1:54:34 31.78 mi (16.6 mph) +1176ft
ahr:109 max:145 slept:7.5
With GG. Rough start but got better as we went.
Wednesday May 27, 2015 #
Note
slept:7.5
Tuesday May 26, 2015 #
Note
slept:8.0
GVCC- Crit or Farmall Hill MTB Challenge
Monday May 25, 2015 #
12 AM
Trek 1:43:00 [3] 8.0 km (12:53 / km)
slept:3.0 shoes: Salomon XT Wings (grey/green)
Trek continued.
1 AM
Mtn Bike 45:00 [3] 14.0 km (18.7 kph)
Due to a flat rail trail ride and the enticement of sleep we quickly transitioned and made quick work of the last leg finishing up just after 2:30a Monday morning as the 3rd place Co-ed Elite team.
Thanks to American Adventure Sports for a challenging and fun course. All three of us have raced in the area previously and agreed this was the most-enjoyable version we’ve raced on in the area.
Thanks to American Adventure Sports for a challenging and fun course. All three of us have raced in the area previously and agreed this was the most-enjoyable version we’ve raced on in the area.
Sunday May 24, 2015 #
12 AM
Mtn Bike 9:46:00 [3] 70.0 mi (7.2 mph)
slept:0.0
Around 1:30am our plan began to fall apart. We had just punched the Warming Hut control, our last control north of rte 31 and were heading towards one of the southern controls when Odyssey rode past us going the opposite direction which told me we were ahead of them. Then to our surprise as we were riding endlessly downhill towards TA3 we saw Odyssey and AAS heading uphill towards the southern controls from TA4 which was confusing. “They couldn’t have punched all the southern controls already…”. The clue sheet indicated that all of the controls north of 31 had to be punched before checking in at TA3 at 4am. We took this to mean that no other bike-O controls could be punched after leaving TA3 which wasn’t the case. All of the points south of rte 31 were still in play on the way to TA4 but for some reason in the fury of getting everything together we didn’t grasp this concept and tried to clear all of them before punching at TA3 (Cogo’s). We nearly pulled it off as by the time we hit TA3 we had all but 2 punched.
At this point we knew we had thrown the chance at the win away. In addition, Nathalie was extremely cold from the downhills so we spent some extra time at the TA (why did they call it a TA anyways??) eating 2 slices of pizza, a bottle of Gatorade and a bottle of Musclemilk each before heading back out to climb past a number of the controls we had already been to on our way to TA4. I’m sure it took a lot for Nathalie to walk back out into the cold for more biking given how cold she was with little chance for the win but there was no apprehension when we left. We quickly warmed up with more climbing and the sun came up just as we rode past Seven Springs Resort and punched our last 2 controls on our way to Bear Run.
The entrance to Bear Run was at a marked waypoint and the route was flagged which we found to be the case until it stopped at a trail T intersection before reaching the TA. The USGS map didn’t show a clear way to the TA4 from there and I took us on a circuitous route with 2 bikewhacks to get there.
At this point we knew we had thrown the chance at the win away. In addition, Nathalie was extremely cold from the downhills so we spent some extra time at the TA (why did they call it a TA anyways??) eating 2 slices of pizza, a bottle of Gatorade and a bottle of Musclemilk each before heading back out to climb past a number of the controls we had already been to on our way to TA4. I’m sure it took a lot for Nathalie to walk back out into the cold for more biking given how cold she was with little chance for the win but there was no apprehension when we left. We quickly warmed up with more climbing and the sun came up just as we rode past Seven Springs Resort and punched our last 2 controls on our way to Bear Run.
The entrance to Bear Run was at a marked waypoint and the route was flagged which we found to be the case until it stopped at a trail T intersection before reaching the TA. The USGS map didn’t show a clear way to the TA4 from there and I took us on a circuitous route with 2 bikewhacks to get there.
9 AM
Orienteering 3:47:00 [3] 12.0 km (18:55 / km)
shoes: Salomon XT Wings (grey/green)
Bear Run O-course- When we arrived we were given a Bear Run trail map (would have been handy about 1 hour earlier) with 6 controls. At this point AAS and Odyssey had been on course for 2 hours so they were out of touch and we were now racing against Rev3 who had just headed out when we arrived. They had elected to drop two of the bike-O controls so we had a slight cushion to work with. At the TA we were also given the details for the rest of the course. After the O-course we would ride to Confluence to the paddle put-in, paddle to Ohiopyle on the Middle Yough followed by a 4 control trek back to Confluence and then a rail trail ride to the finish. We had to put-in by 6pm and be off the water by 8:30pm.
Hot TA!
Given all this info we decided to drop one out-and-back control on the O-course to ensure enough time for the biking and paddling. As we arrived back to the TA Rev3 was there getting ready to take off towards Confluence.
Hot TA!
Given all this info we decided to drop one out-and-back control on the O-course to ensure enough time for the biking and paddling. As we arrived back to the TA Rev3 was there getting ready to take off towards Confluence.
1 PM
Mtn Bike 3:27:00 [3] 24.0 km (7.0 kph)
Despite having spent 4 hours on the Bear Run map I still tried to make it longer than necessary before hitting the flagging tape which led us back out to the waypoint. Rev3 passed us somewhere along the way but then we ran back into them again just before the put-in.
4 PM
Kayak 1:45:00 [3] 14.0 km (8.0 kph)
With the heat of the day on us the paddle down the middle Yough was very enjoyable. Our reward for the fun was the requirement of carrying the rafts 1k into town from the take-out.
8 PM
Trek 5:15:00 [3] 15.0 km (21:00 / km)
shoes: Salomon XT Wings (grey/green)
Back in Ohiopyle we were given 4 trekking controls to transfer onto our maps, two of which I’d been to before near Sugarloaf and the firetower. Knowing that we had one less point than AAS and Odyssey and one more than Rev3 we were pretty well locked in to third place. Nathalie transposed the control locations onto a park map and entertained us while brushing up on her navigation skills. Near the firetower we ran into Rev3 again and made the descent down to Ramcat and the bikes together.
Saturday May 23, 2015 #
9 AM
Mtn Bike 1:47:00 [3] 30.0 km (16.8 kph)
slept:7.5
With Nathalie and James as a 3 Person Co-ed Elite team.
Map handout began at 7:00am where we had 90 minutes before the pre-race meeting to transfer all of the off-limit roads, allowable crossing locations and the control/TA locations from a master map set hanging on the wall to our own version. In addition, we had to divide up the gear, batteries and food into a small team bin and a paddle bag and come up with an optimal route for the next 44 hours. In theory a 3 person team should be faster than a 4 person team racing but we certainly could have used a 4th set of hands to get everything done prior to the start. As we lined up I was confident in the first bike route and the following trekking leg but was uneasy about the route I had partially planned for the huge second bike leg. The rest of the course was to be divulged later on the course.
A neutral start helped keep things sane until we hit the first climb when we were allowed to take off. We kept the pace somewhat comfortable on the long climb out of town as we paralleled the Laurel Highland Trail and managed to open a gap on everyone but one solo racer. Once at the top it was a fast rip downhill passing 2 cp’s and yelling out our team number as we went. The route was pretty straightforward with the exception of a short powerline bikewhack, then onto a rail trail I had not been on previously which took us to TA1 at Camp Christian. Within a few seconds we were joined in the TA by Rev3, Odyssey and AAS.
Map handout began at 7:00am where we had 90 minutes before the pre-race meeting to transfer all of the off-limit roads, allowable crossing locations and the control/TA locations from a master map set hanging on the wall to our own version. In addition, we had to divide up the gear, batteries and food into a small team bin and a paddle bag and come up with an optimal route for the next 44 hours. In theory a 3 person team should be faster than a 4 person team racing but we certainly could have used a 4th set of hands to get everything done prior to the start. As we lined up I was confident in the first bike route and the following trekking leg but was uneasy about the route I had partially planned for the huge second bike leg. The rest of the course was to be divulged later on the course.
A neutral start helped keep things sane until we hit the first climb when we were allowed to take off. We kept the pace somewhat comfortable on the long climb out of town as we paralleled the Laurel Highland Trail and managed to open a gap on everyone but one solo racer. Once at the top it was a fast rip downhill passing 2 cp’s and yelling out our team number as we went. The route was pretty straightforward with the exception of a short powerline bikewhack, then onto a rail trail I had not been on previously which took us to TA1 at Camp Christian. Within a few seconds we were joined in the TA by Rev3, Odyssey and AAS.
11 AM
Trek 5:17:00 [3] 31.0 km (10:14 / km)
shoes: Salomon XT Wings (grey/green)
All teams left at about the same time but with different route options so it wasn’t long before we were by ourselves on our way to the first cp on the island. From there it was a 6k rail trail run to the remaining points on State land. The USGS map only showed a few old logging roads but we soon discovered a number of unmapped versions that we followed to a majority of the points using the ridgeline as a handrail.
Clue: Top of boulder
None of the points proved too difficult aside from the fact that they were 1000’ above the rail trail. Once we punched them all we descended down to the river and retraced our steps back to the TA along the railtrail which we noticed was slightly uphill the entire way. Something that went unnoticed on the way out.
As we approached the TA we ran into Odyssey where two trails merged and we ran into the TA together. AAS was just a few minutes back and the arrived as we were still transitioning. While in the TA we put together the rest of the route for the second bike leg and headed out.
Clue: Top of boulder
None of the points proved too difficult aside from the fact that they were 1000’ above the rail trail. Once we punched them all we descended down to the river and retraced our steps back to the TA along the railtrail which we noticed was slightly uphill the entire way. Something that went unnoticed on the way out.
As we approached the TA we ran into Odyssey where two trails merged and we ran into the TA together. AAS was just a few minutes back and the arrived as we were still transitioning. While in the TA we put together the rest of the route for the second bike leg and headed out.
4 PM
Mtn Bike 7:56:00 [3] 65.0 km (8.2 kph)
This was a big bike leg, both distance and climbing. We used the USGS map to get us to the Roaring Run Natural Area where a majority of the controls would be. We had transferred the control locations from the USGS map to the park map which had more options for roads and trails making getting to the area of the controls easier. Unfortunately it also made locating the actual controls once near them a little tougher as there location had been transferred (quickly) 2x from the original map at this point and we had to do a little more hunting for them than we should but fortunately James is quite the bloodhound. We were still seeing AAS and Odyssey every now and then so we were making good progress regardless.
"Looks like lots of climbing"
"Looks like lots of climbing"
Friday May 22, 2015 #
Event: Equinox Traverse
8 AM
Run 44:40 [3] 5.73 mi (7:48 / mi) +117ft 7:39 / mi
slept:8.0
Jog around the 'hood with Jackson5.
Wednesday May 20, 2015 #
12 PM
Run 46:20 [3] 6.0 mi (7:43 / mi) +395ft 7:16 / mi
slept:8.0 shoes: Hoka Stinson ATR
Not happy with new shoes. Heel cup is too stiff or high. Why do they change these things...
Monday May 18, 2015 #
6 PM
Road Bike 1:27:54 24.27 mi (16.6 mph) +1024ft
ahr:100 max:153 slept:7.5
Easy Latte-ish loop
Sunday May 17, 2015 #
10 AM
Kayak (V10) 1:19:30 [3] 8.56 mi (6.5 mph) +7ft
slept:8.5
Decent time for this time of year solo.
1 PM
Orienteering 53:56 4.32 mi (12:29 / mi) +745ft 10:44 / mi
ahr:146 max:170 shoes: Salomon Crossmax
ROC- Red
Didn't take too long to make my first mistake- heading to 1 when I didn't see the control as I crested the hill even though I was standing right next to it.
Second mistake heading to 3 when I was confused by an unmapped trail even though I was heading straight for the control before I second-guessed myself and decided to run around a big loop.
Fortunately from there I settled down and avoided any other major problems. The Grid-O at the end was an interesting challenge. Just looking at it new I noticed that the controls are actually in a 3x4 grid. that knowledge would have made it much easier if I had recognized it yesterday.
Didn't take too long to make my first mistake- heading to 1 when I didn't see the control as I crested the hill even though I was standing right next to it.
Second mistake heading to 3 when I was confused by an unmapped trail even though I was heading straight for the control before I second-guessed myself and decided to run around a big loop.
Fortunately from there I settled down and avoided any other major problems. The Grid-O at the end was an interesting challenge. Just looking at it new I noticed that the controls are actually in a 3x4 grid. that knowledge would have made it much easier if I had recognized it yesterday.
Orienteering 48:54 3.82 mi (12:48 / mi) +789ft 10:42 / mi
ahr:152 max:174 shoes: Hoka Mafate 3
ROC- Green
Strange route to 1, not sure what I was thinking. I had already been to 4,5,6 on Red but in a different order so they were simple except while heading to 6 I decided to plan ahead for 7,8 and ran past 6 nearly to 7 before I figured it out. So much for practicing any advanced planning techniques.
Wandered around on wrong spur looking for 10 and then tried to color in the circle on the map with my gps route looking for 11. 12,13,14 were common to Red as well although also from opposite direction.
Having gone through the Grid-O on Red it was clear that experience was helpful in improving my technique when I got to it on Green.
Strange route to 1, not sure what I was thinking. I had already been to 4,5,6 on Red but in a different order so they were simple except while heading to 6 I decided to plan ahead for 7,8 and ran past 6 nearly to 7 before I figured it out. So much for practicing any advanced planning techniques.
Wandered around on wrong spur looking for 10 and then tried to color in the circle on the map with my gps route looking for 11. 12,13,14 were common to Red as well although also from opposite direction.
Having gone through the Grid-O on Red it was clear that experience was helpful in improving my technique when I got to it on Green.
Saturday May 16, 2015 #
9 AM
Road Bike 4:53:51 84.1 mi (17.2 mph) +5174ft
ahr:134 max:182 slept:8.5
Around Canandaigua Lake from Mendon with EG and GG. Lake looked pretty enticing given the humidity.
218W NP
218W NP
Friday May 15, 2015 #
6 AM
Swimming 1:15:00 [4] 3.55 km (21:08 / km)
slept:6.75
200 fr wu
800 fr pull
50 ez
3x400 fr on 6:30
300 IM kick/swim/drill
50 ez
400 kick w/fins
5x100 fr on 1:40
50 ex
800 fr pull
50 ez
3x400 fr on 6:30
300 IM kick/swim/drill
50 ez
400 kick w/fins
5x100 fr on 1:40
50 ex
Thursday May 14, 2015 #
12 PM
Run 46:00 [3] 6.0 mi (7:40 / mi) +395ft 7:13 / mi
slept:7.5 shoes: Hoka Mafate 3
Guess at time, chrono device initiation failure.
Wednesday May 13, 2015 #
6 AM
Swimming 1:10:00 [4] 2.3 km (30:26 / km)
slept:6.75
4x50 flutter kick
4x250 as 25 ba sprint, 200 fr, 25 ba sprint on 4:30
6x50 sculling
4x150 as 25 fr sprint, 100 ba, 25 fr sprint on 3:10
4x25 sculling
200 fr ez
4x250 as 25 ba sprint, 200 fr, 25 ba sprint on 4:30
6x50 sculling
4x150 as 25 fr sprint, 100 ba, 25 fr sprint on 3:10
4x25 sculling
200 fr ez
Tuesday May 12, 2015 #
6 PM
Mtn Bike 1:23:45 14.27 mi (10.2 mph) +2178ft
ahr:166 max:219 slept:7.25
Farmall MTB Series Race #2
Rode in 4th for the first 6 laps, passed 3rd and 2nd with half a lap to go and nearly caught AA on his fat bike for the win. ~5 sec ahead.
Rode in 4th for the first 6 laps, passed 3rd and 2nd with half a lap to go and nearly caught AA on his fat bike for the win. ~5 sec ahead.
Monday May 11, 2015 #
6 AM
Swimming 1:00:00 [4] 2.6 km (23:05 / km)
slept:6.75
4x125 fr on 2:20 only breathing to the left
8x25 fr 3 wide on :30
4x125 fr on 2.20 only breathing to the right
2x400 fr pull on 6:15
8x50 1-4 ba on 1:10, 5-8 br on 1:15
4x25 fr sighting 2x per length
100 fr ez
8x25 fr 3 wide on :30
4x125 fr on 2.20 only breathing to the right
2x400 fr pull on 6:15
8x50 1-4 ba on 1:10, 5-8 br on 1:15
4x25 fr sighting 2x per length
100 fr ez
7 PM
Road Bike 1:00:00 [2] 15.3 mi (15.3 mph)
Ez spin while it poured.
Sunday May 10, 2015 #
9 AM
Run 1:47:22 14.21 mi (7:33 / mi) +830ft 7:10 / mi
ahr:142 max:164 slept:8.0 shoes: Hoka Mafate 3
G-Tour hill sampler on foot in the heat.
Saturday May 9, 2015 #
Note
Prattsburgh Gravel Classic or TOSRV
10 AM
Cyclocross Bike 1:42:10 31.01 mi (18.2 mph) +3085ft
ahr:171 max:187 slept:7.5
Prattsburgh Gravel Classic
Good start and made the selection on the first climb with about 12 others. 2 guys attacked from there and stayed away the entire time. We continued to shed riders on each of the climbs. Heading up the Hungry Hollow Climb another duo made it off the front and by then there was just 4 of us left to chase. I nearly bought it on the gravel descent on a tight turn which required two locked up wheels and a left foot to avoid the approaching ditch.
Once at the bottom there was just 3 of us for the last 5 miles and I failed to commit to a strategy to win the sprint for 5th. I attacked on a slight hill but didn't get much of gap then tried again on the slight incline towards the finish but in the back of my mind I thought it might be best to save something for the sprint. Stupid. Either attack and lose trying or go to the line and take your chances, not both!
275 W NP
Good start and made the selection on the first climb with about 12 others. 2 guys attacked from there and stayed away the entire time. We continued to shed riders on each of the climbs. Heading up the Hungry Hollow Climb another duo made it off the front and by then there was just 4 of us left to chase. I nearly bought it on the gravel descent on a tight turn which required two locked up wheels and a left foot to avoid the approaching ditch.
Once at the bottom there was just 3 of us for the last 5 miles and I failed to commit to a strategy to win the sprint for 5th. I attacked on a slight hill but didn't get much of gap then tried again on the slight incline towards the finish but in the back of my mind I thought it might be best to save something for the sprint. Stupid. Either attack and lose trying or go to the line and take your chances, not both!
275 W NP
1 PM
Kayak 2:45:09 [3] 14.66 mi (5.3 mph)
Point to Point on Keuka Lake with Ang. Won an ice cream, a small consolation from earlier.
Friday May 8, 2015 #
6 AM
Swimming 1:15:00 [4] 2.4 km (31:15 / km)
slept:6.75
3x100 br
5x150 fr pull on 2:30
100 fr ez
12x25 kick w/fins, odds dolphin, evens flutter on :35
8x25 fly from the middle of the pool working on turns
5x100 IM on 2:15
100 fr ez
3x50 fr spint on :42.5
5x150 fr pull on 2:30
100 fr ez
12x25 kick w/fins, odds dolphin, evens flutter on :35
8x25 fly from the middle of the pool working on turns
5x100 IM on 2:15
100 fr ez
3x50 fr spint on :42.5
Thursday May 7, 2015 #
Kayak (V10) 1:36:00 [3] 8.56 mi (5.4 mph) +7ft
Out with MG, back with Richie and LB in his guide boat.
12 PM
Run 45:45 [3] 6.0 mi (7:38 / mi) +395ft 7:11 / mi
slept:7.75 shoes: Hoka Mafate 3
Wednesday May 6, 2015 #
6 AM
Swimming 1:15:00 [4] 2.2 km (34:05 / km)
slept:6.75
8x50 2x kick/drill then 2x fr, repeat on :60
4x50 fr sprint on 1:30
8x25 w/ 4, 3, 2, 1 breaths. 1&5 fly on :45
100 ez
350 fr pull
3x100 fr sprint with fins and paddles on 2:30
100 fr ez
4x25 fly sprint on :45
100 fr ez
6x50 kick sprint w/ fins on 1:30
50 ez
4x50 fr sprint on 1:30
8x25 w/ 4, 3, 2, 1 breaths. 1&5 fly on :45
100 ez
350 fr pull
3x100 fr sprint with fins and paddles on 2:30
100 fr ez
4x25 fly sprint on :45
100 fr ez
6x50 kick sprint w/ fins on 1:30
50 ez
6 PM
Road Bike 1:34:23 29.0 mi (18.4 mph) +1080ft
ahr:120 max:153
Flat Westside Loop.
Bailed on the workout I had planned based on fatigue from sprinting this am.
Bailed on the workout I had planned based on fatigue from sprinting this am.
Tuesday May 5, 2015 #
12 PM
Run 46:10 [3] 6.0 mi (7:42 / mi) +395ft 7:15 / mi
slept:7.5 shoes: Hoka Mafate 3
Monday May 4, 2015 #
6 AM
Swimming 1:05:00 [3] 2.5 km (26:00 / km)
slept:6.75
300 fr wu
3x200 fr on 3:30
3x100 kick w/fins on 1:40
4x25 ba on :35
3x200 fr pull on 3:30
4x25 br on :35
2x200 kick w/fins on 3:30
8x25- odds fly sprint, evens fr easy on :35
3x200 fr on 3:30
3x100 kick w/fins on 1:40
4x25 ba on :35
3x200 fr pull on 3:30
4x25 br on :35
2x200 kick w/fins on 3:30
8x25- odds fly sprint, evens fr easy on :35
Sunday May 3, 2015 #
Note
Hollenbeck RR
11 AM
Kayak 2:54:40 [3] 15.32 mi (5.3 mph) +10ft
slept:8.25
Length of Canandaigua Lake.
Mtn Bike 2:10:45 22.96 mi (10.5 mph) +3202ft
ahr:124 max:173
Shortened version of last Sunday's ride but on a mountain bike and with a pack. Last 1/4 of the ride is all downhill and a lot of fun.
Saturday May 2, 2015 #
7 AM
Road Bike 3:30:56 67.62 mi (19.2 mph) +3735ft
ahr:140 max:180 slept:7.5
Latte Ride from home then bonus miles after with EG.
228W NP
228W NP
Trek 3:57:09 12.04 mi (19:42 / mi) +3177ft 15:46 / mi
ahr:102 max:143
Trekking w/pack on Bristol Mtn and Stid Hill. Quads were shot from earlier.