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Training Log Archive: JayXC

In the 31 days ending Aug 31, 2015:

activity # timemileskm+ftload
  Road Bike15 22:43:39 403.76(17.8/h) 649.79(28.6/h) 16896289.1
  canoe paddle10 14:41:07 79.44(5.4/h) 127.85(8.7/h) 31264.3
  Orienteering3 13:26:51 48.28(16:43) 77.7(10:23) 8110242.1
  Run10 9:30:58 75.86(7:32) 122.08(4:41) 4388152.9
  Cyclocross Bike1 3:23:49 35.26(10.4/h) 56.74(16.7/h) 213027.7
  Kayak1 1:03:00 6.0(5.7/h) 9.66(9.2/h)18.9
  Total40 64:49:24 648.6(6:00) 1043.82(3:44) 31555995.0
averages - sleep:7.3

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Monday Aug 31, 2015 #

5 AM

canoe paddle (C2) 1:05:00 [3] 6.16 mi (5.7 mph)
slept:6.5

6 PM

Road Bike 1:33:44 intensity: (48:18 @1) + (45:26 @2) 27.27 mi (17.5 mph) +1003ft
ahr:119 max:150

Small ring ride

180W NP

Sunday Aug 30, 2015 #

11 AM

canoe paddle (C4) 2:00:00 [3] 11.0 mi (5.5 mph)
slept:8.75

First time in the boat with the 90 Miler team.

Saturday Aug 29, 2015 #

6 AM

Run 1:26:52 intensity: (2:10 @1) + (58:11 @2) + (24:43 @3) + (1:48 @4) 11.97 mi (7:15 / mi) +819ft 6:49 / mi
ahr:148 max:180 slept:7.75 shoes: Hoka Mafate 3

ODR- Mendon Ponds
1 PM

Road Bike 2:54:02 intensity: (39:52 @1) + (1:58:23 @2) + (14:11 @3) + (1:36 @4) 53.17 mi (18.3 mph) +2895ft
ahr:134 max:177

Down to Canadice then on to Honeoye Lake with Richie.

221W NP

Friday Aug 28, 2015 #

5 AM

canoe paddle (C2) 1:05:00 [3] 6.16 mi (5.7 mph)
slept:6.75

Questionable effort from the bow paddler.
C • your comment is funny 1

Thursday Aug 27, 2015 #

12 PM

Run 46:06 [3] 6.0 mi (7:41 / mi) +395ft 7:14 / mi
slept:7.5 shoes: Hoka Clifton

Wednesday Aug 26, 2015 #

5 AM

canoe paddle 1:07:30 [3] 6.17 mi (5.5 mph)

C2 with SW. Basin to Perinton and back.

5 PM

canoe paddle 1:30:12 [3] 8.71 mi (5.8 mph)
slept:6.75

C2 with cj.

Tuesday Aug 25, 2015 #

12 PM

Run 46:19 [3] 6.0 mi (7:43 / mi) +395ft 7:16 / mi
slept:7.75

6 PM

Road Bike 1:08:18 intensity: (23 @1) + (10:23 @2) + (42:06 @3) + (14:43 @4) + (43 @5) 27.05 mi (23.8 mph) +1180ft
ahr:164 max:218

G-Tour, Chili

Much better effort than last week. Led out sprint for 2nd, EG was solo up the road for the win.

270W NP

Road Bike 20:00 [3] 5.0 mi (15.0 mph)

Ride to start and back from finish.

Monday Aug 24, 2015 #

6 PM

Road Bike 1:34:53 intensity: (50:50 @1) + (43:57 @2) + (6 @3) 27.29 mi (17.3 mph) +1030ft
ahr:119 max:163

small ring ride with Richie.

Sunday Aug 23, 2015 #

8 AM

canoe paddle (Jensen 18) 1:45:00 [3] 8.56 mi (4.9 mph) +7ft
slept:8.0

With cj in his C2
1 PM

Cyclocross Bike 3:23:49 intensity: (2:14:26 @1) + (1:05:31 @2) + (3:52 @3) 35.26 mi (10.4 mph) +2130ft
ahr:114 max:166

Road-Trail ride with Richie and EG.

Saturday Aug 22, 2015 #

6 AM

Run 1:34:57 intensity: (1:50 @1) + (1:04:41 @2) + (18:42 @3) + (9:00 @4) + (44 @5) 12.62 mi (7:31 / mi) +878ft 7:04 / mi
ahr:148 max:201 slept:7.0 shoes: Hoka Mafate 3

ODR- Bluhm Road

First long run on the roads in forever.
10 AM

Road Bike 2:29:32 intensity: (35:51 @1) + (1:34:12 @2) + (17:51 @3) + (1:38 @4) 42.2 mi (16.9 mph) +2122ft
ahr:134 max:173

Down to Richmond and back with EG and GG.

217W NP

Friday Aug 21, 2015 #

Note
(rest day)

Thursday Aug 20, 2015 #

12 PM

Run 45:54 [3] 6.0 mi (7:39 / mi) +395ft 7:12 / mi
slept:7.5 shoes: Hoka Mafate 3

Warm.
C • 7:39 (7:12) 4
7 PM

canoe paddle (Jensen 18) 1:30:00 [3] 8.56 mi (5.7 mph) +7ft

With cj in his C2 and Richie in his guide boat. Nice night for a paddle after the storms left. Richie especially liked the double rainbow.

Wednesday Aug 19, 2015 #

5 AM

canoe paddle (C2) 1:10:00 [3] 6.0 mi (5.1 mph)
slept:6.5

From Basin to rt 31 and back with SW in C2 , Richie and LL in kayaks.

Tuesday Aug 18, 2015 #

12 PM

Run 46:20 [3] 6.0 mi (7:43 / mi) +395ft 7:16 / mi
slept:7.25 shoes: Hoka Mafate 3

Humidity is the new attitude adjuster.

6 PM

Road Bike 40:00 [3] 10.0 mi (15.0 mph)

To course, warm up laps and ride home.
7 PM

Road Bike 41:52 intensity: (30 @2) + (24:36 @3) + (16:46 @4) 15.67 mi (22.5 mph) +940ft
ahr:168 max:182

Somehow wrote over what I had written here.
Pros from last weekends race showed up and schooled us all. Ludicrous speed.

261W NP

Monday Aug 17, 2015 #

5 AM

canoe paddle 1:35:21 [3] 8.03 mi (5.1 mph) +17ft
slept:6.5

To Fairport and back from the Basin with SW and LL in his K1.
6 PM

Road Bike 1:11:23 [3] 20.85 mi (17.5 mph) +768ft

Small ring ride.

Sunday Aug 16, 2015 #

9 AM

canoe paddle 1:53:04 [3] 10.09 mi (5.4 mph)

C2 with SW.

Saturday Aug 15, 2015 #

Note

Rochester Twilight Crit
4 PM

Road Bike 20:50 intensity: (34 @1) + (47 @2) + (1:12 @3) + (18:17 @4) 8.07 mi (23.2 mph) +281ft
ahr:171 max:180 slept:7.0

Rochester Twilight Crit, 35+ Masters

Great to have this event back. Such a fast race with wide open turns and no place to rest.
Crash on lap 2 right behind me split the field. I kept trying to move up when possible but it seemed I kept staying at the end of the pack as more and more people dropped out. I ultimately succumbed to a dnf after racing 2 laps solo trying to catch back on. Apparently 8 weeks without a high intensity effort isn't the best approach.

272W NP

Friday Aug 14, 2015 #

1 PM

Run 57:29 intensity: (56 @1) + (33:35 @2) + (22:58 @3) 7.8 mi (7:22 / mi) +179ft 7:13 / mi
ahr:151 max:162 shoes: Hoka Mafate 3

Thursday Aug 13, 2015 #

6 PM

Road Bike 1:43:08 intensity: (1:37:38 @1) + (5:30 @2) 23.53 mi (13.7 mph) +1266ft
ahr:95 max:140 slept:6.75

Easy spin with the chatterboxes KDU and KS.
C • Wow I should of rode with y... 2

Wednesday Aug 12, 2015 #

Kayak (V10) 1:03:00 [3] 6.0 mi (5.7 mph)
slept:7.0

Embankment Park and back with Richie.
7 PM

Run 42:04 [3] 5.68 mi (7:24 / mi) +213ft 7:09 / mi
shoes: Hoka Mafate 3

Easy run around the 'hood.

Tuesday Aug 11, 2015 #

6 PM

Road Bike 1:23:36 intensity: (28:55 @1) + (40:32 @2) + (14:09 @3) 26.4 mi (18.9 mph) +1278ft
ahr:132 max:166 slept:7.5

Couple of harder efforts to see if it makes sense to race the crit with a bunch of old guys this weekend.

229W NP

Sunday Aug 9, 2015 #

9 AM

Road Bike 2:12:03 intensity: (1:00:54 @1) + (1:10:14 @2) + (55 @3) 38.08 mi (17.3 mph) +1516ft
ahr:125 max:160 slept:9.0

Easy day.

194W NP

Saturday Aug 8, 2015 #

9 AM

Run 58:13 intensity: (6:47 @1) + (48:03 @2) + (1:49 @3) + (1:03 @4) + (31 @5) 7.79 mi (7:28 / mi) +324ft 7:11 / mi
ahr:138 max:191 slept:9.0

Stiff neck and back are almost manageable.
C • Injury from CT? 5
3 PM

Road Bike 2:07:18 intensity: (26:22 @1) + (1:33:15 @2) + (7:41 @3) 38.18 mi (18.0 mph) +2617ft
ahr:135 max:164

Abbey-Ashley Loop

218W NP

Friday Aug 7, 2015 #

Note
slept:7.5

Thursday Aug 6, 2015 #

12 PM

Run 46:44 [3] 6.0 mi (7:47 / mi) +395ft 7:20 / mi
slept:8.0 shoes: Hoka Mafate 3

Wednesday Aug 5, 2015 #

Road Bike 1:22:00 [3] 25.0 mi (18.3 mph)
slept:8.0

Bloomfield Loop

Tuesday Aug 4, 2015 #

6 PM

Road Bike 1:01:00 [2] 16.0 mi (15.7 mph)
slept:7.0

Easy spin on the trainer avoiding the downpours.

Monday Aug 3, 2015 #

Note
slept:8.5 (rest day)

Sunday Aug 2, 2015 #

3 AM

Orienteering 2:59:33 [3] 10.29 mi (17:27 / mi) +2040ft 14:41 / mi
slept:3.0 shoes: Hoka Stinson ATR

I figured what remained on the course would require the full amount of time from each of my remaining 4 hour legs. Unfortunately my phone alarm never went off (dead battery) and I woke up 40 minutes into my 4 hour leg. I chose the western controls as the distance was shorter but there was a fair amount of park boundary following required which would be tough in the dark.

22 57 74 31 64 then a long run down to 47 where I bushwhacked up to the FLT and attacked from above. My attackpoint was pretty poor ( a switchback in the trail) and I never found the point. Looks like I was within 100 m of it.

With time becoming an issue I had to once again run hard the entire way back since I figured I needed all of the last 4 hour segment to get the remaining points.

C • 47 vs 70 3
8 AM

Orienteering 3:29:21 [3] 13.14 mi (15:56 / mi) +1754ft 14:09 / mi

With the next days sunlight the controls became easier to find.

28 36 67 49 56 59 35 46. At this point I needed to decide if I was going to head south to pick up 42. I figured 30 minutes round trip from the road intersection I was approaching. Just then I ran into a guy who asked me if I had 37 (no) and he stated that he couldn't find it. After segment 1 we learned that it was misplaced and that its location had since been corrected. Given this info I decided to bail on 42 and head towards the HH with the plan of picking up 37 69 and 38 on the way. Turns out I walked right to 37 on the unmapped road and picked up the other two as intended.

I finished with less than 30 minutes left so skipping 42 was the wisest move. I think I was 4th overall, 17 pts behind arthurd in third.


Saturday Aug 1, 2015 #

Event: CNYO's 11th Annual REGAINE
 
12 PM

Orienteering 5:18:17 [3] 20.2 mi (15:45 / mi) +3391ft 13:36 / mi
slept:8.0 shoes: Salomon XT Wings (grey/green)

Aggressive route choice while the sun was out and I could see the boundary markings.
27 26 32 40 41 20 61 29 44 33 21 then 30 where I struggled a little to identify anything resembling a veg boundary but found it as I was considering bailing. On to 45 then down the powerline to 62 75 and then a miserable approach to 43 thru the raspberry bushes. From there is was a hard effort to the HH but I still ran over by 18 minutes which would cost me 56 minutes at the start of segment 2.


C • 61 4

Orienteering 1:39:40 [3] 4.65 mi (21:26 / mi) +925ft 18:02 / mi
shoes: Hoka Stinson ATR

Original plan was to go out on a 4 hr leg but with the time penalty from leg 1 I opted to use a 3 hr leg (reduced to 2:04) and picked up the points to the north.
34 71 24 23 and death by a thousand cuts approaching 39. Attempted to find the newly placed 22 with my remaining time. The hand marked location on my map leaves a little to be desired.

Next up would be 5 hours of sleep. Or more.

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