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Training Log Archive: JayXC

In the 31 days ending Oct 31, 2015:

activity # timemileskm+ftload
  Kayak9 21:02:31 122.42(5.8/h) 197.01(9.4/h) 77378.8
  Mtn Bike7 15:48:36 191.59(12.1/h) 308.33(19.5/h) 7891167.6
  Trek3 12:16:26 40.47(18:12) 65.13(11:18) 6480204.8
  Swimming9 10:55:00 15.07(43:28) 24.25(27:01)350.1
  Cyclocross Bike5 10:32:11 168.61(16.0/h) 271.35(25.8/h) 3374108.4
  Run9 8:48:02 69.47(7:36) 111.8(4:43) 4146154.0
  Road Bike3 3:57:28 62.33(15.7/h) 100.31(25.3/h)46.7
  Strength6 3:22:0060.6
  Orienteering1 51:55 3.25(15:59) 5.23(9:56) 176.7
  Total52 87:34:09 673.21 1083.42 219861477.7
  [1-5]52 87:30:51
averages - sleep:7.3 weight:156.6lbs

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Saturday Oct 31, 2015 #

Note

NYS CX Champs- LaSalle Park, Buffalo
10 AM

Cyclocross Bike 3:03:45 intensity: (1:19:49 @1) + (1:37:55 @2) + (6:01 @3) 47.99 mi (15.7 mph) +860ft
ahr:125 max:162 slept:9.0

To Parma Town Park with GG for SJU's last xc race.
4 PM

Kayak (Glider) 3:12:19 [3] 18.0 mi (5.6 mph) +22ft

Dusk paddle.

Friday Oct 30, 2015 #

Strength 31:00 [3]

5 AM

Kayak 1:31:00 [3] 8.56 mi (5.6 mph) +7ft
slept:6.75

Guess at time as I forgot my watch.

Thursday Oct 29, 2015 #

12 PM

Run 45:34 [3] 6.0 mi (7:36 / mi) +395ft 7:09 / mi
slept:7.75 shoes: Hoka Stinson ATR

Wednesday Oct 28, 2015 #

Note

Yellow Fever, Hep A & B shots.
C • needing those is scarier than the bees 5
6 AM

Swimming 1:12:00 [4] 2.75 km (26:11 / km)
slept:6.5

5x150 fr as 25 sprint, 100 moderate, 25 sprint on 2:30
400 pull as 75 fr, 25 ba
4x50 ba/fr on :55
3x [100 fr building to sprint on 2:00, 4x50 odds ba, evens br on :40]
4x50 fr sprint, 25 ez on 1:30
4x50 ba/fr on :55
100 fr cd

Tuesday Oct 27, 2015 #

12 PM

Strength 33:00 [3]
slept:7.5 weight:156.6lbs

Maplewood Y
6 PM

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

EZ spin on the trainer studying the just-released Equipment Logistics Map for Worlds.
C • Gear list 6

Monday Oct 26, 2015 #

6 AM

Swimming 1:05:00 [4] 3.0 km (21:40 / km)
slept:7.0

2x [200 fr pull on 3:30, 8x50 fr on :50]
9x100 fr on rotating interval 1:50, 1:45, 1:40
50 ez
6x25 kick w/fins on :30
50 ez
9x50 1-3 fly/ba on :60, 4-6 br/fr on :60, 7-9 fr on :45
2x100 IM on 2:00
6 PM

Mtn Bike 1:44:01 intensity: (40 @0) + (1:33:51 @1) + (9:30 @2) 17.25 mi (10.0 mph) +979ft
ahr:98 max:144

Std Thursday Loop with Richie.

Sunday Oct 25, 2015 #

Note

Park Ave Halloween CX
12 PM

Trek 6:38:20 [3] 19.82 mi (20:06 / mi) +1882ft 18:26 / mi
slept:8.5 shoes: Brooks Cascadias

Trek-packraft on Hemlock and Canadice Lakes.
Used Robs Trail to get back up to rte 15 and then onto state land to get down to Hemlock where I ran across flags for what I assume is the new connector trail. Excellent fall day in the woods!

Saturday Oct 24, 2015 #

8 AM

Run 1:43:54 intensity: (1:33 @1) + (1:06:05 @2) + (21:32 @3) + (9:14 @4) + (5:30 @5) 14.23 mi (7:18 / mi) +824ft 6:55 / mi
ahr:153 max:199 slept:9.5 shoes: Hoka Stinson ATR

Hill Sampler fro home.
1 PM

Cyclocross Bike 2:52:30 intensity: (12:53 @1) + (2:36:49 @2) + (2:48 @3) 53.02 mi (18.4 mph) +1597ft
ahr:138 max:159

Back from SJU's xc meet in Akron Falls in the rain (again). Rewarded with the dreaded double flat. Once in Caledonia then again 2 miles from home. Best part is there's no heat in our house currently.

Friday Oct 23, 2015 #

5 AM

Kayak 1:31:00 [3] 8.56 mi (5.6 mph) +7ft
slept:7.0

Sunrise paddle on the canal.
6 PM

Strength 39:00 [3]

Thursday Oct 22, 2015 #

12 PM

Run 47:14 [3] 6.0 mi (7:52 / mi) +395ft 7:25 / mi
slept:6.0 shoes: Hoka Stinson ATR

Sleep dep. training courtesy of String Cheese Incident in Syracuse last night.
7 PM

Road Bike 1:00:00 [3] 15.9 mi (15.9 mph)

Easy spin on the trainer.

Wednesday Oct 21, 2015 #

6 AM

Swimming 1:15:00 [4] 2.7 km (27:47 / km)
slept:6.5

100 fr wu
8x50 fr breathing only to the N wall on :60
4x125 IM w/ 50 fr on 2:30
50 fr ez
2x300 fr pull 3-3 breathing on 5:00
50 fr ez
5x100 dolphin kick w/fins on 1:50
4x100 IM on 2:15
100 fr cd

Tuesday Oct 20, 2015 #

Note

Visa approved.
C • SAWEET!!!!! 9
12 PM

Run 47:01 [3] 6.0 mi (7:50 / mi) +395ft 7:23 / mi
slept:8.0 shoes: Hoka Stinson ATR

Monday Oct 19, 2015 #

6 AM

Swimming 1:15:00 [4] 2.6 km (28:51 / km)
slept:7.0

100 fr wu
8x50 odds w/ tennis balls, evens without. 1-4 ba, 5-8 br.
3x [200 fr pull on 3:30, 3x100 ba on 2:15, 2nd ba becomes br on 2:30, 3rd br becomes fly w/fins on 2:30]
400 fr, 1st 25 of each 100 flutter kick, no fins
4x25 sprint, odds ba, even br
100 fr cd
12 PM

Strength 38:00 [3]

At Maplewood Y.
6 PM

Mtn Bike 1:47:36 intensity: (1:16 @0) + (1:12:56 @1) + (33:07 @2) + (17 @3) 20.82 mi (11.6 mph) +978ft
ahr:114 max:158

Boughton Park Lap with Richie.

Sunday Oct 18, 2015 #

Event: Hudson Highlander XVIII
 
Event: ROC - Oatka Creek Park Training Event
 
9 AM

Kayak 4:36:20 [3] 29.25 mi (6.4 mph) +4ft
slept:8.5

Geneseo to rte 251 on the Genesee River with Richie. Interesting put-in with shin-deep mud. Enjoyed some snow, rain and sun and some current.

image
5 PM

Road Bike 1:48:28 intensity: (1:07:38 @1) + (40:50 @2) 28.93 mi (16.0 mph)
ahr:121 max:149

Zwift-Richmond World Champs course
C • Ironic 3

Saturday Oct 17, 2015 #

Note

Uncle Sam CX- Troy, NY
2 PM

Trek 2:57:04 [3] 12.15 mi (14:34 / mi) +2796ft 11:58 / mi
slept:6.0 shoes: Hoka Speedgoat

Full day at work to earn back a vacation day I now need and then down to Bristol for some repeats.
The secret trail now has a number of ziplines over it. Bummer.


C • Zip line 1

Friday Oct 16, 2015 #

5 AM

Kayak (Glider) 1:29:00 [3] 8.56 mi (5.8 mph) +7ft
slept:7.5

Issues with LL's rudder slowed our return.

Thursday Oct 15, 2015 #

12 PM

Run 47:09 [3] 6.0 mi (7:52 / mi) +395ft 7:24 / mi
slept:7.5 shoes: Hoka Stinson ATR

6 PM

Mtn Bike 45:00 [3] 8.0 mi (10.7 mph)

From VL's house to Pinnacle and Cobbs Hill where I put my rear hub (DT Swiss) out of its misery. Coasted as far as I could to get back then Richie and the boys pushed me the rest of the way. There had been a squeaking noise on the bike somewhere since Spring and I've been having a hard time trying to find it. Even had the suspension bearings replaced. I was planning to swap rear wheels tonight thinking it might have been a spoke. Glad it happened now and not 4 weeks from now.
C • Who 4

Wednesday Oct 14, 2015 #

6 AM

Swimming 1:15:00 [4] 2.2 km (34:05 / km)
slept:7.75

4x125 kick w/fins
4x75 25 drill, 50 swim in reverse IM order
4x50 fr 1- moderate, 2-4 fr sprint
2x25 fr ez
250 fr pull
4x50 ba 1- moderate, 2-4 ba sprint
2x25 fr ez
250 fr pull
4x100 sprint w/fins, odds dolphin kick, evens fr

7 PM

Road Bike 1:09:00 [2] 17.5 mi (15.2 mph)

Easy spin on the trainer.
8 PM

Strength 19:00 [3]

Tuesday Oct 13, 2015 #

4 AM

Note

THTYDFV in NYC.
C • YDFV 9

Monday Oct 12, 2015 #

6 AM

Swimming 1:15:00 [4] 2.5 km (30:00 / km)
slept:7.0

6x75 as 25 scull, 50 fr
300 fr pull
6x25 ba on :35
4x25 sculling
3x200 as 125 fr on 2:15, 50 fr sprint on 1:30, 25 fr ez on :45
4x25 scull
5x100 fr on 1:45
6x25 odds sprint in IM order, evens fr on :45
150 fr cd
12 PM

Run 46:34 [3] 6.0 mi (7:46 / mi) +395ft 7:18 / mi
shoes: Hoka Stinson ATR

Sunday Oct 11, 2015 #

Note

Parma CX
9 AM

Kayak 4:07:00 [3] 23.86 mi (5.8 mph) +24ft
slept:7.0

Brockport to Lock 32 with Richie. Included a trip through Lock 33. Nice tailwind.

Saturday Oct 10, 2015 #

Event: ROC - Zarpentine Farms Corn Maze-O Event
 
5 AM

Mtn Bike 3:13:34 intensity: (2:01:21 @1) + (1:12:10 @2) + (3 @3) 40.91 mi (12.7 mph) +1118ft
ahr:118 max:156

Dawn ride to Zarpentine Farm for the Corn Maze event via rail trails-Tryon Park-Bay Park West then thru the hood.

9 AM

Orienteering 51:55 intensity: (36:54 @1) + (15:01 @2) 3.25 mi (15:59 / mi) +17ft 15:54 / mi
ahr:113 max:146 slept:6.5 shoes: Salomon XT Wings (grey/green)

ROC Corn Maze-O

A bit of a bust due to a shoddy corn field but fun regardless.

Friday Oct 9, 2015 #

5 AM

Kayak (Glider) 1:31:00 [3] 8.56 mi (5.6 mph) +7ft
slept:6.75

THTCAB paddle solo in the rain.
C • Yeah Boy!! 4

Thursday Oct 8, 2015 #

12 PM

Run 46:16 [3] 6.0 mi (7:43 / mi) +395ft 7:16 / mi
slept:7.5 shoes: Hoka Stinson ATR

6 PM

Cyclocross Bike 2:30:07 intensity: (1:22 @0) + (1:14:15 @1) + (1:09:34 @2) + (2:44 @3) + (1:10 @4) + (1:02 @5) 35.33 mi (14.1 mph) +545ft
ahr:123 max:199

Auburn-Erie-Lehigh with Richie.

Wednesday Oct 7, 2015 #

6 AM

Swimming 1:15:00 [4] 2.6 km (28:51 / km)
slept:7.0

600 fr wu
9x50 kick/swim on :60
3x100 br on 2:20
400 fr pull
6x25 fly from middle of the pool working on turns
3x100 fly/fr x 25 on 2:30
4x50 ba on 1:15
2x50 fr sprint on 2:00
100 fr cd
6 PM

Mtn Bike 1:36:01 intensity: (1:15:51 @1) + (20:10 @2) 16.52 mi (10.3 mph) +879ft
ahr:109 max:152

Wet ride thru Dryer and back.

Tuesday Oct 6, 2015 #

8 PM

Strength 42:00 [3]

Monday Oct 5, 2015 #

6 AM

Swimming 1:08:00 [3] 2.9 km (23:27 / km)
slept:6.5

4x100 as 75fr/25 ba on 1:10
4x200 fr on 3:30 descending
3x200 kick 1-2 no fins, 3 w/
6x50 stroke/fr on 1:10, stroke in IM order
3x200 fr pull on 3:15

Sunday Oct 4, 2015 #

9 AM

Kayak (Glider) 1:57:52 [3] 11.07 mi (5.6 mph)
slept:8.0

On Hemlock Lake. Rough at the south end, plenty of surfing on the way back.
2 PM

Mtn Bike 2:42:22 [3] 32.04 mi (11.8 mph) +3185ft

Naples hills with VL.
3 PM

Trek 2:41:02 [2] 8.5 mi (18:57 / mi) +1802ft 15:47 / mi
shoes: Salomon XT Wings (grey/green)

Muddy Sneaker course without first loop.

Saturday Oct 3, 2015 #

6 AM

Run 1:38:35 intensity: (6 @1) + (1:12:55 @2) + (18:03 @3) + (4:04 @4) + (3:27 @5) 13.24 mi (7:27 / mi) +557ft 7:10 / mi
ahr:153 max:224 slept:7.5 shoes: Hoka Mafate 3

ODR- Knickerbocker Hill
Time to retire these shoes. 600 miles, not bad.
12 PM

Mtn Bike 4:00:02 intensity: (1:01:05 @1) + (2:58:57 @2) 56.05 mi (14.0 mph) +752ft
ahr:129 max:151

To GVP to watch SJU run her last McQuaid Invite then out to Fairport and Victor, taking the LVT home.

Friday Oct 2, 2015 #

5 AM

Swimming 1:15:00 [3] 3.0 km (25:00 / km)
slept:6.25

8x50 1-4 ba on 1:10, 5-8 fr on :55
4x450 as 2x25 stroke then 2x200 fr on 3:30. Stroke in IM order.
4x75 fr on 1:20 working on hip rotation
400 dolphin kick w/fins as 75 easy/25 sprint
100 fr ez
6 PM

Kayak 1:07:00 [3] 6.0 mi (5.4 mph)

On canal with Richie, MB and LL.

Thursday Oct 1, 2015 #

12 PM

Run 45:45 [3] 6.0 mi (7:38 / mi) +395ft 7:11 / mi
slept:8.0 shoes: Hoka Mafate 3

6 PM

Cyclocross Bike 1:05:49 intensity: (34:31 @1) + (31:18 @2) 16.77 mi (15.3 mph) +372ft
ahr:121 max:149

Roads to Rush, back on LVT.

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