Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JayXC

In the 31 days ending Mar 31, 2016:

activity # timemileskm+ftload
  Trek2 15:52:58 57.32(16:38) 92.25(10:20) 8898285.9
  Swimming11 12:50:00 17.27(44:35) 27.8(27:42)421.5
  Road Bike7 12:45:59 211.8(16.6/h) 340.85(26.7/h) 8481134.9
  Cyclocross Bike5 11:16:17 161.41(14.3/h) 259.77(23.0/h) 12539160.1
  Run10 9:56:44 74.33(8:02) 119.62(4:59) 4672155.9
  Kayak3 5:36:13 28.01(5.0/h) 45.08(8.0/h) 5100.9
  Mtn Bike3 5:02:15 66.9(13.3/h) 107.67(21.4/h) 422739.8
  Strength6 4:06:0073.8
  Total46 77:26:26 617.04 993.03 388211372.8
  [1-5]46 77:26:24
averages - sleep:7.4

«»
7:57
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Mar 31, 2016 #

12 PM

Run 46:29 [3] 6.02 mi (7:43 / mi) +364ft 7:18 / mi
slept:7.5 shoes: Hoka Stinson ATR

Wednesday Mar 30, 2016 #

6 AM

Swimming 1:15:00 [4] 2.85 km (26:19 / km)
slept:7.0

4x25 fr with sighting drill
300 fr pull
3x200 fr on 3:15
6x75 fr swimming side by side on 1:20
4x25 fr chicken drill
9x100 fr on rotating interval of 1:45, 1:40, 1:35.
4x25 ba ez
6x50 fr drafting on :50
6 PM

Road Bike 1:27:51 intensity: (29:49 @1) + (32:57 @2) + (23:35 @3) + (1:30 @4) 26.8 mi (18.3 mph) +1287ft
ahr:132 max:169

Seated pickups heading south, standing pickups on the way back.
243W NP

Tuesday Mar 29, 2016 #

12 PM

Run 46:43 intensity: (9:59 @1) + (23:15 @2) + (12:06 @3) + (1:23 @4) 6.03 mi (7:45 / mi) +395ft 7:18 / mi
ahr:128 max:170 slept:8.0 shoes: Hoka Stinson ATR

6 PM

Strength 35:00 [3]

Monday Mar 28, 2016 #

6 AM

Swimming 1:15:00 [3] 2.5 km (30:00 / km)
slept:7.0

100 fr wu
4x25 br drill
3x100 br on 2:20
5x100 fr 1-2 on 1:40, 3-5 on 1:35
50 fr ez
6x25 fly drill
6x50 fly/fr on 1:10
5x100 fr broken as 50 build, 25 sprint, 25 ez on 2:15
100 fr sprint
50 fr ez
12x25 odds fly, evens fr on :35
100 fr cd

Sunday Mar 27, 2016 #

11 AM

Road Bike 4:04:27 intensity: (1:01:13 @1) + (1:57:18 @2) + (1:05:26 @3) + (30 @4) 66.74 mi (16.4 mph) +4772ft
ahr:133 max:167

Saturday Mar 26, 2016 #

6 AM

Run 1:49:04 intensity: (5:28 @1) + (34:58 @2) + (1:02:27 @3) + (1:51 @4) + (4:20 @5) 13.65 mi (7:59 / mi) +848ft 7:33 / mi
ahr:147 max:190 slept:8.0

ODR- Jensen Trails
3 PM

Cyclocross Bike 2:28:00 [3] 31.76 mi (12.9 mph) +4423ft

Repeat of last week but in the correct rotation.
230W NP

Friday Mar 25, 2016 #

10 AM

Kayak 2:27:56 [3] 12.74 mi (5.2 mph) +5ft

Lap around Hemlock Lake.
On the return I came across an eagle in one of the coves feeding on a dead deer with 3 other large birds that may have been golden eagles. They were the same size as and flew just like a bald eagle but were brown. They were not turkey vultures.
C • first-year bald eagles? 3
4 PM

Strength (Pittsford Y) 35:00 [3]

Thursday Mar 24, 2016 #

12 PM

Run 45:37 [3] 6.02 mi (7:35 / mi) +340ft 7:12 / mi
slept:8.25 shoes: Hoka Stinson ATR

Wednesday Mar 23, 2016 #

6 AM

Swimming 1:10:00 [4] 2.4 km (29:10 / km)
slept:7.0

100 fr wu
4x25 kick on :35
4x25 ba on :30 working on finish
3x100 as 75 br kick, 25 flutter
4x25 br on :35
500 fr pull 3-3/5-5 breathing x 50
4x25 fr on :30 working on finish
2x [2x50 sprint kick with board on 1:30, 100 fr ez on 2:00]
50 fr ez
4x25 fly on :30 working on finish
100 sprint flutter kick on 2:00, 75 sprint dolphin on 1:30, 50 sprint flutter on :60, 25 sprint dolphin on :30, all with fins
100 fr ez
4x25 sprint kick with fins on :20
100 fr ez

I'm a hero with fins, I suck without them. There is no in-between.


C • Fins 1
6 PM

Road Bike 1:00:03 [1] 15.45 mi (15.4 mph) +12ft
ahr:103 max:120

Easy spin.

Tuesday Mar 22, 2016 #

6 PM

Mtn Bike 1:21:44 intensity: (58:34 @1) + (20:57 @2) + (2:13 @3) 20.16 mi (14.8 mph) +781ft
ahr:113 max:159 slept:8.0

Easy ride around the block.
C • No call 2

Monday Mar 21, 2016 #

6 AM

Swimming 1:05:00 [4] 2.6 km (25:00 / km)
slept:6.5

4x75 fr shoulder blade drill
100 br kick
8x100 fr on 1:45
50 fr ez
4x75 ba should blade drill
6x50 fly/ba on 1:15
4x25 streamline drill on :40
6x50 fr on :45
4x25 astreamline drill on :40
4x50 fr on :45
100 fr cd
7 PM

Strength 55:00 [3]

Sunday Mar 20, 2016 #

11 AM

Cyclocross Bike 3:37:55 intensity: (42:06 @1) + (2:20:46 @2) + (35:03 @3) 63.68 mi (17.5 mph) +2894ft
ahr:133 max:162 slept:8.5

Leroy Brown
215W NP

Sitting in the living room watching March Madness and just heard the front tire on my CX bike puncture in the basement.

Saturday Mar 19, 2016 #

6 AM

Run 1:15:50 [1] 6.71 mi (11:18 / mi) +1120ft 9:46 / mi
ahr:121 max:121 slept:7.5

Easy run on the Crescent Trail with EG and JUOM.
9 AM

Cyclocross Bike 2:45:09 [3] 31.13 mi (11.3 mph) +4057ft

Then we went down to HH to ride the Fingerlakes Gravel Grinder course. Going to be a tough race.
C • Juom 2

Friday Mar 18, 2016 #

6 AM

Swimming 1:05:00 [4] 2.2 km (29:33 / km)

4x25 dolphin kick, no fins
8x100 fr w/ 3 kicks off each wall on 1:50
100 br kick
2x25 kick under water on :45, 50 fr easy on :60, 2x50 fr sprint on :60, 50 fr ez on :60, all with fins
4x75 as 50 ba, 25 fr with 3 kicks off each wall, on 1:30
100 br kick
2x25 kick under water on :45, 50 fr easy on :60, 2x50 fr sprint on :60, 50 fr ez on :60, all with fins
4x50 swim w/fins on :25. Odds 8 dolphin kicks then fly sprint, evens 8 dolphin kicks then fr sprint.
100 fr ez cd
12 PM

Strength (Maplewood Y) 33:00 [3]

Thursday Mar 17, 2016 #

6 AM

Run 58:23 intensity: (20 @1) + (41:00 @2) + (11:55 @3) + (1:22 @4) + (3:46 @5) 7.77 mi (7:31 / mi) +162ft 7:22 / mi
ahr:145 max:192 slept:7.0 shoes: Hoka Stinson ATR

Guest GTA host for GG, TR and TT.
6 PM

Kayak 1:10:02 [3] 6.23 mi (5.3 mph)

Very shallow in spots. Seems lower than in previous winters.

Wednesday Mar 16, 2016 #

6 AM

Swimming 1:00:00 [4] 2.7 km (22:13 / km)
slept:7.0

8x25 fr on :35. Not sure what the intent of that was.
2x100 ba on 2:10, 4x25 fr on :35 then
2x100 br on 2:20, 4x25 fly on :35 then
2x100 IM on 2:10, 4x25 fr on :35
4x150 fr pull on 2:30
300 IM with fins as 25 kick, 50 swim
3x200 ba on 4:10
100 fr cd
7 PM

Cyclocross Bike 1:01:00 [2] 16.0 mi (15.7 mph)

Easy spin

Tuesday Mar 15, 2016 #

11 AM

Run 45:35 [3] 6.03 mi (7:34 / mi) +337ft 7:11 / mi
slept:7.5 shoes: Hoka Stinson ATR

6 PM

Cyclocross Bike 1:24:13 intensity: (1:00:48 @1) + (19:54 @2) + (3:31 @3) 18.84 mi (13.4 mph) +1165ft
ahr:113 max:155

With cj, EG and GG who flatted. We changed the tube and then 5 minutes later I had one which I managed to ride home on.

Monday Mar 14, 2016 #

6 AM

Swimming 1:15:00 [4] 2.9 km (25:52 / km)
slept:6.5

4x50 drill/swim, kick swim x 2
6x50 ba pull on 1:00
3x100 ba e,m,h on 2:15
4x75 fr on 1:30, odds 3-3 breathing, evens 2 strokes before breathing off each wall.
4x100 as 25 fly, 75 fr on 1:50
8x25 pull as 1-3 br,4 fr repeated 2x on :45
2x100 br on 2:15
6x50 fr pull on :50, 3x100 fr on 1:50 e,m,h, 100 fr ez, 6x50 fr pull
100 fr cd
6 PM

Strength (Basement) 55:00 [3]

Pittsford Y after work is a zoo.

Sunday Mar 13, 2016 #

10 AM

Kayak 1:58:15 [3] 9.04 mi (4.6 mph)
slept:8.0

On West River. Very shallow in places. Paddled right under a bald eagle. Fortunately he wasn't hungry.

Mtn Bike 2:31:53 intensity: (2 @0) + (1:37:14 @1) + (43:26 @2) + (11:11 @3) 30.46 mi (12.0 mph) +3046ft
ahr:115 max:153

Hill/gravel ride.

Saturday Mar 12, 2016 #

7 AM

Run 1:13:43 intensity: (48 @1) + (26:41 @2) + (37:34 @3) + (2:32 @4) + (6:08 @5) 10.01 mi (7:22 / mi) +338ft 7:08 / mi
ahr:149 max:194 slept:8.0 shoes: Hoka Stinson ATR

School Loop
12 PM

Road Bike 3:12:34 intensity: (1:16:16 @1) + (1:49:40 @2) + (6:38 @3) 55.71 mi (17.4 mph) +2409ft
ahr:124 max:155

Around Honeoye Lake.

204W NP

Friday Mar 11, 2016 #

5 AM

Swimming 1:10:00 [4] 2.3 km (30:26 / km)
slept:7.0

Sprint Day
100 fr wu
6x50 as stroke/fr, stroke in IM order on 1:10
6x100 fr broken as 50 fr build on 1:00, 50 fr sprint on 1:30
100 fr ez
500 fr pull
6x25 fly sprint 1-3 on :45, 4-6 on :50
100 fr ez
2x100 sprint, 1 fr, 2 ba on 2:30
3x50 kick sprint, no fins on 2:00
100 fr cd

Thursday Mar 10, 2016 #

12 PM

Run 47:27 intensity: (5:25 @1) + (30:22 @2) + (9:21 @3) + (2:19 @4) 6.02 mi (7:53 / mi) +372ft 7:27 / mi
ahr:138 max:170 slept:7.5 shoes: Hoka Stinson ATR

6 PM

Road Bike 1:00:04 intensity: (58:46 @1) + (1:18 @2) 16.1 mi (16.1 mph)
ahr:112 max:127

Easy spin on the trainer.

Wednesday Mar 9, 2016 #

5 AM

Swimming 1:20:00 [4] 2.5 km (32:00 / km)
slept:7.0

300 fr, 150 kick wu
3x [50 ba drill on 1:15, 4x 25 ba sprint on :45, 50 fr ez on :60]
5x150 fr on 2:45
4x25 fly/ba on :45
4x50 flutter kick on :45
4x25 br/fr on :45
4x50 dolphin kick on :40
100 fr
12 PM

Strength (Maplewood Y) 33:00 [3]

6 PM

Mtn Bike 1:08:38 intensity: (1:04:17 @1) + (4:21 @2) 16.28 mi (14.2 mph) +400ft
ahr:106 max:136

Half trail, half road. XT brake pads glazed over again. Poor material selection IMO.

Sunday Mar 6, 2016 #

8 AM

Trek 7:55:42 [3] 29.17 mi (16:18 / mi) +3985ft 14:26 / mi
slept:6.75 shoes: Brooks Cascadias

Snowgaine, Day 2

After learning that the powerhouse trio from Running Free had punched the controls we had planned to get to but didn't we figured we were now fighting for 2nd place. Two of the teams also fighting for 2nd (Abiperk/Broots and Jerkface & Sparkles) had gone to the north on Day 1 so we would not see them at all but we did see arthurd, Olga and their 3rd teammate multiple times on the course which kept the urgency up.

When we made it to 64 we were the first team to punch it over the weekend which meant the two teams on the north map on Day 1 would not clear all of the points and we had a slight chance to beat them.

After punching our last control in the cluster nearest to the river we decided we did not have enough time to hit the 5 points on the east side of the river even if we swam straight across. We figured there was just enough time to get 41 as an out and back and then pick up 44 on the way to the finish and we were correct, finishing with 5 minutes to spare.

In the end we collected enough points to finish 2nd, 150 points behind RF who did end up clearing the course with time to spare.

Looking forward to an easy weekend coming up. I asked KDU to hide my cars keys just in case.

C • Great job! 4

Saturday Mar 5, 2016 #

Event: 20th Annual CNYO SNOWGAINE
 
8 AM

Trek 7:57:16 [3] 28.15 mi (16:57 / mi) +4913ft 14:33 / mi
slept:6.75 shoes: Brooks Cascadias

Snowgaine, Day 1
Teamed up with LC who is always game for a challenge, even If he hasn't run further than 7 miles in the last 6 months. Not a great start as while bushwhacking to 15 I lost my map. LC selflessly gave up his and was relegated to just following me around for the next 8 hours.

Navigation went pretty well all day with the exception of 30 where I had a bad bearing but a road backstop limited the damage. We had hoped to pick up 44 and the cluster of points just north of it but we ran out of time and had to run pretty hard to get to the finish in time.

Friday Mar 4, 2016 #

6 AM

Swimming 1:15:00 [4] 2.75 km (27:16 / km)
slept:7.0

200 fr wu
10x75- 75 fly drill, 50 fly/25 ba, 25 fly/50 ba, 75 ba, 50 ba/25 br, 25 ba/50 br, 75 br, 50 br/25 fr, 25 br/50 fr, 75 fr all on 10 sec rest.
100 fr ez
3x200 fr pull on 3:15
100 fr ez
9x50- 3 each of fly/ba, ba/br, br/fr on 1:15
100 fr ez
2x50 fr sprint on 1:30, 100 fr ez on 2:00, 4x25 fr sprint on :45, 100 fr ez

Thursday Mar 3, 2016 #

12 PM

Run 47:53 [3] 6.07 mi (7:53 / mi) +396ft 7:26 / mi
slept:8.0 shoes: Hoka Stinson ATR

Hopefully not a lot of elevation gain Sat/Sun.
C • Snowgaine 5

Wednesday Mar 2, 2016 #

6 AM

Swimming 1:00:00 [3] 2.1 km (28:34 / km)
slept:7.0

100 fr wu
8x50 kick/swim x 25 in IM order on :45
4x125 fr on 2:25, 2 strokes before breathing off each wall.
2x [200 fr pull on 3:30, 50 ez on :60, 4x25 in IM order sprint on :45, 50 fr ez on :60]
300 fr pull

6 PM

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

Easy spin.

Tuesday Mar 1, 2016 #

Note

Last piece of gear (4 pc paddle) from Brazil showed up last night, via Switzerland.
C • :)) 2
7 PM

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

Easy spin to get the blood moving.

« Earlier | Later »