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Training Log Archive: JayXC

In the 31 days ending May 31, 2016:

activity # timemileskm+ftload
  Road Bike10 15:59:30 294.73(18.4/h) 474.32(29.7/h) 15939268.8
  Kayak4 11:04:47 64.01(5.8/h) 103.01(9.3/h) 102199.4
  Trek1 10:58:59 21.02(31:21) 33.83(19:29) 9138197.7
  Swimming8 9:00:00 13.45(40:08) 21.65(24:57)264.0
  Run9 8:09:04 64.56(7:35) 103.9(4:42) 2884148.3
  canoe paddle3 7:45:26 48.88(6.3/h) 78.66(10.1/h)126.2
  Mtn Bike3 5:37:39 46.9(8.3/h) 75.48(13.4/h) 320762.4
  Strength6 3:59:0071.7
  Cyclocross Bike2 3:33:46 62.97(17.7/h) 101.34(28.4/h) 6438106.4
  Total45 76:08:11 616.52 992.19 377071445.0
  [1-5]45 75:59:44
averages - sleep:7.6

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Tuesday May 31, 2016 #

12 PM

Run 45:56 [3] 6.01 mi (7:39 / mi) +314ft 7:17 / mi
slept:7.5 shoes: Hoka Stinson ATR

6 PM

Road Bike 1:51:48 intensity: (1:00:48 @3) + (51:00 @4) 39.82 mi (21.4 mph) +3114ft

G-Tour, Parish North

Turned myself inside out on this one. Spent 7 laps chasing a break of 3 with one other guy. We never caught them but the peleton never caught us. Finished 5th. Out of calories for the last two laps.

273W NP

Monday May 30, 2016 #

9 AM

Kayak (V10) 4:13:15 [3] 27.02 mi (6.4 mph) +8ft
slept:8.0

Woke the resident college kid up to run the shuttle for me from Holley. Nice tailwind. New sunscreen didn't work as well as I'd hoped. First time for this route in a surfski.

Road Bike 2:26:15 [3] 38.17 mi (15.7 mph) +2389ft

Quick turnaround from paddle as VL, GG and EG were at my place within minutes of me arriving. Casual pace and a few stops for flats kept the required effort low.

Sunday May 29, 2016 #

10 AM

Kayak (Glider) 2:13:12 [3] 12.8 mi (5.8 mph) +4ft
slept:8.0

Planned for two laps but got chased off by storm cells (again).

Saturday May 28, 2016 #

6 AM

Run 1:34:52 [3] 12.52 mi (7:35 / mi) +154ft 7:29 / mi
slept:7.5 shoes: Hoka Stinson ATR

ODR- St John Fisher Loop

Friday May 27, 2016 #

6 AM

Swimming 1:15:00 [4] 3.35 km (22:23 / km)
slept:7.0

200 fr, 100 kick w/fins wu
6x25 br pull on :45
5x200 fr pull on 3:20. Too much rest.
50 fr ez
300 IM as k,d,s x 25
6x100 fr pull on 1:40
50 fr ez
300 kick w/fins
2x [100 IM on 2:25, 4x25 sprint on :45, 100 fr ez on 2:15]

12 PM

Strength (Maplewood Y) 39:00 [3]

Thursday May 26, 2016 #

12 PM

Run 45:49 [3] 6.01 mi (7:37 / mi) +316ft 7:16 / mi
slept:7.5 shoes: Hoka Stinson ATR

5 PM

Mtn Bike 1:42:43 intensity: (1:07:39 @1) + (32:17 @2) + (2:47 @3) 20.92 mi (12.2 mph) +857ft
ahr:107 max:151

Extended Thursday Night Loop

Wednesday May 25, 2016 #

5 PM

Kayak (V10) 1:05:16 [3] 6.18 mi (5.7 mph)
slept:7.5

Easy paddle with EG.

Tuesday May 24, 2016 #

12 PM

Strength (Maplewood Y) 42:00 [3]

6 PM

Road Bike 24:00 [2] 6.0 mi (15.0 mph)

To course and back after race.
7 PM

Road Bike 59:06 intensity: (1:07 @1) + (1:04 @2) + (52:32 @3) + (32 @4) + (3:51 @5) 23.57 mi (23.9 mph) +1601ft
ahr:204 max:218

G-Tour, Fishers Crit

Hammer incline, coast down hill, repeat. Finished 8th. HR is goofy.

302W NP

Monday May 23, 2016 #

6 AM

Swimming 1:05:00 [3] 2.4 km (27:05 / km)
slept:6.5

4x50 flutter kick sprint on 1:30 which is not a good warm-up in case you are wondering.
100 fr ez
4x100 3 as fr, 1 as IM on 2:10
8x25 odds br kick, evens dolphin kick sprint on :45
50 fr ez
8x75 fr on 1:25
12x50 kick with fins. 1-4 flutter, 5-8 dolphin both on :50, 9-12 dolphin sprint on 1:20
50 fr ez
200 fr cd

Sunday May 22, 2016 #

2 PM

Road Bike 2:26:37 intensity: (1:24:27 @1) + (29:31 @2) + (22:27 @3) + (4:16 @4) + (5:56 @5) 39.14 mi (16.0 mph) +2068ft
ahr:127 max:215 slept:8.5

Small Ring Spin Sunday

Saturday May 21, 2016 #

8 AM

Mtn Bike 2:23:10 intensity: (1:19:53 @1) + (1:01:13 @2) + (2:04 @3) 9.67 mi (4.1 mph) +1531ft
ahr:114 max:150 slept:8.5

Over to Franconia to meet up with MU and JJ. Lots of roots and mud holes perfect for catching a 29" wheel. Went over the handlebars twice within the first 30 minutes. Kyle has video of another crash later on.

Untitled

KRP Mouthcam photo. Meghan was not impressed. " I used to race with this guy???"


C • Fun! Please post video for ... 2
12 PM

canoe paddle 1:59:37 [3] 11.37 mi (5.7 mph)

Exploring Squam Lakes with the Orange C2 before dropping KRP with a co-worker then driving home.
Fun short trip to NH. It's quite a playground.
C • Squam 1

Friday May 20, 2016 #

Note

Presidential Traverse with KyleRPeter
6 AM

Trek 10:58:59 [3] 21.02 mi (31:21 / mi) +9138ft 22:12 / mi
slept:6.5

Presi Traverse with RHVet, MHVet and KyleRPeter.

Weather on Mt Washington last weekend:

Untitled

Needless to say when KDU found a video of the weather on the summit from last weekend she was less impressed.

Weather today:

Untitled

We hit a perfect day for this. The FKT is sub 5 hrs, very impressive. Awesome views the entire day.

Untitled



C • Success? 12

Wednesday May 18, 2016 #

6 AM

Swimming 1:05:00 [3] 2.25 km (28:53 / km)
slept:6.75

100 fr wu
6x75 as 25 dolphin kick, 50 fr on 1:30
2x [4x25 doggy paddle drill on :50, 4x100 fr on 1:50]
100 fr ez
2x [100 br kick then 2x100 IM on 2:00]
100 fr cd
12 PM

Strength (Maplewood Y) 38:00 [3]

Tuesday May 17, 2016 #

6 PM

Road Bike 1:26:55 intensity: (38 @1) + (3:44 @2) + (19:31 @3) + (43:08 @4) + (19:54 @5) 35.48 mi (24.5 mph) +1690ft
ahr:173 max:204 slept:8.0

G-Tour, Rush South

First time on this course, it's fast. Managed to stay with the peloton despite primes on laps 3, 4 and 5 which shed quite a few riders. Multiple groups got off the front at different times but it's tough to stay away when the group is moving this fast. Waited until the last lap to try an attack with one other hoping that we could bridge up to a group of 3 off the front but we never made it and the peloton swallowed us up well before the finish.

298W NP
C • Seriously 2

Monday May 16, 2016 #

6 AM

Swimming 1:10:00 [3] 2.5 km (28:00 / km)
slept:7.0

2x400 fr, #1 sighting every 6 strokes, #2 2 strokes breast every 8 strokes fr
8x25 fr swimming 2 wide in lane on :35
8x100 fr drafting (no delay on push off) on 2:00
6x50 in IM order every 25 on 1:20
300 fr with no push-offs at wall
drills in the diving well- treading water sprint starts, swimming around the outside, etc.
12 PM

Run 46:39 [3] 6.02 mi (7:45 / mi) +353ft 7:21 / mi
shoes: Hoka Stinson ATR

6 PM

Mtn Bike 1:31:46 [3] 16.31 mi (10.7 mph) +819ft

Thursday loop with Richie.

Sunday May 15, 2016 #

Note

Marshall at Bristol RR

Note
(rest day)

Spent the day at the Bristol Mountain Road Race. Turn Marshall for the first series of races in the snow showers, upgraded to driver of the Women's Wheel Vehicle for the second.

Saturday May 14, 2016 #

Note

Prattsburgh Gravel Classic
11 AM

Cyclocross Bike 1:45:57 intensity: (1:11 @0) + (4:30 @1) + (15 @2) + (22:35 @3) + (1:15:47 @4) + (1:39 @5) 31.04 mi (17.6 mph) +3149ft
ahr:163 max:180 slept:9.0

Prattsburgh Gravel Classic
Race 3 of 3 in the series. Gapped on the first climb (again) and settled into the second chase group of 6. We stayed glued together until the finish where I was 3 in the group sprint. Tough day, could feel yesterday's kicking in the pool or the bike ride on Thursday. No idea of placement.

284W NP
3 PM

Kayak (Glider) 3:33:04 [3] 18.01 mi (5.1 mph) +90ft

Headed over to Keuka Lake after the bike race for a paddle. This was not a paddle for the faint of heart with the wind.
C • Wind 2

Friday May 13, 2016 #

6 AM

Swimming 1:10:00 [4] 3.0 km (23:20 / km)
slept:7.0

200 fr wu
3x [3x50 flutter kick, no fins on 1:20, 100 fr on 2:00]
4x125 as 25 stroke, 100 fr on 2:20, stroke in IM order
3x [4x25 br kick on :45, 100 fr on 2:00]
6x75 1-3 fr on 1:15, 4-6 ba on 1:30
2x [2x50 dolphin kick on 1:20, 100 fr on 2:00]

Thursday May 12, 2016 #

12 PM

Run 45:34 [3] 6.0 mi (7:36 / mi) +350ft 7:12 / mi
slept:8.0 shoes: Hoka Stinson ATR

Couple of short strides thrown in and a short bit of my truck ride (omitted from time).
6 PM

Road Bike 1:31:38 intensity: (19:10 @1) + (36:50 @2) + (29:39 @3) + (4:55 @4) + (1:04 @5) 29.06 mi (19.0 mph) +1093ft
ahr:135 max:200

Flat Westside route with 15 miles of Sweet Spot effort.

Wednesday May 11, 2016 #

6 AM

Strength (Pittsford Y) 50:00 [3]

Tuesday May 10, 2016 #

12 PM

Run 46:24 [3] 6.01 mi (7:43 / mi) +368ft 7:18 / mi
slept:7.5 shoes: Hoka Stinson ATR

Monday May 9, 2016 #

6 AM

Swimming 55:00 [4] 2.5 km (22:00 / km)
slept:7.0

6x125 fr
500 kick with fins
100 fr ez
12x25 sprint as 3 fly, 3 ba, 3 br, 3 fr on :45
400 fr pull
50 fr ez
6x50 fr 1-3 on :50, 4-6 on :45
100 fr cd

Sunday May 8, 2016 #

10 AM

Run 1:12:23 intensity: (1:23 @1) + (24:27 @2) + (35:57 @3) + (7:16 @4) + (3:20 @5) 9.95 mi (7:16 / mi) +320ft 7:04 / mi
ahr:149 max:183 slept:8.0 shoes: Hoka Stinson ATR

1 PM

Road Bike 2:17:15 intensity: (1:00:34 @1) + (1:12:00 @2) + (4:41 @3) 38.47 mi (16.8 mph) +2124ft
ahr:124 max:153

Easy spin with EG and GG. Windy out of the west, would not have wanted to ride that direction for long.

Saturday May 7, 2016 #

Event: ROC - Webster Park Regular Event
 

Note

Ossian Gravel Grinder
11 AM

Cyclocross Bike 1:47:49 intensity: (9:56 @1) + (2:41 @2) + (26:39 @3) + (1:04:35 @4) + (3:58 @5) 31.93 mi (17.8 mph) +3289ft
ahr:163 max:214 slept:8.5

Ossian Gravel Grinder
Too far back in the crowd on the first climb (Coombes Rd) and missed the break. I must have been daydreaming. Chased hard but couldn't catch the leaders. Linked up with a pack of 4 stragglers and spent the next 30 miles racing with them. Outsprinted by 3 of the 4 at the finish. 7th in AG, 17th overall.

286 W NP, 303W max avg power (20 minute)! KP, you're falling behind.

Friday May 6, 2016 #

Strength (Pittsford Y) 45:00 [3]

Thursday May 5, 2016 #

12 PM

Run 45:32 [3] 6.02 mi (7:34 / mi) +359ft 7:10 / mi
slept:8.0 shoes: Hoka Stinson ATR

5 PM

canoe paddle 1:26:33 intensity: (56:08 @1) + (21:46 @2) + (8:39 @3) 8.68 mi (6.0 mph)
ahr:115 max:150

25 min wu
Interval ladder 1-2-3-4-5-4-3-2-1 min hard with 1 min rest between.
Remainder as ez cd

Wednesday May 4, 2016 #

5 AM

Swimming 1:15:00 [4] 2.75 km (27:16 / km)
slept:6.0

Sprint Day
300 fr, 300 fr pull wu
4x75 kick, drill, swim
4x25 fr sprint on 1:00, 100 fr ez on 2:00, 2x50 fr sprint on 1:30, 100 fr ez
300 swim as 75 fr, 25 ba
4x75 as 25 drill, 50 swim
4x25 sprint as fly, ba, br, fly on 1:00, 100 fr ez on 2:00, 2x50 ba sprint on 1:45, 100 fr ez
5x50 kick w/fins on :50
100 fr cd

6 PM

Road Bike 1:16:29 intensity: (16:53 @1) + (29:25 @2) + (25:47 @3) + (4:24 @4) 24.3 mi (19.1 mph) +1099ft
ahr:133 max:167

25 min wu
6x5 min at 300W alternating turns pulling/drafting with Richie.
remainder cd
233 W NP

Tuesday May 3, 2016 #

12 PM

Run 45:55 [3] 6.02 mi (7:38 / mi) +350ft 7:14 / mi
slept:7.75 shoes: Hoka Stinson ATR

8 PM

Strength 25:00 [3]

After HS track meet. Not many of those left.

Monday May 2, 2016 #

6 AM

Swimming 1:05:00 [4] 2.9 km (22:25 / km)
slept:7.0

150 fr wu
300 IM drill
4x200 fr pull on 3:30
5x50 drill/swim in IM order
7x100 on 2:05 1-2 ba, 3-5 IM, 6-7 br/fly
100 fr ez
4x50 kick/swim
2x200 fr on 3:30
6 PM

Road Bike 1:19:27 intensity: (7:16 @0) + (1:00:11 @1) + (11:21 @2) + (39 @3) 20.72 mi (15.6 mph) +761ft
ahr:97 max:149

Flat Westside Loop spin.
Garmin watch says 'Recovery- Fair'. You think I don't know that?!
Ran into MW at the Community Gardens, cool project.

Sunday May 1, 2016 #

10 AM

canoe paddle 4:19:16 [3] 28.83 mi (6.7 mph)
slept:8.0

Back from Geneseo with Richie. Nice current early but unfortunately it didn't last.
3x this equals Day 1 at Cowboy Tough this year.
C • that's some good miles in the core! 1
C • What a difference from last year at CT!? 5

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