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Training Log Archive: JayXC

In the 31 days ending Aug 31, 2016:

activity # timemileskm+ftload
  Road Bike9 20:14:03 370.82(18.3/h) 596.78(29.5/h) 18311264.8
  Orienteering3 14:32:54 49.15(17:46) 79.1(11:02) 8420261.9
  Mtn Bike7 12:55:32 159.4(12.3/h) 256.53(19.8/h) 8711118.7
  Kayak6 10:53:59 57.71(5.3/h) 92.88(8.5/h) 72196.2
  Run10 8:32:44 68.41(7:30) 110.1(4:39) 3335150.7
  Trek1 4:49:27 17.6(16:27) 28.32(10:13) 479851.9
  Strength9 4:46:0485.8
  canoe paddle1 1:53:57 7.07(3.7/h) 11.38(6.0/h)11.4
  Total43 78:38:40 730.16 1175.08 436471141.3
  [1-5]43 78:38:39
averages - sleep:7.5

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Wednesday Aug 31, 2016 #

Strength (Pittsford Y) 39:00 [3]
slept:7.5

5 PM

Kayak (V10) 1:38:24 [3] 8.78 mi (5.4 mph) +30ft

Easy paddle with Richie in his guide boat with the exception of through Embankment Park where I raced a scull 8 to stay ahead of their chase boat.

Tuesday Aug 30, 2016 #

12 PM

Strength 4 [3]
slept:7.75 shoes: Hoka One One Bondi 4

AP won't connect to GC.
6x100m strides.
C • Last week 2
C • Those are fast strides! 3

Run 44:12 intensity: (4:44 @1) + (21:59 @2) + (17:29 @3) 5.98 mi (7:23 / mi) +357ft 7:00 / mi
ahr:140 max:162

6 PM

Road Bike 1:22:18 intensity: (2:08 @1) + (6:48 @2) + (42:22 @3) + (31:00 @4) 31.85 mi (23.2 mph) +2465ft
ahr:159 max:179

G-Tour, Parish North
Led out sprint finish.
284W NP

Monday Aug 29, 2016 #

6 PM

Mtn Bike 1:21:28 intensity: (1:18:39 @1) + (2:49 @2) 15.96 mi (11.8 mph) +374ft
ahr:98 max:133 slept:7.5

To Arrowhead for a loop and back.

Sunday Aug 28, 2016 #

11 AM

Kayak (Glider) 3:55:55 [3] 17.89 mi (4.5 mph) +23ft
slept:10.0

On Canandaigua Lake so I could go for a swim. Ran into three people paddling a canoe with kayak paddles mostly in unison, figured I would know them. Turns out the Speedbunnies were out prepping for WT. After chatting with them for a few minutes I continued south and ran into Richie in his guide boat.
On the way back through the marina I ran into him again on his sailboat and he convinced me to head out for a quick tour given the favorable wind.
C • Nice to bump into you! 1

Saturday Aug 27, 2016 #

Event: Ellicottville Adventure Run & Hike
 
6 AM

Run 1:24:02 intensity: (1 @0) + (4:38 @1) + (37:42 @2) + (41:34 @3) + (7 @4) 11.31 mi (7:26 / mi) +821ft 6:57 / mi
ahr:143 max:165 slept:7.75

ODR- Fishers Run
10 AM

Road Bike 4:29:05 intensity: (1:00:53 @1) + (3:08:21 @2) + (19:51 @3) 79.09 mi (17.6 mph) +3254ft
ahr:130 max:155

Leroy Brown with Livonia adder with GG.
198W NP

Friday Aug 26, 2016 #

6 PM

Strength (Basement) 30:00 [3]
slept:7.5

Thursday Aug 25, 2016 #

12 PM

Run 44:57 intensity: (4:06 @1) + (18:27 @2) + (22:24 @3) 5.98 mi (7:31 / mi) +327ft 7:09 / mi
ahr:141 max:164 slept:7.5 shoes: Hoka One One Bondi 4

I should have picked up a punch card for all the controls I saw on my loop through Seneca Park.
6 PM

Mtn Bike 1:35:36 intensity: (38:20 @1) + (40:33 @2) + (16:43 @3) 17.5 mi (11.0 mph) +909ft
ahr:128 max:161

Thursday Loop with JC.
One Arthurd and garymm.

Wednesday Aug 24, 2016 #

6 PM

Kayak (V10 ) 1:26:16 [3] 8.62 mi (6.0 mph)

Tuesday Aug 23, 2016 #

6 PM

Road Bike 1:53:15 intensity: (51:40 @1) + (45:56 @2) + (15:39 @3) 33.64 mi (17.8 mph) +1859ft
ahr:124 max:159 slept:7.5

Allen Hill-Doran with EG.
224W NP

Monday Aug 22, 2016 #

12 PM

Strength (Maplewood Y) 38:00 [3]
slept:9.25

6 PM

Road Bike 1:19:23 intensity: (54:45 @1) + (24:18 @2) + (20 @3) 23.37 mi (17.7 mph) +1276ft
ahr:116 max:148

EZ spin to shake the legs out. Surprised by how good I felt actually. Even earned a 'Good' from Garmin.
197W NP

Sunday Aug 21, 2016 #

5 AM

Orienteering 4:39:51 [3] 12.97 mi (21:35 / mi) +2166ft 18:38 / mi
slept:4.0 shoes: Brooks Cascadias 11

Regaine, Leg 3
48 25 55 40 32 11 24 12 49 62 27 34 40 57 50
After a poor night of sleep I set out for the last 5 hr session on the SE side in the rain. Only problem here was 34 where I ran into a corn field while not paying attention.
At the HH with plenty of time I went after 50 for a second time with Sparkles of Sparkles and Jerkface fame and we walked right to it with the benefit of daylight.
Ended up 2nd overall, doomed by my decision to pick up 35 and 44 the day before but really enjoyed the challenging terrain.

Saturday Aug 20, 2016 #

Event: CNYO Regaine - Letchworth State Park East
 
10 AM

Orienteering 5:56:10 [3] 24.42 mi (14:35 / mi) +3964ft 12:39 / mi
slept:8.0 shoes: Salomon Speedcross

Regaine, Leg 1
1 2 59 21 36 13 20 33 35 44 28 14 56 3 5
Attempt #2 of trying to clear a Regaine course, 0-2. In this year's version there were two points on the extreme NW side of the map but with a 6 hr window I felt it was possible to get all of the west side points and gave it a shot. I actually thought better of it at the decision point and changed my mind but then changed back to the original plan and picked up 35 and 44, no guts no glory. Round trip from 33 for those two points was about 45 minutes.
By the time I got back around to the SW side I realized I would have to leave 6 points on this side to ensure I didn't go overtime.
C • Did they change 2
5 PM

Orienteering 3:56:53 [3] 11.76 mi (20:09 / mi) +2290ft 17:00 / mi
shoes: Brooks Cascadias 11

Regaine, Leg 2
52 58 29 31 38 15 18 51 61 6 39 8
On the return to the HH on leg 1 I recognized that the control locations were not the typical CNYO placements and were more like an o-meet placement/difficulty which was slowing me down. Given this info I scaled back my plan and left off the two controls on the NE side of the map which were a long run to get to.
It was cool to get over to the Hogsback area as I haven't been to that part of the park before. Some cool water-formed features over there.
Around dusk I started to struggle mentally. I spent time looking on the wrong side of the cliff for 6 then wandered off my bearing twice heading to 46 ultimately bailing on it as I was starting to get concerned with time. As it turns out I must have walked right by it and 4 on my way back to the HH. As luck would have it my escape route took me right to 39 so I hit 8 and then took the trail back.
Once off the FLT and onto the road I realized I had a little extra time so I gave 50 a shot with an attack from the road through the green. It only took about 2 minutes in it to change my mind and head back.

Friday Aug 19, 2016 #

5 AM

Kayak (V10) 1:02:00 [3] 6.12 mi (5.9 mph)
slept:6.75

Sunrise paddle with LL in his new V12.
12 PM

Strength (Maplewood Y) 39:00 [3]

Thursday Aug 18, 2016 #

12 PM

Run 41:47 intensity: (3:28 @1) + (5:13 @2) + (26:36 @3) + (6:30 @4) 5.96 mi (7:01 / mi) +352ft 6:38 / mi
ahr:152 max:173 slept:7.0 shoes: Hoka One One Bondi 4

1 mile wu
3 miles of Fartlek
2 miles steady as 'cd'. The cd part wasn't too effective based on the buckets of sweat pouring off me.
6 PM

Road Bike 1:39:59 intensity: (22:01 @1) + (1:02:52 @2) + (15:06 @3) 27.3 mi (16.4 mph) +1001ft
ahr:133 max:160

Easy Westside Loop with Richie. Discovered my rear caliper rubbing when I got home.
212W NP

Wednesday Aug 17, 2016 #

5 PM

Kayak (V10) 2:06:24 [3] 12.3 mi (5.8 mph) +19ft
slept:6.5

Out and back on the canal with Richie.

Tuesday Aug 16, 2016 #

12 PM

Run 44:57 [3] 5.96 mi (7:33 / mi) +302ft 7:12 / mi
slept:6.5 shoes: Hoka One One Bondi 4

6 PM

Road Bike 37:24 intensity: (50 @1) + (1:17 @2) + (20:59 @3) + (14:18 @4) 15.68 mi (25.2 mph) +631ft
ahr:161 max:175

G-Tour, West Bloomfield
Another new course which is also ridiculously fast. A rocket-fast start by two racers leftover from the pro field at the Crit last weekend had everyone chasing from the gun. I have no idea how it turned out as I flatted on lap 3.
I fixed the flat with the intention of jumping back in on the next lap but while riding backwards to the field it flatted again.

298W NP

Monday Aug 15, 2016 #

12 PM

Strength (Maplewood Y) 38:00 [3]
slept:8.0

5 PM

Mtn Bike 2:05:12 intensity: (1:11:52 @1) + (44:45 @2) + (8:26 @3) + (9 @4) 22.83 mi (10.9 mph) +973ft
ahr:121 max:165

Boughton Park Loop with Richie.

Sunday Aug 14, 2016 #

11 AM

Road Bike 1:33:46 intensity: (37:07 @1) + (44:34 @2) + (12:05 @3) 26.06 mi (16.7 mph) +1694ft
ahr:127 max:160 slept:7.75

Power meter apparently didn't like going from the cool basement to the hot outdoors. 350W NP, doubtful.

Road Bike 3:34:21 intensity: (44:53 @1) + (1:14:50 @2) + (1:31:00 @3) + (3:38 @4) 61.78 mi (17.3 mph) +3427ft
ahr:137 max:167

Seems to be correct after re-cal.
220W NP

Saturday Aug 13, 2016 #

Note

Rochester Crit
8 AM

Run 1:14:02 intensity: (1:02 @1) + (6:29 @2) + (34:17 @3) + (32:14 @4) 10.01 mi (7:24 / mi) +323ft 7:11 / mi
ahr:160 max:173 slept:9.5

EZ run from home at threshold HR due to humidity.

Friday Aug 12, 2016 #

5 AM

Run 41:15 intensity: (48 @1) + (14:08 @2) + (19:14 @3) + (1:57 @4) + (5:08 @5) 5.35 mi (7:43 / mi) +98ft 7:35 / mi
ahr:150 max:191 slept:7.0 shoes: Hoka One One Bondi 4

Wednesday Aug 10, 2016 #

6 AM

Run 46:15 intensity: (7:08 @1) + (31:07 @2) + (8:00 @3) 5.9 mi (7:50 / mi) +106ft 7:42 / mi
ahr:135 max:153 slept:7.25 shoes: Hoka One One Bondi 4

Concrete jungle
C • use beck to cross 96 at your risk 4
4 PM

Mtn Bike 1:20:14 intensity: (52:20 @1) + (23:45 @2) + (3:49 @3) + (20 @4) 20.72 mi (15.5 mph) +823ft
ahr:119 max:166

Gravel grinder with W4J and Shrek Feet.

canoe paddle 1:53:57 [1] 7.07 mi (3.7 mph)
ahr:93 max:120

Then we met up with Mr W for a paddle on the Huron River.

Tuesday Aug 9, 2016 #

5 PM

Strength (Hotel Gym) 32:00 [3]
slept:7.0

Monday Aug 8, 2016 #

5 PM

Mtn Bike 1:30:10 intensity: (1:15:05 @1) + (15:05 @2) 22.1 mi (14.7 mph) +687ft
ahr:110 max:142 slept:7.0

Dirt road ride with W4J and Shrek Feet.

Sunday Aug 7, 2016 #

11 AM

Strength (Basement) 35:00 [3]
slept:8.0

Saturday Aug 6, 2016 #

7 AM

Trek 4:49:27 intensity: (2:24:09 @1) + (1:10:12 @2) + (1:12:03 @3) + (3:03 @4) 17.6 mi (16:27 / mi) +4798ft 13:04 / mi
ahr:122 max:168 slept:7.5

Repeats on Bristol Mtn with Ang.

Mtn Bike 3:33:14 intensity: (1:07:19 @1) + (1:18:12 @2) + (1:07:13 @3) + (30 @4) 44.6 mi (12.5 mph) +4277ft
ahr:131 max:166

then up into the hills to visit the windmills.

Thursday Aug 4, 2016 #

5 AM

Mtn Bike 1:29:38 intensity: (1:20:37 @1) + (8:55 @2) + (6 @3) 15.69 mi (10.5 mph) +668ft
ahr:99 max:146 slept:7.0

THTCAB ride. Garmin recovery status: Fair. Stupid Garmin.
C • Sayin 1
12 PM

Run 45:05 [3] 5.96 mi (7:34 / mi) +325ft 7:12 / mi
shoes: Hoka One One Bondi 4

Warm one.

Wednesday Aug 3, 2016 #

6 PM

Kayak (V10) 45:00 [3] 4.0 mi (5.3 mph)
slept:7.75

Tried to kayak on the Bay, what was I thinking?? It was a giant washing machine due to all the boat traffic.
C • What Bay is that? 2

Tuesday Aug 2, 2016 #

12 PM

Run 46:12 [3] 6.0 mi (7:42 / mi) +324ft 7:20 / mi
slept:7.5 shoes: Hoka One One Bondi 4

6 PM

Road Bike 1:20:26 intensity: (1:00 @1) + (5:37 @2) + (46:06 @3) + (27:43 @4) 31.47 mi (23.5 mph) +1466ft
ahr:159 max:175

G-Tour, Stirnie Rd
Dropped after too long of a chase. 8 laps seemed a little long anyways.
283W NP

Road Bike 32:00 [2] 8.0 mi (15.0 mph)

Ride to course and back

Monday Aug 1, 2016 #

12 PM

Strength (Maplewood Y) 35:00 [3]
slept:7.5

5 PM

Road Bike 1:52:06 intensity: (1:17:48 @1) + (31:53 @2) + (2:25 @3) 32.58 mi (17.4 mph) +1239ft
ahr:114 max:153

Flat Wedtside Loop with Richie and GG.
186W NP

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