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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JayXC

In the 31 days ending Dec 31, 2016:

activity # timemileskm+ftload
  Run13 15:56:43 104.74(9:08) 168.56(5:41) 8431317.1
  Swimming9 10:03:00 14.48(41:39) 23.3(25:53)345.3
  Cyclocross Bike7 9:53:18 159.8(16.2/h) 257.17(26.0/h) 4133.8
  Telemark Ski3 8:09:29 46.82(10:27) 75.35(6:30) 25682129.6
  Mtn Bike4 6:41:00 40.4(6.0/h) 65.02(9.7/h) 340084c120.3
  XC Skiing- Skate3 5:22:53 31.54(10:14) 50.76(6:22) 231496.9
  Strength6 3:20:0060.0
  Road Bike3 3:17:30 50.31(15.3/h) 80.97(24.6/h) 3131.8
  Trek1 3:16:52 6.83(28:49) 10.99(17:55) 113759.1
  Orienteering2 2:06:01 9.75(12:55) 15.69(8:02) 30737.8
  XC skiing- Classic1 2:05:18 10.12(12:23) 16.29(7:42) 101537.6
  Total50 70:12:04 474.79 764.1 4232184c1369.2
averages - sleep:7.6

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Saturday Dec 31, 2016 #

6 AM

Run 1:20:53 intensity: (1:04 @1) + (6:56 @2) + (50:59 @3) + (21:54 @4) 11.59 mi (6:59 / mi) +691ft 6:36 / mi
ahr:158 max:179 slept:7.75 shoes: Hoka One One Bondi 4

ODR- Mile Square

Friday Dec 30, 2016 #

9 AM

Telemark Ski 2:28:41 [3] 12.22 mi (12:10 / mi) +6279ft 8:11 / mi
slept:7.5

Trip to Holiday Valley with a fun crew.
1 PM

Telemark Ski 2:47:54 [3] 11.32 mi (14:50 / mi) +6573ft 9:34 / mi

Thursday Dec 29, 2016 #

9 AM

Trek 3:16:52 [3] 6.83 mi (28:49 / mi) +1137ft 24:54 / mi

6 PM

Swimming 1:30:00 [4] 3.5 km (25:43 / km)

4x250 as swim-kick-pull-swim
8x25 br w/ double pullout
6x125 fr on 2:30
50 fr ez
6x200 broken with 1-3 as 50 fly/ba hard on 1:20, 100 IM hard on 2:20, 50 fr ez on 1:20, 4-6 replace 50 fly/ba with 50 br.
12x25 odds ba, evens fr on :35

Wednesday Dec 28, 2016 #

7 AM

Swimming 45:00 [4] 2.2 km (20:27 / km)
slept:8.0

500 for wu
5x100 kick w/fins odds flutter w/board, evens dolphin on 1:35
8x25 in IM order on :35
500 pull as 75 fr, 25 ba
100 ez
8x25 in IM order on :35
200 fr cd
8 AM

Strength (Pittsford Y) 35:00 [3]

4 PM

Cyclocross Bike 1:30:02 intensity: (10:00 @1) + (1:19:43 @2) + (19 @3) 25.39 mi (16.9 mph) +4ft
ahr:131 max:146

Tuesday Dec 27, 2016 #

6 AM

Run 1:13:03 [3] 7.54 mi (9:41 / mi) +271ft 9:22 / mi
slept:6.5 shoes: Hoka One One Bondi 4

Easy run with the GTA crowd

Monday Dec 26, 2016 #

1 PM

Cyclocross Bike 2:06:00 [3] 33.7 mi (16.0 mph)
slept:8.5

Wyoming-like winds out of the south.

Sunday Dec 25, 2016 #

12 PM

Telemark Ski 2:52:54 [2] 23.28 mi (7:26 / mi) +12830ft 4:53 / mi
slept:9.0

With the kids on their birthday presents.

Saturday Dec 24, 2016 #

6 AM

Run 1:09:45 intensity: (40 @1) + (12:46 @2) + (44:53 @3) + (10:01 @4) + (1:25 @5) 9.45 mi (7:23 / mi) +735ft 6:52 / mi
ahr:154 max:187 slept:7.75

ODR- Fishers Loop
10 AM

XC Skiing- Skate 1:44:27 [3] 11.69 mi (8:56 / mi) +612ft 8:31 / mi

Laps at Bristol. Aries good, Gemini wet and slow.

Thursday Dec 22, 2016 #

12 PM

Run 43:33 [3] 5.72 mi (7:37 / mi) +294ft 7:16 / mi
slept:7.5 shoes: Hoka One One Bondi 4

7 PM

Cyclocross Bike 1:15:00 [3] 20.0 mi (16.0 mph)

Wednesday Dec 21, 2016 #

6 AM

Swimming 1:15:00 [4] 3.05 km (24:35 / km)
slept:6.75

200 fr wu
8x25 fr w/ snorkel
8x50 fr on :55
9x100 fr on a rotating interval 1:50, 1:45, 1:40.
100 ba/fr ez
6x50 odds fly/ba, evens br/fr on 1:15
3x200 kick with fins and snorkel on 3:30
6x25 fly/ba/fr on :35 w/ 6 dolphin kicks off the wall
4x50 fr pull in :45
12 PM

Strength (Maplewood Y) 35:00 [3]

Tuesday Dec 20, 2016 #

Cyclocross Bike 1:00:00 [2] 15.8 mi (15.8 mph)
slept:7.75

Spin then 99 push-ups, 6x15 then 9.
C • that is some serious one-upmanship 6

Monday Dec 19, 2016 #

6 AM

Swimming 55:00 [3] 1.85 km (29:44 / km)
slept:7.0

2x75 fr
12x25 kick, no fins on :40 1 ez, 1 hard, 1ez, 2 hard, 1 ez, 3 hard, 1 ez, 4 hard.
100 fr ez
5x100 fr on 2:30. Odds sprint, evens ez
100 fr ez
Repeat of the kick set above
4x50 fr with paddles and fins. Odds sprint, evens ez on 1:30
200 fr cd

6 PM

Cyclocross Bike 1:00:00 [2] 15.8 mi (15.8 mph)

Spin on the trainer.
7 PM

Strength 25:00 [3]

Sunday Dec 18, 2016 #

10 AM

Cyclocross Bike 2:01:16 intensity: (39:31 @1) + (1:21:45 @2) 33.01 mi (16.3 mph)
ahr:122 max:138 slept:9.5

Saturday Dec 17, 2016 #

6 AM

Run 1:47:40 intensity: (40:27 @1) + (9:36 @2) + (4:32 @3) + (20:49 @4) + (32:16 @5) 12.81 mi (8:24 / mi) +1182ft 7:44 / mi
ahr:142 max:196 slept:8.0

ODR- Garnsey-Turk Hill-Steele in a snow storm.
10 AM

XC Skiing- Skate 2:10:14 [3] 12.22 mi (10:39 / mi) +1108ft 9:49 / mi

Laps at MPP with GG and EG.

Friday Dec 16, 2016 #

2 PM

XC Skiing- Skate 1:28:12 [3] 7.63 mi (11:34 / mi) +594ft 10:46 / mi
slept:8.5

New snow was rolled at MPP so headed over and met up with MW for some laps. Soft as expected but quite good otherwise. Hopefully it makes it through tomorrow's warm-up.
5 PM

Strength 35:00 [3]

Thursday Dec 15, 2016 #

Note
slept:7.5 (rest day)

Wednesday Dec 14, 2016 #

5 AM

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

4x200 pull fr on 3:30
100 fr ez
4x100- 1-2 IM on 2:15, 3-4 fr on 1:45
50 fr ez
6x100 fr on 1:40
50 fr ez
8x50 ba on 1:20
10x50 fr 1-5 on :50, 6-10 on :45. Very cruel.
100 fr ez
6 PM

Run 54:32 [3] 4.79 mi (11:23 / mi) +103ft 11:09 / mi

Medved Merrier Games w/ MW, LC, DK, SH and LG. Consumption of 1st place prize completed shortly after.
C • I think... 4

Tuesday Dec 13, 2016 #

12 PM

Run 43:15 [3] 5.75 mi (7:31 / mi) +301ft 7:10 / mi
slept:8.0 shoes: Hoka One One Bondi 4

Monday Dec 12, 2016 #

6 AM

Swimming 1:05:00 [4] 2.35 km (27:40 / km)
slept:6.75

200 br wu
800 pull as 175 fr, 25 stroke. Odds ba, evens br.
3x [2x125 stroke on 2:45, 4x50 fr on :60, stroke in reverse IM order]
Seems like there was more but it's not coming to me. Definitely not a workout I'd do on my own.
12 PM

Strength (Maplewood Y) 35:00 [3]

7 PM

Cyclocross Bike 1:01:00 [2] 16.1 mi (15.8 mph)

Sunday Dec 11, 2016 #

5 PM

Road Bike 1:17:30 [1] 20.01 mi (15.5 mph) +31ft
ahr:102 max:123 slept:9.25

Saturday Dec 10, 2016 #

6 AM

Run 1:44:06 intensity: (1:01:39 @1) + (6:28 @2) + (7:50 @3) + (4:32 @4) + (23:37 @5) 13.68 mi (7:37 / mi) +615ft 7:18 / mi
ahr:137 max:202 slept:6.0

ODR- Knickerbocker Hill
12 PM

XC skiing- Classic 2:05:18 [3] 10.12 mi (12:23 / mi) +1015ft 11:18 / mi

Went to Osceola to ski and it was awesome.

Friday Dec 9, 2016 #

6 AM

Swimming 58:00 [4] 2.5 km (23:12 / km)
slept:7.0

200 ba
200 br
4x200 fr pull on 3:40
16x25 w/fins, odds kick, evens swim in IM order on :39
6x50 fr on :55
2x200 IM on 4:30
200 fr cd

Thursday Dec 8, 2016 #

12 PM

Run 45:55 [3] 5.91 mi (7:46 / mi) +349ft 7:21 / mi
slept:8.25 shoes: Hoka One One Bondi 4

6 PM

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

Wednesday Dec 7, 2016 #

6 AM

Swimming 1:05:00 [4] 2.5 km (26:00 / km)
slept:7.0

4x50 fr on :60 wu
9x25 1-3 fly, 4-6 ba, 7-9 br on :30
100 fr ez
9x100 fr as 1- breathing to right only 2- breathing to left only 3- bilateral repeated 3x on 1:50
100 fr ez
400 pull fr
6x50 ba-br-fr on :50
12x25 kick, no fins on :40

Tuesday Dec 6, 2016 #

12 PM

Run 43:01 [3] 5.8 mi (7:25 / mi) +114ft 7:17 / mi
slept:7.75 shoes: Hoka One One Bondi 4

6 PM

Strength 35:00 [3]

Monday Dec 5, 2016 #

7 PM

Road Bike 1:00:00 [2] 14.8 mi (14.8 mph)
slept:7.5

Not so easy spin/recovery ride.

Sunday Dec 4, 2016 #

Event: DVOA Rutgers Environmental Preserve
 
12 PM

Orienteering 1:40:01 [3] 7.25 mi (13:48 / mi) +307ft 13:16 / mi
slept:8.5 shoes: Salomon Speedcross- black

Stopped by the DVOA meet in NJ on the way home.
Theme for the weekend was apparently rootstocks as this map has about 500 of them and not much else. That's not exactly true, there is also one creek and a lot of briar.

Right from the start I could tell I was not close to 100% physically or mentally with mistakes at 6,15,17 and then I lost my mind at 21. Fortunately the finish control wasn't too far from there.

Despite my problems it was worth the trip to work on navigating by vegetation which I'm pretty poor at.


Red - Splits

Saturday Dec 3, 2016 #

Event: Two Rivers Adventure Race
 
7 AM

Mtn Bike 2:05:00 [3] 13.2 mi (6.3 mph)
84c slept:6.0

Two Rivers 12 hr AR with NYARA's John Courain and Eric Caravella in the all-male category after Vanessa called in sick on race day.

A short prologue run in bike shoes and helmets then onto the fun singletrack trails on the Belmont Plateau trading places with Rootstock then on to the Art Museum.

9 AM

Run 21:00 [3] 2.0 mi (10:30 / mi)
shoes: Salomon Speedcross- black

Drop the bikes and onto an aerial photo map with controls scattered around the museum including the stairs made famous in Rocky and at the statue of the Italian Stallion nearby.

rocky

(Chuck Taylor high-tops, ouch!)

Mtn Bike 34:00 [3] 4.5 mi (7.9 mph)

Back onto the bikes for a ride to the Laurel Hill Cemetery passing some really old homes up on the bluff overlooking the river.


10 AM

Orienteering 26:00 [3] 2.5 mi (10:24 / mi)
shoes: Salomon Speedcross- black

Bike drop at the cemetery for a number of controls on the cartoon map. JC had had enough navigating by then so he gave me the maps for the rest of the race here.

Mtn Bike 3:27:00 [3] 17.7 mi (5.1 mph) +3400ft

A lap of Wissahickon Creek trails on bike.

2 PM

Run 3:45:00 [3] 13.7 mi (16:25 / mi) +3400ft 13:18 / mi
shoes: Salomon Speedcross- black

Followed by another lap of Wissahickon Creek on foot. We kept hearing we were only minutes behind Rootstock but we weren't able to close the gap finishing 7 minutes behind them, or so we thought.

6 PM

Mtn Bike 35:00 [3] 5.0 mi (8.6 mph)

Apparently I had overlooked B3 on the previous bike section which we had planned to get as an out and back so in order to clear the course we had to head back out and pick it up. Fortunately no other teams finished while we were out on the penalty loop and we stayed in 2nd place overall although it over shadowed what I thought was a pretty clean afternoon navigation-wise.

Fun event despite the repeated laps on the Wiss. Creek map. Cool to hang out and chat at the awards/bar optional point afterwards.


C • # of CPs 3

Friday Dec 2, 2016 #

5 AM

Swimming 1:20:00 [4] 2.35 km (34:03 / km)
slept:7.0

4x150 fr pull on 2:20
4x100 IM on 2:10
4x50 fr on :50
4x25 fly sprint with lots of rest
100 fr ez
4x50 1-2 ba, 3-4 br sprint
100 fr ez
100 fr sprint
200 flutter kick with fins
2x50 dolphin kick sprint
100 fr ez
4x25 odds kick ez, evens fly sprint with fins
50 fr cd

Thursday Dec 1, 2016 #

12 PM

Run 45:00 [3] 6.0 mi (7:30 / mi) +376ft 7:05 / mi
slept:8.0 shoes: Hoka One One Bondi 4

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