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Training Log Archive: JayXC

In the 31 days ending Oct 31, 2017:

activity # timemileskm+ftload
  Cyclocross Bike11 14:51:15 185.01(12.5/h) 297.74(20.0/h) 7730221.8
  Swimming10 12:51:00 15.38(50:08) 24.75(31:09)438.6
  Run11 10:17:12 76.9(8:02) 123.76(4:59) 3112176.1
  Orienteering2 6:24:59 27.1(14:12) 43.61(8:50) 384343c121.8
  Road Bike7 6:10:21 102.67(16.6/h) 165.24(26.8/h) 133964.4
  Mtn Bike2 3:58:27 37.47(9.4/h) 60.3(15.2/h) 199250.7
  Kayak2 3:21:18 16.74(5.0/h) 26.94(8.0/h) 760.4
  Strength2 1:05:0019.5
  Rollerski1 1:03:19 9.26(6:50) 14.9(4:15) 8619.0
  Total48 60:02:51 470.53 757.24 1810943c1172.3
averages - sleep:7.6

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Tuesday Oct 31, 2017 #

12 PM

Run 42:35 intensity: (54 @1) + (12:48 @2) + (20:30 @3) + (8:23 @4) 5.82 mi (7:19 / mi) +117ft 7:11 / mi
ahr:151 max:177 slept:8.0 shoes: Hoka Bondi 4 (#2)

6x15 sec strides
6 PM

Road Bike 1:05:05 intensity: (39:45 @1) + (15:23 @2) + (9:57 @3) 18.68 mi (17.2 mph) +659ft
ahr:124 max:163

Monday Oct 30, 2017 #

6 AM

Swimming 1:10:00 [4] 2.35 km (29:47 / km)
slept:6.75

3x100 as 75 fr, 25 stroke in IM order on 2:15
4x25 tennis ball drill
3x200 fr on 3:30
4x25 tennis ball drill
6x50 br/fr on 1:15
16x25 kick with fins throwing/juggling a tennis ball. So now I have that skill.
2x100 IM on 2:15, 4x25 sprint ba on :45
100 IM on 2:15, 2x25 sprint ba on :45
100 fr cd
6 PM

Road Bike 1:02:42 [1] 18.07 mi (17.3 mph) +609ft
ahr:113 max:121 (rest day)

30 minute blank stare while I waited for Zwift to update.

Sunday Oct 29, 2017 #

Cyclocross Bike 15:00 [3] 4.0 mi (16.0 mph)

Spinning on the trainer before the race.
2 PM

Cyclocross Bike 34:56 intensity: (47 @1) + (16 @2) + (4:20 @3) + (29:33 @4) 4.9 mi (8.4 mph) +79ft
ahr:166 max:174 slept:8.75

Park Ave CX-
Complete mud fest. 1st place Masters 40+ in a very small field.
C • Impressive work 3

Saturday Oct 28, 2017 #

6 AM

Run 1:31:03 intensity: (2:30 @1) + (1:00:05 @2) + (19:09 @3) + (1:51 @4) + (7:28 @5) 11.7 mi (7:47 / mi) +82ft 7:44 / mi
ahr:144 max:197 slept:8.0 shoes: Hoka Bondi 4 (#2)

ODR- Halloween Picture Day
12 PM

Kayak (Glider ) 2:12:25 [3] 10.53 mi (4.8 mph)

Picked up last remaining control from TLD.
C • Were they all still there? 3

Friday Oct 27, 2017 #

5 AM

Swimming 1:20:00 [4] 3.05 km (26:14 / km)
slept:7.0

400 fr w/ 6 second delay before rotating onto stomach off each wall.
6x50 on 1:15, odds ba, evens br
400 fr w/ no breathing allowed outside of flags.
7x100 fr on 1:45
16x25 kick w/ fins on :35
100 fr ez
7x100 fr on 1:45
50 br cd
2 PM

Road Bike 11:47 [3] 4.03 mi (20.5 mph) +71ft

Test ride on new trainer (Directo Elite).

Thursday Oct 26, 2017 #

12 PM

Run 46:37 intensity: (1:54 @1) + (21:34 @2) + (14:07 @3) + (52 @4) + (8:10 @5) 6.05 mi (7:42 / mi) +397ft 7:15 / mi
ahr:149 max:195 slept:7.25 shoes: Hoka Bondi 4 (#2)

6 PM

Mtn Bike 1:57:05 intensity: (1:34:55 @1) + (18:31 @2) + (3:39 @3) 17.97 mi (9.2 mph) +968ft
ahr:109 max:153

Wednesday Oct 25, 2017 #

5 AM

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

8x25 kick on :40
4x100 fr as 75 hard, 25 easy on 2:15
100 fr ez
2x [4x50 I'M drill on 1:15, 4x25 fr breathing 3, 5, 7, 9 on :45, 100 fr Sprint on 2:15]
5x100 fr with a rotating 25 sprint kick on 2:15
100 fr ez
3x100 IM with fins on 2:00
100 fr cd
6 PM

Road Bike 1:00:55 intensity: (24:45 @1) + (34:17 @2) + (1:53 @3) 16.5 mi (16.3 mph)
ahr:123 max:150

Intended to do something more structured but could feel burn in quads still so easy spin while messing with Zwift.
7 PM

Strength 22:00 [3]

Tuesday Oct 24, 2017 #

12 PM

Run 44:00 [3] 5.8 mi (7:35 / mi) +104ft 7:27 / mi
slept:8.0 shoes: Hoka Bondi 4 (#2)

Forgot watch at home.
6 PM

Cyclocross Bike (Boone ) 1:30:01 intensity: (1:26:22 @1) + (3:39 @2) 19.5 mi (13.0 mph) +280ft
ahr:104 max:142

Easy spin

Monday Oct 23, 2017 #

6 AM

Swimming 1:10:00 [4] 2.0 km (35:00 / km)
slept:7.0

200 fr wu
4x75 as 50 fr, 25 kick on 1:20
4x150 fr w/ 6 beat kick on 2:20
20x25 kick, no fins
100 fr ez
4x50 as 25 fr, 25 kick sprint on 1:10
100 fr cd
Seems like there was more but its not coming to me.
7 PM

Strength 43:00 [3]

La Niña is coming.

Sunday Oct 22, 2017 #

Note

Salt City CX day 2
11 AM

Cyclocross Bike (Boone) 44:10 intensity: (52 @3) + (43:18 @4) 10.37 mi (14.1 mph) +141ft
ahr:172 max:179

Raceday sign-up means last row starting spot when you use order of registration as the line-up process. Lame.
Passed ~50% of the field before the first turn but it was tough going from that point. Made it to 8th at the finish. Starting to feel some bike fitness coming back.

Cyclocross Bike 35:55 [1] 10.0 mi (16.7 mph) +19ft
ahr:105 max:117 slept:9.0

wu and cd.

Saturday Oct 21, 2017 #

6 AM

Run 1:29:11 [3] 7.88 mi (11:19 / mi) +1120ft 9:58 / mi
slept:7.5 shoes: Brooks Cascadia 12

12 PM

Cyclocross Bike (Boone ) 2:16:15 intensity: (12:21 @1) + (26:18 @2) + (1:17:53 @3) + (19:43 @4) 32.47 mi (14.3 mph) +3375ft
ahr:151 max:173

Friday Oct 20, 2017 #

6 AM

Swimming 1:15:00 [4] 2.45 km (30:37 / km)
slept:6.5

200 fr wu
6x75 as 25 kick, 50 fr on 1:40
8x25 odds drill, evens sprint fr on :45
400 fr pull
5x100 fr hard on 2:15
400 kick w/fins
100 fr ez
100 fr sprint
100 fr cd

Thursday Oct 19, 2017 #

12 PM

Run 46:59 intensity: (3:03 @1) + (25:54 @2) + (12:08 @3) + (1:42 @4) + (4:12 @5) 6.01 mi (7:49 / mi) +372ft 7:23 / mi
ahr:144 max:192 slept:8.0 shoes: Hoka Bondi 4 (#2)

5 PM

Mtn Bike 2:01:22 [3] 19.5 mi (9.6 mph) +1024ft

Thursday loop with Richie and GS. I think arthurd and garymm are following me.

Wednesday Oct 18, 2017 #

6 PM

Rollerski 1:03:19 [3] 9.26 mi (6:50 / mi) +86ft 6:47 / mi
slept:8.0

Nice summer night for a ski.
C • ah 1

Tuesday Oct 17, 2017 #

12 PM

Run 43:24 intensity: (50 @1) + (26:02 @2) + (11:31 @3) + (2:28 @4) + (2:33 @5) 5.8 mi (7:29 / mi) +126ft 7:20 / mi
ahr:146 max:191 slept:7.5 shoes: Hoka Bondi 4 (#2)

6 PM

Cyclocross Bike (Boone) 1:12:59 intensity: (45:50 @1) + (11:10 @2) + (9:15 @3) + (6:44 @4) 13.27 mi (10.9 mph) +588ft
ahr:123 max:173

wu
6x2 min at lap 1 effort, 1min rest between. Odds sitting on climbs, evens standing.
cd

Monday Oct 16, 2017 #

Note

Video recap of the Breakdown XPD in VA/KY earlier this year-
Spoiler alert- Jesse rides down the stairs to break the tape at the end.
https://onedrive.live.com/?authkey=AkbGSnxuzauv8ks...

7 PM

Road Bike 1:00:05 intensity: (42:55 @1) + (17:10 @2) 16.01 mi (16.0 mph)
ahr:117 max:130 slept:8.0

Recovery spin

Sunday Oct 15, 2017 #

Event: ROC - Alasa Farms - Regular Event
 
10 AM

Kayak (V10) 1:08:53 [3] 6.21 mi (5.4 mph) +7ft
slept:9.0

Seems like August.
1 PM

Orienteering 2:30:54 [3] 9.08 mi (16:37 / mi) +784ft 15:22 / mi
14c shoes: Salomon Speedcross- black

New map!
Not a great start as I was off a little going to 1. I Hit the water and had to correct, fortunately in the correct direction. 2 and 3 went well. Made a wide arch in an attempt to miss some of the climbing going to 4, passed 7 in the process. Struggled with indistinct trails and 2.5m contours on the way to 5. 6-9 went well.
Worst mistake was a poor bearing heading towards 10. I Hit a number of indistinct trails and a reentrant with H2O in it which made me think I was too far north when in reality I was 500m too far south. Only after I ran into Anne did I figure it out.
Looks like I was right on top of 12 when I decided to wander north only to have to return back to where I was originally. 13-F were fine, but I was just going through the motions at that point.

Cool area, open woods were great. I was way too tentative on the leaf-covered ground with respect to my ankle and I could still feel the CX race from yesterday which aren't excuses just observations. My nav was poor.

New map- Is the water which splits the map always that high? The map which pops up by clicking the globe on AP doesn't show it as standing water. Just wondering if it due to the lake being high. Also, what does this map look like with 5m contours? I seemed to struggle with 2.5m which is a little counterintuitive.
C • 2.5 vs 5.0 meter contours 17

Red - Splits

Saturday Oct 14, 2017 #

10 AM

Cyclocross Bike (Boone ) 48:52 intensity: (16 @1) + (6 @2) + (33 @3) + (47:51 @4) + (6 @5) 10.1 mi (12.4 mph) +605ft
ahr:174 max:180

Fingerlakes CX
Large crowd at the start with 35+, 45+ mixed together but it soon stretched out. No major crashes in front of me which nice. Finished 7th. Bike fitness is poor but improving.

Cyclocross Bike (XO2 ) 1:38:08 intensity: (48:22 @1) + (35:12 @2) + (14:34 @3) 21.4 mi (13.1 mph) +1407ft
ahr:121 max:161

Ride around the block with EG afterwards. There is some ridiculously large homes around Skaneateles.

Friday Oct 13, 2017 #

5 AM

Swimming 1:20:00 [3] 2.75 km (29:05 / km)
slept:7.0

200 fr wu
4x50 fr w/ exaggerated dolphin kicks off wall, on :60
6x125 fr with 2 sec toe point hold off each wall, on 2:20
4x25 sculling drill
4x100 kick/swim x 50 on 1:45
3x200 for pull on 3:30
4x25 sculling drill
4x75 fly-ba-br on 1:30
4x25 fr easy

Thursday Oct 12, 2017 #

11 AM

Run 40:49 intensity: (4:21 @1) + (26:24 @2) + (10:04 @3) 5.26 mi (7:46 / mi) +314ft 7:21 / mi
ahr:136 max:157 slept:8.0 shoes: Hoka Bondi 4 (#2)

6 PM

Road Bike 1:04:45 intensity: (23:28 @1) + (15:10 @2) + (25:24 @3) + (43 @4) 18.01 mi (16.7 mph)
ahr:135 max:166

Wu
5min at 300W
5 min easy
2x8 min sweet spot, 5 min rest between
cd

Wednesday Oct 11, 2017 #

5 AM

Swimming 1:20:00 [4] 2.2 km (36:22 / km)
slept:7.0

Sprint day
4x75 3-3 bilateral breathing on 1:30
6x50 odds fr, evens back on 1:15
3x100 fr sprint on 3:00
4x25 half under water dolphin kick, rest fr on :40
4x50 easy
3x100 IM sprint on 3:00
4x25 half under water dolphin kick, rest fr on :40
4x50 easy
4x50 dolphin kick with fins on:60
100 fr sprint with fins and paddles
100 fr cd

Tuesday Oct 10, 2017 #

12 PM

Run 43:00 intensity: (2:44 @1) + (25:41 @2) + (14:35 @3) 5.84 mi (7:22 / mi) +98ft 7:15 / mi
ahr:141 max:154 slept:7.25 shoes: Hoka Bondi 4 (#2)

6 PM

Cyclocross Bike (Boone ) 1:26:33 intensity: (58:15 @1) + (23:49 @2) + (4:29 @3) 15.55 mi (10.8 mph) +589ft
ahr:117 max:157

Monday Oct 9, 2017 #

5 AM

Swimming 1:18:00 [4] 2.95 km (26:26 / km)
slept:6.5

200 fr wu
8x25 be pull, dolphin kick
200 fr with one beat kick
4x200 fr pull on 3:45
100 fr easy
6x100 as 75 fr on 1:30, 25 fr Sprint on :45
10x25 with fins- odds dolphin kick, evens fly/fr on :30
10x50 fr pull 5 on :55, 5 on :50
100 fr cd
6 PM

Cyclocross Bike (XO2 ) 1:25:38 intensity: (1:11:12 @1) + (14:26 @2) 20.96 mi (14.7 mph) +223ft
ahr:108 max:140

Sunday Oct 8, 2017 #

Note

Parma CX
11 AM

Cyclocross Bike (Boone ) 44:53 intensity: (21 @1) + (7 @2) + (1:16 @3) + (43:09 @4) 2.99 mi (4.0 mph) +30ft
ahr:171 max:178 slept:8.75

Very poor start but a solid lap after that put me in 3rd place. Unfortunately somewhere in lap 2 I hit stop on the watch somehow. Right after that the 50+ leaders caught and passed me. They then got together a few times in the next 400m on some features ultimately resulting in one of them crashing into some trees at speed. I stopped to check on him while the instigator continued on but came back to assist after I yelled at him. End result looked like a separated shoulder and a broken rib. Not the debut I wanted on my new bike.
C • Solid 2

Saturday Oct 7, 2017 #

6 AM

Run 1:29:48 intensity: (2:18 @1) + (28:22 @2) + (59:08 @3) 11.6 mi (7:44 / mi) +85ft 7:41 / mi
ahr:145 max:158

Friday Oct 6, 2017 #

5 AM

Swimming 1:18:00 [4] 2.3 km (33:55 / km)
slept:6.5

6x50 w/ 6 dolphin kicks off each wall on 1:10
8x25 on :45. Odds fr, evens fly
3x [100 fr build on 2:15, 50 fr easy on 1:15, 50 fr sprint on 1:30]
5x100 kick as 50 dolphin easy, 25 flutter sprint, 25 dolphin sprint on 2:00
200 fr pull
2x [2x50 fr easy on 1:00, 2x75 fly-ba-br on 1:45, 2x25 fly on 1:00]
100 fr cd

Thursday Oct 5, 2017 #

12 PM

Run 39:46 intensity: (3:06 @1) + (19:30 @2) + (14:32 @3) + (2:38 @4) 5.13 mi (7:45 / mi) +297ft 7:21 / mi
ahr:142 max:172 slept:8.0 shoes: Hoka Bondi 4 (#2)

Ankle still tender on downhills.

Wednesday Oct 4, 2017 #

5 AM

Swimming 1:20:00 [4] 2.2 km (36:22 / km)
slept:7.0

2x50 fr drill
8x50 kick/swim, drill swim in IM order
8x25 fr with 3, 5, 7, 9 breathing x25.
Drill using the latest back/br flip turn. Not smooth.
3x300 1- fr, 2- kick/swim/drill in IM order, 3- fr pull
4x50 fr on 1:00
3x100 IM easy, med, hard
100 fr cd
8 PM

Road Bike 45:02 [3] 11.37 mi (15.1 mph)

Tuesday Oct 3, 2017 #

6 PM

Cyclocross Bike 1:37:55 intensity: (1:34:50 @1) + (3:05 @2) 19.5 mi (11.9 mph) +394ft
ahr:99 max:134 slept:7.25

Monday Oct 2, 2017 #

Note
slept:7.25 (rest day)

Sunday Oct 1, 2017 #

Event: Hudson Highlander 2017
 
8 AM

Orienteering 3:54:05 intensity: (4:48 @1) + (1:16:26 @2) + (1:48:06 @3) + (40:28 @4) + (4:17 @5) *** 18.02 mi (12:59 / mi) +3059ft 11:11 / mi
ahr:151 max:194 29c slept:8.0 shoes: Brooks Cascadia 12

Fun run with the lead chase group through 10. On the trail portion of the route to 11 I twisted my ankle and had to slow down to avoid making it worse. Kind of annoying as I'm just getting past the cracked rib from a CX fall 4 weeks ago. Tough watching the train leaving the station without me. Benefit was I could rely on my own navigating. Of course not much later I overshot 13.

The third map was a nice break mentally but I had to essentially watch each step so it wasn't very fast.

I enjoyed the fourth map but the ankle wasn't any better and around 27 it felt like I was just going through the motions to get to the finish which I eventually did, finishing 15th.

Despite the ankle it was a great day to be in the woods. Man, Harriman is rocky.
C • Ankle 2

Highlander - Splits

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