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Training Log Archive: JayXC

In the 31 days ending Aug 31, 2018:

	activity	#	time	miles		km		+ft	load
	Road Bike	16	28:00:02	524.98	(18.7/h)	844.88	(30.2/h)	33513	376.8
	Run	10	9:04:53	64.84	(8:24)	104.35	(5:13)	1990	142.8
	Kayak	4	5:14:58	28.93	(5.5/h)	46.56	(8.9/h)	6	107.1
	Trek	1	3:46:09	11.01	(20:32)	17.72	(12:46)	3321	23.4
	Mtn Bike	2	2:46:00	36.4	(13.2/h)	58.58	(21.2/h)		49.8
	Cyclocross Bike	2	1:55:47	21.13	(10.9/h)	34.01	(17.6/h)	499	9.5
	Strength	1	35:00						10.5
	Total	36	51:22:49	687.29		1106.09		39329	719.9
	[1-5]	36	50:54:11
averages - sleep:7.6

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Friday Aug 31, 2018 #

5 AM

Cyclocross Bike (Boone disc) 1:05:23 16.24 mi (14.9 mph) +397ft
ahr:112 max:133 slept:7.25

<50% FTP

12 PM

Run 43:53 5.8 mi (7:34 / mi) +103ft 7:26 / mi
ahr:140 max:154 shoes: Hoka Bondi 5

Thursday Aug 30, 2018 #

5 PM

Road Bike 1:56:30 35.37 mi (18.2 mph) +1845ft
ahr:123 max:148

Wednesday Aug 29, 2018 #

7 PM

Run 46:26 6.01 mi (7:44 / mi) +242ft 7:27 / mi
ahr:138 max:147 slept:7.75 shoes: Hoka Bondi 5

This was way more enjoyable in the rain tonight compared to how it would have been at lunch.

Rest week continues.

Tuesday Aug 28, 2018 #

6 PM

Cyclocross Bike (Boone disc) 50:24 4.89 mi (5.8 mph) +102ft
ahr:72 max:129

FMV CX clinic. Lots of instruction, not a lot of riding.

Monday Aug 27, 2018 #

6 PM

Kayak (Glider) 1:35:51 [3] 8.55 mi (5.4 mph) +6ft
slept:7.0

Sunday Aug 26, 2018 #

10 AM

Trek 3:46:09 11.01 mi (20:32 / mi) +3321ft 15:59 / mi
ahr:88 max:132

Saturday Aug 25, 2018 #

9 AM

Road Bike 2:29:37 50.02 mi (20.1 mph) +4973ft
ahr:146 max:175 slept:7.5

East Arcade Road Race
Rolling hills with a tough headwind out of the south. One guy appeared much fitter than everyone else and he did a majority of the pulling on lap one which whittled the field down to just 8 riders by the start of lap two. Heading into the wind on lap two he attacked at the top of a hill just as I was ending my turn at the front. I looked around and no one was interested in chasing him and I certainly couldn’t so he got away. There was a half-hearted attempt by the remaining riders to work together but it was pretty poorly organized. The guy ended up soloing the last half for the win.

Lap three was kind of lazy with no one willing to do any work waiting for the finish. There was a few attacks just before the turn out of the wind but nothing too committed.

We rolled into the last stretch just before the turn to the finish and I attacked to be the first through the turn. From there it was a short 200m to the finish. I made the turn first in the group but couldn’t hold off 4 of them finishing 6th.

Friday Aug 24, 2018 #

5 AM

Road Bike 1:07:20 18.91 mi (16.9 mph) +1259ft
ahr:111 max:135 slept:7.0

Openers

Thursday Aug 23, 2018 #

12 PM

Run 46:50 6.07 mi (7:43 / mi) +336ft 7:20 / mi
ahr:139 max:156 slept:8.0 shoes: Hoka Bondi 5

From the Y
6x25 sec strides

5 PM

Kayak (V10) 1:09:26 [3] 6.2 mi (5.4 mph)

Wednesday Aug 22, 2018 #

6 PM

Road Bike 1:36:58 31.15 mi (19.3 mph) +1560ft
ahr:130 max:141 slept:8.0

75% FTP
211W NP

Tuesday Aug 21, 2018 #

6 PM

Road Bike 1:45:52 36.47 mi (20.7 mph) +3505ft
ahr:152 max:178 slept:8.0

G-Tour, Rush North

LCC VS GVCC, round 4. Made it into a chase group on lap 4 but it was pulled back. Went off solo and another bridged up to me on lap 6. We stayed away for a lap and half and had a decent gap but there was too many horses and they pulled us back. I sat in for the last lap and a half and then watched the pack sprint finish from the safety of the back.

284W NP

Monday Aug 20, 2018 #

12 PM

Run 44:49 5.8 mi (7:44 / mi) +101ft 7:36 / mi
ahr:133 max:162 slept:8.25 shoes: Hoka Bondi 5

Ready for a weekend of not traveling.

Sunday Aug 19, 2018 #

9 AM

Road Bike 3:45:52 68.37 mi (18.2 mph) +5498ft
ahr:141 max:178 slept:8.0

Moved TJU to Burlington, VT and brought the bike. Rode to the town of Bristol and ran into the local roadie ride gathering at a cafe. Next thing I knew I was at the top of App Gap.

228W NP

C • Nice place to visit! 5

Saturday Aug 18, 2018 #

6 AM

Run 1:37:43 12.31 mi (7:56 / mi) +562ft 7:37 / mi
ahr:137 max:156 slept:8.0 shoes: Hoka Bondi 5

ODR- West Bloomfield

Thursday Aug 16, 2018 #

12 PM

Strength (Maplewood Y) 35:00 [3]
slept:8.0

7 PM

Road Bike 1:10:47 25.03 mi (21.2 mph) +517ft
ahr:135 max:173

A line of thunderstorms was rolling through so decided to do this workout in the basement. It’s way too warm in the basement this time of year.
233W NP

Wednesday Aug 15, 2018 #

12 PM

Run 41:20 5.18 mi (7:59 / mi) +296ft 7:34 / mi
ahr:136 max:159 slept:7.5 shoes: Hoka Bondi 5

6 PM

Road Bike 1:50:59 35.25 mi (19.1 mph) +1755ft
ahr:138 max:152

75% FTP ride

204W NP

Tuesday Aug 14, 2018 #

6 PM

Road Bike 1:42:10 34.42 mi (20.2 mph) +2296ft
ahr:133 max:177 slept:7.0

G-Tour, Fishers Crit

Just tried to hand on to the back of the peloton. Made it 20 minutes then TT'd until they lapped me. Once lapped I was able to hang at the back of the much smaller peloton for the rest of the race.

Missing about 50W and 6-7 bpm on the uphill sprint portion of the loop right now compared to earlier in the year. I'm assuming its left over fatigue from the weekend still.

Monday Aug 13, 2018 #

Note
slept:7.5 (rest day)

Sunday Aug 12, 2018 #

2 PM

Road Bike 2:56:36 52.92 mi (18.0 mph) +3046ft
ahr:122 max:136 slept:8.0

No Zone 1 ride.

Saturday Aug 11, 2018 #

6 AM

Kayak (V10) 1:25:00 [4] 8.0 mi (5.6 mph)
ahr:158 max:176 slept:5.0

Up early for a coach ride to the start.

The bay we were going to be paddling was like glass when we showed up. Not long after the start a slight breeze picked up out of the south and started to create some chop. I had moved in behind Peter and another while on the glass but as we progressed out of the protection of the bay the waves picked up and everyone scattered. I continued on towards the point we would be heading to but as Jack passed me in the boat with the turn around buoy I suggested he drop it earlier. I then played chase the boat with the buoy as they tried to find a place shallow enough to catch the bottom with the anchor.

I made the turn slightly ahead of the pack but on the return trip Chad and another guy in a V12 passed me. I had a hard time finding the takeout and thought I had made a pretty large arch looking for it but my track shows that I practically returned in my own tracks.

I was about a minute behind 1st and 30 sec behind Chad at the takeout.

7 AM

Mtn Bike 1:35:00 [3] 20.8 mi (13.1 mph)

I made it out of transition just behind the leaders, caught 2nd on the road and he let me by just before we entered the single track. I caught up with Chad not much later. We traveled well together and traded pulls for much of this leg. Once we hit the singletrack I was able to open up a gap and arrived at the 2nd TA with a few minutes lead. DD11 was there and asked how my recovery from Untamed was coming along. "We'll see!".

8 AM

Run 52:00 [4] 4.6 mi (11:18 / mi)
shoes: Brooks Cascadia 12

I made it out onto the run prior to anyone arriving but I didn't think my lead was much more than that. This leg was very technical on classic Bruce Trail terrain for the area and hilly to add to the difficulty score. I made it around the loop and focused on getting in some calories. I may have overdone it a little.

As I entered the end of the loop I started to see other racers coming at me on the two traffic portion of the lollypop. "Everything ok?" was a common question. "Yep, its a loop."

I ran into the TA and picked up my bag and quickly changed. As I was putting it into the transition vehicle Chad arrived so he was able to chop into my lead.

9 AM

Mtn Bike 1:11:00 [3] 15.6 mi (13.2 mph)

Part of this loop was a repeat of the first bike loop and then it led out into a section I was familiar with from previous years. I could see Chad not too far behind me and he had some company. As I made my way through the cow field I decided eating so much on the run wasn't really such a good idea and had to make a stop to address the situation.

When I re-mounted I could see Chad and the other rider just ahead of me. I caught them just as the doubletrack dumped out onto the road. We traded pulls on the pavement heading towards the second section of doubletrack. I took the lead there and was able to put a slight gap on Chad and the other rider who I found out was a relay rider.

I arrived at the next TA and started to change in to my running shoes. Just as I was about to leave Chad and the relay rider arrived and then Chad announced that he had forgotten to put his transition bag into the transport vehicle. I didn't stick around to find out what his plan was going to be.

10 AM

Run 1:28:00 [3] 9.1 mi (9:40 / mi)
shoes: Brooks Cascadia 12

We were back on the Bruce Trail for the run to the finish and it was very rocky. Running in cycling shoes or bare feet would not be enjoyable here. Within the first mile the relay runner passed me and stated that Chad was struggling with his footing. Not long after that I caught the relay runner again as he was recovering from spraining his ankle. We ran together for much of this leg. I was moving ok but the miles were going by pretty slowly and it was very warm with the race bib over my kit.

After what seemed like forever I finally hit a section I recognized from previous years I knew the finish wasn't too far away. Down the Escarpment on the spiral staircase and then along the shore, into the campgrounds and across the finish line for the long course solo win.

I drank about 2 liters of water then sat in the bay to cool off. Chad arrived soon after, running the first 8k in just his socks. Given he had made up time on me during the first run, the second run was sure to be interesting if he had had his shoes from the beginning.

Glad to see this event has taken off since the last time I was there.

C • Congrats on the win!! 2

Friday Aug 10, 2018 #

7 AM

Road Bike 1:03:48 18.93 mi (17.8 mph) +1254ft
ahr:128 max:146 slept:8.5

Openers

5 PM

Note

Travel up to Wiarton, Ontario for the Bruce Peninsula Multisport Race. Hard to believe its been 5 years since I was there last.

Check in went pretty quickly as Jack and Leigh really have this dialed in. Tons of volunteer support helps the process move efficiently.
Dinner at Subway with Shannon, FB, Alex and Karine afterwards.