Training Log Archive: JayXCIn the 31 days ending Oct 31, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||||||||||||||||||||||
Wednesday Oct 31, 2018 #
Road Bike 2:00:29 46.05 mi (22.9 mph) +906ft
ahr:136 max:155 slept:7.75
60 minutes between 220-260W with 20 sec at 290W every 3 minutes
Cool down
Tuesday Oct 30, 2018 #
Run 44:05 5.86 mi (7:31 / mi) +105ft 7:24 / mi
ahr:152 max:182 slept:7.75 shoes: Hoka Bondi 5
Road Bike 2:02:47 36.88 mi (18.0 mph) +1967ft
ahr:139 max:168
228W NP
Sunday Oct 28, 2018 #
Note
Cyclocross Bike (Boone disc ) 45:00 [3] 6.0 mi (8.0 mph)
slept:8.5
Cyclocross Bike 45:05 7.57 mi (10.1 mph) +153ft
ahr:173 max:178
Very sloppy conditions. Fair start, maybe 10th by the first turn. It took a full lap for the pack to settle down to a point where I could start moving up. Made it to 4th with a last turn pass but I was ahead of the guy in 3rd at one point so the podium was possible.
Saturday Oct 27, 2018 #
Note
Road Bike 2:00:18 43.73 mi (21.8 mph) +871ft
ahr:123 max:147
Friday Oct 26, 2018 #
Strength (Maplewood Y) 38:00 [3]
slept:7.5
Thursday Oct 25, 2018 #
Run 1:05:45 7.06 mi (9:19 / mi) +427ft 8:49 / mi
ahr:131 max:177 slept:7.0 shoes: Hoka Bondi 5
Road Bike 1:15:48 23.95 mi (19.0 mph) +916ft
ahr:133 max:145
Wednesday Oct 24, 2018 #
Road Bike 1:22:17 27.31 mi (19.9 mph) +1059ft
ahr:143 max:165 slept:7.5
224W NP
Tuesday Oct 23, 2018 #
Run 45:42 6.01 mi (7:36 / mi) +127ft 7:27 / mi
ahr:155 max:199 slept:7.5 shoes: Hoka Bondi 5
Strength 40:00 [3]
Monday Oct 22, 2018 #
Note
(rest day)
Sunday Oct 21, 2018 #
Note
Cyclocross Bike (Boone canti) 45:00 [3] 10.0 mi (13.3 mph)
slept:7.0
Cyclocross Bike 47:28 10.89 mi (13.8 mph) +481ft
ahr:173 max:180
Field was called up based on handicap which put me in the second row. Had a solid start and made it into the lead pack of 7. We rode pretty easy for the first lap and a half and I felt like I was holding back. O'Shea put in a dig on lap 2 which split the group up with 2 up ahead and me and two others in the chase group. We basically traded the lead of that pack back and forth over the next 3 laps as everyone seemed to have a little weakness at different locations around the course.
Halfway through the last lap I was sitting second wheel in the group kind of soft pedaling until the end of the straight where I attacked around the turn and into a few switchbacks followed by another long straight. That dropped one guy. I stayed in the lead into the last 180 turn and hammered out and to the finish just ahead of him for 3rd, just barely.
Saturday Oct 20, 2018 #
Note
Cyclocross Bike 1:00:00 [2] 12.0 mi (12.0 mph)
Cyclocross Bike (Boone disc) 47:29 10.0 mi (12.6 mph) +433ft
ahr:174 max:180 slept:7.0
Pretty good start, I think 6th by the first switchback turns. Unfortunately the leader dumped it on some acorns right in front of me and I had to unclip to untangle my wheel from his, dropped a handful of spots there. The starts are such a gamble.
The course had some long, flat stretches which suited the crit racers but also some tight off camber turns and some mud so overall a pretty good mix but no place for a recovery. I was chasing the stragglers from the front group and getting chased by one other for the last 3 laps. Managed to catch one guy but was passed right before the finish by the chaser finishing 7th.
link to video of start. https://youtu.be/j9I_y7hP_XA
Friday Oct 19, 2018 #
Strength (Maplewood Y) 38:00 [3]
Road Bike 1:00:15 18.39 mi (18.3 mph) +736ft
ahr:119 max:141 slept:6.5
Thursday Oct 18, 2018 #
Run 47:22 6.06 mi (7:49 / mi) +367ft 7:24 / mi
ahr:161 max:194 slept:7.75 shoes: Hoka Bondi 5
Wednesday Oct 17, 2018 #
Road Bike 1:01:35 22.04 mi (21.5 mph) +403ft
ahr:131 max:150 slept:7.75
Tuesday Oct 16, 2018 #
Run 44:48 5.82 mi (7:42 / mi) +127ft 7:33 / mi
ahr:150 max:203 slept:7.5 shoes: Hoka Bondi 5
Strength 42:00 [3]
Monday Oct 15, 2018 #
Note
slept:8.0 (rest day)
Sunday Oct 14, 2018 #
Note
Cyclocross Bike 16:12 4.0 mi (14.8 mph) +10ft
ahr:119 max:136 slept:7.5
Cyclocross Bike (Boone canti ) 49:50 11.03 mi (13.3 mph) +676ft
ahr:171 max:179
Start was slightly worse than yesterday due to crowding but at the first turn I stayed to the outside and passed a huge pack as they bottled up on the inside. That put me on the inside for the next turn which I made it through cleanly so overall pretty good position leading towards the first dismounts.
From there most of the race was similar to the day before. Waiting on people in the turns, fighting to stay with people on the straights. Took a nice fall on a lazy re-mount on the last lap, lost 3 spots there unfortunately.
Legs strangely felt a little better than the day before but I can tell I did something over the weekend right now. Good timing for an easy week.
264W NP
Cyclocross Bike 20:00 [3] 5.0 mi (15.0 mph)
Saturday Oct 13, 2018 #
Note
Cyclocross Bike 26:18 0.06 mi (0.1 mph) +3ft
ahr:120 max:149 slept:7.5
Cyclocross Bike (Boone disc) 50:29 10.32 mi (12.3 mph) +637ft
ahr:168 max:175
For this series they start us with the 17-18 Juniors but behind them. Combined with my Crossresults.com handicap I was about 60th in the corral so the first lap is basically mayhem. Compounding that was the rain which started before our start and picked up as we went. I was much faster than those around me cornering but they were faster in the straights so passing someone and staying ahead of them proved challenging. Fortunately I was at least able to stay ahead of the big pack just behind me and finished 29th. Legs didn’t feel great. Back for more tomorrow.
261W NP
Friday Oct 12, 2018 #
Road Bike 45:21 15.67 mi (20.7 mph) +752ft
ahr:117 max:142
Cyclocross Bike 42:38 [3] 5.91 mi (8.3 mph) +361ft
Thursday Oct 11, 2018 #
Run 55:08 5.92 mi (9:19 / mi) +334ft 8:50 / mi
ahr:120 max:145 slept:7.0 shoes: Hoka Bondi 5
Wednesday Oct 10, 2018 #
Road Bike 2:00:02 33.94 mi (17.0 mph) +2339ft
ahr:116 max:135 slept:7.75
Tuesday Oct 9, 2018 #
Run 44:28 5.82 mi (7:38 / mi) +96ft 7:31 / mi
ahr:147 max:164 slept:7.5 shoes: Hoka Bondi 5
Road Bike 1:57:45 36.63 mi (18.7 mph) +1845ft
ahr:140 max:179
5min at FTP, 5 min ez
6x3 min at 117% of FTP, 3 min rest
Zone 2 remainder
Monday Oct 8, 2018 #
Strength (Maplewood Y) 35:00 [3]
slept:7.25
Sunday Oct 7, 2018 #
Note
Cyclocross Bike 16:38 0.08 mi (0.3 mph)
ahr:116 max:130 slept:8.25
Cyclocross Bike (Boone disc) 1:01:24 11.05 mi (10.8 mph) +78ft
ahr:172 max:179
With Charm CX and Uncle Sam CX on the same weekend the Masters field was pretty empty so I changed to the open race on Friday.
Still managed to get a call-up in the open field but then struggled to get clipped in so my start was pathetic and I was well back in the field as we entered the first turn. With all the rain last night the course was pretty muddy and slow and making matters worse I was stuck behind two teammates through the trickiest sections with no opportunity to pass.
Once out into the open I managed to get around everyone in the second pack but the lead pack had about 30 seconds on me and I couldn’t close the gap finishing 6th.
Stages crank for this bike comes back from warranty service this week.
Cyclocross Bike 24:05 0.08 mi (0.2 mph)
ahr:114 max:138
Saturday Oct 6, 2018 #
Cyclocross Bike 1:01:12 22.03 mi (21.6 mph) +435ft
ahr:124 max:147 slept:8.25
Friday Oct 5, 2018 #
Cyclocross Bike 23:27 [3] 4.04 mi (10.3 mph) +273ft
Thursday Oct 4, 2018 #
Run 47:53 6.04 mi (7:56 / mi) +369ft 7:30 / mi
ahr:136 max:155 slept:8.0 shoes: Hoka Bondi 5
Road Bike 1:55:32 33.27 mi (17.3 mph) +2185ft
ahr:122 max:141
Wednesday Oct 3, 2018 #
Road Bike 1:58:46 34.07 mi (17.2 mph) +2223ft
ahr:128 max:171 slept:7.5
228W NP
1- 902W
2- 833W in wrong gear
3- 872W
4- 871W
5- 876W
Tuesday Oct 2, 2018 #
Run 43:44 5.86 mi (7:28 / mi) +105ft 7:20 / mi
ahr:143 max:159 slept:7.5 shoes: Hoka Bondi 5
Road Bike 1:54:17 35.74 mi (18.8 mph) +734ft
ahr:133 max:148
Humid til dusk then fog which then turned into rain once the sun went down.
204W NP
Monday Oct 1, 2018 #
Strength (Maplewood Y) 35:00 [3]
slept:7.75