Training Log Archive: JayXCIn the 7 days ending Nov 14, 2011:
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| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||
Monday Nov 14, 2011 #
Road Bike 2:50:00 [3] 46.0 mi (16.2 mph)
slept:10.0
Battery is dead on my bike computer. Here's the Route. If its not cold enough for snow I'm good with 60F and no rain.
Sunday Nov 13, 2011 #
9 AM
Run 3:26:48 [4] 17.43 mi (11:52 / mi) +1658ft 10:53 / mi
slept:5.0
Raid the Hammer- Hamilton, ONT
With EG and cj. Short trail run to the first Matrix section which we hit as B, C, A along with the Foriegners and Running Free. By the time we arrived at B the Foreigners were out of sight already.
No problems with 1-3, almost walked past the control on the Walk the Line section but corrected in time. Fun trading postions with RF from 6-7, D and then the next Matrix section where everyone was forced to stay on the trails, perfect for us. I collected c, d, e, EG picked up a, g and i while cj picked up b, f, h, i which worked out well as we arrived at j at the same moment.
8-9 went well. We nearly messed up 10 by heading up the wrong valley too early but figured it out just in time and ended up walked right to it. 11, 12, E, 13 we ran hard and caught RF just before the trains. Ran trails to 14 and then followed the fence on the North route to 15, straight to 16 and 17, trail to 18, straight to 19 the trails the rest of the way in.
We left before the awards but I think we were 4th. Probably the best we're able to do as we made just a few small errors (actual split analysis may show differently) and ran hard the entire time. Fun event as usual.
Saturday Nov 12, 2011 #
Note
slept:8.5 (rest day)
Took TJU to the State XC meet.
Friday Nov 11, 2011 #
6 AM
Swimming 1:15:00 [4] 2.6 km (28:51 / km)
slept:7.0
200 fr wu
4x100 dolphin kick w/fins on 1:45
10x50- odds scull/br, evens scull/back on 1:20
300 fr pull in 4:05
400 fr on 6:20, 200 ba pull, 200 back
400 fr on 6:20 then we ran out of time.
4x100 dolphin kick w/fins on 1:45
10x50- odds scull/br, evens scull/back on 1:20
300 fr pull in 4:05
400 fr on 6:20, 200 ba pull, 200 back
400 fr on 6:20 then we ran out of time.
12 PM
Run 43:41 [3] 6.0 mi (7:17 / mi)
shoes: Asics 2160 II
Reservoir Loop in the snow.
Thursday Nov 10, 2011 #
6 PM
Road Bike 1:00:00 [2] 14.5 mi (14.5 mph)
slept:7.5
Spin on the trainer with 2x breaks for sit-ups, push-ups and chin-ups.
Wednesday Nov 9, 2011 #
6 PM
Mtn Bike 1:55:00 [2] 27.0 km (14.1 kph)
To Dryer Rd Park, around Chutes and Ladders, down the Lions Den then home. This may be the most mtn biking I've done in November. Perfect night for riding.
Tuesday Nov 8, 2011 #
12 PM
Run 40:29 [3] 6.0 mi (6:45 / mi)
slept:7.0 shoes: Asics 2160 II
Telephone Rd Loop
Starting to think noon might be the most dangerous time to run given the high percentage of 'elderly-challenged' people on the roads at that time.
Starting to think noon might be the most dangerous time to run given the high percentage of 'elderly-challenged' people on the roads at that time.
6 PM
Rollerski 44:00 [3] 7.94 mi (5:32 / mi)
Ski around Mendon working on off-side V1 on the hills and V2 alt. on the flats.