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Training Log Archive: JayXC

In the 7 days ending Dec 5, 2016:

	activity	#	time	miles		km		+ft		load
	Mtn Bike	4	6:41:00	40.4	(6.0/h)	65.02	(9.7/h)	3400	84c	120.3
	Run	3	4:51:00	21.7	(13:25)	34.92	(8:20)	3776		87.3
	Swimming	2	2:35:00	3.76	(41:14)	6.05	(25:37)			93.0
	Orienteering	2	2:06:01	9.75	(12:55)	15.69	(8:02)	307		37.8
	Road Bike	2	2:00:00	30.2	(15.1/h)	48.6	(24.3/h)			24.0
	Total	11	18:13:01	105.81	(10:20)	170.28	(6:25)	7483	84c	362.4
averages - sleep:7.4

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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.

(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

Wednesday Nov 30, 2016 #

6 AM

Swimming 1:15:00 [4] 3.7 km (20:16 / km)
slept:6.75

100 fr wu
16x25 odds dolphin kick, evens br pull with dolphin kick
2x [2x25 br with 3 sec delay after kick in :40, 3x100 fr on 1:40]
100 fr ez
600 pull as 75 fr, 25 br
100 fr ez
6x75 fr on 1:15
2x25 br with new pull out (dolphin kick in streamline then pull)
6x50 fr on :45 which I did as 300 fr

7 PM

Road Bike 1:00:00 [2] 15.4 mi (15.4 mph)

EZ spin on the trainer

Tuesday Nov 29, 2016 #

Note
slept:7.75 (rest day)

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