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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mayer22

In the 7 days ending Jan 30, 2012:

activity # timemileskm+ft
  Commuting4 3:53:34 68.47(17.6/h) 110.19(28.3/h) 3215
  Trail Running1 1:58:30 13.6(8:43) 21.89(5:25) 1520
  Strength3 1:57:00
  Orienteering2 1:37:02 9.23(10:31) 14.85(6:32) 151224 /35c68%
  Road Biking2 1:34:09 26.01(16.6/h) 41.86(26.7/h) 1321
  Road Running4 1:06:07 8.19(8:04) 13.18(5:01)
  Stretching2 25:00
  Total15 12:31:22 125.5 201.97 756824 /35c68%
  [1-5]15 12:06:22
averages - sleep:7.3 rhr:40 weight:194lbs

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Monday Jan 30, 2012 #

Note
slept:7.0 weight:195lbs

Sunday Jan 29, 2012 #

Event: QOC PWF South Fork
 

Note
rhr:40 slept:8.0 weight:194lbs

10 AM

Strength 30:00 [3]

Gym with KT when we woke up.
12 PM

Orienteering race 1:09:17 [4] **** 6.66 mi (10:24 / mi) +927ft 9:12 / mi
ahr:149 max:166 spiked:17/22c shoes: INOV8 Roclite 295

First Orienteering Meet in months. It was good to be back out there. I was nailing the first couple of points but then started taking some bad bearings on the longer legs. This caused me to doubt my bearings and loose time on other legs. Looking back I think I only really lost time on 4 points but I felt there was a significant amount of time on each. I was still not far behind Jon and Ken so I felt pretty good about that. Not a bad first race back.

Forgot to turn my watch on before the start so after I punched the start I stood and waited to locate satellites. Probably should have just clear checked and restarted but that seemed like too much work.
1 PM

Orienteering race 27:45 [4] *** 2.57 mi (10:48 / mi) +585ft 8:53 / mi
ahr:138 max:162 spiked:7/13c shoes: INOV8 Roclite 295

Again didn't quite feel in the zone. I took Baxter along with me for his first Orienteering Race. It was tough for me to get used to having a dog along again and it took him some time to figure out what was going on. Not his usual run.

I had trouble paying attention to some of the points and actually thought I was at 5 when I was at 4. Started the wrong direction and realized something was up.

The further along in the course I seemed to get my act together. And so did Baxter.

Orange - Splits

Blue - Splits

Saturday Jan 28, 2012 #

Note
rhr:41 slept:7.0 weight:194lbs

9 AM

Road Biking (Cannondale RW400) 46:05 [3] 13.27 mi (17.3 mph) +445ft
ahr:139 max:160 shoes: Answer Impact MTB

Ride to the National Zoo in Rock Creek Park for a long run with Dan. Temps for the day were going to be warm but it was 33 when I left the house.

Didn't push too hard so I wouldn't wear myself out for the run.
10 AM

Trail Running (Trail) 1:58:30 [3] *** 13.6 mi (8:43 / mi) +1520ft 7:53 / mi
ahr:138 max:173 shoes: Scott ERide Grip

Long run with Dan around Rock Creek Park. Pace wasn't too fast. Dan was feeling a little sick and I didn't want to push the pace too much as this was my longest run in a while. I settled in and eventually wanted to go faster. My legs did eventually get tired and sore. There was a technical section near the end which really ripped into my legs.

We pretty much ran north to the start of the Valley trail took that North all the way to the horse stables. Then turned around and ran back south on the West Ridge Trail. Both trails were well marked except on the north end of the park where it seemed they weren't marked at all.

This was my first time on these trails. I was very impressed. Some of the trails open for horses were very muddy and torn up as usual.
12 PM

Stretching 10:00 [0]

Stretched for a few minutes after the run while I waited for Dan to pull his car around with my bike stuff in it. This felt good as my muscles were tired and tight.

Road Biking (Cannondale RW400) 48:04 [3] 12.74 mi (15.9 mph) +876ft
shoes: Answer Impact MTB

Ride home from the run. Pushed a little harder than the ride there.

I took two shortcuts. One was riding Beech Dr through the park in the bike trail. This made a huge difference since I didn't have to worry about tight turns and passing walkers/runners. The other shortcut was taking the canal instead of M St. Might not have been a shortcut exactly but I didn't have to worry about cars or lights.

Even with the time savers it still took me longer to ride home than ride there. That was due to the extra 400 ft of climbing and the 2 hour run.

Friday Jan 27, 2012 #

Note
rhr:38 slept:7.0 weight:194lbs

6 PM

Road Running (Some Trail) 25:09 [3] 3.26 mi (7:43 / mi)
ahr:140 max:156 shoes: Avia Stoltz

Easy run with Baxter to sweat the legs out a little. Used this is a "warmup" for my long run tomorrow.

Explored a new park. There was one trail with a just under a mile loop around the park.

Thursday Jan 26, 2012 #

Note
slept:6.0 weight:193lbs

6 PM

Strength 45:00 [3]

Gym with KT

Road Running 5:00 [3] 0.7 mi (7:08 / mi)

Wednesday Jan 25, 2012 #

Note
slept:8.5

8 AM

Commuting 54:31 [3] 17.05 mi (18.8 mph) +700ft
ahr:143 max:158 shoes: Answer Impact MTB

Ride to work. Quick lights but started hitting them towards the end.
5 PM

Commuting 57:03 [3] 17.12 mi (18.0 mph) +950ft
ahr:145 max:163 shoes: Answer Impact MTB

Commute home. Ended up being a little colder than I was expecting. Cloudiness caused it to get darker faster.
6 PM

Road Running (Some Trail) 35:06 [3] 4.14 mi (8:29 / mi)
ahr:139 max:155 shoes: Asics 2110

Ran around the neighborhood with Baxter when I got home from my ride.

First run with the 210. Took advantage of it and explored some new trails. Ran them a couple times to make sure I got all of them. It was hard to tell in the dark. Brought my headlamp along to make the trail running a little easier.

Stretching 15:00 [0]

Tuesday Jan 24, 2012 #

Note

210 has arrived!
8 AM

Commuting 1:02:00 [3] 17.1 mi (16.5 mph) +650ft
shoes: Answer Impact MTB

Ride to work.

This was a stressful ride. The weather was warm but the roads were still very wet and slick from the rain and snow. The last time I rode these tires on wet road was when I slipped and bruised my hip. I was still hesitating a bit around corners and when I picked up speed. It will take some time to get comfortable again. Have considered tires with more tread for my commuter as well. These were new when I fell and don't have as much tread as I would like.

The sun was coming out as I got to work so I am hoping the roads will be dry for the ride home tonight.
5 PM

Commuting 1:00:00 [3] 17.2 mi (17.2 mph) +915ft
shoes: Answer Impact MTB

Ride home. Most streets were dry.

Unseasonably warm. Had to strip clothes as I was riding.

Felt my time should have been shorter. I hit some lights but made several others. Felt like I was moving well and weather was perfect for fast rides.
6 PM

Strength 42:00 [3]

Gym with KT.
9 PM

Road Running 52 [3] 0.09 mi (9:37 / mi)

Test run for the 210

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