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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mayer22

In the 31 days ending Jul 31, 2018:

activity # timemileskm+ft
  Trail Running11 9:04:55 57.26(9:31) 92.15(5:55) 10478
  Commuting9 6:41:43 109.97(16.4/h) 176.98(26.4/h) 9494
  Road Biking3 3:57:40 65.84(16.6/h) 105.96(26.8/h) 6180
  Hiking2 2:46:09 4.53(36:41) 7.29(22:47) 914
  Road Biking - Trailer2 2:07:48 20.63(9.7/h) 33.2(15.6/h) 832
  Mountain Biking1 2:06:01 12.0(5.7/h) 19.31(9.2/h) 1748
  Trail Maintenance1 1:00:00
  Trail Running - Pack1 57:25 5.04(11:24) 8.11(7:05) 537
  Strength2 40:00
  Total31 29:21:41 275.27 443.01 30183
  [1-5]31 25:10:33

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Monday Jul 30, 2018 #

9 AM

Commuting 33:25 intensity: (1:09 @0) + (10:15 @1) + (13:59 @2) + (8:02 @3) 8.32 mi (14.9 mph) +841ft
ahr:126 max:157 shoes: Giro Rumble

Ride in. Heavy pack.
5 PM

Commuting 26:59 intensity: (31 @0) + (4:38 @1) + (18:28 @2) + (3:22 @3) 8.09 mi (18.0 mph) +615ft
ahr:129 max:149 shoes: Giro Rumble

Ride home. Light pack.
Just after a heavy downpour. Roads were wet.
Stopped at the store very briefly for bacon.
No driveway
8 PM

Strength 20:00 [2]

Push-ups
Crunches
Planks
Lunges
Dips
Side planks

Sunday Jul 29, 2018 #

12 PM

Road Biking - Trailer 1:09:05 intensity: (2 @0) + (1:54 @1) + (46:53 @2) + (20:16 @3) 14.04 mi (12.2 mph) +635ft
ahr:136 max:151 shoes: Giro Rumble

Family Ride w/Nut/E
Nice day but a bit windy

Road Biking - Trailer 19:22 intensity: (41 @0) + (12:14 @1) + (6:27 @2) 3.4 mi (10.5 mph) +171ft
ahr:115 max:136 shoes: Giro Rumble

Ride back to the car/playground.

Friday Jul 27, 2018 #

10 AM

Commuting 45:06 intensity: (11 @0) + (14:22 @1) + (18:20 @2) + (12:10 @3) + (3 @4) 11.72 mi (15.6 mph) +883ft
ahr:129 max:160 shoes: Giro Rumble

Dropped off the car. Light pack.
Stopped at one train crossing and rolled into another just as it was clearing.
5 PM

Commuting 43:32 intensity: (1:12 @0) + (9:29 @1) + (31:00 @2) + (1:51 @3) 11.49 mi (15.8 mph) +1008ft
ahr:126 max:147 shoes: Giro Rumble

CBurg Commute. Light pack.
No time for a longer option. Stopped by the library 10 min late. No trains this ride.
8 PM

Strength 20:00 [2]

Push-ups
Crunches
Planks
Lunges
Dips
Side planks

Thursday Jul 26, 2018 #

11 AM

Trail Running 1:18:25 intensity: (9 @0) + (11 @1) + (18:55 @2) + (57:03 @3) + (2:07 @4) 9.01 mi (8:42 / mi) +771ft 8:03 / mi
ahr:146 max:171 shoes: Asics GT-2000 3

Farm, Fields, Forest Loop.
Took it at a pretty easy pace but still was getting slow at the end a bit. Lots of spiderwebs on the trails, not too many downed trees and actually saw people riding around. Fortunately, they didn't tell me to leave. Finally executed a clean Warm Hearth loop.

Wednesday Jul 25, 2018 #

4 PM

Trail Running 47:02 [3] 4.89 mi (9:37 / mi) +1445ft 7:31 / mi
shoes: Salomon Speedcross Vario

Homeplace w/Zitch/Skip
Missed my run in the morning because my iron pills were making me sick. Felt better in the afternoon and a storm rolled in so I was still able to take the dogs out. Had planned a longer flatter run but this was better than no run at all. And rain was nice. Pretty happy with my pace.

Tuesday Jul 24, 2018 #

7 AM

Trail Running 42:09 intensity: (13 @1) + (1:36 @2) + (27:59 @3) + (12:21 @4) 4.22 mi (9:59 / mi) +1125ft 7:59 / mi
ahr:154 max:179 shoes: Salomon Speedcross 3 (Black #2

Homeplace w/Zitch/Skip. Humid.
Spider webs everywhere. Carried a stick on the way back.

Monday Jul 23, 2018 #

4 PM

Road Biking 1:06:57 intensity: (6 @0) + (13:45 @1) + (43:16 @2) + (9:50 @3) 20.32 mi (18.2 mph) +1460ft
ahr:129 max:155 shoes: Giro Rumble

Grocery ride to town and back. Reverse loop from last time. A little windy. Just picked up some peppers so no pack required.

Saturday Jul 21, 2018 #

11 AM

Trail Running - Pack 57:25 intensity: (24:53 @0) + (11:53 @1) + (11:56 @2) + (8:43 @3) 5.04 mi (11:24 / mi) +537ft 10:21 / mi
ahr:106 max:156 shoes: Salomon Speedcross 3 (Black #2

Pandapas w/Zitch/Skip/E. Short Summer Loop. 30# Pack.
Cool but a bit humid.

Friday Jul 20, 2018 #

1 PM

Trail Running 49:55 intensity: (21 @0) + (39 @1) + (21:57 @2) + (25:03 @3) + (1:55 @4) 6.31 mi (7:55 / mi) +490ft 7:22 / mi
ahr:141 max:167 shoes: Asics GT-2000 3

Campus
Cool and breezy. Pace dropped on the back half.

Thursday Jul 19, 2018 #

9 AM

Trail Running 28:31 [2] 2.4 mi (11:53 / mi) +782ft 9:05 / mi
ahr:122 max:164 shoes: Salomon Speedcross 3 (Black #2

Part run, part trail work. w/Zitch/Skip

Trail Maintenance 1:00:00 [0]

Carried the loppers out to clear the descent down the other side of the mountain. Explored an old short road I hadn't really paid much attention to before and then a nice piece of terrain I hadn't yet been on. Found a new cave and some interesting rock outcroppings.
2 PM

Road Biking 2:16:11 intensity: (1:54 @0) + (16:14 @1) + (1:10:17 @2) + (47:46 @3) 35.49 mi (15.6 mph) +3856ft
ahr:133 max:159 shoes: Giro Rumble

Ride to Floyd for Haden's BDay party. Cloudy and cool, didn't break much of a sweat until the end. 5HW. Slower than I was expecting and last time. Moving Avg was 15.9.
https://ar.attackpoint.org/viewlog.jsp/user_10132/...
Got stuck at the train for 3 mins.
A deer came within 5 ft of taking me out on CBurg pike.

Wednesday Jul 18, 2018 #

8 AM

Trail Running 1:04:49 intensity: (6 @0) + (36 @1) + (9:45 @2) + (53:36 @3) + (46 @4) 7.04 mi (9:12 / mi) +859ft 8:15 / mi
ahr:146 max:162 shoes: Salomon Speedcross Vario

Pandapas w/Zitch/Skip
Reasonably cool.

Saturday Jul 14, 2018 #

5 PM

Road Biking 34:32 intensity: (33 @0) + (20:31 @1) + (13:12 @2) + (16 @3) 10.03 mi (17.4 mph) +864ft
ahr:119 max:143 shoes: Giro Rumble

Floyd ride. Light Pack.
Doing some work at the school then rode to birthday party.

Friday Jul 13, 2018 #

8 AM

Commuting 59:31 intensity: (2 @0) + (28 @1) + (28:20 @2) + (29:45 @3) + (56 @4) 15.25 mi (15.4 mph) +1767ft
ahr:140 max:170 shoes: Giro Rumble

Ride in. Almost heavy pack. Didn't really push the pace. Legs a bit heavy.

Thursday Jul 12, 2018 #

9 AM

Trail Running 41:41 intensity: (25 @1) + (34 @2) + (16:29 @3) + (24:12 @4) + (1 @5) 4.33 mi (9:38 / mi) +1107ft 7:45 / mi
ahr:159 max:180 shoes: Salomon Speedcross 3 (Black #2

Homeplace South (Reverse Short) w/Zitch/Skip
75F but 60DP. Still pretty cool in the woods.
Finally back under 10min pace on Homeplace.

Wednesday Jul 11, 2018 #

9 AM

Commuting 32:02 intensity: (1:19 @0) + (15:22 @1) + (15:21 @2) 8.32 mi (15.6 mph) +836ft
ahr:117 max:136 shoes: Giro Rumble

Ride in. Heavy pack.
5 PM

Commuting 29:58 intensity: (1:52 @0) + (10:22 @1) + (14:40 @2) + (3:04 @3) 9.52 mi (19.1 mph) +847ft
ahr:121 max:144 shoes: Giro Rumble

Ride home. Stopped at 7-11 to pick up a movie and a free Slurpee which powered my ride home. Now I know what their secret was.

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KT pulled up behind me on Lick Run so I had her bring me up the driveway. I would have had to walk anyway with how loose it is right now.

Tuesday Jul 10, 2018 #

9 AM

Trail Running 1:08:01 intensity: (11 @0) + (1:02 @1) + (12:47 @2) + (47:39 @3) + (6:22 @4) 7.26 mi (9:22 / mi) +838ft 8:27 / mi
ahr:145 max:177 shoes: Salomon Speedcross 3 (Black #2

Pandapas w/Zitch/Skip
Later than I had hoped but still low 70's and not much humidity. Dogs were hot by the time we got to the pond but were completely refreshed before we got back to the car.
Nice longer run.

Monday Jul 9, 2018 #

10 AM

Trail Running 40:12 intensity: (56 @0) + (3:56 @1) + (11:25 @2) + (15:42 @3) + (8:03 @4) + (10 @5) 3.64 mi (11:03 / mi) +925ft 8:54 / mi
ahr:141 max:185 shoes: Salomon Speedcross 3 (Black #2

Homeplace w/Zitch/Skip.
Skip off leash for good I think.
Pretty easy run. Legs a bit tired from the weekend.
Met the neighbor's son (Pete) who has been doing the recent trail clearing. Looked for my lost glasses.

Sunday Jul 8, 2018 #

11 AM

Hiking 1:09:45 intensity: (51:30 @0) + (10:48 @1) + (6:24 @2) + (1:03 @3) 1.76 mi (39:38 / mi) +361ft 33:11 / mi
ahr:94 max:153 shoes: Salomon Speedcross Vario

Group hike to Bald Knob Firetower. GREAT VIEW! 35# pack.
At one point was carrying all 3 girls but primarily just carried E.

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Note

Falling Springs Waterfall viewing.

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Saturday Jul 7, 2018 #

10 AM

Hiking 1:36:24 intensity: (1:14:39 @0) + (18:28 @1) + (3:07 @2) + (10 @3) 2.77 mi (34:48 / mi) +553ft 29:16 / mi
ahr:89 max:140 shoes: Salomon Speedcross Vario

Group hike to Blue Suck Falls. 40# pack
I slid down once we got there.
I carried Nut up and E down.


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3 PM

Mountain Biking 2:06:01 intensity: (4:05 @0) + (29:45 @1) + (1:21:05 @2) + (10:04 @3) + (1:02 @4) 12.0 mi (5.7 mph) +1748ft
ahr:126 max:168 shoes: Pearl Izumi X Alp Enduro III

Douthat ride w/Dan/Baker/Chris.
Had originally planned to do a loop but it ended up being more of an effort than we planned for. The trail we took up looked like a nice downhill so we decided to just go to the overlook and turn around and go back. Limiting the potential losses on the rest of the unknown route.
Lots of stops on the way up and back down.

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Friday Jul 6, 2018 #

7 AM

Trail Running 43:23 intensity: (29 @0) + (2:29 @1) + (18:59 @2) + (19:11 @3) + (2:15 @4) 4.23 mi (10:15 / mi) +1078ft 8:16 / mi
ahr:140 max:167 shoes: Salomon Speedcross 3 (Black #2

Homeplace (Reverse) w/Zitch/Skip
Another day off leash.

Wednesday Jul 4, 2018 #

6 AM

Trail Running 40:47 intensity: (31 @0) + (27 @1) + (3:56 @2) + (29:24 @3) + (6:29 @4) 3.93 mi (10:23 / mi) +1058ft 8:16 / mi
ahr:150 max:171 shoes: Salomon Speedcross 3 (Black #2

Homeplace w/Zitch/Skip. Creek and back.
Early. Skip off leash the entire time. They bolted at the start but were then better behaved.
10 AM

Road Biking - Trailer 39:21 intensity: (21:32 @0) + (17:29 @1) + (20 @2) 3.19 mi (4.9 mph) +26ft
ahr:96 max:131 shoes: Giro Rumble

Roanoke Greenway ride with Earl's family. Nut/E in the trailer. Eddy rode his bike so the pace was slow.

Tuesday Jul 3, 2018 #

8 AM

Commuting 1:51:25 intensity: (1:15 @0) + (24:12 @1) + (1:01:24 @2) + (24:34 @3) 32.06 mi (17.3 mph) +2415ft
ahr:128 max:158 shoes: Giro Rumble

CBurg Commute via Lafayette. Down South Fork and up the North Fork. Light pack.
A bit longer than my usual long commute but 1 less climb. Pretty flat ride in all.

Had good timing to the construction on North Fork. Only had to wait for a few seconds.
4 PM

Commuting 19:45 intensity: (59 @0) + (11:51 @1) + (6:55 @2) 5.2 mi (15.8 mph) +282ft
ahr:116 max:136 shoes: Giro Rumble

Was planning to pick up the car but it wasn't ready. Also had stop at the library and then pick up keys for a rental car which I then realized I could drive home and returned to do just that.

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