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Training Log Archive: mayer22

In the 7 days ending Apr 28, 2012:

activity # timemileskm+ft
  Trail Running3 2:33:54 19.85(7:45) 31.95(4:49) 1303
  Commuting2 1:53:18 32.67(17.3/h) 52.58(27.8/h) 1308
  Mountain Biking1 1:20:41 13.61(10.1/h) 21.9(16.3/h) 891
  Stretching5 1:15:00
  Orienteering1 1:10:23 6.39(11:01) 10.28(6:51) 318
  Total10 8:13:16 72.53 116.72 3820
  [1-5]7 6:50:16
averages - sleep:7 weight:194lbs

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SuMoTuWeThFrSa

Saturday Apr 28, 2012 #

Event: QOC Rosaryville
 

Note
slept:7.5 weight:194lbs

10 AM

Mountain Biking 5:36 intensity: (12 @0) + (18 @1) + (3:54 @2) + (1:12 @3) 1.57 mi (16.8 mph) +47ft
ahr:136 max:150 shoes: Scott Scale 29er

Warmup

Mountain Biking race (Orienteering) 1:15:05 intensity: (33 @0) + (5:53 @1) + (23:17 @2) + (34:34 @3) + (10:48 @4) 12.04 mi (9.6 mph) +844ft
ahr:146 max:168 shoes: Scott Scale 29er

Felt pretty good. Not super strong on the climbs but my navigation was good. The bike was great. Have some fine tuning to do still.

A lot of route choices. Usually choosing between the fast hardpacked but windy MTB trail or straight doubletracks that could be slow and a little out of the way.

The big thing with MTBO is taking routes that require less navigation. The less you have to stop and look at fine details on your map the faster you will be. I felt good about all my route choices except 8 and 13 where I should have taken the more direct route instead of going around. 8 was a tossup and then realized I probably should have gone the other way. On my way to 13 I missed a trail so instead of back tracking I just continued around and climbed up along the powerlines instead.

I lost time going to 7. I changed my mind on my route because I was unsure of what was marked on the map. Lost two minutes.

I was slow on my way to 12 because I misread the map.
12 PM

Orienteering race 1:10:23 intensity: (10 @0) + (1:23 @1) + (15:42 @2) + (43:34 @3) + (9:34 @4) 6.39 mi (11:01 / mi) +318ft 10:31 / mi
ahr:146 max:169 shoes: Scott eRide Grip2

Another good run but definitely slow running. The climbs were slow and even some of the flats. My lack of training in recent weeks and hill workouts in general is definitely obvious.

I thought the course was good except for 15 where we did an out and back. This actually was where I made my only significant mistake. I apparently took a poor bearing and have to recover.

Lots of green on the map. Some was clearer than others. Also a lot of trails on the map. I used them quite a bit but not too much.

Several points were not on huge visible features which meant some searching was in store when I got close.

Blue - Splits

MTBO (Long) - Splits

Friday Apr 27, 2012 #

Note
slept:6.0

8 AM

Commuting 53:34 intensity: (4:12 @0) + (8:50 @1) + (23:22 @2) + (17:10 @3) 16.28 mi (18.2 mph) +526ft
ahr:136 max:157 shoes: Answer Impact MTB

Ride to work. Was a little colder than the forecast lead me to believe. Feet felt ok. Glute is still tight from the injury in December and I felt it on the flat section at the end. It may help if I slide my seat down a little.

There was apparently a decent tailwind. Looks like I will have a strong headwind on the way home.
5 PM

Commuting 59:44 intensity: (1:49 @0) + (4:18 @1) + (18:15 @2) + (34:31 @3) + (51 @4) 16.39 mi (16.5 mph) +782ft
ahr:144 max:164 shoes: Answer Impact MTB

Ride home was tough. Not much luck with the lights and the headwind was wicked (20+mph). Was surprised with my fitness I was able to get home in under an hour given the conditions.

Thursday Apr 26, 2012 #

Note
slept:7.0

5 PM

Stretching 5:00 [0]

Stretch and heat before run

Trail Running (Field) 1:00:29 intensity: (14 @0) + (10 @1) + (4:09 @2) + (21:52 @3) + (34:04 @4) 8.28 mi (7:18 / mi) +38ft 7:16 / mi
ahr:158 max:170 shoes: Asics 2110 (#2)

Ran at the HS again. Fields were all full but I was able to avoid the games and lacrosse practice. Laps around the fields are amazingly boring but I was so eager to run I did a whole hour.

I started pretty easy and then started working harder as I realized I was going to run for longer.

I managed to climb 38 feet over 8 miles which is pretty impressive.
6 PM

Stretching 20:00 [0]

Wednesday Apr 25, 2012 #

Note
slept:6.0

7 PM

Note

New MTB arrived today. XL Scott Scale 29er Expert. It's big.
http://www.scott-sports.com/global/en/products/221...
My first carbon frame and my first all new bike.

I put it together and added the pedals. Weighed in at 24.5 lbs.

It's sexy.
8 PM

Trail Running (Field) 33:30 intensity: (14 @0) + (49 @1) + (23:09 @2) + (9:18 @3) 4.35 mi (7:42 / mi) +51ft 7:37 / mi
ahr:141 max:156 shoes: Asics 2110 (#2)

Short run in the athletic fields at the HS across the street. They were playing lacrosse on some of the fields which limited my loops. I did get to run on the turf before I left though.

Haven't run at night for a while. It was the perfect tmeperature for night run.

Stretching 20:00 [0]

Tuesday Apr 24, 2012 #

Note
slept:7.0

2 PM

Stretching 10:00 [0]

and heat
3 PM

Trail Running 59:55 intensity: (36 @0) + (39 @1) + (11:55 @2) + (25:59 @3) + (20:25 @4) + (21 @5) 7.22 mi (8:18 / mi) +1214ft 7:10 / mi
ahr:153 max:176 shoes: Asics 2110

Weather was finally bearable with the clothes I had. It was actually almost pleasant. I ran at the Smartview trails along the Parkway near KT's parents house. Baxter ran with me.

I am definitely out of shape now. Less than two months to Untamed. Not sure how this is going to fly.

I heated and stretched before and after.
4 PM

Stretching 20:00 [0]

and heat

Monday Apr 23, 2012 #

Note
slept:7.5

Cold weather again with wind and SNOW!

Sunday Apr 22, 2012 #

Event: QOC Mason Neck
 

Note
slept:8.0

Emergency trip down to Floyd late Saturday night. Arrived at 4am.

Packed running shorts and shirt but weather is in the 30/40s with 20+ mph wind and rain. Don't think I have the appropriate gear.

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