Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mayer22

In the 7 days ending Aug 19, 2013:

	activity	#	time	miles		km		+ft
	Adventure Racing	1	18:15:00	82.29	(13:18)	132.43	(8:16)	14000
	Mountain Biking	2	6:20:00	43.4	(6.9/h)	69.85	(11.0/h)
	Orienteering	1	6:05:00	14.29	(25:33)	23.0	(15:52)
	Trail Running	4	4:03:07	22.91	(10:37)	36.87	(6:36)	391
	Commuting	4	2:30:53	41.78	(16.6/h)	67.24	(26.7/h)	1812
	Paddling	1	1:30:00	8.6	(5.7/h)	13.84	(9.2/h)
	Stretching	1	8
	HealthCare	2	2
	Total	12	38:44:10	213.27		343.23		16203
	[1-5]	9	19:32:53
averages - sleep:6.1 weight:192lbs

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Monday Aug 19, 2013 #

Note
slept:6.0 (rest day)

Calves were sore but got better throughout the day.

Storage container arrived. A friend helped me pack most of the large heavy stuff. Have the rest of the week to finish it off.

Sunday Aug 18, 2013 #

12 AM

Trail Running race 2:05:00 [4] 9.1 mi (13:44 / mi)
shoes: Scott eRide Grip3 (#2)

When we got back to WV Doug informed us of the Scotty P point. An out and back run to Mitchell Field. We took time for a full transition to make the run as easy as possible and went on our way. 7 miles of rail trail and 2 of singletrack.

Finished right before the rain started. Went back took showers and got some sleep.

3 AM

Note
slept:4.0

Breakfast at Falls Market and then awards.

3 PM

Note
slept:2.0

Calves are super sore!

Saturday Aug 17, 2013 #

Event: Wilderness Traverse

Event: Lionheart

Note
slept:6.0

8 AM

Adventure Racing race 18:15:00 [0] 82.29 mi (13:18 / mi) +14000ft 11:28 / mi

Lionheart AR. Elevation gain may be suspect. Weather was FANTASTIC! I think we clinched the NAARS series with the win.

Trail Running race 32:00 [4] 4.3 mi (7:27 / mi)
shoes: Adidas Climacool

Run down Firetower. 1670 feet of elevation loss. Josh ran with us. We separated from the rest of the teams.

We were supposed to start at Ramcat it was moved because of the change to the paddle.

Paddling race (2p Ducky) 1:30:00 [4] 8.6 mi (5.7 mph)

Middle Yough from Ramcat. We were supposed to put in on the Casselman but the water was too low.

Water level on the Middle was 2.7 which was reasonably high. Also had the wind at our backs. This made for a fast and more enjoyable paddle.

10 AM

Trail Running race 30:00 [4] 2.6 mi (11:32 / mi)
shoes: Adidas Climacool

Portage from Takeout to Outfitter (WWA). Then run to TA to get Rappell Gear. Run to Rappell, Rappel off bridge, run to CP4 (Cucumber Rapids Overlook), Then run back to TA.

Mountain Biking race 3:43:00 [4] 22.29 mi (6.0 mph)
shoes: Salsa Moto Rapido

Bike to Ocourse. Decided to bike-wack south from Sugarloaf hut to Lytle Road because I remembered it being fairly clear. We ended up in a cluttered reentrant that slowed us down. We should have dropped down sugarloaf trail and road up Lytle. I didn't think of this until right before I had to decide and didn't give it enough thought. Lost 5-10 mins.

Our climb up Pressley Ridge was all walking. The trail was full of blowdowns. Julia said it must have happened since last year. Another slowdown. It would have been significantly faster to have climbed up from Sugarloaf and come down Pressley ridge. No way we could have known. Josh passed us on this section.

In total probably had about 2 miles of bike-wacking

Rode through Hopi camp and then out to the new Casino and on to the TA. I got 2 flats from our shwacking which is pretty reasonable considering. Changed one at the casino and the other after the Ocourse.

2 PM

Orienteering race 6:05:00 [4] 14.29 mi (25:33 / mi)
shoes: Scott eRide Grip3

Orienteering Course at Quebec Run. Navigation was uncharacteristically technical for an AAS race. It was enjoyable. The second point was placed at the wrong reentrant. I thought it was when we got to it but knew for sure after we left the CP and were in the wrong spot. We adjusted. It did mean more whacking through thick Rhodo though. We maybe should have gone around. The next point also required some thick Rhodo whacking. That would be it for the course though. CP4 also caused us some trouble. Had trouble finding the actual point of confulence. Went down the creek well past the CP and had to double back.

The rest of the course was clean. Had some good nav out and back to CP8. Got there just ebfore dark and put our lights on for the trip back. Doing this course in the daylight made a huge difference.

9 PM

Mountain Biking race 2:37:00 [4] 21.11 mi (8.1 mph)
shoes: Salsa Moto Rapido

Mostly road riding back to Ohiopyle. Stopped for one CP in Pressley Ridge and stopped for another near Baughman Overlook. Bikewhacked 800m from Sugarloaf trail to the overlook on the contour but should have taken the questionable "pond" trail further down. It looked fairly clear at the top. Road down Baughman for the first time ever. Enjoyable.

Friday Aug 16, 2013 #

Note
slept:8.0

9 AM

HealthCare 1 [0]

eStim, adjustment, and exercises

Worked a lot more on the calf and then on the quad. Fixed my right knee which was slightly misaligned.

Thursday Aug 15, 2013 #

Note
slept:5.5 weight:192lbs

7 AM

Commuting 49:57 [2] 14.73 mi (17.7 mph) +373ft
ahr:141 max:141 shoes: Answer Impact MTB

Ride in. Low 60's and sunny. Beautiful.

5 PM

Commuting 50:00 [2] 13.98 mi (16.8 mph) +675ft
shoes: Answer Impact MTB

Weather was too nice, sunny 70's. Too many people on the trail. Heavy pack again.

Wednesday Aug 14, 2013 #

Note
slept:3.5

5 PM

Commuting 23:36 [2] 5.67 mi (14.4 mph) +445ft
shoes: Answer Impact MTB

Ride to Chiro. Didn't get lost this time. Not too hot. Strong HW. Heavy pack.

6 PM

HealthCare (Chiro) 1 [0]

Alignment, muscle release, balance and then eStim.

Most of my muscles are working loose. Still finding new ones to loosen. Spent time on the side and front of my hip (quad/glute), ham, and calf. The calf does not seem to be getting better. He also did a bit of work on my right hip.

Commuting 27:20 [2] 7.4 mi (16.2 mph) +319ft
shoes: Answer Impact MTB

Ride home from the chiro. More HW and same pack. Easy effort.

Tuesday Aug 13, 2013 #

Note
slept:6.5

2 PM

Note
slept:1.5

Nap

4 PM

Stretching 8 [0]

Pre run

5 PM

Trail Running 56:07 [0] 6.91 mi (8:07 / mi) +391ft 7:42 / mi
shoes: Scott eRide Grip3 (#2)

Run in Millstone. Humid. L leg felt out of whack a bit. Not very strong. Was tired and sore most of the day. Going to try and get some rest this week.

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