Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mayer22

In the 29 days ending Feb 29, 2012:

	activity	#	time	miles		km		+ft
	Commuting	10	9:35:36	171.0	(17.8/h)	275.2	(28.7/h)	8251
	Adventure Racing	1	9:30:00	39.22	(14:32)	63.12	(9:02)
	Trail Running	7	6:45:24	51.4	(7:53)	82.72	(4:54)	3519
	Orienteering	4	6:28:11	23.87	(16:16)	38.42	(10:06)	1757	64 /	80c	80%
	Strength	8	5:20:00
	Mountain Biking	1	4:25:36	21.3	(4.8/h)	34.28	(7.7/h)	449	30 /	32c	93%
	Road Running	6	2:18:31	17.25	(8:02)	27.76	(4:59)	740
	Stretching	7	2:05:00
	Road Biking	2	42:20	12.33	(17.5/h)	19.84	(28.1/h)	821
	Total	42	47:10:38	336.37		541.34		15537	94 /	112c	83%
	[1-5]	37	35:23:22
averages - sleep:7 rhr:40 weight:192.9lbs

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Wednesday Feb 29, 2012 #

Note
slept:7.0 weight:192lbs

5 PM

Trail Running (Some Paved) 33:24 [3] 4.44 mi (7:31 / mi)
shoes: Scott ERide Grip

Wet run home from McLean with Baxter. Trail was soaked from all the rain. River crossings were just about flooded.

6 PM

Strength 45:00 [3]

Gym with KT

Tuesday Feb 28, 2012 #

Note
slept:9.5

6 PM

Strength 20:00 [3]

Gym with KT

Road Running 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Asics 2110

Ran home from the gym and then picked up Baxter for a short loop. Legs felt ok. Not sore or tired but lacking significant strength.

Stretching 20:00 [0]

Monday Feb 27, 2012 #

Note
slept:6.5 weight:193lbs (rest day)

Think I'll probably rest my legs a little. May go for an easy run tonight since the weather is so nice.

Sunday Feb 26, 2012 #

Event: QOC Pohick Bay

Note
slept:8.0

Had a lot of mucus in my throat. Don't think I am getting sick (although KT is) probably just from the race.

11 AM

Orienteering race 1:22:55 [4] **** 5.89 mi (14:05 / mi) +703ft 12:39 / mi
spiked:12/18c shoes: Scott ERide Grip

Ran the Blue course. Felt a little tired from yesterday's race at the start. Was moving a little slower and paying more attention to the map. This didn't seem to translate into less errors. Looking back at my splits it seems I like I really was just slow all around today. I started feeling stronger (as strong as usual) later on in the race.

Blue - Splits

Saturday Feb 25, 2012 #

Event: SBB Rogaine & Land Nav Challenge

Note
slept:5.5

7 AM

Adventure Racing race 9:30:00 [0] 39.22 mi (14:32 / mi)

8 AM

Orienteering race 2:24:39 [4] **** 9.33 mi (15:30 / mi) +516ft 14:44 / mi
spiked:19/27c shoes: INOV8 Roclite 295

Had several issues overshooting and passing right by checkpoints. Was still able to move quickly and have a fairly good time but know it should be faster.

Two points were labeled woodline but neither were on the edge of a forest. Not sure he knew what woodline meant.

11 AM

Mountain Biking race (MTBO) 4:25:36 [4] **** 21.3 mi (4.8 mph) +449ft
spiked:30/32c shoes: Salsa Moto Rapido

This was Orienteering with a Mountain Bike. There was not a ton of riding and required constant mounts and dismounts. I opted to bikewhack several sections instead of biking around. This distance is included. I believe this overall saved me time. Some sections more than others. My speedometer said my bike was only moving for 2.5 hours and my bike traveled 21.3 miles but some of that was trekking. I calculated from my route about 2.2 miles of walking without my bike trekking to and from CPs.

I got confused in one section and it took me about 10 minutes to figure out exactly where I was. I walked over another CP three times before noticing it. It had fallen on the ground and the colors were faded. I rehung it for others.

Most of the riding was on dirt roads with a few paved road sections mixed in.

I did not wear my gps watch during this section because I didn't think it would last the whole race and was more curious about the foot sections. Here is my route as best as I could do using an aerial photo and other aids. You can find it on mapmyrun. Wasn't able to export the gpx.
http://www.mapmyrun.com/routes/view/72855994

4 PM

Orienteering race 2:39:54 [4] **** 8.59 mi (18:37 / mi) +532ft 17:35 / mi
spiked:16/18c shoes: Scott ERide Grip

"Night O" I did all but the last point without my headlamp since it was still daylight. Was a little tired at the beginning. Started feeling better later. Made one mistake and had trouble with one correctly placed CP, clue: Hillside. Was not super happy with my CP order but don't think I could have done too much better.

Spent about 30 minutes looking for one of the 3 misplaced points on this section. Enjoy my GPS track. The point was supposed to be in the reentrant feeding east near the dirt road. Instead it was in the reentrant feeding south. I probably should have checked this reentrant earlier when I realized it wasn't plotted right but I can't promise I will find misplotted points.

Friday Feb 24, 2012 #

Note
slept:7.0 weight:191lbs (rest day)

Put in a pretty strong week after my week of nothing. Taking a day off before the race tomorrow.

Driving down to Bakers tonight for a shorter ride tomorrow. Him and his girlfriend signed up for the 3 hr race.

Thursday Feb 23, 2012 #

Note
slept:7.5 weight:192lbs

8 AM

Commuting 57:03 17.1 mi (18.0 mph) +700ft
ahr:147 max:165 shoes: Answer Impact MTB

Weather was perfect. It broke into the 50's as I was riding. The ground was still a little wet from the overnight showers.

Another rider came up along side me at a light in Springfield. He had been trailing me for about a mile or so. Couldn't understand where he said he was headed but he followed me for a bit. He hung on for a little but even with me slowing to let him catch my draft he couldn't stay in it when he did.

I decided to keep chugging as to not be too late to work. Would be nice to catch up with him on a ride home sometime when I am not in such a rush. He kept a pretty good pace for most commuters I come across

5 PM

Commuting 59:34 17.2 mi (17.3 mph) +950ft
ahr:144 max:162 shoes: Answer Impact MTB

Warm, high 50's.

Felt like I kept gaining time and then losing it shortly after.

Wednesday Feb 22, 2012 #

Note
slept:6.0 weight:192lbs

5 PM

Trail Running (Some Paved) 1:07:49 8.37 mi (8:06 / mi) +464ft 7:42 / mi
ahr:147 max:165 shoes: Scott ERide Grip

Ran home from McLean with Baxter. Ran two small hills and my legs either aren't strong enough yet or are tired from the lifting.

I had almost 3 minutes of stopped time from street crossings and barking dogs.

6 PM

Stretching 20:00 [0]

Tuesday Feb 21, 2012 #

Note
slept:8.0 weight:192lbs

7 AM

Commuting 1:00:17 17.1 mi (17.0 mph) +700ft
ahr:147 max:244 shoes: Answer Impact MTB

Colder than it has been on my commute in a while. Wind chill just below 30. The cold and wind slowed me down a little

5 PM

Commuting 1:00:10 17.3 mi (17.3 mph) +950ft
ahr:146 max:164 shoes: Answer Impact MTB

Not a good ride. More wind and lots of traffic lights. To top it off I got a flat with 15 minutes to go. Took about 5 min to change. Tire change is not included in the time.

7 PM

Strength 45:00 [3]

Gym with KT

Monday Feb 20, 2012 #

Note
slept:9.5 weight:192lbs

Cut, moved, and stacked firewood.

8 PM

Road Running (Some Trail) 36:24 4.43 mi (8:13 / mi) +241ft 7:49 / mi
ahr:142 max:166 shoes: Avia Stoltz

Went for a pretty easy night run with Baxter.

Didn't bring my headlamp but mixed in a few sections of trail to challenge myself. The trails are not well defined which makes it tough especially without any help from the moon.

I learned that Baxter's night vision is much better than mine. About halfway through I started following him instead. I guess I need to eat more carrots.

Stretching 20:00 [0]

Sunday Feb 19, 2012 #

Note
slept:5.5 weight:193lbs

Got up early to drive to NJ to see my newborn nephew.

2 PM

Trail Running (Trail) 56:09 7.18 mi (7:49 / mi) +505ft 7:20 / mi
ahr:146 max:168 shoes: Asics 2110

Took Baxter and my parents golden for a run. I had to make a few stops for the golden so we left him at the car and we ran the last 2 miles on our own.

Legs and arms were sore from yesterday's run and lift.

Ran the trail between Agress and Rochdale for the first time. It was pretty nice.

Saturday Feb 18, 2012 #

10 AM

Orienteering 43 [0] 0.06 mi (11:53 / mi) +6ft 10:53 / mi
spiked:17/17c

QOC String-O at the McLean Be Fit Expo.

2 PM

Trail Running (Some Paved) 1:11:10 9.38 mi (7:35 / mi) +453ft 7:15 / mi
ahr:155 max:168 shoes: Scott ERide Grip

Ran home from McLean via the Pimmit Run Trail. Did the whole south section. Then added a good chunk of mileage through the neighborhood parks before coming home.

Started off slow since it was my first run in over a week. I was also still digesting lunch. Was able to push the pace a little but my legs still felt sluggish and weak. Was slightly impressed with the pace I kept considering the situation.

Baxter ran with me.

3 PM

Stretching 20:00 [0]

5 PM

Strength 45:00 [3]

Gym with KT

No breaks, fast paced, strong

Friday Feb 17, 2012 #

Note
slept:7.5 weight:194lbs

7 AM

Commuting 53:03 17.1 mi (19.3 mph) +700ft
ahr:144 max:165 shoes: Answer Impact MTB

An actual workout FINALLY. Felt good to exercise again. Still taking ibuprofen for a swollen/sore jaw and tongue which makes my head feel congested. It also makes me talk funny.

Ride was quick. Almost no lights.

Shifting and gears were smooth. I did have to tighten the rear cable midway in as it was starting to stretch. I just revamped the bike. New shifters, cables, and derailleurs. The ones on there were 8 years old and not working at all. I was limited to 7 gears out of 27. I'm almost exclusively in the big ring but it's nice to be able to drop down for the one or two small hills I encounter.

4 PM

Commuting 58:16 17.2 mi (17.7 mph) +950ft
ahr:153 max:177 shoes: Answer Impact MTB

Ride home. Mostly uneventful.

Thursday Feb 16, 2012 #

Note
slept:10.0 weight:194lbs

Wednesday Feb 15, 2012 #

Note
slept:7.0 weight:191lbs

Tuesday Feb 14, 2012 #

Note
slept:8.0 weight:189lbs

First night without bleeding. Seem to be home free.

Monday Feb 13, 2012 #

Note
slept:8.0

Bleeding stopped. I think.

Dr office tomorrow but probably will be told to take a couple rest days so I don't cause more complications.

6 PM

Stretching 15:00 [3]

Sunday Feb 12, 2012 #

Event: QOC Greenbelt

Note
slept:9.5

Slept a little last tonight. Had to wake up every two hours to change out gauze. Still bleeding but slower. The bleeding is off and on now.

Saturday Feb 11, 2012 #

Note
slept:3.0 weight:189lbs

Couldn't sleep much again because my mouth was still bleeding.

Still no pain

Note

Spent 6 hours between two different ERs while the doctors and nurses tried to get my bleeding to stop. Finally worked!

No Orienteering Meet for me tomorrow.

Friday Feb 10, 2012 #

Note
slept:3.0 weight:190lbs

My mouth was still bleeding so I couldn't fall asleep for long stretches of time. Only got in a couple of hours.

Woke up without any pain though.

Thursday Feb 9, 2012 #

Note
slept:3.0 weight:197lbs

Having my last two wisdom teeth pulled today. Stayed up late so I can just pass out after my surgery.

10 AM

Road Running 21:21 [3] 2.76 mi (7:44 / mi) +136ft 7:23 / mi
shoes: Asics 2110

Short easy run around the neighborhood with Baxter before my surgery.

2 PM

Note
slept:2.5

2.5 hours of napping on and off in the afternoon

11 PM

Note
slept:1.0

Still waiting for the bleeding to stop

Wednesday Feb 8, 2012 #

Note
slept:7.0 weight:198lbs

6 PM

Strength 45:00 [3]

Gym with KT

7 PM

Note

After my bike broke I have really had a hard time motivating myself to workout this week.

Tuesday Feb 7, 2012 #

Note
slept:7.0 weight:196lbs

Had planned to run but was super tired and back was sore so got a massage instead.

Monday Feb 6, 2012 #

Note
slept:7.0 weight:194lbs

7 AM

Commuting 58:15 17.0 mi (17.5 mph) +700ft
ahr:134 max:169 shoes: Answer Impact MTB

Ride to work.

Was a little colder than I was expecting this morning. My fleece knickers and long sleeve jersey left me a little cold for the entire ride.

5 PM

Commuting 57:18 16.9 mi (17.7 mph) +950ft
ahr:136 max:159 shoes: Answer Impact MTB

Ride home.

The spring on my rear derailleur broke about 2/3 of the way in to the ride. I was stuck in my big chain ring and big cog, 3 and 1 (52:26). Funny thing is my derailleur has been broken for over a year and haven't been able to use my large cog until then.

Luckily enough the majority of the flat and false flat sections are in the first 2/3 of the ride. I was able to cruise the downhills tucked as much as possible and pedal furiosly uphill. I had to have looked super silly trying to pedal the few flats I had. The way I hit the lights I wouldn't have been much faster if I had all my gears.

I have been searching for new shifters already. Guess I'll have to add a RD to the list.

Sunday Feb 5, 2012 #

Note
slept:6.5 weight:191lbs

10 AM

Strength 45:00 [3]

Gym with KT.

finished earlier than her so I added some box jumps and a 400m sprint on the treadmill.

1 PM

Trail Running (Trail) 55:08 6.97 mi (7:55 / mi) +194ft 7:42 / mi
ahr:134 max:162 shoes: Scott ERide Grip

Went for a run with Dan at Wakefield/Accotink. We both did long days yesterday, him 18 miles in Rock Creek, so we kept it slow. Dan even had us take a break at the boathouse to stretch (time excluded).

My legs were a little tired but not so much that I couldn't push the pace if I wanted to at times.

Probably my last run with Dan for a while. He has the 50k next weekend and 10 miler the following weekend.

2 PM

Stretching 10:00 [0]

Saturday Feb 4, 2012 #

Note
rhr:40 slept:7.0 weight:190lbs

11 AM

Road Biking 19:38 6.14 mi (18.8 mph) +292ft
ahr:146 max:250 shoes: Answer Impact MTB

Ride to my run. Fairly easy pace.

Transition to run was short with no time wasted. Should have just left it running from the bike.

Got some spiking in the HR data. It was cold and I wasn't wearing a ton of clothes or working super hard.

12 PM

Trail Running (Trail) 1:20:00 9.53 mi (8:24 / mi) +1588ft 7:15 / mi
ahr:152 max:170 shoes: INOV8 Roclite 295

Ran the hills of Arlington. This area of the PHT is the msot technical and the most enjoyable. Really pushed the pace at times paying attention to my heart rate. Felt strong on the run and feel good now that I see how I did.

Saw the new trail they made at Potomac Overlook and checked it out. Good stuff.

Meant to bring along my altimeter watch for this hilly run but forgot. Would be surprised if the garmin was able to accurately calculate the amount of climbing I did. 1600 actually seems pretty close to what I would expect. Might have done a little more than that.

1 PM

Road Biking 22:42 6.19 mi (16.4 mph) +529ft
ahr:139 max:150 shoes: Answer Impact MTB

Ride home. Easy pace but a little harder because of the run and uphill.

Quick transition from run to bike.

Took a shortcut through Lemon Rd School. Worked great as it kept me off of Rt 7 and flatter. Only disadvantage was I had to dismount to go up several sets of steps.

2 PM

Road Running (Some Trail) 28:20 3.43 mi (8:16 / mi) +139ft 7:57 / mi
ahr:136 max:150 shoes: Asics 2110

Another run from the house. Brought Baxter along with me. Used this as a slower run to stretch out and cool down from the earlier run.

My transition to this run was a little slower (8 min) to let Baxter settle down and get him ready before we left.

Stretching 20:00 [0]

Got to stretch after the run. I haven't been stretching much so this nice long deep stretch felt good after the long workout.

3 PM

Note

Finished raking the yard for an hour after stretching. Had to finish in the rain :(

Friday Feb 3, 2012 #

Note
slept:6.0 weight:194lbs

Filed our tax return today and ordered a Scott Scale 29er

7 AM

Commuting 56:04 16.9 mi (18.1 mph) +700ft
ahr:142 max:160 shoes: Answer Impact MTB

Ride to work

4 PM

Commuting 55:36 17.2 mi (18.6 mph) +950ft
ahr:146 max:164 shoes: Answer Impact MTB

Ride home. Hit very few lights, opposite of Tuesday. Pace was much more steady.

My map got all fudged up. When it located me at the beginning of the ride it obviously didn't know where I was. I noticed something was wrong about 3 minutes into the ride when it said I had only gone .3 miles.

Garmin Connect calculated my elevation gain at 27600 ft. Pretty sweet. I climbed McKinley today!

Guess this would be a good time to figure out how I can import or just share only my HR data and not the map or the speed data. Anybody who wants to help me out feel free.

Thursday Feb 2, 2012 #

Note
slept:7.0 weight:195lbs

5 PM

Road Running (Some Trail) 27:30 3.43 mi (8:01 / mi) +170ft 7:39 / mi
ahr:141 max:160 shoes: Asics 2110

Quick run around the neighborhood with Baxter

6 PM

Strength 35:00 [3]

Gym with KT

Did less lifting and focused more on abs since this was two gym days in a row.

7 PM

Road Running 4:56 0.7 mi (7:03 / mi) +53ft 6:34 / mi
ahr:143 max:153 shoes: Asics 2110

Run home from the gym

Wednesday Feb 1, 2012 #

Note
slept:7.0 weight:197lbs

5 PM

Trail Running (Some Paved) 41:44 5.53 mi (7:33 / mi) +315ft 7:10 / mi
ahr:153 max:166 shoes: Scott ERide Grip

Ran home from McLean via the Pimmit Run Trail after I dropped the car off for KT. Pushed the pace a little.

It was nice to finally run this trail with the Garmin. I ran it a ton last summer/fall and never knew exactly how long it was.

Baxter came along.

6 PM

Strength 40:00 [3]

Gym with KT after the run.

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