Training Log Archive: mayer22In the 30 days ending Jun 30, 2012:
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Saturday Jun 30, 2012 #
Note
slept:7.5
Power went out just before we went to bed. There was an intense storm that came through and took out power to about a million homes in the area. Was still able to get a pretty good nights sleep.
Afternoon at the house was rough. Triple digit temps, dew point of 70 and no air circulation.
Afternoon at the house was rough. Triple digit temps, dew point of 70 and no air circulation.
11 AM
Paddling 1:49:02 [0] 1.38 mi (0.8 mph) +5ft
shoes: Adidas Climacool
If there was an intensity lower than 0 I would use it.
Floated down the Potomac in tubes. This was uber relaxing and I enjoyed not working so hard to move myself across water. Great day to be in the water.
Floated down the Potomac in tubes. This was uber relaxing and I enjoyed not working so hard to move myself across water. Great day to be in the water.
Friday Jun 29, 2012 #
Note
slept:7.5
Opted to not run home from McLean. Baxter was definitely not looking forward to run in the triple digit temps. Plus it gave me a chance to do some shopping. This was a clutch decision as we lost power later that night.
Thursday Jun 28, 2012 #
Note
slept:8.5
Still tired. Fell asleep on the couch again for a short nap before going to bed.
7 AM
Commuting 54:44 16.15 mi (17.7 mph) +700ft
ahr:133 max:152 shoes: Answer Impact MTB
Ride to work.
5 PM
Commuting 34:33 11.34 mi (19.7 mph) +467ft
ahr:145 max:159 shoes: Answer Impact MTB
Rode to a group ride. Left my commuter bag at work and I was flying up the road. Surprising how much difference a 10-15lb pack can make.
This was more like a road ride since I didn't have my pack.
This was more like a road ride since I didn't have my pack.
Road Biking 1:01:38 22.41 mi (21.8 mph) +1127ft
ahr:150 max:176 shoes: Answer Impact MTB
Joined the Whole Wheel Velo Club for their weekly ride out of Wakefield through the surrounding neighborhoods. Scott, commuting buddy, told me about this ride just before UNE so I figured I'd check it out this week.
Lots of turns!!! Pace started out slow and picked up. I didn't lead the pack at all but was working to keep the group together a lot. Took its toll and started falling OTB once we hit the hillier north loop. THe group doesn't try to stay together at all and the pace will slow and speed up many times during the ride. What a different attitude than what I am used to.
Shortly before the end of the ride while we were still far north I split off and rode the rest of the way home.
This is a good speed workout to throw in every couple weeks.
Lots of turns!!! Pace started out slow and picked up. I didn't lead the pack at all but was working to keep the group together a lot. Took its toll and started falling OTB once we hit the hillier north loop. THe group doesn't try to stay together at all and the pace will slow and speed up many times during the ride. What a different attitude than what I am used to.
Shortly before the end of the ride while we were still far north I split off and rode the rest of the way home.
This is a good speed workout to throw in every couple weeks.
7 PM
Commuting 30:16 8.09 mi (16.0 mph) +590ft
ahr:144 max:157 shoes: Answer Impact MTB
Ride home from the group ride. More like a road ride cool down. My legs were really feeling it especially on the hills. Stopped at 7-11 right before the house for an ice cream sandwich and gatorade.
Need to bring more water (than a 16 oz bottle) and food to the next ride.
Need to bring more water (than a 16 oz bottle) and food to the next ride.
Wednesday Jun 27, 2012 #
Note
slept:12.0
Went to take a nap late last night ended up sleeping through the night. This was badly needed.
8 AM
Commuting 49:57 16.29 mi (19.6 mph) +700ft
ahr:140 max:164 shoes: Answer Impact MTB
I broke 50*.
I use an asterisk because I wasn't able to start my watch until about a minute in because of satellites.
Legs felt weak and slow for the first 15 minutes but they loosened up and I turned it on after that. Lights were also a major help.
I use an asterisk because I wasn't able to start my watch until about a minute in because of satellites.
Legs felt weak and slow for the first 15 minutes but they loosened up and I turned it on after that. Lights were also a major help.
5 PM
Commuting 55:43 16.35 mi (17.6 mph) +950ft
ahr:149 max:166 shoes: Answer Impact MTB
Ride home was into a pretty strong headwind. Rough going. Didn't get stopped by any of the long lights.
I was lucky that one of the roads on my commute was repaved while I was gone last week. Not so lucky that they are still working on more roads. Hopefully tomorrow will be the last day I have to deal with it.
I was lucky that one of the roads on my commute was repaved while I was gone last week. Not so lucky that they are still working on more roads. Hopefully tomorrow will be the last day I have to deal with it.
6 PM
Trail Running (Trail/Paved) 31:02 3.9 mi (7:57 / mi) +345ft 7:21 / mi
ahr:147 max:164 shoes: Scott eRide Grip2
Short run around the neighborhood with Baxter. Pushed a couple of the paved sections.
7 PM
Stretching 20:00 [0]
Tuesday Jun 26, 2012 #
Note
slept:5.5
Body feels good. Wanted to commute today but will work better logistically to wait until tomorrow.
6 PM
Strength 30:00 [2]
Gym with KT
Felt ok. Could tell I haven't been lifting in well over a month. My left elbow felt ok but my left arm was definitely weaker. While doing dumbbell incline bench I had to double check I had the same weight in both hands it felt so different.
Felt ok. Could tell I haven't been lifting in well over a month. My left elbow felt ok but my left arm was definitely weaker. While doing dumbbell incline bench I had to double check I had the same weight in both hands it felt so different.
Monday Jun 25, 2012 #
Note
slept:6.0 (rest day)
Quick stop at Red Roof Inn in Harrisburg on the way home.
2 PM
Note
weight:190.3lbs
Pre Olive Garden Weight. Gained 5.5 pounds from a monster lunch.
3 PM
Note
slept:0.5
Nap
Sunday Jun 24, 2012 #
Note
slept:12.0 (rest day)
Post race shower, food, and sleep.
Woke up in the morning to clean and pack gear and then went to post race breakfast feast and awards. Started the drive home.
Woke up in the morning to clean and pack gear and then went to post race breakfast feast and awards. Started the drive home.
Saturday Jun 23, 2012 #
12 AM
Paddling race (Canoe) 4:20:00 [4] 10.0 mi (2.3 mph)
Paddle Continued.
2 AM
Note
slept:0.5
Took a 30 min nap sometime in here.
Yogaslackers came up to us when they thought our boats were docked to attack one of the CPs.
Yogaslackers came up to us when they thought our boats were docked to attack one of the CPs.
6 AM
Road Running race 20:00 [4] 1.5 mi (13:20 / mi)
shoes: 2170 Trail
Ran downhill to the packraft put in on the Dead River just after the dam.
Paddling race (Packraft) 2:20:00 [4] 7.5 mi (3.2 mph)
The water here was slow on this section of the Dead River. We might have been able to trek this section faster but didn't do our homework. We were paddling at about 4.5 mph. We tried portaging over some fingers but were not very effecient so decided to just suck it up and paddle.
We portaged around Grand Falls.
We portaged around Grand Falls.
8 AM
Trail Running race 20:00 [4] 2.0 mi (10:00 / mi)
shoes: 2170 Trail
Ran to CP34 to plot our last CPs along the Dead and ran back to our rafts.
Paddling race (Packraft) 4:10:00 [4] 15.0 mi (3.6 mph)
An amazing stretch of continuous Class II-III rapids. Lots of fun on our Alpacka rafts. Almost forgot we were in a race.
We were able to pass Odyssey and the two Canadian teams on the river while getting the CPs.
We were able to pass Odyssey and the two Canadian teams on the river while getting the CPs.
2 PM
Trail Running race 20:00 [4] 2.0 mi (10:00 / mi)
shoes: 2170 Trail
Picking up a couple CPs in downtown The Forks. Realing pushing the pace.
Paddling race (Packraft) 1:00:00 [4] 3.7 mi (3.7 mph)
Paddled the Kennebec down towards the finish. No rapids but we were pushing to get to the finish ASAP. Scott and Kristing towed behind Toby and I.
3 PM
Trail Running race 20:00 [4] 2.0 mi (10:00 / mi)
shoes: 2170 Trail
Rolled up our packrafts and climbed the hill to the final CP. One of the Canadian temas had caught us at the top but we dropped the hammer and beat them to the finish at the bottom of the hill.
Friday Jun 22, 2012 #
12 AM
Trail Running race 7:30:00 [4] 8.6 mi (52:20 / mi)
shoes: 2170 Trail
Alpine Trek Continued
8 AM
Mountain Biking race 2:00:00 [4] 12.3 mi (6.2 mph)
shoes: Scott Scale 29er
Ride to the Orienteering Relay. We opted not to sleep at the TA since it was already daylight and we were all moving well. We did make a detour to the convenience store to refuel a little. I was starting to fall asleep on the road ride to the ORelay but woke up once we hit the trails.
11 AM
Note
slept:1.5
After we prepped Kristin for her course I took a nap while teammates were doing the orienteering relay.
Also tended to a blister, my new tire (thanks GOALS), and drank/ate.
Also tended to a blister, my new tire (thanks GOALS), and drank/ate.
2 PM
Orienteering race 55:00 [4] 3.0 mi (18:20 / mi)
shoes: 2170 Trail
We arrived at the ORelay and the top 11 teams were all there except Thule (First place) which meant the race was still VERY tight.
I did the Long Hard Leg of the ORelay and went last. I felt great on the course and moved very well. I lost about 10 minutes because one point was misplotted about 100 meters off down a spur instead of on the high point. I also made should have altered my route choice to schwack down from one point instead of up to it. Still feel my time was one of the fastest for that leg.
We were one of the last teams to leave.
I did the Long Hard Leg of the ORelay and went last. I felt great on the course and moved very well. I lost about 10 minutes because one point was misplotted about 100 meters off down a spur instead of on the high point. I also made should have altered my route choice to schwack down from one point instead of up to it. Still feel my time was one of the fastest for that leg.
We were one of the last teams to leave.
3 PM
Mountain Biking race 2:40:00 [4] 17.3 mi (6.5 mph)
shoes: Scott Scale 29er
Rode the last bike leg to the paddle put in. Odyssey was right along side of us most of the way. The bike trail we used was great and very scenic. We enjoyed it a lot. Stopped and filled up water at a motel before the TA which was a good call since the TA didn't have potable water.
7 PM
Paddling race (Canoe) 5:00:00 [4] 14.5 mi (2.9 mph)
Long Paddle back across Flagstaff Lake. There were 2 CPs on the lake that we had to navigate to get. They also each required about a 2k trek to acquire.
It was nice to paddle at night without the heat of the sun and mild winds but it meant that we had to struggle to stay awake. We opted to put all 4 people in the canoe now that we had our 4th seat and this was definitely faster but less stable. When Toby started nodding off we had to put him to sleep in the canoe. He wasn't getting any sleep there so we stopped along shore for a quick 30 minute nap. We were able to fight through the end of the paddle and make it to daylight.
Yogaslackers and Odyssey were nearby for most of the paddle.
It was nice to paddle at night without the heat of the sun and mild winds but it meant that we had to struggle to stay awake. We opted to put all 4 people in the canoe now that we had our 4th seat and this was definitely faster but less stable. When Toby started nodding off we had to put him to sleep in the canoe. He wasn't getting any sleep there so we stopped along shore for a quick 30 minute nap. We were able to fight through the end of the paddle and make it to daylight.
Yogaslackers and Odyssey were nearby for most of the paddle.
Thursday Jun 21, 2012 #
12 AM
Trail Running race 10:00 [4] 1.0 mi (10:00 / mi)
shoes: INOV8 Roclite 295
Run from TA to the Pancake Paradise. This really was a paradise. We scarfed some down and stuffed some in our pack for later.
Paddling race (Packraft) 40:00 [4] 1.5 mi (2.2 mph)
Had to paddle across Flagstaff Lake to the CP in the dark.
When we got there several teams were searching for the CP including Dart. We were able to to locate it with only one team catching on. We went to roll up the packrafts and by the time we were done all the teams were gone.
When we got there several teams were searching for the CP including Dart. We were able to to locate it with only one team catching on. We went to roll up the packrafts and by the time we were done all the teams were gone.
2 AM
Trail Running race 2:30:00 [4] 5.1 mi (29:25 / mi)
Trek across the land to the next packraft. We were moving slow through the bush and then on the trails as it was just becoming daylight.
4 AM
Paddling race (Packraft) 1:00:00 [4] 2.4 mi (2.4 mph)
Final packraft section of this leg to the otherside of Flagstaff Lke. GOALS was right next to us crossing the lake.
6 AM
Trail Running race 10:00:00 [4] 13.7 mi (43:48 / mi)
shoes: INOV8 Roclite 295
Monster trek with a schwak over Mt Bigelow into Carbasset Valley and ended at Sugarloaf Resort. We tried paddling up the lake in order to get us onto a trail but we didn't go far enough and ended up buswhacking the first bit.
The climb up Bigelow was tough and hot but daylight was helpful. Thick brush kept us from hitting the saddle directly so we pushed around a little. We attacked down the other side to CP 18 well. Many teams had a problem with this attack and lost a lot of time looking for the vague stream bed.
Scott was out of it as we trekked into Carabasset. We stopped at a convenience store to refuel and cool off from the heat.
The climb up Bigelow was tough and hot but daylight was helpful. Thick brush kept us from hitting the saddle directly so we pushed around a little. We attacked down the other side to CP 18 well. Many teams had a problem with this attack and lost a lot of time looking for the vague stream bed.
Scott was out of it as we trekked into Carabasset. We stopped at a convenience store to refuel and cool off from the heat.
5 PM
Mountain Biking race (MTB O) 4:00:00 [4] 13.64 mi (3.4 mph)
shoes: Scott Scale 29er
We nailed this MTBO. Scott and I tag teamed this pretty well. This was a great course and we really enjoyed it. We were able to finish just before dark. Saw several of the other top teams on the course including Dart, Odyssey, Untamed, and Yogaslackers.
8 PM
Note
slept:0.0
Conservation Project ~25 minutes
9 PM
Trail Running race 2:00:00 [4] 4.0 mi (30:00 / mi)
shoes: 2170 Trail
Alpine Trek. We jhad some trouble following the trails at the resort and did a loop and then missed a turn but figured it out. We then debated taking an overgrown trail that seemed to be heading in the wrong direction. Toby was tired so he slept while we scouted a route. He awoke refreshed and we made our way up the mountain without delay and were back on track with the Danish and Canadian teams.
Made it to the first peak. We then started schwacking across the top and got lucky with some clear sections as daylight broke. We also came across a clear cut that took us directly to the ski slopes so we could just climb the ski slopes to the top. Made it to the peak before it got hot. Temps rose quickly as we dropped down the mountain.
We made our cutoff time with about 90 min to spare. We had set a goal of 7am and were pushing to meet it but in our speed with got a little lost and had to recover to make it back into TA.
Made it to the first peak. We then started schwacking across the top and got lucky with some clear sections as daylight broke. We also came across a clear cut that took us directly to the ski slopes so we could just climb the ski slopes to the top. Made it to the peak before it got hot. Temps rose quickly as we dropped down the mountain.
We made our cutoff time with about 90 min to spare. We had set a goal of 7am and were pushing to meet it but in our speed with got a little lost and had to recover to make it back into TA.
Wednesday Jun 20, 2012 #
Note
slept:1.5
Couldn't sleep. Didn't have a lot of time anyway.
9 AM
Adventure Racing race 75:29:00 [0] 199.14 mi (22:45 / mi)
10 AM
Trail Running race 15:00 [4] 1.5 mi (10:00 / mi)
shoes: INOV8 Roclite 295
Start of the UNE. Massive crowd of people running down a trail with their full packrafts at their side.
Paddling race (Packraft) 47:00 [4] 2.0 mi (2.6 mph)
First packrafting leg. Started with some rapids. We had some trouble getting settled as we were in sort of a rush with all the teams right there. We pushed to be in the lead group.
Toby's paddle snapped and we had to retape it. We had an extra paddle in the gear bin but mostly just had Eddy use Toby's paddle.
Toby's paddle snapped and we had to retape it. We had an extra paddle in the gear bin but mostly just had Eddy use Toby's paddle.
11 AM
Paddling race (Canoe) 1:45:00 [4] 8.0 mi (4.6 mph)
Canoe across Indian Pond. 3 people in the canoe and we towed Scott in the kayak. We lost some time to teams with 4 in the canoe.
12 PM
Paddling race (White Water Raft) 1:36:00 [4] 13.0 mi (8.1 mph)
White Water Rafting down Kennebec River. Class IV at the top and slower at the bottom.
Shared a raft with the 2 person Bushwhacker team. Slowed us down a little to only have 6 in the boat but we were moving faster than Odyssey who only had 4 in the boat.
Shared a raft with the 2 person Bushwhacker team. Slowed us down a little to only have 6 in the boat but we were moving faster than Odyssey who only had 4 in the boat.
2 PM
Trail Running race 17:00 [4] 1.7 mi (10:00 / mi)
shoes: INOV8 Roclite 295
White Water guide dropped us off and we ran up to Moxie falls and then the TA. We were carrying a lot of our paddle gear in our hands.
Mountain Biking race 4:30:00 [4] 20.0 mi (4.4 mph)
shoes: Scott Scale 29er
First real TA went a little rocky. Odyssey was a tad faster. Dart left right before us as well.
MTB started on the road. First CP wasn't were it was plotted. We ended up catching every team in front of us at that CP. Teams were credited time wasted here. Turned out the CP was 1km down the trail.
The trail we rode was super slow. New trail with bad surface and up and down the whole time along the Dead River. There was a lot of dismounting and walking over obstacles through mud and up steep hills.
Odyssey was right next to us and realized they could shwack up to the road above and ride that for the secon d half. This saved them an hour and got them into the ropes in 3rd place.
Our motivation was real low here due to the slow moving and losing time.
MTB started on the road. First CP wasn't were it was plotted. We ended up catching every team in front of us at that CP. Teams were credited time wasted here. Turned out the CP was 1km down the trail.
The trail we rode was super slow. New trail with bad surface and up and down the whole time along the Dead River. There was a lot of dismounting and walking over obstacles through mud and up steep hills.
Odyssey was right next to us and realized they could shwack up to the road above and ride that for the secon d half. This saved them an hour and got them into the ropes in 3rd place.
Our motivation was real low here due to the slow moving and losing time.
7 PM
Note
Spent 2 hours waiting to get on the ropes. This time was off the clock. We tried to get some sleep but the bugs were bothersome and it was still early to really relax. This kind of messed with our sense of urgency as well.
9 PM
Strength race (Ropes) 1:00:00 [4]
Rappel was only 40 ft to the river below. Ascent was super dangerous. When you stood at the bottom waiting to to go, rocks would be falling on you. One team got black eyes from this. Ascent was only 40 ft and was sloped. Tyrolean was probably the best as you crossed 250 ft of rope about 100 ft above the river in front of the waterfall.
Not sure the ropes were worth the wait.
Not sure the ropes were worth the wait.
10 PM
Mountain Biking race 2:00:00 [4] 12.2 mi (6.1 mph)
shoes: Scott Scale 29er
Finished off the trail we were riding. This section was much better singletrack with only a few spots we had to dismounts. It was also flat. I sliced my sidewall right as we got of the trail. Was dissappointed we chose not to put the extra tire in our gear bin. We were able to fix it with a dollar bill and some duct tape and make it the last mile to the TA.
Tuesday Jun 19, 2012 #
8 AM
Trail Running 32:42 [2] 3.18 mi (10:17 / mi) +277ft 9:30 / mi
shoes: 2170 Trail
Easy run with the team around the trails at Northern Outdoors.
Monday Jun 18, 2012 #
Note
slept:6.5
Spent the night in Vernon CT near Sony.
Had trouble sleeping. Will hope to do much better the next two nights.
Had trouble sleeping. Will hope to do much better the next two nights.
12 PM
Note
Stopped in Portland for some fresh lobster and we were also lucky enough to track down a derailleur hanger for Toby.
11 PM
Stretching 20:00 [0]
Hot tub and stretching at Northern Outdoors.
Sunday Jun 17, 2012 #
Note
slept:5.5
Went to bed late.Had planned to sleep later but couldn't stay asleep.
Leaving for ME at noon.
Leaving for ME at noon.
10 AM
Note
Rode over to the track and did a few laps to verify my bike computer. Looked spot on.
Also verified my paces. Was at about 57-58 on good terrain at an easy pace.
Also verified my paces. Was at about 57-58 on good terrain at an easy pace.
Mountain Biking 1:34 [0] 0.26 mi (10.0 mph) +1ft
Went to the track to test my MTB computer and my pace.
Saturday Jun 16, 2012 #
Note
slept:7.5 weight:192lbs
Went to sleep late and slept in. Didn't really seem to be too tired from the lack of sleep the night before.
10 AM
Commuting 45:01 13.83 mi (18.4 mph) +458ft
ahr:145 max:215 shoes: Answer Impact MTB
Road my bike to Budget in Herndon to check out and pick up the truck we reserved to drive to Maine. Ford F 150 XLT. It is P-I-M-P.
12 PM
Commuting 13:17 2.73 mi (12.3 mph) +82ft
ahr:119 max:144 shoes: Answer Impact MTB
Riding around Herndon stopping at all the Auto Parts stores to see if I could find a hitch adapter for my bike rack to fit the truck.
No luck. Will have to use Toby's brand new one.
No luck. Will have to use Toby's brand new one.
4 PM
Trail Running (Trail/Paved) 31:14 3.9 mi (8:01 / mi) +212ft 7:37 / mi
ahr:147 max:162 shoes: 2170 Trail
Short run around the neighborhood trails with Baxter. No pack.
Similar loop as recent but took out one small loop in the middle.
Similar loop as recent but took out one small loop in the middle.
5 PM
Stretching 20:00 [0]
6 PM
Note
Spent 2 hours working in the yard.
Friday Jun 15, 2012 #
Note
slept:5.5
Trouble sleeping last night. Thinking a lot about the race.
9 AM
HealthCare 1 [0]
Chiro/ART
5 PM
Mountain Biking (Tech ST) 51:50 [3] **** 8.86 mi (10.3 mph) +280ft
shoes: Scott Scale 29er
Quick ride at Wakefield. Did my big loop that covers all the trails with no overlap. This was my first real test ride of it. 45 minutes is the basemark. Felt pretty good and moved pretty well technically on all the obstacles and turns. Certainly still lots of room for improvement.
My saddle bag opened up about 5 minutes in. I started feeling my tubes hitting me on the way out and realized I was having a yard sale off my back wheel. Found everything of importance. Lost a ziptie and a CO2.
Had a sick nasty cyclocross dismount over a large obstacle (my only dismount) without stopping forward progress.
My bike speedometer said 9.7 miles. Not sure if the watch or bike is wrong. I wouldn't be surprised if the watch didn't pick up all the winding I did. Will have to verify the bike before I leave on Sunday.
My saddle bag opened up about 5 minutes in. I started feeling my tubes hitting me on the way out and realized I was having a yard sale off my back wheel. Found everything of importance. Lost a ziptie and a CO2.
Had a sick nasty cyclocross dismount over a large obstacle (my only dismount) without stopping forward progress.
My bike speedometer said 9.7 miles. Not sure if the watch or bike is wrong. I wouldn't be surprised if the watch didn't pick up all the winding I did. Will have to verify the bike before I leave on Sunday.
Thursday Jun 14, 2012 #
Note
slept:7.0
8 AM
Commuting 55:23 16.29 mi (17.6 mph) +700ft
ahr:134 max:156 shoes: Answer Impact MTB
Wasn't working too hard except the last 10 minutes. Hit a bunch of lights. Was fiddling with the saddle/seatpost that I had just put on the bike.
5 PM
Commuting 57:10 16.39 mi (17.2 mph) +950ft
ahr:142 max:162 shoes: Answer Impact MTB
Saw Scott again, this time just as I got on Beulah. He commutes to North Springfield usually. I was not looking to push too hard so we rode and talked a bit.
After we split I stopped about halfway into the ride at CVS to pick up some supplies.
After we split I stopped about halfway into the ride at CVS to pick up some supplies.
Wednesday Jun 13, 2012 #
Note
slept:7.0
5 PM
Trail Running (Tech ST) 45:02 5.3 mi (8:30 / mi) +170ft 8:15 / mi
ahr:142 max:153 shoes: Asics 2110
Run at Wakefield with Baxter. Didn't run too hard but enough to open the legs and get some turnover.
6 PM
Stretching 15:00 [0]
Tuesday Jun 12, 2012 #
Note
slept:8.0 (rest day)
Second day in a row KT turned down the gym. Took advantage of the chance to do more prep work, packing and food dor Untamed.
Monday Jun 11, 2012 #
Note
slept:6.5 (rest day)
Went for a walk around the neighborhood with KT and Baxter.
Legs are definitely still a little tired from last week. It was a good rest day.
Legs are definitely still a little tired from last week. It was a good rest day.
Sunday Jun 10, 2012 #
Note
slept:7.5 weight:192lbs
9 AM
Road Running 20:00 [2] 2.5 mi (8:00 / mi)
shoes: 2170 Trail
With a full pack (including packraft) around Lake Thoreau and Lake Audobon.
10 AM
Paddling (Packraft) 1:05:02 [2] 2.35 mi (2.2 mph)
KE, Scott and I tested the packrafts. We used a Llama and a Yak and tested different combinations in both. This allowed for some good familiarization and experimentation.
Unfortunately the outfitter forgot to include inflation bags with our rafts so we didn't get to practice inflation and deflation much :-(
Unfortunately the outfitter forgot to include inflation bags with our rafts so we didn't get to practice inflation and deflation much :-(
1 PM
Paddling (Packraft) 39:01 [2] 1.75 mi (2.7 mph)
Went with Scott to the Potomac hoping to use the packrafts on some faster moving water. Didn't have much luck. We put in at Algonkian and tried to paddle down towards Seneca. It was taking too long so we didn't get to the faster water. We should have put in at Seneca. Still good practice but not what I was hoping for.
Trail Running 18:46 [2] 1.34 mi (14:00 / mi)
shoes: 2170 Trail
Hopped out of the water and quickly deflated the rafts with intentions to run the trail along the river back to the boat launch. This should have been faster than paddling. The trail wasn't as expected so it took about the same amount of time. We ended up having to shwack a little and fjord a small river. Very AR-like.
8 PM
Note
slept:1.0
Packraft training was not quite as expected today but our familiarity and comfort with the raft has increased greatly. We now can better strategize because of it. I am hoping to put in at Seneca sometime this week with KE. Hopefully by then we will also have the inflation bags to practice with.
Spent some of the evening prepping gear.
Also got a decent nap in this afternoon which is unusual. Time to start banking sleep.
Spent some of the evening prepping gear.
Also got a decent nap in this afternoon which is unusual. Time to start banking sleep.
Saturday Jun 9, 2012 #
Note
slept:6.5 weight:189lbs
10 AM
Mountain Biking (FR/Tech ST) 1:56:38 15.1 mi (7.8 mph) +1945ft
ahr:136 max:168 shoes: Scott Scale 29er
Drove out to Elizabeth Furnace to do some climbs. Was pretty dissappointed. Fireroads were good (as I knew) but a good portion of the trails marked for MTB were unrideable. Not just unrideable by me but unrideable by anyone. I spent a good portion of the ride HikeaBiking it (see below).
Carried a 16lb pack.
Not sure if it was worth the hour drive each way. I could have stayed home and pushed my bike around the neighborhood just as well.
Highlight of the trip was definitely the bear cub I saw about 1 mile in. No mom in sight.
Had planned to do a quick run/climb as well but the ride was much longer than expected so I didn't get too.
Carried a 16lb pack.
Not sure if it was worth the hour drive each way. I could have stayed home and pushed my bike around the neighborhood just as well.
Highlight of the trip was definitely the bear cub I saw about 1 mile in. No mom in sight.
Had planned to do a quick run/climb as well but the ride was much longer than expected so I didn't get too.
11 AM
Hike-A-Bike 40:00 2.0 mi (20:00 / mi) +400ft 16:49 / mi
shoes: Shimano M161G
See above.
Friday Jun 8, 2012 #
Note
slept:8.0 weight:190lbs
I think I may have an ear infection.
8 AM
Commuting 54:42 16.29 mi (17.9 mph) +700ft
ahr:145 max:214 shoes: Answer Impact MTB
Trying tot push the pace again but lights slowed me up. No luck this week. At 44min with 11min to go I decided to hammer the rest of the way to break 55. There was a slight headwind. I ended up hitting the final traffic light and got stuck in line at the gate. Still broke 55.
5 PM
Commuting 58:59 16.57 mi (16.9 mph) +950ft
ahr:147 max:167 shoes: Answer Impact MTB
Still can't catch a break. Lights and headwind this time. Legs a little tired as well.
7 PM
Road Running (Treadmill) 28:00 3.0 mi (9:20 / mi)
shoes: Asics 2110 (#2)
5min 7mph 0%
5min 7mph 8%
2min 7mph 10%
5min 4.5mph 15%
2min 6mph 10%
2min 6.5mph 8%
2min 7mph 6%
5min 7mph 0%
5min 7mph 8%
2min 7mph 10%
5min 4.5mph 15%
2min 6mph 10%
2min 6.5mph 8%
2min 7mph 6%
5min 7mph 0%
Stretching 10:00 [0]
Thursday Jun 7, 2012 #
Note
slept:8.0
8 AM
Commuting 55:15 16.29 mi (17.7 mph) +700ft
ahr:134 max:154 shoes: Answer Impact MTB
Was trying to work hard and get to work faster but hit just about every light. The section through Springfield was the only green I saw.
5 PM
Commuting 55:03 16.39 mi (17.9 mph) +950ft
ahr:148 max:167 shoes: Answer Impact MTB
Good effort but had no luck with the lights again. Strong finish.
6 PM
Trail Running (Trail/Paved) 40:30 4.88 mi (8:18 / mi) +447ft 7:38 / mi
ahr:150 max:166 shoes: 2170 Trail
Run around the neighborhood trails with a 10lb pack and Baxter.
Same exact run as one week ago. Pack was 2lbs lighter but I was 3 minutes faster with a lower heart rate.
Felt stronger and more comfortable too.
Anyone know how to convert added carrying weight to a time difference?
Same exact run as one week ago. Pack was 2lbs lighter but I was 3 minutes faster with a lower heart rate.
Felt stronger and more comfortable too.
Anyone know how to convert added carrying weight to a time difference?
7 PM
Stretching 20:00 [0]
Wednesday Jun 6, 2012 #
Note
slept:7.0
8 AM
Commuting 54:44 16.25 mi (17.8 mph) +700ft
ahr:136 max:156 shoes: Answer Impact MTB
Commute to work.
Lost my water bottle early as I went to grab it and it wasn't there. May get lucky and find it on the way home.
Lost my water bottle early as I went to grab it and it wasn't there. May get lucky and find it on the way home.
5 PM
Commuting 57:49 16.49 mi (17.1 mph) +950ft
ahr:135 max:155 shoes: Answer Impact MTB
Ride home. Was trying to work hard but the lights weren't helping.
Tuesday Jun 5, 2012 #
Note
slept:8.0 weight:199lbs
6 PM
Road Biking (Stationary) 20:00
ahr:138 max:154
Definitely felt some lag in my legs from the race. Was able to work it out though
Hiking 6:00 [3]
Tried using the stair climber. The settings were real funky and I could not figure out a way to get a good workout. Decided to spend some time on the elliptical instead.
Road Running (Elliptical) 6:00 [3]
Worked my muscles a little more on this. Not sure it was the muscles I wanted to work but it was better than nothing.
7 PM
Road Running (Treadmill) 10:57
ahr:146 max:169 shoes: Asics 2110 (#2)
Quick run on the treadmill.
Started at 7mph to warmup for 2 min.
Then increased the incline to 10% for 2 min.
Kept incline and reduced speed to 5mph for 2 min.
Back up to 7mph for 2 min.
Reduced incline back down for a 2 min cool down.
Started at 7mph to warmup for 2 min.
Then increased the incline to 10% for 2 min.
Kept incline and reduced speed to 5mph for 2 min.
Back up to 7mph for 2 min.
Reduced incline back down for a 2 min cool down.
Sunday Jun 3, 2012 #
Event: QOC Jug Bay
1 AM
Road Biking race (MTB) 1:30:00 [4] 20.0 mi (13.3 mph)
shoes: Scott Scale 29er
Road the paddle section instead. This was all on paved roads/rail trails. Toby was getting sleepy but made it through. Definitely faster than the paddle would have been.
2 AM
Orienteering race 1:30:00 [4] 3.0 mi (30:00 / mi)
shoes: 2170 Trail
Short rogaine. It was nice to get off the bike and on our feet for a little while. We had trouble with the last point and probably spent 10 minutes searching for it.
4 AM
Mountain Biking race (MTB) 3:00:00 [4] 19.0 mi (6.3 mph)
shoes: Scott Scale 29er
10.5 miles of rail trails and roads to the beginning of the MTB-O on a small trail system. We had 3.5 hours left and could use the time to capture these points or the orienteering points at the finish. We felt these would not be too hard and would still leave all options open at the finish. It took us 1.5 hours to get the 6 points which wasn't too bad. We then had a short 3.5 mile ride to the final TA.
8 AM
Orienteering race 1:15:00 [4] 4.5 mi (16:40 / mi)
shoes: 2170 Trail
A short orienteering course. I did this section alone as it was part of a relay we didn't finish. I had good speed capturing a point every 10 minutes until the last point. It was a shallow depression that was marked only with a streamer (All 5 points were only marked with streamers). I attacked 3 times with no luck and finally caught a glimpse of it on my 4th attack. RD said he set it with an attack similar to my 2nd attack. My second attack put me in what I think was the actual depression. My proof was the swamp I was standing in.
Got back with 15 minutes to spare so Toby didn't do the next leg. I ended up not receiving points for the relay because I punched one point incorrectly. One of the middle relay points was about 200 meters away from the long on the same feature. These points were not self-correcting which was a major factor with overlapping courses and minimal flagging.
Got back with 15 minutes to spare so Toby didn't do the next leg. I ended up not receiving points for the relay because I punched one point incorrectly. One of the middle relay points was about 200 meters away from the long on the same feature. These points were not self-correcting which was a major factor with overlapping courses and minimal flagging.
Saturday Jun 2, 2012 #
Event: Cradle of Liberty
Note
slept:3.0
9 AM
Adventure Racing 23:49 [0] 116.55 mi (12 / mi)
Cradle of Liberty
Orienteering race 2:30:00 [4] 8.0 mi (18:45 / mi)
shoes: 2170 Trail
Prologue and Rogaine at Hopewell Furnace
Prologue was a relay where we each went and got a key for our race (UTM's, Leg 1 map, and passport). I got UTMs first so I could plot them on the map we already had during the other legs. I pointed KD in the wrong direction for the last relay but she recovered. We lost a couple of minutes but nothing major.
I would have changed a few of my route selections on the first leg. Left the start quickly without taking much time to look at the map. It's hard to know how much time to wait and plan in a situation like that. Eventually you ahve to get moving.
A few CPs required some searching but no real time losses on this leg. I did almost forget to get one CP. Trying to squeeze it back in didn't help route selection either.
When we returned to the TA I realized Toby's bag was unzipped and the main map was missing along with the map for Leg 2. We quickly found a solution. Wait 15 minutes for a new map to be delivered and have a 30 minute penalty added. This was certainly a gracious penalty by the RD but was good because there really wasn't anything we had done. Not sure how the zipper undid itself. Good thing to be aware of.
I actually utilized the wait time well as my intestines were having some trouble. The park restroom was a nice place to settle them.
Prologue was a relay where we each went and got a key for our race (UTM's, Leg 1 map, and passport). I got UTMs first so I could plot them on the map we already had during the other legs. I pointed KD in the wrong direction for the last relay but she recovered. We lost a couple of minutes but nothing major.
I would have changed a few of my route selections on the first leg. Left the start quickly without taking much time to look at the map. It's hard to know how much time to wait and plan in a situation like that. Eventually you ahve to get moving.
A few CPs required some searching but no real time losses on this leg. I did almost forget to get one CP. Trying to squeeze it back in didn't help route selection either.
When we returned to the TA I realized Toby's bag was unzipped and the main map was missing along with the map for Leg 2. We quickly found a solution. Wait 15 minutes for a new map to be delivered and have a 30 minute penalty added. This was certainly a gracious penalty by the RD but was good because there really wasn't anything we had done. Not sure how the zipper undid itself. Good thing to be aware of.
I actually utilized the wait time well as my intestines were having some trouble. The park restroom was a nice place to settle them.
12 PM
Road Biking race (MTB) 30:00 [4] 5.3 mi (10.6 mph)
shoes: Scott Scale 29er
Rode our bikes to Leg 3, a rogaine at Birdsboro Park.
Orienteering race 2:30:00 [4] 10.0 mi (15:00 / mi)
shoes: 2170 Trail
Rogaine at Birdsboro. Glad we had the map as it certainly made this leg much easier. We cleared this section as well. We seriously considered dropping two points as they required significant more time than the others and we figured with 115 points and 24 hours we would need to be getting a point every 10-15 minutes to clear the course. We opted to get the far points because it was too early to make that harsh of a decision and ended up costing us 30 minutes a piece. Not too bad.
Route selection was tough here. We had a trail map with lots of trails but matching the trail map with the topo which had our CPs was difficult. I tried to make reasonable assumptions and for the most part was right. A little more info might have allowed us to make some slightly better route decisions.
I believe it was at the end of this section that we were told the paddle had been cancelled due to dangerously high water levels. I usually love when a paddlis cancelled but could have used the practice and actually enjoy it when the water is faster. It was probably a good call though considering it was a night paddle.
Route selection was tough here. We had a trail map with lots of trails but matching the trail map with the topo which had our CPs was difficult. I tried to make reasonable assumptions and for the most part was right. A little more info might have allowed us to make some slightly better route decisions.
I believe it was at the end of this section that we were told the paddle had been cancelled due to dangerously high water levels. I usually love when a paddlis cancelled but could have used the practice and actually enjoy it when the water is faster. It was probably a good call though considering it was a night paddle.
3 PM
Mountain Biking race (Road and MTBO) 4:00:00 [4] 19.5 mi (4.9 mph)
Leg 4 was a point to point bike leg with a Rogaine in the middle of it at Neversink Trails. We stopped in Birdsboro to fill water and REplot the UTMs on the new map. We had an 8 mile Road/Cinder ride to the trail head of Neversink. We again decided to clear the section. We felt we could gather all the points in about 15 minutes with the bikes and it was still to early to start dropping points that weren't clear losers.
The only problem we ran into was we tried to use a mapped road that ended up being a private drive. This was a bummer because RD had told us about one private drive in the park but failed to mention this other one. We rerouted through town with minimal delay.
One CP was in an old underground wine cellar which was in the middle of the woods. Pretty cool.
We finished up with a 3 mile road ride through Reading to the top of Mt Penn. We stopped at the Pagoda for water right as the sun was setting. Looked very similar to this picture.
http://www.flickr.com/photos/mikeroush/4038735228/
The only problem we ran into was we tried to use a mapped road that ended up being a private drive. This was a bummer because RD had told us about one private drive in the park but failed to mention this other one. We rerouted through town with minimal delay.
One CP was in an old underground wine cellar which was in the middle of the woods. Pretty cool.
We finished up with a 3 mile road ride through Reading to the top of Mt Penn. We stopped at the Pagoda for water right as the sun was setting. Looked very similar to this picture.
http://www.flickr.com/photos/mikeroush/4038735228/
8 PM
Mountain Biking race 1:50:00 [4] 8.0 mi (4.4 mph)
shoes: Scott Scale 29er
We were given an option for a MTBO or Foot-O. We felt we could capture points faster on bike so we did. We started with the closest ones and once we had an idea of how long it was taking we were able to make a plan to capture 6 of 8. This definitely affected route choice and would have been better to have a bigger plan going in.
10 PM
Orienteering race 30:00 [4] 1.25 mi (24:00 / mi)
shoes: 2170 Trail
Made it back in time to get a couple of the nearby Foot-O CPs. We were only able to get one. The second would have been pushing time too much.
11 PM
Road Biking race (MTB) 2:00:00 [4] 18.0 mi (9.0 mph)
shoes: Scott Scale 29er
Started with a 3.5 mile ride back through Reading to Neversink Trails. This time road directly through the park to the rail trail on the otherside. From here we had a 13 mile ride along the rail trail and roads to the paddle put in.
I was not paying much attention to the maps along the rail trail as they weren't on the map and we just had to follow them. We ended up missing a sign that marked a turn and did an extra 1.5 mile loop. I said to Toby "I think we just did a loop or I am starting to see things." To my surprise it was the former.
We also had difficulty with one CP that was a question about a sign that was very vague and caused us to search for 10 minutes.
I was not paying much attention to the maps along the rail trail as they weren't on the map and we just had to follow them. We ended up missing a sign that marked a turn and did an extra 1.5 mile loop. I said to Toby "I think we just did a loop or I am starting to see things." To my surprise it was the former.
We also had difficulty with one CP that was a question about a sign that was very vague and caused us to search for 10 minutes.
Friday Jun 1, 2012 #
Note
slept:5.5 weight:194lbs (rest day)