Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mayer22

In the 30 days ending Apr 30, 2013:

	activity	#	time	miles		km		+ft
	Commuting	34	26:41:43	463.77	(17.4/h)	746.37	(28.0/h)	15880
	Adventure Racing	1	21:06:00
	Trail Running	10	15:29:58	51.76		83.3		3739
	Mountain Biking	6	13:07:23	36.42		58.61		5692
	Paddling	2	2:30:50	18.0	(7.2/h)	28.97	(11.5/h)
	Orienteering	2	1:42:43	10.28	(10:00)	16.54	(6:13)	1119
	Hiking	1	1:30:00	3.0	(30:00)	4.83	(18:38)
	Stretching	26	7:02
	Total	73	82:15:39	583.23		938.62		26430
	[1-5]	55	59:49:33
averages - sleep:6.8 weight:195.5lbs

35:50

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Tuesday Apr 30, 2013 #

Note
slept:9.0

7 AM

Commuting 10:00 [1] 2.5 mi (15.0 mph)
shoes: Answer Impact MTB

Had to ride home before riding to work because I left my platform pedals on my roadbike by accident.

8 AM

Commuting 50:52 [2] 14.37 mi (17.0 mph) +319ft
shoes: Answer Impact MTB

Ride to work. Unforecasted rain. Took my road bike because I figured it would clear up in the afternoon.

Trip was only 4 minutes faster than the ride home on my MTB yesterday with half the elevation gain. I think I need to prep the MTB for regular rides in the rain. Riding my road bike in the rain is a waste of a ride. I am too cautious.

5 PM

Commuting 50:07 [2] 14.59 mi (17.5 mph) +761ft
shoes: Answer Impact MTB

More unforecasted rain. Harder than this morning. Did what I could. Trails still clear. Spent most of my time thinking about SP. Makes me feel better that I can now commute on the bike trail.

Definitely not a fan of the lights in Roslyn. Requires a guaranteed 2 stops on my way home.

Had someone on and off my wheel for the entire WOD. He did a short pull. He was going to Vienna.

Monday Apr 29, 2013 #

Note
slept:7.0

8 AM

Commuting 32:09 [1] 7.52 mi (14.0 mph) +137ft
shoes: Salsa Moto Rapido

Ride from Arlington. Dropped the car off for inspection.

It was wet and raining. Rode my old MTB for safety. Pace was slow and relaxed most of the time.

5 PM

Commuting 52:06 [3] 14.03 mi (16.2 mph) +641ft
shoes: Salsa Moto Rapido

KT picked the car up so I rode all the way home on the MTB from US. Faster than I thought. Especially when you take into consideration that I have to move slower on the rode bike when it is wet. I was able to cut a few corners too.

Trail was empty but still wet. No rain though. One big advantage was there wasn't anybody on the trail to worry about.

They changed the timing of the light in Rosslyn. Not sure I like it.

Sunday Apr 28, 2013 #

Event: QOC Patapsco-Rockburn Branch

Note
slept:6.0

8 AM

Stretching 10 [0]

Trail Running 1:05:23 8.69 mi (7:31 / mi) +319ft 7:16 / mi
ahr:155 max:192 shoes: Scott eRide Grip3

Run at Wakefield. Weather perfect. Leg a little tight. Just below my knee caps hurt after a little after the run. Hip also a little tight afterwards.

Toenail is also a bit sore.

Saturday Apr 27, 2013 #

Note
slept:5.5 (rest day)

Wine, food, and sleep

L Hip was real tight today.

11 PM

Stretching 20 [0]

Stretching (Roller) 10 [0]

Friday Apr 26, 2013 #

Note
slept:7.0

6 PM

Stretching 10 [0]

Trail Running 57:44 7.44 mi (7:46 / mi) +343ft 7:26 / mi
ahr:143 max:158 shoes: Scott eRide Grip3

Run home from WFC on the neighborhood trails. Ran all the trails which meant lots of out stopping and turning around.

Leg was tight but felt ok. I felt pretty strong considering I haven't been running at all. Weather was great.

Thursday Apr 25, 2013 #

Note
slept:7.0

7 AM

Stretching 5 [0]

Commuting 48:57 14.7 mi (18.0 mph) +242ft
ahr:132 max:153 shoes: Answer Impact MTB

Chilly morning again. Quite a few delays.

5 PM

Commuting 48:41 14.48 mi (17.8 mph) +640ft
ahr:144 max:163 shoes: Answer Impact MTB

Good ride home.

Wednesday Apr 24, 2013 #

Note
slept:5.0

7 AM

Commuting 45:00 [2] 13.23 mi (17.6 mph) +338ft
shoes: Answer Impact MTB

Had to make a pit stop in Falls Church and forgot to restart my watch. Time estimated.

5 PM

Commuting 44:57 [3] 12.78 mi (17.1 mph) +495ft
shoes: Answer Impact MTB

Ride home. HW20+. Legs were a little tired.

Tuesday Apr 23, 2013 #

Note
slept:7.5 weight:200lbs

7 AM

Commuting 52:08 [2] 14.63 mi (16.8 mph) +287ft
shoes: Answer Impact MTB

Easy ride in. A couple of short bursts of effort. Legs are tired. Hills are tough. Ride home will be interesting.

Weather was a bit chilly. Fingers were cold.

5 PM

Commuting 49:33 [3] 14.6 mi (17.7 mph) +632ft
shoes: Answer Impact MTB

Felt good. Pretty strong ride. Legs not heavy or slow.

11 PM

Stretching 15 [0]

Monday Apr 22, 2013 #

Note
slept:8.5 (rest day)

Surprisingly not that tired.

Sunday Apr 21, 2013 #

1 AM

Mountain Biking race 1:42:55 [4] +1500ft
shoes: Scott Scale 29er

Climb back over Shawls Gap to Low Water Bridge. We did the straight up climb/bike push in our trekking shoes which was nice. The descent was good but a bit wet.

We were moving real slow on panhandle road.

3 AM

Trail Running race 2:25:29 [4]
shoes: Salomon Speedcross 3 (Blue #2)

Trek through Shenandoah River State Park. Pretty straight forward. Scott had the trails and our route dialed in real well. Off trail travel was minimal.

Temps were below freezing when we started and so were we. Took a few minutes to stop from shaking.

5 AM

Mountain Biking race 1:36:15 [4]
shoes: Scott Scale 29er

Got an update for the time back to Rev3 and they were 35 minutes back at the start of the last trek. We figured that would be enough but knew we had to go as hard as possible.

Rode the trails in Shenandoah River State Park. They were pretty dry and clean despite all the rain and riding it had endured. We cut through the woods in a few spots to shorten the route a bit but it was mostly trails and road. Still a bit slow on the bike but we saw Rev3 on an out and back right before the finish and got worried. Figured they were still probably a CP behind but couldn't risk it and kicked it up another gear to guarantee the win.

JayXC finished 20 min back. Rev3 was 30. It was a close race for sure.

Saturday Apr 20, 2013 #

Event: QOC Rosaryville - MTBO Part Cancelled!!

Event: REV3 Shenandoah Epic Adventure Race - 26hr

9 AM

Adventure Racing race 21:06:00 [0]

10 AM

Paddling race (Canoes) 32:31 [4] 3.0 mi (5.5 mph)

Race start at Goods Landing. Paddled to Seakford. All the top teams finished this leg together.

Trail Running race 1:14:40 [4] 5.0 mi (14:56 / mi) +1300ft 11:59 / mi

Quick trek for 3 CPs. One was at the top of the ridge. We moved fast to separate ourselves and found a shortcut to gain even more time.

11 AM

Paddling race (Canoes) 1:58:19 [4] 15.0 mi (7.6 mph)

Finished the paddling leg to Low Water Bridge. Water was moving fast which was great. We were moving slow and lost some time to most teams here.

Dan and I swamped in Compton rapids. I was swinging around to catch a line and overcompensated. Only lost about 3 minutes, just enough to dump the boat and keep going. Water felt great. Dan lost his mango though.

1 PM

Mountain Biking race 5:45:38 [4]
shoes: Scott Scale 29er

After we completed the "challenges" we got on our bikes. (It took Rev3 15 minutes to do a challenge we did in less than 5. I would have been upset. This was pretty crucial.)

Rode over Shawl Gap to EFurnace. Then up to Strasburg Reservoir and along the Massanutten trail to Woodstock Tower and back to EFurnace.

My tow line broke 1 mile in and Dan's didn't have any bungee on it making towing hard. We resorted to pushing and shifting a lot of weight between packs.

We had two steep climbs but two pretty sweet downhills. The Massanutten trail wasn't as bad as we thought but still required quite a bit of dismounting and walking. The return trip seemed to have much better flow. We rode most of Massanutten trail with Odyssey and were right behind Rev3 the entire time but we had 1 more CP than both of them at the time. We were sneaky enough to not let Rev3 know where we were as we "hid" from them when they passed us on the way back.

I did an endo on the trail and busted the bursa sac in my let elbow. Pounded some Vitamin I and wrapped it up. Was able to finish the race without any significant pain or lack of motion.

8 PM

Trail Running race 5:12:53 [4]
shoes: Salomon Speedcross 3 (Blue #2)

Technically was considered an Orienteering course but 90% of it was on trails and forest service roads. Counter clockwise seemed better because it meant going up the rocky technical trail and running down the roads. We also were able to save some time bushwhacking down to the reservoir.

We walked the entire climb. It was dark and technical and although I knew we could go faster I think the safety and recovery time was worth it. Plus I knew we would be able to run the entire second half much easier. JayXC had a slightly faster time going in the other direction but I imagine he ran quite a bit more than we did. He finished just as we were leaving on our bikes.

We were able to add to our lead over Rev3 on this leg.

Friday Apr 19, 2013 #

Note
slept:5.5 (rest day)

Least amount of sleep all week on probably the most important night. Should have enough banked though.

3 PM

Commuting 7:00 [1] 1.8 mi (15.4 mph)

WFC to home.

11 PM

Stretching 20 [0]

Thursday Apr 18, 2013 #

Note
slept:7.5

Super tired and beat last night. Fell asleep before I could get in any stretching or rolling.

7 AM

Stretching (Roller) 10 [0]

Commuting 50:19 14.75 mi (17.6 mph) +223ft
ahr:134 max:156 shoes: Answer Impact MTB

Met Eric from work on the WOD and rode in together. We had some unforecasted rain which made the trails pretty slick so we took it easy. It was his first time commuting too.

5 PM

Commuting 1:27:31 25.88 mi (17.7 mph) +1017ft
ahr:133 max:160 shoes: Answer Impact MTB

Half commute half road ride. Rode to the car and then picked KT up then road to Eddy's to pick up the car for tomorrow. Left my commute bag in the car. Ride to Eddy's felt super fast with the straighter path and no pack. Left the watch on for a minute in the car.

Legs were a little tired on the Rosslyn climb so I tried to take it easy.

11 PM

Stretching (Roller) 25 [0]

Wednesday Apr 17, 2013 #

Note
slept:7.5

Leg feeling a bit better

7 AM

Commuting 44:24 13.29 mi (18.0 mph) +145ft
ahr:132 max:151 shoes: Answer Impact MTB

Easy commute in. Surprise rain last night so trails were a little slick.

Data got lost on my watch. Think it might have been full. Not sure why else it would have done that.

5 PM

Commuting 44:21 12.88 mi (17.4 mph) +576ft
ahr:139 max:162 shoes: Answer Impact MTB

Ride home.

Tuesday Apr 16, 2013 #

Note
slept:9.5

8 AM

Stretching 5 [0]

Commuting 46:16 14.59 mi (18.9 mph) +214ft
ahr:143 max:167 shoes: Answer Impact MTB

Ride in. Hip was tight to start but it didn't seem to bother me after a little while. Good ride. Had some other decent riders ahead of me to keep me going. Very few delays.

6 PM

Commuting 47:01 13.95 mi (17.8 mph) +935ft
ahr:95 max:169 shoes: Answer Impact MTB

Commute home. Raced home to pick up Zitch in time. Forgot to stop my watch. Hip was very tight all day but felt fine during the ride.

8 PM

Stretching (Roller) 25 [0]

Hip is no good. Trying to ease some of the tightness.

Monday Apr 15, 2013 #

Note
slept:6.0 (rest day)

LFoot and LHip are a little sore. Probably should have stretched but was tired so I went to bed early instead. Tried putting some Toast on my LHamstring and LHip.

Sunday Apr 14, 2013 #

Event: QOC Combat Village

Note
slept:6.0

6 AM

Stretching 5 [0]

Trail Running 1:09:42 6.77 mi (10:18 / mi) +1113ft 8:55 / mi
shoes: Scott eRide Grip2 (#2)

Morning run with the team. Up to Kentuck Overlook and back. Fairly easy pace most of the way. Legs felt good.

7 AM

Stretching 20 [0]

Saturday Apr 13, 2013 #

Event: The Breakdown Adventure Race

Note

AAS Academy, Ohiopyle, PA

Note
slept:3.5

Got into Ohiopyle at 1am

6 AM

Stretching 5 [0]

Trail Running 1:13:41 7.15 mi (10:18 / mi) +166ft 10:05 / mi
shoes: Scott eRide Grip2 (#2)

Easy 5 mi run out and back on the rail trail with the students. Then Eddy, JP and I ran around the loop. I had a bit of trouble finding the trail I wanted. As always pictures ensued.

Legs felt ok.

8 AM

Stretching 20 [0]

9 AM

Note

Orienteering with the students. Did some instruction and then walked a 3 point Orienteering course.

12 PM

Note

River was running 5-8 feet higher than normal so we couldn't take the students on the loop Sat or Sun. Would have been a ton of fun. The falls looked like a big rapid.

1 PM

Mountain Biking 1:16:17 [2] 8.25 mi (6.5 mph) +1613ft
shoes: Shimano M161G

Ride up Baughman Trail to Sugarloaf Ski Hut and then back down Sugarloaf Trail.

First time I have ever stopped and looked out over Baughman Rock. How many times have I ridden past it you ask? Too many to count. Long overdue!

4 PM

Mountain Biking 1:03:52 [1] 9.35 mi (8.8 mph) +535ft
shoes: Shimano M161G

Taught the students some riding techniques and then rode out the Rail Trail and then up and down Jonathan Run then back.

6 PM

Mountain Biking 1:42:26 [2] 18.82 mi (11.0 mph) +2044ft
shoes: Shimano M161G

Firetower loop. Out rail trail up Firetower then down to Sugarloaf Ski Hut where Toby double flatted. Too long to change tubes. Took the road the rest of the way to be safe. Check out those speeds. Beautiful sunset.

Sat in the paceline on the rail trail and then towed JP up the second half of Firetower. Felt strong.

Friday Apr 12, 2013 #

Note
slept:7.0

Feeling some soreness today and yesterday on the outside of my foot where Dr B noticed it.

5 PM

Stretching 5 [0]

6 PM

Trail Running 47:55 6.03 mi (7:57 / mi) +358ft 7:31 / mi
ahr:144 max:158 shoes: Salomon Speedcross 3 (Blue #2)

Run home on the trails from WFC metro. Not to bad of a run. Leg didnt feel great but not bad. Started out off but felt better by the end.

7 PM

Stretching 20 [0]

11 PM

Stretching (Roller) 20 [0]

Thursday Apr 11, 2013 #

Note
slept:5.0

7 AM

Commuting 47:49 [3] 14.67 mi (18.4 mph) +287ft
shoes: Answer Impact MTB

Decent effort. Rider came up behind me early on and we each did some pulls making for more of an effort then Ive been giving in the AM. He took Lincoln through Falls Church. Good idea but didn't work out for him today as he had to catch back up to me after.

5 PM

Commuting 50:10 [3] 14.58 mi (17.4 mph) +593ft
shoes: Answer Impact MTB

Pretty clean ride home. A little slow at US. Nice weather. Humid but cool.

Rode up 29 out of Rosslyn instead of on the bike trail. Much better. Dodging pedestrians uphill is definitely not a choice activity.

Wednesday Apr 10, 2013 #

Note
slept:7.0

7 AM

Stretching 5 [0]

Commuting 45:57 13.21 mi (17.2 mph) +139ft
ahr:131 max:154 shoes: Answer Impact MTB

Warm easy ride in. Lots of delays.

Slowed down after I heard some guy mumble as I passed. He was complaining that he didn't hear my warning to pass. Told him he should take his earphones off and maybe he would. Ended up just missing the next 3 lights because of that.

5 PM

Commuting 43:31 12.39 mi (17.1 mph) +576ft
ahr:146 max:163 shoes: Answer Impact MTB

Ride home. 90D. Some rally or something at the capitol made for lots of congestion in DC.

6 PM

Trail Running 28:33 [2] 3.62 mi (7:53 / mi) +50ft 7:47 / mi
shoes: Salomon Speedcross 3 (Blue #2)

Easy run at Marshall HS. 2 Lacrosse Practices and a big track meet forced me to be creative. Watch started late because there was no hrm. Legs felt heavy off the bike. Left leg still not right.

7 PM

Stretching 25 [0]

11 PM

Stretching (Roller) 20 [0]

Stretching 5 [0]

Tuesday Apr 9, 2013 #

Note
slept:7.0 weight:195lbs

8 AM

Commuting 45:55 14.62 mi (19.1 mph) +282ft
ahr:139 max:155 shoes: Answer Impact MTB

Ride In. High 60's. What happened to spring?

5 PM

Commuting 51:00 14.78 mi (17.4 mph) +706ft
ahr:145 max:170 shoes: Answer Impact MTB

85D. There was a car on fire next to the Washington Monument. Used that as an excuse to ride by the Tidal Basin and grab some pics of the Cherry Blossoms. Removed photography time.

Avoided the milled road as I did this morning. Think it is actually a bit of a shortcut.

11 PM

Stretching (Roller) 20 [0]

Mostly L Leg

Monday Apr 8, 2013 #

Note
slept:4.5

Finally loaded all the data off my watch for the past 2 weeks.

7 AM

Commuting 42:37 [0] 13.17 mi (18.5 mph) +346ft
shoes: Answer Impact MTB

Nice ride in. 55D. Warm enough for shorts and jersey. Looks like the weather will stick for a while. Clean ride with maybe only one significant delay.

5 PM

Commuting 44:03 [2] 12.1 mi (16.5 mph) +603ft
shoes: Answer Impact MTB

Watch started when I got to the mall. Lots of delays but at least the weather was warm. Cherry Blossoms are finally out.

Took the ride pretty easy. Drafted a bit on MVT and a tad on WOD.

Popped my tube in Falls Church on a bad road. They have milled the road connecting the trail and still haven't repaved it. Walked/ran to the air pump to find out, what I expected, that it was Schrader and I didn't have the adapter.

Was only 1.5 miles away so just pumped a little air in without wasting a CO2. Tire was real sketchy the rest of the way but got me back to the car.

Sunday Apr 7, 2013 #

Event: QOC Cabin John

Note
slept:8.0 weight:192lbs

10 AM

Orienteering 1:10:38 7.06 mi (10:00 / mi) +816ft 9:01 / mi
ahr:151 max:169 shoes: Salomon Speedcross 3 (Blue #2)

Blue Course. Got stuck in some briars early on so stuck to the trails mostly after that. Stayed high to 2. Might have been faster on the trail next to the creek. Passed 3 when I saw another rock cliff. Had to climb back up to it. A little trouble with 5. Hit my head badly on my way to 6 and had to take a second. That leg was really no good anyway. Went the long way around the spur on the trail to 8 (prob a toss up). Fought some briars leaving 9 then stuck to the trail. Had some trouble finding 14. Turns out it was in the wrong spot. Found it after 10 secs of looking anyway. A little trouble on 16. Was looking for 18 on the wrong side of the trail. Clean the rest of the way. Didn't get my feet wet until 19.

Most of the faster runners didn't race so I was able to take first. My pace was good for orienteering but maybe not as impressive considering the amount of trails used.

12 PM

Orienteering 32:05 3.22 mi (9:58 / mi) +303ft 9:09 / mi
ahr:146 max:162 shoes: Salomon Speedcross 3 (Blue #2)

Orange Course. 6 new controls. 2 legs were the same. I took a different route to Control 123 this time to make it interesting. Took only 11 seconds longer this time to go over the ridge instead of around on the trail. Found a better way to leave 129 (still not the best) and 131. Had some trouble finding my way to 7. Went around the forbidden area to 10. Just realized there was an opening in the middle I could have used.

1 PM

Stretching 15 [0]

2 PM

Hiking 1:30:00 [1] 3.0 mi (30:00 / mi)
shoes: Scott eRide Grip2

Hike and swim with Zitch and KT at Scotts Run.

11 PM

Stretching (Roller) 12 [0]

L leg only

Orange - Splits

Blue - Splits

Saturday Apr 6, 2013 #

Note
slept:7.5

10 AM

Trail Running 53:58 7.06 mi (7:39 / mi) +91ft 7:33 / mi
ahr:148 max:161 shoes: Salomon Speedcross 3 (Blue #2)

Run at Marshall HS. first run in a while. L leg was tight but I think my form was a bit better. Legs were a bit heavy and slow to start. Either from time off or the riding this week.

Temps are warming up. A bit chilly this morning but warming up fast.

11 AM

Stretching 25 [3]

11 PM

Stretching (Roller) 30 [0]

Using my new fancy black foam roller. Its thicker and should handle my weight better.

Friday Apr 5, 2013 #

Event: Flying Pig XVII and Eastern Interscholastic Champs

Note
slept:8.0

7 AM

Commuting 1:08:11 20.39 mi (17.9 mph) +500ft
ahr:134 max:157 shoes: Answer Impact MTB

Crazy morning. Was ready to ride from WFC/WOD but accidentally locked my keys and commuter bag in the car. So had to ride home pack a new bag and then start my commute. Handled the situation well.

Warm 40D but slick pavement from the rain. Took a lot of winding turns carefully.

Extended my ride by not taking Custis and riding down WOD/4MR. Still took Memorial bridge so I could ride up reflection pool.

5 PM

Commuting 1:20:17 23.38 mi (17.5 mph) +862ft
ahr:139 max:157 shoes: Answer Impact MTB

Ride home on WOD. Rode all the way out to Vienna and back to WFC. Trails were busy. 66D. A good headwind coming up the WOD.

Used 14th st bridge. Maine Ave was FULL of potholes. Not sure I want to do that again.

11 PM

Stretching (Roller) 15 [3]

Thursday Apr 4, 2013 #

Note
slept:7.5

7 AM

Commuting 44:49 13.24 mi (17.7 mph) +338ft
ahr:134 max:154 shoes: Answer Impact MTB

Ride in from WFC/WOD. Pretty clean ride. A bit of stop and go near US.

30D. Felt colder than the past few days because of clouds. Less people on the trail as well.

5 PM

Commuting 44:15 12.43 mi (16.9 mph) +753ft
ahr:144 max:164 shoes: Answer Impact MTB

Ride to WFC/WOD. 50D and south wind made the trip a bit nicer. Had trouble leaving US again. Actually got stuck in a cross walk on a green light.

Wednesday Apr 3, 2013 #

Note
slept:6.0 weight:195lbs

7 AM

Commuting 45:00 13.23 mi (17.6 mph) +343ft
ahr:138 max:156 shoes: Answer Impact MTB

Ride from WFC/WOD. Nice ride in. A bit of a tailwind. 34D

Really enjoying the morning ride between Lincoln and Washington!

Rode Jefferson along the mall which was much better but still having trouble getting up to Union Station.

Forgot to start my watch when I left the car. Approximated time for distance missed.

5 PM

Commuting 52:17 14.35 mi (16.5 mph) +849ft
ahr:146 max:164 shoes: Answer Impact MTB

Ride home. 50D with 20HW. Got away from US pretty cleanly. Stopped in Cherrydale at the vets for medicine for Zitch.

Tuesday Apr 2, 2013 #

Note
slept:8.0

8 AM

Commuting 32:55 8.72 mi (15.9 mph) +289ft
ahr:133 max:175 shoes: Answer Impact MTB

First commute into DC. 34D. Rode from Ballston which failed and KT had to drive back out with Zitch. Had to talk to KT on cell during the ride.

Crossed on Memorial and rod up the mall. Think I may try to use Jefferson and Madison instead of the mall. Things are a mess from the Capitol to Union Station.

5 PM

Commuting 51:35 13.94 mi (16.2 mph) +811ft
ahr:152 max:178 shoes: Answer Impact MTB

First commute home. ~50D with good HW (~15-20).

Couldn't start my watch right away because I am in the parking garage. Had trouble getting to the mall, lots of stops along LA. Used Madison which was better than the sidewalk but still a bit of traffic. Washington Monument to Lincoln Memorial was crowded with pedestrians. Was using packed dirt along the sidewalk in several places.

Rode all the way home. Good climb up from Roslyn. Had someone sucking my wheel pretty much the whole Custis. Nice to have more bikers to use as carrots.

Sun makes the ride a bit more difficult with lots of transition from sun to shade.

Monday Apr 1, 2013 #

Note
slept:7.0

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