Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mayer22

In the 31 days ending Jan 31, 2012:

	activity	#	time	miles		km		+ft
	Commuting	17	15:53:24	277.45	(17.5/h)	446.52	(28.1/h)	13110
	Strength	12	7:19:00
	Trail Running	4	5:18:30	37.7	(8:27)	60.67	(5:15)	4571
	Road Running	15	4:42:37	33.64	(8:24)	54.14	(5:13)	370
	Road Biking	8	4:38:09	75.81	(16.4/h)	122.01	(26.3/h)	2495
	Stretching	6	1:40:00
	Orienteering	2	1:37:02	9.23	(10:31)	14.85	(6:32)	1512	24 /	35c	68%
	Mountain Biking	2	1:33:00	12.4	(8.0/h)	19.96	(12.9/h)	177
	Yoga	1	30:00
	Total	55	43:11:42	446.23		718.14		22235	24 /	35c	68%
	[1-5]	53	41:21:26
averages - sleep:7.1 rhr:40 weight:194.7lbs

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Tuesday Jan 31, 2012 #

Note
slept:6.0 weight:198lbs

Had to get up early since my boss (The CAPT) scheduled a VTC last night at 4pm for 8am today. Got here and everything was good to go.

Weight was up a few pounds. Probably due to the rest day yesterday but still eating the same amount of food.

6 AM

Commuting 58:41 16.88 mi (17.3 mph) +700ft
ahr:136 max:154 shoes: Answer Impact MTB

Ride to work. Hit some lights but was just riding a little slower due to the cold and just being tired.

Wind Chill below 30

4 PM

Commuting 57:09 17.0 mi (17.8 mph) +950ft
ahr:145 max:161 shoes: Answer Impact MTB

I hit just about EVERY light, aghh. This was really annoying because I wanted to ride FAST!!! Temps were in the 60's with clear weather and light wind. Perfect for going fast :( Made up for all the time I spent sitting at the lights by hammering it between the lights. Served as a good interval workout.

Garmin told me I had 4.5 minutes of stopped time not to include slowing and rolling. This gave me an average moving speed of 19.4mph.

My pack was also quite heavy on the ride home to carry all the clothes I wore in the morning and didn't need now (temp change +35). Pack weighed in at 11.5 lbs.

5 PM

Note

KT decided she didn't want to go to the gym so I raked leaves in the backyard for 30 minutes. I did happen to have my HRM still on and was actually in Z1.

I decided not to log this 1. Because I have no reason to track it and 2. Cookie Monster would go crazy and I am all out of cookies to calm him down.

Monday Jan 30, 2012 #

Note
slept:7.0 weight:195lbs

Sunday Jan 29, 2012 #

Event: QOC PWF South Fork

Note
rhr:40 slept:8.0 weight:194lbs

10 AM

Strength 30:00 [3]

Gym with KT when we woke up.

12 PM

Orienteering race 1:09:17 [4] **** 6.66 mi (10:24 / mi) +927ft 9:12 / mi
ahr:149 max:166 spiked:17/22c shoes: INOV8 Roclite 295

First Orienteering Meet in months. It was good to be back out there. I was nailing the first couple of points but then started taking some bad bearings on the longer legs. This caused me to doubt my bearings and loose time on other legs. Looking back I think I only really lost time on 4 points but I felt there was a significant amount of time on each. I was still not far behind Jon and Ken so I felt pretty good about that. Not a bad first race back.

Forgot to turn my watch on before the start so after I punched the start I stood and waited to locate satellites. Probably should have just clear checked and restarted but that seemed like too much work.

1 PM

Orienteering race 27:45 [4] *** 2.57 mi (10:48 / mi) +585ft 8:53 / mi
ahr:138 max:162 spiked:7/13c shoes: INOV8 Roclite 295

Again didn't quite feel in the zone. I took Baxter along with me for his first Orienteering Race. It was tough for me to get used to having a dog along again and it took him some time to figure out what was going on. Not his usual run.

I had trouble paying attention to some of the points and actually thought I was at 5 when I was at 4. Started the wrong direction and realized something was up.

The further along in the course I seemed to get my act together. And so did Baxter.

Orange - Splits

Blue - Splits

Saturday Jan 28, 2012 #

Note
rhr:41 slept:7.0 weight:194lbs

9 AM

Road Biking (Cannondale RW400) 46:05 [3] 13.27 mi (17.3 mph) +445ft
ahr:139 max:160 shoes: Answer Impact MTB

Ride to the National Zoo in Rock Creek Park for a long run with Dan. Temps for the day were going to be warm but it was 33 when I left the house.

Didn't push too hard so I wouldn't wear myself out for the run.

10 AM

Trail Running (Trail) 1:58:30 [3] *** 13.6 mi (8:43 / mi) +1520ft 7:53 / mi
ahr:138 max:173 shoes: Scott ERide Grip

Long run with Dan around Rock Creek Park. Pace wasn't too fast. Dan was feeling a little sick and I didn't want to push the pace too much as this was my longest run in a while. I settled in and eventually wanted to go faster. My legs did eventually get tired and sore. There was a technical section near the end which really ripped into my legs.

We pretty much ran north to the start of the Valley trail took that North all the way to the horse stables. Then turned around and ran back south on the West Ridge Trail. Both trails were well marked except on the north end of the park where it seemed they weren't marked at all.

This was my first time on these trails. I was very impressed. Some of the trails open for horses were very muddy and torn up as usual.

12 PM

Stretching 10:00 [0]

Stretched for a few minutes after the run while I waited for Dan to pull his car around with my bike stuff in it. This felt good as my muscles were tired and tight.

Road Biking (Cannondale RW400) 48:04 [3] 12.74 mi (15.9 mph) +876ft
shoes: Answer Impact MTB

Ride home from the run. Pushed a little harder than the ride there.

I took two shortcuts. One was riding Beech Dr through the park in the bike trail. This made a huge difference since I didn't have to worry about tight turns and passing walkers/runners. The other shortcut was taking the canal instead of M St. Might not have been a shortcut exactly but I didn't have to worry about cars or lights.

Even with the time savers it still took me longer to ride home than ride there. That was due to the extra 400 ft of climbing and the 2 hour run.

Friday Jan 27, 2012 #

Note
rhr:38 slept:7.0 weight:194lbs

6 PM

Road Running (Some Trail) 25:09 [3] 3.26 mi (7:43 / mi)
ahr:140 max:156 shoes: Avia Stoltz

Easy run with Baxter to sweat the legs out a little. Used this is a "warmup" for my long run tomorrow.

Explored a new park. There was one trail with a just under a mile loop around the park.

Thursday Jan 26, 2012 #

Note
slept:6.0 weight:193lbs

6 PM

Strength 45:00 [3]

Gym with KT

Road Running 5:00 [3] 0.7 mi (7:08 / mi)

Wednesday Jan 25, 2012 #

Note
slept:8.5

8 AM

Commuting 54:31 [3] 17.05 mi (18.8 mph) +700ft
ahr:143 max:158 shoes: Answer Impact MTB

Ride to work. Quick lights but started hitting them towards the end.

5 PM

Commuting 57:03 [3] 17.12 mi (18.0 mph) +950ft
ahr:145 max:163 shoes: Answer Impact MTB

Commute home. Ended up being a little colder than I was expecting. Cloudiness caused it to get darker faster.

6 PM

Road Running (Some Trail) 35:06 [3] 4.14 mi (8:29 / mi)
ahr:139 max:155 shoes: Asics 2110

Ran around the neighborhood with Baxter when I got home from my ride.

First run with the 210. Took advantage of it and explored some new trails. Ran them a couple times to make sure I got all of them. It was hard to tell in the dark. Brought my headlamp along to make the trail running a little easier.

Stretching 15:00 [0]

Tuesday Jan 24, 2012 #

Note

210 has arrived!

8 AM

Commuting 1:02:00 [3] 17.1 mi (16.5 mph) +650ft
shoes: Answer Impact MTB

Ride to work.

This was a stressful ride. The weather was warm but the roads were still very wet and slick from the rain and snow. The last time I rode these tires on wet road was when I slipped and bruised my hip. I was still hesitating a bit around corners and when I picked up speed. It will take some time to get comfortable again. Have considered tires with more tread for my commuter as well. These were new when I fell and don't have as much tread as I would like.

The sun was coming out as I got to work so I am hoping the roads will be dry for the ride home tonight.

5 PM

Commuting 1:00:00 [3] 17.2 mi (17.2 mph) +915ft
shoes: Answer Impact MTB

Ride home. Most streets were dry.

Unseasonably warm. Had to strip clothes as I was riding.

Felt my time should have been shorter. I hit some lights but made several others. Felt like I was moving well and weather was perfect for fast rides.

6 PM

Strength 42:00 [3]

Gym with KT.

9 PM

Road Running 52 [3] 0.09 mi (9:37 / mi)

Test run for the 210

Sunday Jan 22, 2012 #

Note

Cold. Temps in the low 30's all day.

Had planned a strength session at the gym with KT this weekend but that got cancelled :(

2 PM

Road Biking 34:00 [3] 9.4 mi (16.6 mph) +423ft
shoes: Salsa Moto Rapido

Rode to Wakefield to meet Dan for a run. Considered logging this as a MTB ride because several of the paved bike trails were quite icy and some are gravel.

Mountain Biking 25:00 [3] 3.4 mi (8.2 mph) +177ft
shoes: Salsa Moto Rapido

Did a quick loop at Wakefield before I had to meet Dan. All the trails were muddy. Would not have wanted to ride here any longer but it was nice to get on the trails for a few miles.

3 PM

Trail Running (Trail) 1:07:00 [3] 9.0 mi (7:27 / mi) +686ft 6:57 / mi
shoes: Scott ERide Grip

Good run with Dan who is training for Holiday Lake 50k. We ran from Wakefield to Accotink and spent a lot of time winding through the trails at Accotink and then back. The distance is a rough estimate based on pace and mapmyrun due to all the winding.

Dan really picked up the pace on the way back to Wakefield along the CCT. We were doing close to 6:15 min miles for the last 3 miles

The trails were still a little snowy, icy, and wet. Scott shoes worked pretty well. Not quite as much traction as the Inov8s though.

4 PM

Road Biking 40:00 [3] 9.1 mi (13.7 mph) +751ft
shoes: Salsa Moto Rapido

Ride home from the run. The ramp to the bridge over the beltway from Wakefield was a sheet of ice. Had to walk up it.

The bottom pulley in my cage and front derailleur froze while we were running. I had to take the pulley off and clean it to get it to spin. I just conceded the use of the front derailleur. It was already in my big ring anyway.

I lost a lot of body heat spending the time fixing my bike. My hands also lost a lot of heat. My gloves work great but can't warm my fingers up. Only keeps them from getting colder. I had lost feeling in my right thumb by the time I got home due to shifting.

Saturday Jan 21, 2012 #

1 PM

Trail Running (Trail) 57:00 [3] 6.6 mi (8:38 / mi) +1365ft 7:13 / mi
shoes: INOV8 Roclite 295

Ran the section of the Potomac Heritage Trail from Gulf Branch (near Chain Bridge) to CIA HQ. Came back via the Kirby Rd detour.

We got maybe an inch of snow last night and it froze over. There was a even thinner layer on the trail. Still made this already technical trail a little tougher. Wore the Inov8s for extra traction. Several sections were untouched which surprised me considering it was after 1am. It was neat to see just my footprints on the out and back sections and compare my strides up versus downhill.

Enjoyed running a lot even in the snow. My legs are definitely out of shape from the injuries as I was really struggling on the hills.

Friday Jan 20, 2012 #

8 AM

Commuting 56:00 [3] 17.1 mi (18.3 mph) +715ft
shoes: Answer Impact MTB

Ride to work. Not quite as cold as yesterday. But wind chill still in the 20's.

4 PM

Commuting 1:02:00 [3] 17.2 mi (16.6 mph) +880ft
shoes: Answer Impact MTB

Got stuck at several major lights. More than usual. Easily spent over 4 minutes waiting just in the last couple miles.

Thursday Jan 19, 2012 #

Note

Ordered a Garmin FR 210 last night. My first Garmin watch. Can't wait for it to get here so I can start playing.

7 AM

Commuting 58:00 [3] 17.1 mi (17.7 mph) +700ft
shoes: Answer Impact MTB

Ride to work. Cold. Just in the 20's though.

4 PM

Commuting 59:00 [3] 17.2 mi (17.5 mph) +1000ft
shoes: Answer Impact MTB

Commute home.

Met someone else along the way that does a similar commute.

6 PM

Strength 30:00 [3]

Gym with KT.

Only did 2 sets of everything instead of 3.

Road Running 5:00 [3] 0.65 mi (7:42 / mi)

Run home.

Wednesday Jan 18, 2012 #

7 PM

Road Running (Some Trail) 33:00 [3] 4.4 mi (7:30 / mi) +370ft 6:57 / mi
(injured) shoes: Asics 2110

Ran around the neighborhood with Baxter. In the dark without a light which definitely made it a little difficult on the trails.

Quad felt good but felt a little knot towards the end of the run.

Stretching 20:00 [0]

If I stretch slow I can flex the quad all the way.

Tuesday Jan 17, 2012 #

7 PM

Strength 45:00 [3]

Went to the gym with KT

Road Running 5:00 [3] 0.65 mi (7:42 / mi)

Ran home from the gym.

Monday Jan 16, 2012 #

Note
(injured)

My quad felt normal during the ride. I didn't notice any resistance.

I did take Baxter for a walk jog after my ride and I could feel some tightness still in the muscle. I still don't have full flexibility and the bruise is starting to dissappear.

2 PM

Road Biking 35:00 [3] 10.0 mi (17.1 mph)
shoes: Salsa Moto Rapido

Road to the Reston Ice Rink on the W&OD to meet Kristin for a MTB ride. Was running a little late so was time trialing to make up some time.

3 PM

Mountain Biking 1:08:00 [3] 9.0 mi (7.9 mph)
shoes: Salsa Moto Rapido

Kristin and I rode around the Lake Fairfax trails. She had ridden there the night before and had good conditions. Today it was much more muddy. Not sure of distance.

It was nice to get in some training with a teammate.

Took me 20 minutes to clean all the mud off my bike afterward.

Distance is a rough estimate with mapmyrun and pace.

4 PM

Road Biking 55:00 [3] 14.3 mi (15.6 mph)
shoes: Salsa Moto Rapido

After our MTB ride Kristin went to Performance and I stopped by Target. I spent 15 minutes in the store.

The W&OD took me to Target and then home.

Sunday Jan 15, 2012 #

Note
(rest day)

Spent most of the day relaxing in our new bed.

Did a little raking in the yard to get the heart rate up for a little.

Saturday Jan 14, 2012 #

11 AM

Note

Spent several hours raking the yard and cleaning the gutters.

1 PM

Road Running 42:00 [3] 4.9 mi (8:34 / mi)
(injured) shoes: Avia Stoltz

First outdoor run since last weekend. Quad felt good. Kept my strides short to ease stress on the quad.

Baxter tagged along as well.

Did a little bit of exploring in the neighborhood running in areas I usually don't. Found a few connector trails but also found some connectors that have since been blocked off. Lots of fences separating apartments buildings. Seems worthless to me.

Friday Jan 13, 2012 #

Note

Went to the dentist. Looks like I am going to get my last two wisdom teeth taken out. Plan to schedule it around orienteering races.

10 AM

Commuting 1:00:00 [3] 17.1 mi (17.1 mph) +680ft
(injured) shoes: Answer Impact MTB

Had to wait for the new bed to be delivered before I left for work.

Heated a couple times before I left. Quad didn't bother me too much. Felt better than the stationary bike at work since my commuter is better fit for me.

Took it easy on the ride. Didn't want to aggrevate anything. There were also 20+mph winds that I didn't want to try and fight to hard.

5 PM

Commuting 1:03:00 [3] 17.1 mi (16.3 mph) +1000ft
(injured) shoes: Answer Impact MTB

Ride Home

7 PM

Strength 30:00 [3]

All upper body.

Thursday Jan 12, 2012 #

2 PM

Commuting 15:00 [3] 3.9 mi (15.6 mph)
(injured) shoes: Answer Impact MTB

Dropped the car off for KT and rode to Dentist. Afterwards walked across the street to get home.

4 PM

Note

Gym workouts were done in succession.

5 PM

Strength 17:00 [3]

240 60lb crunches
160 pushups

Road Biking 10:00 [3] 3.5 mi (21.0 mph)
(injured)

Stationary bike at gym.

Road Running (Elliptical/Treadmill) 41:30 [3] 4.9 mi (8:28 / mi)
(injured)

Elliptical and then treadmill. Quad felt a little stronger today. Got down to a 7:30 pace but was really pushing my muscles ability. My push off is not there but I can keep a steady rhythym on solid ground no problem.

Feel funny on an elliptical.

My heart rate at the end of the run was under 150.

Wednesday Jan 11, 2012 #

Note

Gym workouts done one right after another.

7 PM

Strength 15:00 [3]

400 x 60lb crunches

Mixed in with the cardio

Road Running (Elliptical/Treadmill) 20:00 [3] 2.2 mi (9:05 / mi)
(injured)

Elliptical and treadmill at the gym.

Elliptical didn't bother my thigh at all. When I started on the treadmill I was running all funny. I eased into it very slowly. Eventually made it down to 8:30 pace and a more "normal" gate.

Road Biking 10:00 [3] 3.5 mi (21.0 mph)
(injured)

Stationary bike at the gym.

Got a good sweat going on.

Tuesday Jan 10, 2012 #

6 PM

Strength 50:00 [3]
(injured)

Workout at the gym with KT

Spent a couple minutes on the elliptical to get some cardio without bothering my thigh.

Sunday Jan 8, 2012 #

Event: QOC McKeldin

Saturday Jan 7, 2012 #

3 PM

Trail Running 1:16:00 [3] 8.5 mi (8:56 / mi) +1000ft 8:03 / mi
shoes: Scott ERide Grip

Technical trail run with Baxter from Langley Forks park. Ran to the river did about 2 miles of the PHT, ran through Turkery Run and then back to the park.

Distance is approximate. Mapped on Map My Run.

Bruised my hip when I slipped climbing out of a stream bed.

4 PM

Stretching 15:00 [0]

Friday Jan 6, 2012 #

8 AM

Commuting 56:00 [3] 17.1 mi (18.3 mph) +630ft
shoes: Answer Impact MTB

Rode to work. Warmer today (33) but took Cocos idea and brought along some tea. Was nice on my throat.

4 PM

Commuting 53:00 [3] 17.1 mi (19.4 mph) +900ft
shoes: Answer Impact MTB

Record time for the ride home. The lights weren't perfect but I only had to put my foot down for 15 seconds. My heart was racing by the time I got home.

Thursday Jan 5, 2012 #

6 PM

Strength 45:00 [3]

LMI gym with KT.

7 PM

Road Running 5:00 [3] 0.65 mi (7:42 / mi)

Run home.

Wednesday Jan 4, 2012 #

7 AM

Commuting 1:01:00 [3] 17.1 mi (16.8 mph) +710ft
shoes: Answer Impact MTB

Commute to work.

15 degrees when I left the house. Quite different than my commute last week in the upper 60's.

First 15 minutes was a little slow trying to get my hands warm because my bars were still cold. Got some heat to my hands and pace was back on par after 30 min.

Everything warmed up as I rode except the toes which were reaching there limit as I arrived at work. I had neoprene toe covers but I guess that wasn't quite enough.

I rode without drinking any water. When I arrived my bottle was frozen. Not just the nozzle but the water inside as well.

4 PM

Commuting 1:01:00 [3] 17.1 mi (16.8 mph) +1030ft
shoes: Answer Impact MTB

A little bit warmer than the ride in. Shed some clothing along the way.

Got stuck at work so a good bit of this was in the dark. Can get dangerous on the roads I ride.

6 PM

Road Running 22:00 [3] 2.9 mi (7:35 / mi)
shoes: Avia Stoltz

Neighborhood run with Baxter.

Stretching 20:00 [0]

8 PM

Yoga 30:00 [1]

Watched a Yoga video with KT.

Tuesday Jan 3, 2012 #

5 PM

Road Running 33:00 [3] 2.9 mi (11:23 / mi)
shoes: Asics 2110

Got in a quick run before the Hokie game. Baxter had a lot of energy so he needed to get some out.

Ran backwards for probably over 1/2 mile. The main reason was to help Baxter with his "following" but it provided a good workout. This slowed the pace down quite a bit. When we were running though we had a strong pace.

6 PM

Stretching 20:00 [0]

Monday Jan 2, 2012 #

Note

Had planned to do a long run this afternoon with Dan but ended up spending the day shopping for a new mattress. This will ensure maximum sleep for the foreseeable future.

10 AM

Strength 45:00 [3]

Back to the gym this morning. Keeping up with the low weight high reps. Biceps starting to feel better.

11 AM

Road Running 5:00 [3] 0.65 mi (7:42 / mi)

Run home from the gym.

Got some flurries.

Sunday Jan 1, 2012 #

10 AM

Strength 45:00 [3]

Another trip to the gym with KT. Started on a more specified plan. Still plan to modify it more. Still getting my muscles used to the workout.

Took it real easy on the biceps as to not aggrevate them.

11 AM

Road Running 5:00 [3] 0.65 mi (7:42 / mi)

Ran home from the gym.

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