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Training Log Archive: mayer22

In the 31 days ending May 31, 2013:

activity # timemileskm+ft
  Adventure Racing1 23:21:00
  Commuting29 21:46:55 381.39(17.5/h) 613.79(28.2/h) 11741
  Mountain Biking3 15:00:00 36.0 57.94
  Orienteering2 6:15:003 /5c60%
  Trail Running6 5:29:16 40.11(8:13) 64.55(5:06) 3389
  Hiking2 4:05:00 11.5(21:18) 18.51(13:14) 2100
  Paddling2 4:00:00 18.5(4.6/h) 29.77(7.4/h)
  Road Biking1 2:38:47 45.3(17.1/h) 72.9(27.5/h) 1623
  Stretching10 2:12
  HealthCare1 1
  Total53 82:38:11 532.8 857.46 188533 /5c60%
  [1-5]43 55:32:18
averages - sleep:6.4 weight:193.2lbs

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Friday May 31, 2013 #

Note
slept:6.5 weight:193lbs

7 AM

Commuting 41:48 intensity: (34 @0) + (11:17 @1) + (12:48 @2) + (10:53 @3) + (6:16 @4) 13.09 mi (18.8 mph) +157ft
ahr:140 max:171 shoes: Answer Impact MTB

Ride in. Easy ride until someone flew by me turning onto the Custis. We worked together until Rosslyn. Slowed down a bit after this. Served as a great interval.
5 PM

Commuting 44:02 intensity: (1 @0) + (2:18 @1) + (16:23 @2) + (24:37 @3) + (43 @4) 12.77 mi (17.4 mph) +582ft
ahr:145 max:160 shoes: Answer Impact MTB

Thursday May 30, 2013 #

Note
slept:7.0 weight:194lbs

7 AM

Commuting 49:23 intensity: (2:34 @0) + (14:00 @1) + (22:37 @2) + (10:12 @3) 14.57 mi (17.7 mph) +392ft
ahr:133 max:150 shoes: Answer Impact MTB

Pushed the ride in a bit but lost 2 minutes at the Smithsonian because of an evacuation.
3 PM

Commuting 49:27 intensity: (46 @0) + (3:32 @1) + (11:38 @2) + (32:10 @3) + (1:21 @4) 14.47 mi (17.6 mph) +711ft
ahr:146 max:162 shoes: Answer Impact MTB

Left a bit early for a vet appointment.

Mall was appropriately more busy and VA Trails were empty. Time was slower than I'd like. Hoping it was because of the delays.

Wednesday May 29, 2013 #

Note
slept:6.5 weight:194lbs

7 AM

Commuting 37:20 intensity: (46 @0) + (4:21 @1) + (15:41 @2) + (13:55 @3) + (2:37 @4) 11.9 mi (19.1 mph) +181ft
ahr:142 max:164 shoes: Answer Impact MTB

Pushed the pace with another rider this morning. Warm. Humid.

Parked a mile down the bike trail because I have to go to downtown Falls Church tonight.
5 PM

Commuting 38:26 intensity: (1 @0) + (3:04 @1) + (6:14 @2) + (13:57 @3) + (15:10 @4) 11.43 mi (17.8 mph) +510ft
ahr:152 max:171 shoes: Answer Impact MTB

Ride back to DT FC. Hot. Some wind out of the W. Clean ride.

Tuesday May 28, 2013 #

Note
slept:5.0 weight:192lbs

8 AM

Commuting 50:23 intensity: (4:30 @0) + (30:03 @1) + (13:17 @2) + (2:23 @3) + (10 @4) 14.69 mi (17.5 mph) +251ft
ahr:125 max:160 shoes: Answer Impact MTB

Afternoon Isolated Storms turned into Morning isolated showers. Rained before and during the ride. Not too bad but had hoped the morning would be dry at least. Borderline MTB conditions.
5 PM

Commuting 49:50 intensity: (58 @0) + (4:35 @1) + (12:14 @2) + (24:33 @3) + (7:30 @4) 14.46 mi (17.4 mph) +587ft
ahr:147 max:166 shoes: Answer Impact MTB

With no rain since the morning commute and forecasts predicting storms to hold off until late at night it looked like it was going to be a dry ride home.

That was the case until I got to Falls Church, where it rained on me this morning. This time I got the full thunderstorm effect complete with downpour. At least I was through the technical section. Of course the rain let up as I packed up the bike.

It rained for a total of 45 minutes today. All while I was on my bike.

Monday May 27, 2013 #

Note
slept:6.5

6 PM

Note
slept:2.5

Nap

Sunday May 26, 2013 #

Note
slept:8.0

More work on the farm. Power washed the house.
5 PM

Stretching 15 [0]

Trail Running 1:12:38 intensity: (25 @0) + (5:09 @1) + (31:35 @2) + (31:00 @3) + (4:29 @4) 8.62 mi (8:26 / mi) +744ft 7:47 / mi
ahr:143 max:167 shoes: Scott eRide Grip3

Run around Perrineville Lake trails. Added the section through Assunpink WMA and Roosevelt this time. Looking to extend this loop onto the Eagle Scout trails that we created through Roosevelt next time.

Also explored a newly mapped trail (Quail Run). It was non-existent. I spent about a mile exploring anyway and did some woods running.

The loop near the lake was good. The one connector trail is still blocked from Sandy but I ran it anyway.
6 PM

Stretching 15 [0]

Saturday May 25, 2013 #

Note
slept:7.0 (rest day)

Work on the farm all day

Friday May 24, 2013 #

Note
slept:7.0

Didn't have my things together in time to ride and the wet conditions didn't help. Took the metro. Hoping I get out early enough and can go for a short run instead. Maybe I'll take Zitch along.
6 PM

Trail Running 19:30 [1] 2.3 mi (8:29 / mi) +91ft 8:10 / mi

Short easy run with Zitch. His first run. Temps were cool and he was getting ready for a long ride in the car. He got the hang of it after 5 min or so and after about 15 minutes he slowed the pace down quite a bit. Will definitely need to start slow and ease into it especially with the summer heat but this was a nice start.

Thursday May 23, 2013 #

Note
slept:5.5

5 PM

Stretching 8 [0]

6 PM

Trail Running 57:25 intensity: (46 @0) + (3:29 @1) + (24:02 @2) + (29:08 @3) 7.0 mi (8:12 / mi) +414ft 7:46 / mi
ahr:142 max:158 shoes: Scott eRide Grip3

Run home from WFC metro. Rain held off but super humid. Lots of PI. Not that I don't have enough already.

Toe is starting to bother me again as the new nail grows in more. Not too bad on the run though.
7 PM

Stretching 20 [0]

8 PM

Note

Stopped by to show SP the maps from WW. Also read him everyone's messages from TLD.

Wednesday May 22, 2013 #

Note
slept:7.0 weight:196lbs

7 AM

Commuting 43:22 intensity: (6:51 @0) + (12:36 @1) + (21:59 @2) + (1:56 @3) 13.22 mi (18.3 mph) +177ft
ahr:128 max:149 shoes: Answer Impact MTB

Ride in. Warm and muggy. Felt good. Some delays.
5 PM

Commuting 44:37 intensity: (1:20 @0) + (4:28 @1) + (10:40 @2) + (27:23 @3) + (46 @4) 12.85 mi (17.3 mph) +576ft
ahr:144 max:161 shoes: Answer Impact MTB

Warm. Almost 90 degrees. The rain held off though so I was happy.

Tuesday May 21, 2013 #

Note
slept:5.5 weight:193lbs

8 AM

HealthCare 1 [0]

Podiatrist looked at my toe. It was growing in great but after Epic it all went downhill. He said a new nail is already coming in. Time to give it another try.
9 AM

Commuting 57:00 intensity: (50:00 @1) + (7:00 @2) 14.63 mi (15.4 mph) +253ft
shoes: Answer Impact MTB

Easy ride in. Legs felt better afterwards.
5 PM

Commuting 53:00 intensity: (45:00 @2) + (8:00 @3) 14.53 mi (16.4 mph) +639ft
shoes: Answer Impact MTB

Ride home. Not too hard but put in some effort.
11 PM

Stretching 5 [0]

Monday May 20, 2013 #

Note
slept:11.0 (rest day)

Long night's sleep. Good.

Sunday May 19, 2013 #

Event: QOC Mason Neck
 
2 AM

Mountain Biking race 5:00:00 [4] 36.0 mi (7.2 mph)
shoes: Scott Scale 29er

Final ride to the finish. Good roads most of the way. Started out on pavement and made a poor decision to ride through Winona. Thought it would save us distance at the expense of elevation but it was apparently worse on both accounts.

Then rode up out of Babcock SP through the Hunting Club and across the muddy road up top. Then road down to Thurmond on a long and super fast decent. Finished with the climb up to ACE.

Totally wasted myself getting us up the climb as fast as possible. It was a good feeling.

Finished behind CP0 and Odyssey. Curious how our last bike splits compared.
11 AM

Note
slept:2.0

Napped on the way to Covington

Saturday May 18, 2013 #

Event: Odyssey Wild, Wonderful 24 Hour AR
 

Note
slept:5.0

Slept in the VW van in the ACE parking lot. Easily saved us 30 min to an hour sleep.
5 AM

Adventure Racing race 23:21:00 [0]

Great race on a great course. Strong team effort all around. Persevered through some troubles and learned from some mistakes but were confident in what we did and did the best we could.

It was great to have such a tight race. Really kept things exciting and made for some good conversations. Always love racing against Odyssey and congrats to them on a great race. Wish we could have made it closer.
6 AM

Orienteering race 45:00 [4] ***
spiked:3/5c shoes: Salomon Speedcross 3 (Blue #2)

Prologue
Determined seeding for the waved rafting start. Started off with an early lead. Had trouble with CP 4 of 5. Odyssey came up alongside us for the last CP. We finished mere seconds ahead of them to finish first and be seeded in the same raft as them.
9 AM

Paddling race 2:00:00 [4] 15.0 mi (7.5 mph)
shoes: Adidas Climacool

Paddle from Thurmond to Fayette Station. River was at 5.5 ft which made for some nice waves. 3rd fastest paddle time earned our guide $50.
11 AM

Orienteering race 5:30:00 [4]
shoes: Scott eRide Grip3

Given the option to choose from 3 sections. Made the most sense to start with the foot section since we would have wanted to hike to our bikes first to do either of the other 2 sections.

Section 1 required swimming across the river and a class 4 climb up the hill. We teamed up with Odyssey and used their sling to make it up. Got the first 4 or 5 CPs with CP0 and Odyssey within shouting distance.

Eddy knocked her head so hard on a fallen tree that her contact came out. Luckily she had a spare. We saw an awesome triple waterfall and on my way down to it heard everyone yelling rock but couldn't see through the thick brush. Scrambled down as fast as I could and put my hand down to catch myself at the bottom when a cinder block sized rock landed on my forearm. Shane was the culprit. It would be fine but proved to be painful on the rocky mountain bike sections.

Had trouble with a few CPs. One was described incorrectly and another the next required a bearing through some "flat" terrain. We then had to cross 19 which meant walking back to the bridge so we could walk under it. Luckily CC spotted a culvert big enough for us to crawl through saving us 30+ minutes. This was the highlight of the race. (Odyssey and CP0 used a footbridge in Fayetteville which should have been identified in the race rules or on the map.)

Ran into town to grab the two CPs with coordinates we found on earlier CPs. Hard not to grab food or beer at the Pies and Pints CP. Got the last two CPs and then back to TA. Finished the leg with Odyssey.
4 PM

Mountain Biking race 4:00:00 [4]
shoes: Scott Scale 29er

CP0 arrived while we were in TA. We decided to go for Section 3 next. This looked like a straight forward ride with some trails sections to obtain CPs. Attacked the wrong reentrant on the first CP which allowed CP0 to catch up. Did the next couple CPs with them.

CP12 was tricky. It had a parallel feature before it. I recognized that we hadn't yet arrived but unmapped trails made me want to check the reentrant first. We did and confirmed my assumption.

Continued to ride with CP0. They lost touch when one of their teammates crashed on the trail from Hawks Nest to Fayetteville which was in much better shape then at Nationals.
8 PM

Mountain Biking race 6:00:00 [4]
shoes: Scott Scale 29er

Again CP0 and Odyssey followed us into transition.

Section 2
Odyssey, CP0 and us finally went different ways. We had trouble with one CP, lost time due to local knowledge/route decision and had a major mechanical. I popped my tube. We replaced it and checked the tire for thorns. None found. Spare tube popped. Used another tube. Popped again. Rechecked the tire to find a rock shard. Removed shard and realized our last 2 tubes were actually 26" (my fault). Tried to patch a 29er but were missing patch cement. Ended up using a 26' tube. Worked fine the rest of the race. Lost 30 minutes.

Made a route choice to ride down to Nuttalburg the long way. Considered going down the mine shaft switchbacks but backed out. Bikes in Nuttalburg made that section fast but the ride around was time consuming. Odyssey rode the mine shaft and back up the long way. CP0 hiked down and back. Think our route may have been the slowest but CC was grateful to be on the bike.

Got back to the TA before the long ride back to the finish to find out we were already an hour behind the CP0 and Odyssey.

Friday May 17, 2013 #

Event: The Longest Day
 

Note
slept:3.0 (rest day)

Talked maps and some strategy with SP last night.

Up late. Still didnt get my new brake pad on.

Missing bike to work day but not disappointed. Trails are likely packed.

Thursday May 16, 2013 #

Note
slept:8.0 weight:191lbs

7 AM

Commuting 47:43 intensity: (1:18 @0) + (21:00 @1) + (22:52 @2) + (2:33 @3) 14.54 mi (18.3 mph) +246ft
ahr:130 max:157 shoes: Answer Impact MTB

Warm ride. Easy on my legs. Potential rain this afternoon.
5 PM

Commuting 52:35 intensity: (1:30 @0) + (7:32 @1) + (33:15 @2) + (10:18 @3) 14.37 mi (16.4 mph) +639ft
ahr:136 max:155 shoes: Answer Impact MTB

Wind lighter than the past couple days but still some gusts. Not too hot and no rain. Turned out pretty well. Trails were fairly busy. Not as much as tomorrow though.

I took this ride easy without pushing my legs much at all. Time to rest up.

Wednesday May 15, 2013 #

Note
slept:4.0 weight:192lbs

7 AM

Commuting 42:31 intensity: (1:12 @0) + (10:55 @1) + (13:37 @2) + (16:08 @3) + (39 @4) 13.22 mi (18.7 mph) +148ft
ahr:138 max:172 shoes: Answer Impact MTB

Ride in. Decent effort.

Saw them filming Captain America in front of Lincoln Memorial. Should have stopped to say Hi to Scarlett Johanson. Not sure who it was that I did see. They made me go around.
5 PM

Commuting 45:27 intensity: (2:07 @0) + (4:08 @1) + (11:26 @2) + (23:37 @3) + (4:09 @4) 12.83 mi (16.9 mph) +578ft
ahr:145 max:168 shoes: Answer Impact MTB

Ride home. Warm and another 20mph HW. This one a little more from the south though.

Tuesday May 14, 2013 #

Note
slept:6.0

Almost overslept for the interview
12 PM

Stretching 8 [0]

Trail Running 1:00:48 intensity: (26 @0) + (6:31 @1) + (24:50 @2) + (28:30 @3) + (31 @4) 7.3 mi (8:20 / mi) +1478ft 6:59 / mi
ahr:142 max:161 shoes: Scott eRide Grip3

Run at Mill Mtn right behind the hospital. Worked out a nice loop on google maps with my phone. One spot where I wasn't sure of the way. Would be a perfect lunch run.

Monday May 13, 2013 #

Note
slept:5.0 weight:193lbs

7 AM

Commuting 49:40 intensity: (10:58 @0) + (23:16 @1) + (14:55 @2) + (29 @3) + (2 @4) 14.5 mi (17.5 mph) +260ft
ahr:123 max:161 shoes: Answer Impact MTB

Felt fast on the road bike. Did routine maintenance on is last night and realized I lost the spacers in my chain at the quicklink. Got some from the shop at US.

Easy pace.
5 PM

Commuting 50:26 intensity: (2:21 @0) + (6:19 @1) + (12:07 @2) + (26:49 @3) + (2:45 @4) + (5 @5) 14.53 mi (17.3 mph) +591ft
ahr:143 max:180 shoes: Answer Impact MTB

Ride home. 20mph HW. Something happened downtown as I was leaving. Lots of sirens and blockades.

Sunday May 12, 2013 #

Note
slept:9.0

2 PM

Hiking 1:05:00 [1] 3.0 mi (21:40 / mi)

Hike and swim at Scott's Run. Zitch is much more comfortable getting into the water now.

Saturday May 11, 2013 #

Note
slept:4.0

5 AM

Road Biking 2:38:47 intensity: (6:52 @0) + (26:24 @1) + (1:45:14 @2) + (20:17 @3) 45.3 mi (17.1 mph) +1623ft
ahr:134 max:154 shoes: Scott Scale 29er

Dawn patrol with Eddy. We had considered road bikes but the storms last night made the decision not to easy. Her on cross me on 29er. Good ride. Mostly zone 2 pace with some occasional stress on the muscles. Nice to get in a ride longer than an hour.

Felt good to be riding my 29er instead of 26er. Soooo much more room, like the cadillac of MTBs.

Potomac was raging @ 8ft. I have seen it higher several times but it was still moving.

Upper part of my calf became very tight around Georgetown. dropping my heel on the bike wasn't stretching it either. Turned back for home earlier than expected and decided not to do the short run I had planned either.
8 AM

Stretching (Roller) 10 [0]

Rolled out both my calves
3 PM

Note
slept:2.0

Quads were semi-sezing, almost cramping at times today. Think it is mostly from the 26er this week but also the longer ride than usual.

Friday May 10, 2013 #

Note
slept:6.0

6 PM

Stretching 10 [0]

Trail Running 1:03:39 intensity: (33 @0) + (1:28 @1) + (24:53 @2) + (32:46 @3) + (3:59 @4) 8.01 mi (7:57 / mi) +275ft 7:42 / mi
ahr:145 max:163 shoes: Scott eRide Grip3

Run home from the Metro. Calf was feeling a little tighter than it has been. Warm and humid.

Only did 3 lengths of Longfellow and then went and did some exploring in Kent Gardens Park with a pit stop. Found 2 huge rootstocks at mile 4. Likely from last summers storms. Ran home differently than I have been.

Stretching 15 [0]

Thursday May 9, 2013 #

Note
slept:5.0 weight:194lbs

7 AM

Commuting 46:09 [3] 14.63 mi (19.0 mph) +276ft
shoes: Salsa Moto Rapido

Rode my MTB again. Conditions were dry this morning but calling for more storms this afternoon.

Time was pretty baller considering the MTB. I turned the pace up as I passed a roadie at 7 and pulled him all the way to Custis where we then traded a few short pulls to Quincy where he left the trail. Kept the pace up fairly high the rest of the way.
5 PM

Commuting 50:09 [3] 14.45 mi (17.3 mph) +703ft
shoes: Salsa Moto Rapido

Decent ride. Trails were super wet until the WOD. Think it stormed right before I left. Sun was out and bright. Wished I had sunglasses. Also had delays and traffic.

Wednesday May 8, 2013 #

Note
slept:6.0

7 AM

Commuting 27:08 [2] 7.47 mi (16.5 mph) +175ft
shoes: Salsa Moto Rapido

Dropped the car off in Cherrydale and rode from there. Wet conditions and chance of showers so I rode the old 26 MTB. Trails were wet and sidewalks were dry. No rain, yet.

Had one roadie drafting off me for a minute and then he passed so I drafted for a minute and then had to turn.
12 PM

Commuting 14:00 [1] 3.3 mi (14.1 mph)
shoes: Salsa Moto Rapido

Had to drop off something for KT at work. Road through DC streets.
5 PM

Commuting 50:00 [3] 14.03 mi (16.8 mph) +811ft
shoes: Salsa Moto Rapido

Ride home on the MTB. There was a light rain but nothing crazy. Definitely nicer than having skinny tires. Didn't wear my watch as I don't know that my repair would even be considered water resistant

Sat on a roadie wheel that passed me on MVT and then pulled him all the way up Rosslyn hill and into Ballston.

Tuesday May 7, 2013 #

Note
slept:6.5 (rest day)

Had planned to run but a busy day at work messed up my run commute.

Monday May 6, 2013 #

7 AM

Commuting 46:14 intensity: (8:30 @0) + (24:25 @1) + (12:16 @2) + (1:03 @3) 12.79 mi (16.6 mph) +192ft
ahr:123 max:153 shoes: Answer Impact MTB

5 PM

Commuting 41:54 intensity: (24 @0) + (4:20 @1) + (14:21 @2) + (19:15 @3) + (3:34 @4) 12.73 mi (18.2 mph) +535ft
ahr:144 max:168 shoes: Answer Impact MTB

Sunday May 5, 2013 #

Event: QOC Pohick Bay
 

Note
slept:9.0

10 AM

Hiking 3:00:00 [1] 8.5 mi (21:11 / mi) +2100ft 17:10 / mi
shoes: Asics 2110 (#2)

Hiked to Buzzard Rock from EFurnace. Hiked up Shawl Gap Trail and then out Buzzard Rock Trail. Left my map at home so was just kind of winging this. Had trouble finding SGT at the base so took the wagon trail up to it.

Walking out to Buzzard Rock was longer than expected and we lost a lot of elevation. Was about to turnaround and then came across more hikers that said it was just ahead so we pushed on. Took the wagon trail down.

Forgot my watch.

Saturday May 4, 2013 #

Event: QOC Morven Park Night-O
 

Note
slept:7.5

2 PM

Paddling (Canoe) 2:00:00 [0] 3.5 mi (1.8 mph)

Mile 28-31.5 on the South Fork of Shenandoah River along Andy Guest State Park. Paddled at a speed enabling us to enjoy the canoe. Zitch joined as well. After the first few jumps in he became hesitant to jump again but got comfortable jumping again at the end. We stopped for a walk right before the island on river left before the takeout.

Friday May 3, 2013 #

Note
slept:5.0

6 PM

Stretching 6 [0]

Trail Running 55:16 intensity: (32 @0) + (3:24 @1) + (32:00 @2) + (19:20 @3) 6.88 mi (8:02 / mi) +387ft 7:38 / mi
ahr:140 max:157 shoes: Scott eRide Grip3

Run home from WFC. Legs were slow at the start but stretched out a bit. Did a little exploring on Longfellow trails. Lots of Poison Ivy everywhere.

L Leg was feeling better throughout the week. Seemed to be better on the run today. Not sure why. Maybe the new shoes? Running mileage is pretty low currently.
7 PM

Stretching 20 [0]

Thursday May 2, 2013 #

Note
slept:7.0 weight:194lbs

7 AM

Commuting 47:31 intensity: (25 @0) + (5:58 @1) + (21:57 @2) + (19:11 @3) 14.59 mi (18.4 mph) +207ft
ahr:140 max:159 shoes: Answer Impact MTB

A little faster than usual today. Had a TT bike kick my butt into gear right off the bat and then drop. Can't imagine riding a TT bike on the trail inside of the beltway.

Had a slight fall at 15th St. LUCKY to have just a scratch or two. I did bust the screen on my watch though. Still works but can't imagine for how long. Using scotch tape for now.
5 PM

Commuting 49:22 intensity: (1:39 @0) + (3:16 @1) + (17:26 @2) + (25:52 @3) + (1:09 @4) 14.66 mi (17.8 mph) +588ft
ahr:143 max:161 shoes: Answer Impact MTB

Ride home. A little less traffic than yesterday.

Took the loop around Roslyn circle. Worked out with the new light timing.

Wednesday May 1, 2013 #

Note
slept:7.0 weight:192lbs

7 AM

Commuting 43:07 [2] 13.1 mi (18.2 mph) +187ft
shoes: Answer Impact MTB

Sun was out with a vengeance today. And so were the people. Trail was mostly dry. Shoes were still wet though. More SP thoughts
5 PM

Commuting 44:21 [0] 13.04 mi (17.6 mph) +589ft
shoes: Answer Impact MTB

Ride home. More sun. Trails were crazy crowded.

Had someone sit on my wheel and then take an insane pull and then slow to let me pass ???

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