Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mayer22

In the 31 days ending Mar 31, 2016:

activity # timemileskm+ft
  Trail Running9 10:16:11 70.22(8:47) 113.0(5:27) 10617
  Commuting10 8:17:34 139.7(16.8/h) 224.82(27.1/h) 13796
  Orienteering2 6:41:40 30.26(13:16) 48.7(8:15) 6483
  Road Biking3 5:52:54 88.39(15.0/h) 142.25(24.2/h) 2137
  Mountain Biking3 5:22:24 44.03(8.2/h) 70.85(13.2/h) 7000
  Road Running4 4:01:00 29.35(8:13) 47.24(5:06) 3010
  Hiking2 2:46:25 6.56(25:22) 10.56(15:46) 2909
  Trail Running - Pack2 1:53:53 8.38(13:35) 13.49(8:27) 2388
  Road Running - Stroller1 34:38 3.82(9:04) 6.15(5:38) 225
  Total35 45:46:39 420.7(6:32) 677.06(4:03) 48566
  [1-5]34 42:17:38

«»
5:57
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Wednesday Mar 30, 2016 #

5 AM

Road Biking 2:52:12 intensity: (17:55 @0) + (1:02:56 @1) + (1:27:00 @2) + (2:32 @3) + (27 @4) + (1:22 @5) 46.61 mi (16.2 mph) +1456ft
ahr:125 max:246 shoes: Giro Rumble

Dawn Patrol w/KEddy on the W&OD. Met in the middle (Vienna) then road W. Dropped her off at her house, got some granola, then rode back to Ballston. Chilly 35F at start 45F at finish. My toes were pretty cold by the end and I borrowed some gloves from KEddy.
6 PM

Trail Running 1:38:38 [3] 11.54 mi (8:33 / mi) +959ft 7:55 / mi
shoes: Salomon Speedcross 3 (Black #2

Ran the rest of the PHT (north end) and did a loop to include Langley trails and PRT. Consequently had 1.5 miles of road but made a nice loop. Legs were slow on the first 3 miles of hills but opened a bit on the flats. Had to walk the rocks up Dead Run. Think this is my first time going up instead of down Dead Run.

Had some trouble following the Langley trails at times which I expected so when I lost them I just ran through the woods in the direction I needed to go until I found the trail again.

A light would have been nice for the PRT section but I made it anyway.

Tuesday Mar 29, 2016 #

4 PM

Road Biking 2:12:59 [2] 35.51 mi (16.0 mph) +497ft
shoes: Giro Rumble

Scenic ride through DC and Alexandria. Lots of tourists (incl me) around the monuments. Flatted dropping a curb at Wash Monument to go around said tourists. Road all the way to Union Station (just like old times) to get a new tube and fill up with air at the bike shop.

Hains Point was beautiful. Here is just 30 seconds of a 7 minute video.
https://www.youtube.com/watch?v=1ikWF4uJfG4

W20. HW for the last 11 miles. Spotted by a former VT teammate at Jefferson Monument. Had to borrow a helmet for bike shop in Cherrydale.

Monday Mar 28, 2016 #

7 PM

Trail Running 1:58:47 intensity: (12 @0) + (2:05 @1) + (29:26 @2) + (1:14:26 @3) + (12:38 @4) 13.34 mi (8:54 / mi) +1107ft 8:15 / mi
ahr:144 max:166 shoes: Salomon Speedcross 3 (Black #2

PHT South run. Similar to January sans ice and with the proper gear. A little more daylight this time. Started 40min before CT. Turned light on when I turned back onto Donaldson Run, 1 hour after CT. Was having trouble with grip more than usual on this technical trail. Slipped and fell in Windy Run. Had trouble finding the trails I wanted in Potomac Overlook Park on my way back to the car.

Sunday Mar 27, 2016 #

3 PM

Trail Running 35:01 [3] 4.37 mi (8:01 / mi) +972ft 6:37 / mi
shoes: Salomon Wings Pro (Hokie)

Was able to SQUEEZE in a run at Smartview. Foggy chill.

Saturday Mar 26, 2016 #

1 AM

Trail Running 1:22:31 intensity: (12:04 @0) + (1:10:27 @3) 7.91 mi (10:26 / mi) +1527ft 8:49 / mi
shoes: Salomon Wings Pro (Hokie)

Midnight Moonlight Run w/Zitch/Skip. Not as bright as Monday but still bright enough. Partly to mostly cloudy. Needed the light for the DT along PC.

Spent a lot of time waiting for the dogs.
4 PM

Trail Running - Pack 1:04:52 intensity: (4:40 @0) + (1:00:12 @1) 4.14 mi (15:40 / mi) +1176ft 12:21 / mi
shoes: Salomon Wings Pro (Hokie)

Run/hike w/Zitch/Skip/Nut/KT. 35# pack. Ran until KT got tired than walked uphills and ran the rest. Dogs ran off at 15 mins. We kept going and they found us again as we arrived back at the house.
6 PM

Commuting 1:01:15 [2] 17.87 mi (17.5 mph) +2592ft
shoes: Giro Rumble

Quick trip to Kroger to drop off a movie. Rode along UCB to see the construction mess.

Thursday Mar 24, 2016 #

4 PM

Trail Running 57:25 [2] 6.63 mi (8:40 / mi) +295ft 8:19 / mi
shoes: Scott Kinabalu

Campus run. Checked out all the airport trails. A bit of a spaghetti bowl.

Wednesday Mar 23, 2016 #

8 AM

Commuting 30:25 [2] 8.2 mi (16.2 mph) +659ft
shoes: Giro Rumble

Ride in. 40F in shorts. Light pack.
6 PM

Commuting 29:56 [2] 8.21 mi (16.5 mph) +844ft
shoes: Giro Rumble

Late ride home. Light pack.

Tuesday Mar 22, 2016 #

8 AM

Commuting 30:05 [2] 8.12 mi (16.2 mph) +795ft
shoes: Giro Rumble

Ride in. Heavy Pack. Last of the cold.
5 PM

Commuting 29:05 [2] 8.25 mi (17.0 mph) +664ft
shoes: Giro Rumble

Ride home. No pack.

Monday Mar 21, 2016 #

9 AM

Hiking 2:00:00 [0] 4.0 mi (30:00 / mi) +1000ft 24:16 / mi
shoes: Salomon Wings Pro (Hokie)

Midnight Moonlight hike w/Zitch/Skip and KEddy on Homeplace after the kids went to bed. Showed her the sites. We crawled about 100 ft into the lower cave/mine. Zitch followed; Skip stood guard. Easy walk which was great for my tired legs.

Sunday Mar 20, 2016 #

Event: Raccoongaine
 
10 AM

Orienteering race 5:57:49 [4] 26.89 mi (13:18 / mi) +5779ft 11:03 / mi
shoes: Salomon Speedcross 3 (Black #2

Was happy to be back at this event despite the long drive. Spent the night in my car at the Start. Colder weather (30's) came back but luckily we just got light flurries throughout the event instead of rain. Terrain was same as I remember with quite a bit of Green. Plotted a route very similar to 2013. High value CPs were all E so went that way first.

Had trouble keeping speed at the beginning needing to check the map often and having small misses (incl missing a mystery control after a heinous shwack). Things smoothed out though. Overall there were quite a few instances that I could have made better decisions and/or easily added to my point total (see below).

Speed on the other hand was not a problem. I felt great except for during the long shwack at 131 and that was just due to lack of nutrition. I was able to run the trails and through the woods up until the 6 hour cutoff. Clearing the course would have definitely been feasible with slightly cleaner Nav. Covered much more distance than 2013 with probably a little more road/trail.

Lost Time/Mistakes
116/117 - Failed to recognize mother control (20pts)
118 - Crossed trail without knowing, had to backtrack (2 mins)
145 - Prob should have attacked from S from trail
125 - Exited in wrong direction (1 min)
147 - Attacked off trail too early (2 min)
130 - Water stop confusion (1 min)
131 - Attacked through green (12 min)
122 - Misplaced CP (5 min)
140 - Confused by smaller stream junction and poor attack due to misplot (?)
108 - Exited in wrong direction (2 min)

Additional distance to clear
117 - 1k open woods
112 & 113 - 1.5k off trail (Prob should have gone for 112 instead of 110 despite not knowing it was a mother control)
101 & 102 - 1.5k trail + 800m off trail


Saturday Mar 19, 2016 #

7 AM

Mountain Biking 1:26:59 [2] 12.07 mi (8.3 mph) +1697ft
shoes: Pearl Izumi X Alp Enduro III

Pandapas w/Zitch/Skip. Up early to beat the rain. Started drizzling about 30 mins in. No big climbs.

Z slowed significantly on the last mile. Wasn't hurt though.
4 PM

Trail Running 43:10 [3] 4.25 mi (10:09 / mi) +1717ft 7:21 / mi
shoes: Salomon Wings Pro (Hokie)

Homeplace w/Zitch/Skip. Took it easy on my legs with short strides. Wanted to get them out as much as possible before leaving them alone for 24 hours. Wet forest and still some drizzle. 40F

Friday Mar 18, 2016 #

9 AM

Commuting 1:00:43 [2] 16.93 mi (16.7 mph) +1416ft
shoes: Giro Rumble

Failed attempt of ++ commute. Flatted in the valley. Finally wore through my tire so the second tube flatted as well. Would have made it if I had only done +.

What I did ride was at a steady pace. Wasn't pushing at all.

Got a ride back up the mountain from a retired professor who grew up in a neighborhood in St Paul not far from my dad.

Thursday Mar 17, 2016 #

4 PM

Trail Running 54:42 intensity: (3 @0) + (1:20 @1) + (14:57 @2) + (29:47 @3) + (8:35 @4) 6.52 mi (8:24 / mi) +1609ft 6:48 / mi
ahr:144 max:162 shoes: Scott Kinabalu

Realized I had my own car at work today so I didn't have to run on campus. Stopped at Old Farm on the way home. Out and back Farm and Beast. Legs a little sore and a bit windy.

Wednesday Mar 16, 2016 #

8 AM

Commuting 59:37 [2] 15.24 mi (15.3 mph) +1520ft
shoes: Giro Rumble

Finally got the crankset I needed for the road bike. Haven't ridden in 2 weeks.

A little chilly. Light pack. Couple delays. Legs a little tired either from lack of riding or yesterday's run.
4 PM

Commuting 53:12 [2] 15.09 mi (17.0 mph) +1515ft
shoes: Giro Rumble

Wanted to do ++ but not enough time. HW15. No pack.
5 PM

Hiking 46:25 intensity: (27:15 @0) + (14:58 @1) + (4:12 @2) 2.56 mi (18:08 / mi) +1909ft 10:38 / mi
ahr:107 max:139 shoes: Salomon Wings Pro (Hokie)

Fast after work family hike. KT's first visit to the upper cave. Wore the HR strap for an accurate log. 35# pack.

Tuesday Mar 15, 2016 #

4 PM

Road Running 1:05:45 intensity: (15:45 @2) + (50:00 @3) 9.26 mi (7:06 / mi) +420ft 6:48 / mi
shoes: Scott Kinabalu

Paved loop on campus and the CRC.

Monday Mar 14, 2016 #

6 PM

Orienteering 43:51 [2] 3.37 mi (13:01 / mi) +704ft 10:52 / mi
shoes: Salomon Wings Pro (Hokie)

Wandered the southern hills mapless and compassless w/Zitch/Skip.

Saturday Mar 12, 2016 #

10 AM

Mountain Biking 1:27:06 [2] 11.81 mi (8.1 mph) +2019ft
shoes: Pearl Izumi X Alp Enduro III

Pandapas w/Zitch/Skip
Adhoc route meant a little all over the place. Had a lot of unexpected trouble climbing Beauty. Problems with the bike and problems riding the trail. Holiday really isn't enjoyable for me.

Friday Mar 11, 2016 #

4 PM

Mountain Biking 2:28:19 intensity: (20:02 @0) + (33:08 @1) + (39:38 @2) + (54:00 @3) + (1:31 @4) 20.14 mi (8.1 mph) +3284ft
ahr:130 max:158 shoes: Pearl Izumi X Alp Enduro III

MTB Commute home. First 2 miles were paved, rest trail. Have been wanting to do this and finally did. Added a bit to the ride as well. Carried my computer (12# pack).

Finished in thee dark. Had a small light to help me over the last climb and down to the house.

Trails were in good condition and nice weather.

Wednesday Mar 9, 2016 #

1 PM

Road Running 1:08:35 intensity: (4:45 @0) + (16:07 @1) + (20:31 @2) + (19:13 @3) + (7:59 @4) 4.99 mi (13:45 / mi) +1800ft 10:15 / mi
ahr:134 max:163 shoes: Scott Kinabalu

Stadiums
3 Sets on West
5 Doubles
10 Doubles (12')
10 Double bottom Single top

Top half of East Stands are closed. Looks like they are replacing or cleaning the seating. Said they'd be working until July. Not sure if that includes moving to other areas of the stadium or not.

West Stands have a max of 70ft incline

Tuesday Mar 8, 2016 #

4 PM

Trail Running 52:53 intensity: (18 @0) + (18 @1) + (2:15 @2) + (22:57 @3) + (27:05 @4) 7.52 mi (7:02 / mi) +406ft 6:41 / mi
ahr:153 max:165 shoes: Scott Kinabalu

Campus run off paved surfaces. Hit up all the green spaces. Stadium Woods to Rec Fields to Plantation to Golf Course to Duck Pond to Drillfield to Mall.

Pushed the pace noticeably harder than yesterday. Had to work to keep this pace.
6 PM

Road Running - Stroller 34:38 intensity: (1:17 @0) + (8:59 @1) + (19:17 @2) + (5:05 @3) 3.82 mi (9:04 / mi) +225ft 8:35 / mi
ahr:130 max:152 shoes: Scott Kinabalu

Easy sunset jog around campus with Nut in the stroller after the BROC meeting. Stopped to watch the baseball game for a bit then played with flashing lights on the Huck.

Monday Mar 7, 2016 #

4 PM

Road Running 51:08 intensity: (30 @0) + (21 @1) + (2:46 @2) + (28:12 @3) + (19:19 @4) 7.36 mi (6:57 / mi) +411ft 6:36 / mi
ahr:152 max:165 shoes: Scott Kinabalu

Campus run to CRC with a little bit of off-road running. BEAUTIFUL weather. Shorts and tshirt and legs felt good. Strong pace but didn't feel like I was working hard. Felt like my legs were doing all the work. Got to KTs work early so I had to improvise for 5+ min.

Research Center Dr was blocked so I had to break through. Dropped my IDs at some point. Shouldn't have put them in a pocket with velcro on the side of the opening instead of the middle.

Sunday Mar 6, 2016 #

4 PM

Road Biking 47:43 [1] 6.27 mi (7.9 mph) +184ft
shoes: Giro Rumble

Family Bike Ride. Nut's first and a learning experience. Had to temporarily install the rack and seat to my road bike. Pedaling out of the saddle not really on option in order to maintain balance/control. Planning to resurrect the old Cannondale as a 3-speed to use for these trips in the future. Ride had lots of stops.

Did certify the problem with my road drivetrain is that the splines on the crank/spindle are stripped. During the overhaul/tune-up I had identified this as a possibility. Thinking more about the movement I was feeling this makes complete sense. On this ride was able to spin the left crank independently of the right with some force.

Saturday Mar 5, 2016 #

12 PM

Trail Running 1:13:04 [3] 8.14 mi (8:59 / mi) +2026ft 7:16 / mi
shoes: Salomon Wings Pro (Hokie)

Pandaplace w/Zitch/Skip. Felt good. Took the shortcut down to PC to save time but had extra at the end to add another climb.

Trail Running - Pack 49:01 [3] 4.24 mi (11:34 / mi) +1212ft 9:06 / mi
shoes: Salomon Wings Pro (Hokie)

Homeplace w/Zitch/Skip/Nut. 35# pack. Shortened the loop a bit and hurried to make it back in time.

Wednesday Mar 2, 2016 #

4 PM

Road Running 55:32 [3] 7.74 mi (7:11 / mi) +379ft 6:51 / mi
shoes: Scott Kinabalu

Run on campus and then to Food Kitty. Cold weather is back with a little bit of wind.

Tuesday Mar 1, 2016 #

8 AM

Commuting 55:45 [2] 15.24 mi (16.4 mph) +1533ft
shoes: Giro Rumble

Ride in. Heavy pack. A bit cold at the start but warmed up almost 10F during the ride.
4 PM

Commuting 1:27:31 [2] 26.55 mi (18.2 mph) +2258ft
shoes: Giro Rumble

Long ride to Snuffy's to meet KT to vote. No pack. Passed the voting center on the way.

Had planned this longer commute to enjoy the spring weather but got a cool, cloudy, and windy afternoon with some rain drops as the storm started rolling in earlier than expected. Not bad but not what I was hoping to enjoy.

Finally giving in on my left pedal which has been hopping for a month now. Tried swapping pedals and cleats with no luck and can't find any play in the crank. Will be looking into it more with a good tune-up which the bike needs anyway.

« Earlier | Later »