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Training Log Archive: mayer22

In the 7 days ending Jan 22, 2012:

activity	#	time	miles		km		+ft
Commuting	4	3:55:00	68.6	(17.5/h)	110.4	(28.2/h)	3295
Road Biking	4	2:44:00	42.8	(15.7/h)	68.88	(25.2/h)	1174
Trail Running	2	2:04:00	15.6	(7:57)	25.11	(4:56)	2051
Mountain Biking	2	1:33:00	12.4	(8.0/h)	19.96	(12.9/h)	177
Strength	2	1:15:00
Road Running	3	43:00	5.7	(7:33)	9.17	(4:41)	370
Stretching	1	20:00
Total	14	12:34:00	145.1		233.52		7067
[1-5]	14	12:14:00

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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.

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