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Training Log Archive: mayer22

In the 7 days ending Mar 18, 2013:

	activity	#	time	miles		km		+ft
	Commuting	5	5:21:16	87.51	(16.3/h)	140.83	(26.3/h)	3108
	Road Biking	1	2:17:12	38.06	(16.6/h)	61.25	(26.8/h)	1633
	Trail Running	3	1:55:30	15.85	(7:17)	25.5	(4:32)	232
	Strength	2	50:00
	Road Running	1	19:58	3.01	(6:38)	4.84	(4:07)	27
	Stretching	10	3:15
	HealthCare	1	1
	Total	21	10:47:12	144.43		232.43		4999
	[1-5]	12	10:32:57
averages - sleep:6.9 weight:191lbs

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Monday Mar 18, 2013 #

Note
slept:7.0

5 PM

HealthCare (Chiro) 1 [0]

11 PM

Stretching (Roller) 20 [0]

Sunday Mar 17, 2013 #

Event: QOC Manassas

8 AM

Road Biking 2:17:12 38.06 mi (16.6 mph) +1633ft
ahr:131 max:158 shoes: Answer Impact MTB

Morning ride with Haden. Had my usual 10lb bag for commuting and lead most of the way. Cold temps again 30D.

Finally did the MD loop I had been wanting to do. Took the short route to the CCT via Chain Bridge and towpath (should have used Canal-AZ to avoid gravel). Enjoyed the climb up the CCT. Was surprised to see gravel on the CCT. Rode around the memorials again so Haden could see a few more.

10 AM

Trail Running (Field) 19:51 2.72 mi (7:18 / mi) +52ft 7:10 / mi
ahr:145 max:160 shoes: Salomon Speedcross 3 (Blue #2)

Quick run after the ride.

Stretching 15 [0]

11 PM

Stretching (Roller) 20 [0]

Saturday Mar 16, 2013 #

Note
slept:8.5

12 PM

Trail Running (Field) 50:38 6.92 mi (7:19 / mi) +140ft 7:11 / mi
ahr:152 max:179 shoes: Salomon Speedcross 3 (Blue #2)

Run at the HS. Ran big loops around all the fields. Supposed to rain today but it is warm and sunny instead. Can't complain.

1 PM

Stretching 22 [0]

3 PM

Note
slept:1.0

Nap

11 PM

Stretching (Roller) 20 [0]

Friday Mar 15, 2013 #

Note
slept:6.5

8 AM

Commuting 58:25 [2] 16.18 mi (16.6 mph) +508ft
shoes: Answer Impact MTB

Ride was slow. Not sure why. A little bit of HW on Loisdale again. Much more appropriately dressed today, 28D.

4 PM

Commuting 54:35 [2] 15.32 mi (16.8 mph) +547ft
shoes: Answer Impact MTB

Ride to meet Haden in Falls Church. Rode West St into Falls Church. Neat to see a new road.

Wind from SW which meant mostly SW with some HW and TW mixed in. Temp was in the 40's I was sweating before I started riding had to unzip my jersey.

5 PM

Commuting 1:45:25 [2] 26.92 mi (15.3 mph) +980ft
shoes: Answer Impact MTB

Did the Arlington loop with Haden. Took a detour through DC to check out some of the monuments. Speed was slow through DC as I tried to find my way on the bike trails without having to cross traffic. Did some good exploring. Legs were spent after we climbed back out of the river.

Thursday Mar 14, 2013 #

Note
slept:6.0 weight:191lbs

Accepted a new job with Amtrak in the city. Better work but not the greatest commute. But I should be able to ride more as it is mostly on the bike trail instead of major commuting roads.

4 PM

Strength 20:00 [3]

Quick lift at DLA

5 PM

Trail Running (Field) 45:01 6.21 mi (7:15 / mi) +40ft 7:12 / mi
ahr:149 max:163 shoes: Salomon Speedcross 3 (Blue #2)

Easier run at the HS than Tuesday. More wind, 25mph with gusts of 40. Cold weather as well, 45D. Only wearing shorts and a tshirt was not enough, lots of snot. Used all of the fields and the track a little. Turf field was too busy to run on.

Stretching 12 [0]

11 PM

Stretching (Roller) 20 [0]

Stretching 6 [0]

Wednesday Mar 13, 2013 #

Note
slept:6.0

No more sick button

7 AM

Commuting 49:56 [2] 14.53 mi (17.5 mph) +459ft
shoes: Answer Impact MTB

Almost 2 weeks since my last commute. Didn't plan appropriately for the temp (WC30) especially considering I am just getting over the cold. Temps dropped last night. I warmed up but still a bit cold at the end. Pace was pretty easy. Slight wind out of the S.

5 PM

Commuting 52:55 [2] 14.56 mi (16.5 mph) +614ft
shoes: Answer Impact MTB

Wicked HW25. A bit offset, enough to throw me into the curb a few times. Temp was better but my nose was running like crazy.

Traffic phenomonon at Rt 50. I was able to cross mid cycle. Must have been an accident down the road or something.

11 PM

Stretching (Roller) 20 [0]

Tuesday Mar 12, 2013 #

Note
slept:6.5 (sick)

Not quite over the hump yet

12 PM

Note

Leg was tight all day (quad, ham, calf, hip). A bit of pain in my heel.

4 PM

Strength 30:00 [3]

Lifting at DLA. No back extensions. It was broken. Had to work out in my crocs.

5 PM

Road Running (Turf) 19:58 [3] 3.01 mi (6:38 / mi) +27ft 6:35 / mi
shoes: Salomon Speedcross 3 (Blue #2)

Short but fast run at the HS. The turf was a nice alternative to the soaked fields. 10 laps. Wind was strong. Leg felt ok, but not great, during the run.

6 PM

Stretching 20 [0]

11 PM

Stretching (Roller) 20 [0]

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