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Training Log Archive: mayer22

In the 30 days ending Apr 30, 2012:

	activity	#	time	miles		km		+ft
	Trail Running	10	7:43:36	54.81	(8:27)	88.21	(5:15)	3484
	Commuting	9	6:59:45	125.11	(17.9/h)	201.34	(28.8/h)	5652
	Stretching	20	5:17:00
	Mountain Biking	2	3:24:32	34.01	(10.0/h)	54.74	(16.1/h)	1906
	Road Biking	6	2:49:51
	Strength	3	1:38:00
	Orienteering	1	1:10:23	6.39	(11:01)	10.28	(6:51)	318
	Road Running	6	53:14
	Hiking	1	45:00	1.8	(25:00)	2.9	(15:32)	54
	Paddling	1	35:00	2.27	(3.9/h)	3.65	(6.3/h)	2
	Total	45	31:16:21	224.39		361.12		11416
	[1-5]	32	24:37:49
averages - sleep:7.5 weight:194lbs

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Monday Apr 30, 2012 #

Note
slept:7.0 weight:193lbs

8 AM

Commuting 54:59 16.28 mi (17.8 mph) +700ft
ahr:135 max:153 shoes: Answer Impact MTB

Ride to work

4 PM

Commuting 53:42 16.39 mi (18.3 mph) +950ft
ahr:142 max:163 shoes: Answer Impact MTB

Ride home. Hit about half the lights which can slow me down which is mediocre but I made both the light at 50 and 29. Thought my time was pretty good considering my fitness, HR, and the lights.

Sunday Apr 29, 2012 #

Note
slept:9.0 weight:192lbs

4 PM

Stretching 10:00 [0]

Stretch and heat before run.

Trail Running (Field) 1:01:01 8.17 mi (7:28 / mi) +67ft 7:25 / mi
ahr:153 max:165 shoes: Asics 2110 (#2)

Run in McLean with Baxter. Loops around the park are 1.2 miles. Much better than the HS.

My legs were a little tired from yesterday. Weaved around at the end to break 60min. Probably should have just done another loop.

5 PM

Stretching 20:00 [0]

Saturday Apr 28, 2012 #

Event: QOC Rosaryville

Note
slept:7.5 weight:194lbs

10 AM

Mountain Biking 5:36 1.57 mi (16.8 mph) +47ft
ahr:136 max:150 shoes: Scott Scale 29er

Warmup

Mountain Biking race (Orienteering) 1:15:05 12.04 mi (9.6 mph) +844ft
ahr:146 max:168 shoes: Scott Scale 29er

Felt pretty good. Not super strong on the climbs but my navigation was good. The bike was great. Have some fine tuning to do still.

A lot of route choices. Usually choosing between the fast hardpacked but windy MTB trail or straight doubletracks that could be slow and a little out of the way.

The big thing with MTBO is taking routes that require less navigation. The less you have to stop and look at fine details on your map the faster you will be. I felt good about all my route choices except 8 and 13 where I should have taken the more direct route instead of going around. 8 was a tossup and then realized I probably should have gone the other way. On my way to 13 I missed a trail so instead of back tracking I just continued around and climbed up along the powerlines instead.

I lost time going to 7. I changed my mind on my route because I was unsure of what was marked on the map. Lost two minutes.

I was slow on my way to 12 because I misread the map.

12 PM

Orienteering race 1:10:23 6.39 mi (11:01 / mi) +318ft 10:31 / mi
ahr:146 max:169 shoes: Scott eRide Grip2

Another good run but definitely slow running. The climbs were slow and even some of the flats. My lack of training in recent weeks and hill workouts in general is definitely obvious.

I thought the course was good except for 15 where we did an out and back. This actually was where I made my only significant mistake. I apparently took a poor bearing and have to recover.

Lots of green on the map. Some was clearer than others. Also a lot of trails on the map. I used them quite a bit but not too much.

Several points were not on huge visible features which meant some searching was in store when I got close.

Blue - Splits

MTBO (Long) - Splits

Friday Apr 27, 2012 #

Note
slept:6.0

8 AM

Commuting 53:34 16.28 mi (18.2 mph) +526ft
ahr:136 max:157 shoes: Answer Impact MTB

Ride to work. Was a little colder than the forecast lead me to believe. Feet felt ok. Glute is still tight from the injury in December and I felt it on the flat section at the end. It may help if I slide my seat down a little.

There was apparently a decent tailwind. Looks like I will have a strong headwind on the way home.

5 PM

Commuting 59:44 16.39 mi (16.5 mph) +782ft
ahr:144 max:164 shoes: Answer Impact MTB

Ride home was tough. Not much luck with the lights and the headwind was wicked (20+mph). Was surprised with my fitness I was able to get home in under an hour given the conditions.

Thursday Apr 26, 2012 #

Note
slept:7.0

5 PM

Stretching 5:00 [0]

Stretch and heat before run

Trail Running (Field) 1:00:29 8.28 mi (7:18 / mi) +38ft 7:16 / mi
ahr:158 max:170 shoes: Asics 2110 (#2)

Ran at the HS again. Fields were all full but I was able to avoid the games and lacrosse practice. Laps around the fields are amazingly boring but I was so eager to run I did a whole hour.

I started pretty easy and then started working harder as I realized I was going to run for longer.

I managed to climb 38 feet over 8 miles which is pretty impressive.

6 PM

Stretching 20:00 [0]

Wednesday Apr 25, 2012 #

Note
slept:6.0

7 PM

Note

New MTB arrived today. XL Scott Scale 29er Expert. It's big.
http://www.scott-sports.com/global/en/products/221...
My first carbon frame and my first all new bike.

I put it together and added the pedals. Weighed in at 24.5 lbs.

It's sexy.

8 PM

Trail Running (Field) 33:30 4.35 mi (7:42 / mi) +51ft 7:37 / mi
ahr:141 max:156 shoes: Asics 2110 (#2)

Short run in the athletic fields at the HS across the street. They were playing lacrosse on some of the fields which limited my loops. I did get to run on the turf before I left though.

Haven't run at night for a while. It was the perfect tmeperature for night run.

Stretching 20:00 [0]

Tuesday Apr 24, 2012 #

Note
slept:7.0

2 PM

Stretching 10:00 [0]

and heat

3 PM

Trail Running 59:55 7.22 mi (8:18 / mi) +1214ft 7:10 / mi
ahr:153 max:176 shoes: Asics 2110

Weather was finally bearable with the clothes I had. It was actually almost pleasant. I ran at the Smartview trails along the Parkway near KT's parents house. Baxter ran with me.

I am definitely out of shape now. Less than two months to Untamed. Not sure how this is going to fly.

I heated and stretched before and after.

4 PM

Stretching 20:00 [0]

and heat

Monday Apr 23, 2012 #

Note
slept:7.5

Cold weather again with wind and SNOW!

Sunday Apr 22, 2012 #

Event: QOC Mason Neck

Note
slept:8.0

Emergency trip down to Floyd late Saturday night. Arrived at 4am.

Packed running shorts and shirt but weather is in the 30/40s with 20+ mph wind and rain. Don't think I have the appropriate gear.

Saturday Apr 21, 2012 #

Event: Rev3 Epic Adventure Race

10 AM

Trail Running (Field) 30:06 4.08 mi (7:22 / mi) +96ft 7:12 / mi
ahr:153 max:168 shoes: Asics 2110

11 AM

Stretching 10:00 [0]

Friday Apr 20, 2012 #

Note
slept:7.5

7 AM

Commuting 53:05 16.19 mi (18.3 mph) +700ft
ahr:140 max:157 shoes: Answer Impact MTB

Full commute. Legs are definitely weaker from the time off but not too bad.

I have been feeling a little bit of heel pain while walking barefoot in my right foot lately but they both seem to be handling the training I've been doing so far. Just taking it easy for now. Stretching my legs well and heating when I can.

6 PM

Hiking 45:00 [0] 1.8 mi (25:00 / mi) +54ft 24:18 / mi

One of KTs best friends is getting married so we went down to Aquia Harbor for the rehearsal and dinner. We fought through some 95S traffic.

The dinner was a cookout. The trail to Government Island started right there so we tool a leisurely walk to explore the quarries that helped build DC. The area was nice. I realized I should have used my watch after we had started.

When we were crossing over a marsh we saw an otter gathering dinner. It was really cool to see him.

Thursday Apr 19, 2012 #

Note
slept:9.5

6 PM

Trail Running 32:33 3.58 mi (9:05 / mi) +206ft 8:37 / mi
ahr:136 max:154 shoes: Asics 2110

Had planned to run in McLean before picking up KT but traffic made me change plans and run at Wakefield instead.

7 PM

Stretching 25:00 [0]

Wednesday Apr 18, 2012 #

Note
slept:7.0

8 AM

Commuting 18:21 5.49 mi (18.0 mph) +92ft
ahr:128 max:145 shoes: Answer Impact MTB

Dropped the car off for service.

Go figure the first day in 2 weeks that I ride is the first day in a month that it rains. Just a light rain but with the wet roads and my foot there was no reason to go fast. The rain is very much needed.

5 PM

Commuting 20:01 5.45 mi (16.3 mph) +251ft
ahr:133 max:153 shoes: Answer Impact MTB

Commute back to the dealer to pick up the car. Not raining this time.

6 PM

Strength 35:00 [3]

Gym with KT.

Back to a more regular strength workout.

Tuesday Apr 17, 2012 #

Note
slept:6.5

6 PM

Trail Running (Field) 25:51 3.19 mi (8:06 / mi) +69ft 7:56 / mi
ahr:140 max:155 shoes: Asics 2110

Ran around the fields at Lewinsville Park

Note

Mowed the lawn. First time this year. Long overdue.

Monday Apr 16, 2012 #

Note
slept:7.5

5 PM

Strength 20:00 [3]

First strength work in 2 weeks. Definitely noticed that I wasn't as strong.

Road Biking (Stationary) 20:01
ahr:150 max:170

Road Running (Elliptical) 5:01
ahr:150 max:161

6 PM

Stretching 20:00 [0]

Sunday Apr 15, 2012 #

Note
slept:7.5

Spent the morning and early afternoon on the rocks. Set up 4 rappel lines for the students to learn and practice. The fourth was next to a great crack for top roping which made it difficult to start your rappel there but we were able to alter it and make it easier for students.

After the first set got through the rappel Doug got started on some ascending. A few students tried and Eddy, Pleban, and I got in some practice for Untamed. Then the 3 of us had to leave in order to make it home before it got too late.

Saturday Apr 14, 2012 #

Note
slept:7.5

Started the Academy off working on Orienteering. Taught the important info about maps and compasses and after lunch we walked around to observe some terrain features and work with the map a bit.

3 PM

Paddling 35:00 [1] 2.27 mi (3.9 mph) +2ft

We paddled the loop in duckies. The students spent the first 30+ min practicing in the pool below the falls and waiting for some extra safety boats. We had about 15 boats of students so the extra help was good.

I adjusted the time to take out most of the time we spent sitting. The way the loop works is you go about 1 mile of paddling several quick rapids(Class II+ and III). There is a pool after each rapid to collect everyone and discuss the best route for the next one. Very good for beginners to get some practice on bigger rapids.

Eddy and I cruised through everything. Helped to have the safety boats spot a few rocks for us.

Best part is after you finish the loop you are only a short walk from where you started. It's been several years since I paddled this and it was nice to do it again instead of the typical Middle Yough trip or Casselman.

6 PM

Trail Running 1:11:18 6.71 mi (10:38 / mi) +1227ft 9:03 / mi
ahr:132 max:163 shoes: Asics 2110

Easy run up to Kentuck Knob and back. One of the students came along so the pace was fairly slow. Still good to get out and test my foot. A light drizzle kept us cool.

Friday Apr 13, 2012 #

Event: US Individual Championships (Sprint/Middle/Long/Trail)

Note

AAS/TeamSOG Race Academy, Ohiopyle, PA

Note
slept:7.5

5 PM

Stretching 10:00 [0]

Pre run stretch.

Heated calf and hip as well.

6 PM

Trail Running 58:53 *** 5.39 mi (10:56 / mi) +501ft 10:02 / mi
ahr:133 max:162 shoes: Asics 2110

Got to Ohiopyle early enough to get in a nice run before dinner. Just an easy run to see how my foot was doing. I ran with Eddy around Ferncliff inside the loop and then did the trail just outside the loop stopping by Cucumber Falls and the natural slides. Trails were technical which didn't seem to bother my foot more than smooth trails.

Eddy made lots of stops to take pictures of the flowers and scenery which kept the pace down.

7 PM

Stretching 15:00 [0]

Thursday Apr 12, 2012 #

Note
slept:7.5 weight:197lbs

Had a little bit of pain in my heel this morning. My shin was also bothering me a bit last night. Guessing because I haven't run in a while.

Wednesday Apr 11, 2012 #

Note
slept:4.5

KT had to be at work early and I am not ready to ride yet so I got up with her.

5 PM

Stretching 15:00 [0]

6 PM

Trail Running (Field) 30:00 3.83 mi (7:50 / mi) +15ft 7:48 / mi
ahr:138 max:155 shoes: Asics 2110 (#2)

Ran at around the High School fields to test out my foot. Kept a comfortable pace but wasn't trying to push anything.

Foot felt pretty good. I did finally notice significant tightness in my leg. Not sure if this is the cause of the PF or a side effect but I definitely plan to work on this with heat, stretching, rolling, and hot tubs when possible.

Think I can handle short steady runs like this on maybe an every other day basis as long as I stretch out before. Once my leg feels loose again I'll start picking up the pace.

Stretched pre and post run.

Saw the boy and girls mile as they were having a track meet today. Brought back lots of memories.

Stretching 20:00 [0]

Tuesday Apr 10, 2012 #

Note
slept:8.0

6 PM

Road Biking (Stationary) 22:00
ahr:149 max:165

Shortened workout so no warmup or cool down but similar to the last two times.

Road Running (Elliptical) 11:10
ahr:155 max:169

Worked some in reverse which was interesting. It was hard to keep the RPMs up which made my HR drop but it was really hard on my calves. Maybe a little too hard considering the PF. Will stretch and roll the legs out tonight for sure.

7 PM

Stretching 20:00 [0]

Monday Apr 9, 2012 #

Note
slept:6.5

6 PM

Stretching 7:00 [0]

Road Biking (Stationary) 36:46
ahr:143 max:175

Similar structure to Saturdays workout. Broke into Z5 for a few seconds.

Road Running (Elliptical) 12:00
ahr:159 max:173

9 PM

Note

Rolled out my legs and back

Sunday Apr 8, 2012 #

Note
slept:7.5 (rest day)

Happy Easter

Saturday Apr 7, 2012 #

Note
slept:10.0 (injured)

2 PM

Road Biking (Stationary) 40:01
ahr:141 max:170

5 min warm up/cool down @ 70 rpm
Increased resistance throughout
Held 90 RPMs with some 100 RPM tempos toward the end.

3 PM

Road Running (Elliptical) 10:01
ahr:155 max:168

Stretching 20:00 [0]

Friday Apr 6, 2012 #

Note
slept:7.0 (injured)

5 PM

Stretching 10:00 [0]

Road Biking (Stationary) 31:03
ahr:142 max:167

Kept cadence between 90 and 100. Increased resistance throughout workout.

Road Running (Elliptical) 10:02
ahr:162 max:168

6 PM

Stretching 15:00 [0]

Thursday Apr 5, 2012 #

Note
slept:7.5 (injured)

Wednesday Apr 4, 2012 #

Note
slept:8.5 (injured)

Went to the Podiatrist. Didn't really tell me anything I hadn't read already. He taped my foot up though which I had considered doing on my own if I decided to run.

He gave me some heel pads for my shoes and I think I might try and get a night splint.

6 PM

Stretching 25:00 [0]

Thorough stretch of legs

Road Biking (Stationary) 20:00 [3]
ahr:130

Didn't seem to bother my foot at all. Kept cadence between 90 and 100.

Road Running (Elliptical) 5:00 [3]
ahr:130

Wasn't on here for long but didn't seem to bother my foot.

Tuesday Apr 3, 2012 #

Note
slept:7.5 (injured)

Had planned to ride in to work but decided it was best not to because of my foot. Doctors appointment tomorrow.

Monday Apr 2, 2012 #

Note
slept:7.5

8 AM

Commuting 48:00 16.28 mi (20.4 mph) +700ft
ahr:142 max:161 shoes: Answer Impact MTB

Fastest commute so far! Average speed over 20.

The lights were kind and my legs felt good. Wondering if it had anything to do with my nice MTB ride yesterday.

Temp was a little cold was wishing I had another shirt and long fingered gloves when I started.

5 PM

Commuting 58:19 16.36 mi (16.8 mph) +950ft
ahr:145 max:163 (injured) shoes: Answer Impact MTB

Forgot to check and mention but I am pretty sure there was a ~10mph tailwind on my ride in today. Probably helped with the record time.

Ride home was into a 15mph+ headwind. Pain in my heel again.

Sunday Apr 1, 2012 #

Note
slept:9.0

2 PM

Strength 43:00 [3]

Gym with KT

3 PM

Note

Finished off some yardwork so KT could plant everything. All we have left are the vegetables next weekend.

4 PM

Mountain Biking 2:03:51 *** 20.4 mi (9.9 mph) +1015ft
ahr:140 max:240 (injured) shoes: Salsa Moto Rapido

Went to Wakefield/Accotink for a ride since I couldn't run. Haven't gotten a good trail ride in with good conditions since last season. I had a real good time. I have really warmed up to the trails here since moving up to the DC area. There are some sections I really don't like but there are other really good flowy sections. It is by no means the Appalachian Mountains but they are still fun.

I covered all the trails in Wakefield and then road to Accotink. There are so many short trails over there. I think I covered a good bit of them but I know there are areas I missed. I then came back for another short loop at Wakefield. My bike comuter said I covered over 22 miles. Although I didn't caluibrate for these tires I would expect that estimate to be short if anything.

I felt pretty good as far as strength and speed goes.

I was feeling a lot of pain in my foot. Every time I put my left foot down to turn around or step over a log it hurt. It hurts a lot just to walk around now. Downed some Vitamin I and icing as I type.

Planning to take a trip to the Podiatrist this week.

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