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Training Log Archive: mayer22

In the 30 days ending Jun 30, 2013:

activity # timemileskm+ft
  Mountain Biking6 15:06:33 106.87 171.99 5458
  Commuting14 10:57:05 196.63(18.0/h) 316.45(28.9/h) 6165
  Trail Running11 9:34:48 65.79(8:44) 105.88(5:26) 4624
  Paddling7 4:35:00 16.36(3.6/h) 26.33(5.7/h)
  Hiking2 3:06:18 7.7(24:12) 12.39(15:02) 1050
  Road Biking2 2:40:20 52.52(19.7/h) 84.52(31.6/h) 1802
  Orienteering2 2:25:00 8.26(17:33) 13.29(10:54)
  Strength2 20:00
  Swimming2 10:00
  Road Running1 6:00 0.8(7:30) 1.29(4:40) 160
  Stretching15 2:42
  HealthCare1 1
  Total56 49:03:47 454.93 732.14 19260
  [1-5]45 47:01:38
averages - sleep:6.6 rhr:37 weight:192.4lbs

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Sunday Jun 30, 2013 #

Note
rhr:37 slept:8.0 (rest day)

Had planned a long run but got caught up in house stuff. Will have to move it to Mon or Tues. Weather seemed pretty gross anyway.
8 PM

Strength 10:00 [2]

90 situps
60 pushups
60 reverse dips
90 lunges

Saturday Jun 29, 2013 #

Note
slept:5.0

Pancakes, strawberries and fresh apple juice for post ride breakfast. Mmm. Watched the Tour.
5 AM

Road Biking 2:07:45 intensity: (4:36 @0) + (13:07 @1) + (54:07 @2) + (55:35 @3) + (20 @4) 42.56 mi (20.0 mph) +1363ft
ahr:140 max:161 shoes: Answer Impact MTB

Ride out and back to Leesburg (Rt 15) on the W&OD with Kristin. Took road bikes. Double wide on the way out and I pulled on the way back. Carried my running shoes.

Dew point finally under 70. Nice and cool at the start but started pouring sweat later on. Large tree down right when I got on the trail.
7 AM

Trail Running 43:12 intensity: (21 @0) + (9:00 @1) + (29:26 @2) + (4:25 @3) 4.62 mi (9:21 / mi) +243ft 8:54 / mi
ahr:134 max:150 shoes: INOV8 Roclite 295

Stopped for a quick easy run at Lake Fairfax. Went out on the South Trail. Tried to make it up to the creek to come back but couldn't find the right trails. Even did some shwacking to try and make it.

Ran the last 10 minutes on my own. Kristin had to head home to the kids. Had trouble finding some of the trails that were on the map. It wasn't very helpful.

Road Biking 32:35 intensity: (3:43 @1) + (16:38 @2) + (12:14 @3) 9.96 mi (18.3 mph) +439ft
ahr:140 max:153 shoes: Answer Impact MTB

Ride home from Lake Fairfax. By now the trails were packed. Specifically the last couple miles before Vienna. Took it a bit easier as my legs got going again.

The tree was starting to be cleared already. Awesome! Thanks!
10 AM

Note
slept:1.0

11 AM

Strength 10:00 [2]

90 situps
60 pushups
60 reverse dips
90 lunges
6 PM

Note
slept:2.0

11 PM

Stretching 10 [0]

Friday Jun 28, 2013 #

Note
slept:8.0

6 PM

Stretching 8 [0]

Trail Running (Fields) 42:00 intensity: (21:00 @2) + (21:00 @3) 5.52 mi (7:37 / mi)
shoes: Scott eRide Grip3

Run at Marshall HS. Misplanned my run home from the metro. Had to take the bus home and run from here instead.

The rain had just stopped :-( but it was still a bit cooler and humid. Some breeze though. The fields were pretty soaked and slow but I hadn't ran there in a while. They were also torn up some for construction. Looks like they are adding track lanes and redoing the baseball field. Lots of mud.

Trail Running 18:00 [2] 2.05 mi (8:47 / mi)
shoes: Scott eRide Grip3

Short run with Zitch out to Lemon Rd park and back. He didn't get tired until right before we got back. Also got to be off leash for a couple minutes on the trails.
7 PM

Stretching 15 [0]

Thursday Jun 27, 2013 #

Note
slept:4.0 weight:192lbs

7 AM

Commuting 48:32 intensity: (31 @0) + (18:44 @1) + (22:00 @2) + (7:17 @3) 14.52 mi (18.0 mph) +292ft
ahr:133 max:156 shoes: Answer Impact MTB

Cooler this morning but still humid.
5 PM

Commuting 49:22 intensity: (28 @0) + (4:05 @1) + (15:26 @2) + (28:20 @3) + (1:03 @4) 14.58 mi (17.7 mph) +639ft
ahr:144 max:161 shoes: Answer Impact MTB

Rain had stopped. DC roads wet and slick but VA trails mostly drive. Not many people on the trails either.
10 PM

Stretching 10 [0]

Wednesday Jun 26, 2013 #

Note
slept:4.5

Bike is in the shop getting a new fork so no commute today.
5 PM

Stretching 5 [0]

Trail Running 1:11:59 intensity: (18 @0) + (1:34 @1) + (20:48 @2) + (45:49 @3) + (3:30 @4) 8.51 mi (8:28 / mi) +574ft 7:57 / mi
ahr:147 max:164 shoes: Scott eRide Grip3

Run home from EFC. Explored Brandymore Castle (not really a castle just a rocky hill) first in order to map and see all the trails. Map looks almost like a bowl of spaghetti.

Then made my way to Haycock. Used the W&OD horse path some and the rest on Great Falls which had no shoulder at times and I had to wait to cross Haycock. Ran home on the trails from there.

Pace was fairly easy. 85F and 75DP when I started. I think the temp dropped a little but still humid.
7 PM

Stretching 20 [0]

Tuesday Jun 25, 2013 #

Note
slept:3.5 weight:191lbs

8 AM

Commuting 47:56 intensity: (14 @0) + (3:55 @1) + (31:46 @2) + (12:01 @3) 14.68 mi (18.4 mph) +199ft
ahr:138 max:153 shoes: Answer Impact MTB

Almost as hot as yesterday.
5 PM

Commuting 48:44 intensity: (3 @0) + (1:56 @1) + (6:46 @2) + (21:06 @3) + (18:53 @4) 14.46 mi (17.8 mph) +585ft
ahr:154 max:169 shoes: Answer Impact MTB

90's and humid.
6 PM

Trail Running 37:38 intensity: (16 @0) + (1:38 @1) + (13:24 @2) + (19:32 @3) + (2:48 @4) 4.52 mi (8:20 / mi) +303ft 7:50 / mi
ahr:146 max:167 shoes: Avia Stoltz

Tough run after the ride home. Legs felt heavy and slow.

Monday Jun 24, 2013 #

Note
slept:7.5 weight:193lbs

8 AM

Commuting 40:38 intensity: (21 @0) + (3:08 @1) + (21:27 @2) + (14:50 @3) + (52 @4) 13.22 mi (19.5 mph) +182ft
ahr:141 max:163 shoes: Answer Impact MTB

First hot morning ride. 80F 74DP. Good ride though.
5 PM

Commuting 43:19 intensity: (22 @0) + (3:57 @1) + (7:44 @2) + (15:58 @3) + (15:18 @4) 12.8 mi (17.7 mph) +565ft
ahr:151 max:174 shoes: Answer Impact MTB

Rain passed before my commute. Trails not too wet.

Thought my speed felt good for my effort but not sure that was the case.
11 PM

Stretching (Roller) 20 [0]

Saturday Jun 22, 2013 #

10 AM

Mountain Biking 1:28:40 [1] 12.1 mi (8.2 mph)
shoes: Scott Scale 29er

Easy ride to and from Assunpink with my Dad. He rode some single track trails on his Hybrid bike. I was very impressed.

Mom and KT met us in Assunpink with Zitch and Cappy. Zitch went for a nice swim. Cappy just thought about joining.

Friday Jun 21, 2013 #

Note
slept:4.0

8 AM

HealthCare 1 [0]

Dr looked at my R Big Toenail. Still trying to stay strong. Seems to be getting damaged from some of the shoes I am wearing.

Thursday Jun 20, 2013 #

Note
slept:7.0 weight:190lbs

7 AM

Commuting 48:35 intensity: (1:36 @0) + (15:26 @1) + (23:18 @2) + (7:58 @3) + (17 @4) 14.62 mi (18.1 mph) +393ft
ahr:133 max:161 shoes: Answer Impact MTB

Ride in. Great weather.
5 PM

Commuting 48:26 intensity: (1:00 @0) + (3:53 @1) + (11:58 @2) + (21:24 @3) + (10:11 @4) 14.5 mi (18.0 mph) +563ft
ahr:149 max:168 shoes: Answer Impact MTB

Ride home. More good weather.

Wednesday Jun 19, 2013 #

Note
slept:6.5 weight:190lbs

Feeling better this morning. Still some left over but much better.
6 AM

Trail Running 1:46:18 intensity: (4:35 @0) + (8:30 @1) + (54:30 @2) + (33:02 @3) + (5:41 @4) 11.31 mi (9:24 / mi) +1112ft 8:36 / mi
ahr:141 max:167 shoes: Salomon Speedcross 3 (Blue #2)

Morning PHT run with Tico. Comfortable pace. Humid. 65F and 65DP.

Chain Bridge to Dead Run via Turkey Run. Nice lollipop loop. Had lots of other options to avoid the lollipop but we were low on time after scrambling to parkat CB since Turkey Run was locked up.

Took a while for the watch to get a signal. Added time and distance.
8 AM

Commuting 46:22 intensity: (1 @0) + (4:06 @1) + (24:17 @2) + (17:58 @3) 14.14 mi (18.3 mph) +357ft
ahr:140 max:157 shoes: Answer Impact MTB

Nice commute in since the legs were nice and warmed up from the run. Took it fairly easy.
6 PM

Commuting 48:06 intensity: (51 @0) + (5:51 @1) + (16:34 @2) + (22:32 @3) + (2:18 @4) 13.96 mi (17.4 mph) +743ft
ahr:143 max:167 shoes: Answer Impact MTB

Ride home.

Tuesday Jun 18, 2013 #

Note
slept:9.0 (sick)

Not too sick but decided to stay home and kick the cold. Rested and drank lots of water.

Monday Jun 17, 2013 #

Note
slept:7.0 (injured)

L Hamstring very tight and R Big Toe very sore. Opted not to ride or run.

Sunday Jun 16, 2013 #

Note
slept:7.0 (rest day)

12 PM

Hiking 1:00:00 [1] 3.0 mi (20:00 / mi)

Hike and swim with Zitch and KT at Scott's Run.

Saturday Jun 15, 2013 #

Event: Adrenaline Rush Adventure Race
 

Note
slept:5.0

Note

12 Ticks
9 AM

Road Running race 6:00 [4] 0.8 mi (7:30 / mi) +160ft 6:18 / mi
shoes: Salomon Speedcross 3 (Blue #2)

Prologue
To Visitors Center and back.

Mountain Biking race 2:10:00 [4]
shoes: Scott Scale 29er

MTBO
Pretty clean ride around the state sark. Took several cut-throughs and shwacks on the windy trails. One insanely exact parallel error that I almost didn't make but then thought I was about to pass the point and turned around. Turned out I should have kept going. Only lost 5 mins which was negligible since we couldn't have started the paddle any earlier.
11 AM

Orienteering race 1:40:00 [4] 5.46 mi (18:19 / mi)
shoes: Scott eRide Grip3

First 2/3 of the Ocourse with minimal trail tavel and open woods. No lost time. We saved 6 of 19 points for the end of the race. This seemed like the optimal route choice and would also put us back at the paddle put in just as it opened. We arrived 5 min early which was just enough time to transition.
1 PM

Paddling race (Canoe 3p) 2:00:00 [4] 8.36 mi (4.2 mph)

Short paddle. Single blades. Several stops to get points off the river and on islands. Had trouble locating one of the island CPs as there were many more islands than marked. River was moving pretty fast so we were careful not to pass the right island.

Trail Running race 10:00 [4] 0.8 mi (12:30 / mi) +200ft 10:07 / mi
shoes: Scott eRide Grip3

Short trek to Wildcat Ledge Overlook
3 PM

Trail Running race 25:00 [4] 1.25 mi (20:00 / mi)
shoes: Scott eRide Grip3

Trek (RR tracks) and swim to the last paddle CP which was downriver from the takeout.

Mountain Biking race 2:15:00 [4] 21.92 mi (9.7 mph)
shoes: Scott Scale 29er

Mostly roads. Had one minor error and one major error resulting in an extra 2mi and 250ft of elevation. Also took us a second to identify the unmapped road to CP 23 at the pond
5 PM

Orienteering race 45:00 [4] 2.8 mi (16:04 / mi)
shoes: Salomon Speedcross 3 (Blue #2)

Last 6 orienteering points. Mostly clean. Did an extra 1/4 mile going around the mountain from 16 to 17. Ended up doing just about as much elevation anyway. The swim to 19 felt amazing at the end.

Friday Jun 14, 2013 #

Event: Green Ridge Adventure Challenge - CANCELED
 

Note
slept:5.0

5 PM

Stretching 8 [0]

Trail Running 55:43 intensity: (1:38 @0) + (8:10 @1) + (37:20 @2) + (8:35 @3) 6.6 mi (8:26 / mi) +290ft 8:06 / mi
ahr:135 max:152 shoes: Scott eRide Grip3

Easy run home from WFC metro. Kept my heart rate below 150 and didn't push my legs at all.

Fumbled around on the otherside of Westmoreland trying to make a new loop. Ended up having to walk through a tall grassy swamp along the powerline.
6 PM

Stretching 8 [0]

8 PM

Stretching (Roller) 8 [0]

L Leg only

Thursday Jun 13, 2013 #

Note
slept:5.5 weight:193lbs

7 AM

Commuting 50:03 intensity: (55 @0) + (7:30 @1) + (22:43 @2) + (18:55 @3) 14.57 mi (17.5 mph) +260ft
ahr:139 max:159 shoes: Salsa Moto Rapido

Rode MTB with SB8s.
70 DP but no rain yet.
Saddle loosened on the ride and started stabbing me. Got it fixed at US.
5 PM

Commuting 52:30 [3] 14.51 mi (16.6 mph) +639ft
shoes: Salsa Moto Rapido

Was expecting major storms so I didn't where my watch. Should have because I had a perfect ride through DC. Time was ok for the MTB. Didn't push too hard.

No rain. Trails were a little wet in Arlington. Small HW in Falls Church. Temps were cool. Nobody on the trails or in the city.

Wednesday Jun 12, 2013 #

Note
slept:5.5 weight:195lbs

7 AM

Commuting 41:49 intensity: (31 @0) + (3:48 @1) + (10:11 @2) + (23:30 @3) + (3:49 @4) 13.22 mi (19.0 mph) +170ft
ahr:147 max:166 shoes: Answer Impact MTB

Back in the routine. Decent pace.
5 PM

Commuting 42:43 intensity: (14 @0) + (1:37 @1) + (2:36 @2) + (11:45 @3) + (21:02 @4) + (5:29 @5) 12.85 mi (18.0 mph) +578ft
ahr:162 max:180 shoes: Answer Impact MTB

Ride home. High 80s 65DP. Had some guy suck my wheel for 4 miles and then try to blow by me and shortly after he pulled off the trail. WTF.

No map.
6 PM

Trail Running 41:02 intensity: (13 @0) + (19 @1) + (5:06 @2) + (24:29 @3) + (10:55 @4) 5.03 mi (8:09 / mi) +360ft 7:38 / mi
ahr:153 max:171 shoes: Scott eRide Grip3

Fairly light run around the neighborhood. Struggled on the last two inclines.

Stretching 12 [0]

Tuesday Jun 11, 2013 #

Note
slept:7.5

Missed alarm. Woke up late so I didn't ride.
11 PM

Stretching (Roller) 10 [0]

L Leg only

Monday Jun 10, 2013 #

Note
slept:3.5

8 hours of driving, 4 in the rain, 2 in a downpour.

Had hoped to run on the way home but was trying to outrun the storm and the tornadoes.

Sunday Jun 9, 2013 #

Note
slept:9.5 weight:195lbs

6 PM

Stretching 8 [0]

Trail Running 50:27 intensity: (26 @0) + (1:50 @1) + (2:54 @2) + (21:06 @3) + (21:26 @4) + (2:45 @5) 6.01 mi (8:24 / mi) +916ft 7:20 / mi
ahr:157 max:180 shoes: Scott eRide Grip3

Quick run at Turkey Run. A little shorter than I had hoped but I kept a good pace throughout. Think I missed out on one little trail (south end) that I could have added. Stuck to the hills and didn't do any of the PHT.
7 PM

Stretching 10 [0]

Saturday Jun 8, 2013 #

Note
slept:7.5 (rest day)

Friday Jun 7, 2013 #

Note
slept:5.0

Note

Visited Bushkill falls in the rain. Lots of stairs. Lots of water.
6 PM

Swimming 5:00 [1]

Same as yesterday.

Thursday Jun 6, 2013 #

Note
slept:9.0

11 AM

Mountain Biking 4:06:21 intensity: (1:09:24 @0) + (1:09:29 @1) + (1:06:35 @2) + (37:30 @3) + (2:51 @4) + (32 @5) 29.91 mi (7.3 mph) +2979ft
ahr:128 max:254 shoes: Scott Scale 29er

Rode at Gamelands and Big Pocono again. Started and ended at the cabin this time. Rode quite a bit more singletrack today but it was more enjoyable. Still some very technical and rocky sections but better flow. Didn't have much overlap from the other day.

Spent a lot more time stopping to look at the map this time (~30 min) with lots more trail intersections and route options. Got lost right off the bat. Checked my compass at the wrong time. Should have used it a bit more. Thought the singletrack had grown over at about mile 7. Ended up seeing the trailhead a bit further down the road. Also was careful looking for the trail at mile 12. Backtracked twice to look for it. The rail trail leading into Camelback was pretty bad. Singletrack from 22-24 was a great find. It wasn't on my map.

A light rain started about 3 hours in. Didn't really become a problem until I got on the road on the way back to the house.
6 PM

Swimming 5:00 [1]

Not really training. Playing in the pool with niece and nephew. Did a few laps though. Legs were very tired from the bike ride.
11 PM

Stretching 10 [0]

Super tight. Some stretching and also the roller.

Wednesday Jun 5, 2013 #

Note
slept:8.0

8 PM

Paddling (Canoe double) 30:00 [1] 1.5 mi (3.0 mph)

Night paddle with KT.

Tuesday Jun 4, 2013 #

3 PM

Mountain Biking 2:06:00 [1] 20.7 mi (9.9 mph) +275ft
shoes: Scott Scale 29er

Lehigh Gorge Rail Trail with KT and Dad. Pace was slow and steady with a few shorts stops on the way up. Led a nice paceline on the way back down. Significant difference down as opposed to up. Climbed a surprising 275ft up the trail.

Monday Jun 3, 2013 #

Note
slept:8.0

11 AM

Hiking 2:06:18 [1] 4.7 mi (26:52 / mi) +1050ft 22:11 / mi
shoes: Asics 2110 (#2)

Hike with Dad and KT around Big Pocono State Park. We accessed the park via a pipeline straight up the mountain to a rail trail. Good use of maps. Using Dad's GPS was a bonus.

Hike started with a 1000 ft climb and then we walked around up top to check out the views before a steady descent.

Hiking +997ft

My gpx of the climb.
1 PM

Mountain Biking 3:00:32 intensity: (30:14 @0) + (1:07:10 @1) + (58:45 @2) + (24:17 @3) + (6 @4) 22.24 mi (7.4 mph) +2204ft
ahr:127 max:160 shoes: Scott eRide Grip3

Started off trying to find the rail trail through Camelback. Unsuccesful, and ended up riding on the slopes and doing some bikewhacking. Eventually got back to the trail and flew for a few minutes. At the end of the rail trail pushed my bike up the mountain and then spent the next 70 minutes doing 5 miles on an extremely rocky and technical trail. Typical Pennsylvania trail. It was mostly rideable but I did have to walk several sections, especially the section along the creek and some of the climb back up the ridge. The trail was pretty neat though and good training. Just not a "fun" ride. Think I would ride it in the opposite direction next time. There were a lot of trails around to be explored but the map I had kept me on track.

Spent the last hour exploring the trails on the plateau in the Game Lands. Some rooty singletrack, rocky roads, and dirt roads as well. Looking forward to coming back to the plateau later in the week for some more exploring. Don't know that I'll venture down the rocky trail again though.

Net elevation gain of 800+ft. Watch died just after I stopped the workout. About 15 min of stoppage time.

Sunday Jun 2, 2013 #

Note
slept:8.0 (rest day)

11 AM

Paddling (Row boat) 30:00 [1] 1.0 mi (2.0 mph)

Beach and back with mom. Row boat was difficult at times. A lot because of weight distribution. That and my lack of coordination.
9 PM

Paddling (Canoe double) 25:00 [1] 1.5 mi (3.6 mph)

After dinner paddle with KT

Saturday Jun 1, 2013 #

Note
slept:6.0

10 AM

Trail Running 1:13:29 intensity: (18 @0) + (11 @1) + (9:55 @2) + (58:22 @3) + (4:43 @4) 9.57 mi (7:41 / mi) +626ft 7:14 / mi
ahr:150 max:163 shoes: Scott Scale 29er

First run of vacation. Warm and sunny. Did the Millstone Trails again. Added the loop through Roosevelt. Scout trails were great. My nature posts are still standing strong. Trails was a bit rough just after crossing Rochdale. The road run back was blah. Think I may double back on the trail and explore some other options to reduce the time on the road.

Legs have felt heavy and slow all week. Really struggled on the small uphills at the end. Planning to rest tomorrow.
5 PM

Paddling (Canoe solo) 30:00 [1] 1.5 mi (3.0 mph)

Solo canoe exploring the lake with my niece.
6 PM

Paddling (Canoe double) 15:00 [1] 1.0 mi (4.0 mph)

To the beach and back with BIL and niece.
8 PM

Paddling (Canoe double) 25:00 [1] 1.5 mi (3.6 mph)

After dinner paddle with KT

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