Training Log Archive: mayer22In the 30 days ending Nov 30, 2018:
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Friday Nov 30, 2018 #
5 PM
Strength 40:00 [2]
Everything
Super fast
Super fast
Road Biking (Trainer) 20:01
ahr:147 max:166
Trainer at gym
8 PM
Strength 20:00 [3]
Leg raises
Pushups
Side crunches
V Ups
Side planks
Pushups
Side crunches
V Ups
Side planks
Thursday Nov 29, 2018 #
3 PM
Trail Running 1:19:11 9.11 mi (8:42 / mi) +1494ft 7:31 / mi
ahr:160 max:185 shoes: Brooks Mazama
Pandapas w/Zitch/Skip
Added a big climb and did some more hilly terrain but was on the doubletrack and forest road along the ridge.
Ankle seemed to do pretty well at times. Got a tendonitis feeling in my LKnee again on the two descents. Not bad enough that I had to stop just enough to bother me and affect my stride a bit.
Added a big climb and did some more hilly terrain but was on the doubletrack and forest road along the ridge.
Ankle seemed to do pretty well at times. Got a tendonitis feeling in my LKnee again on the two descents. Not bad enough that I had to stop just enough to bother me and affect my stride a bit.
Wednesday Nov 28, 2018 #
4 PM
Road Biking (Trainer) 39:01
ahr:142 max:173
Trainer at gym
5 PM
Strength 12:00 [2]
Mostly core
Tuesday Nov 27, 2018 #
11 AM
HealthCare (PT) 40:00 [0]
Physical Therapy
Worked on ankle strength, balance, and stability. Also worked on dorsiflexion.
Worked on ankle strength, balance, and stability. Also worked on dorsiflexion.
2 PM
Strength 1:00:00 [2]
Everything plus extra core.
Monday Nov 26, 2018 #
12 PM
Trail Running 1:19:41 9.41 mi (8:28 / mi) +1227ft 7:32 / mi
ahr:149 max:170 shoes: Salomon Speedcross Vario
Pandapas w/Zitch/Skip
45F. Felt chilly because of some wind but warmed up.
My ankle was a bit tender at the start but loosened up. Correspondingly started on easy trails and progressively increased difficulty. Effectively did my long summer loop backward. My ankle seemed to do OK on the technical gap trails. I was being cautious.
45F. Felt chilly because of some wind but warmed up.
My ankle was a bit tender at the start but loosened up. Correspondingly started on easy trails and progressively increased difficulty. Effectively did my long summer loop backward. My ankle seemed to do OK on the technical gap trails. I was being cautious.
Friday Nov 23, 2018 #
2 PM
Hiking 20:46 0.44 mi (47:12 / mi) +154ft 35:28 / mi
ahr:94 max:129
Attempted family walk to Keffer Oak on our way to get a Christmas tree. The girls were not in the mood (tired and hungry). It was also 35F out. We made it halfway.
Thursday Nov 22, 2018 #
11 AM
Trail Running - Pack 1:02:44 [3] 6.19 mi (10:08 / mi) +613ft 9:16 / mi
ahr:101 max:155 shoes: Salomon Speedcross Vario
Pandapas w/Zitch/Skip/E 35# pack
Started on easy trails and then ankle loosened up and did a bit more.
Felt strong but might have been because it was mostly flat. E did well except for the downhill at the end. She seems to really dislike downhills.
Started on easy trails and then ankle loosened up and did a bit more.
Felt strong but might have been because it was mostly flat. E did well except for the downhill at the end. She seems to really dislike downhills.
Wednesday Nov 21, 2018 #
3 PM
Road Biking - Trailer 1:16:17 15.49 mi (12.2 mph) +635ft
ahr:149 max:176 shoes: Giro Rumble
Family Ride on Huck w/Nut/E
Went to the mall and then stopped at the Duck Pond to feed the ducks on the way back to the school/playground.
45F but sunny until the sun went down and a 10MPH NW wind.
Girls stayed warm in the trailer but got cold whenever they got out.
Went to the mall and then stopped at the Duck Pond to feed the ducks on the way back to the school/playground.
45F but sunny until the sun went down and a 10MPH NW wind.
Girls stayed warm in the trailer but got cold whenever they got out.
Tuesday Nov 20, 2018 #
1 PM
Strength 1:00:00 [2]
Everything plus extra abs
2 PM
Road Biking (Trainer) 20:00
Hopped on the trainer for a little before I had to leave the gym.
HealthCare (PT) 45:00 [0]
Physical Therapy session with Jordan.
Just an intro so that he could assess my ankle and leg.
Just an intro so that he could assess my ankle and leg.
Monday Nov 19, 2018 #
7 PM
Hiking 50:30 1.81 mi (27:54 / mi) +596ft 21:16 / mi
ahr:95 max:152 shoes: Avia Stoltz
Midnight Moonlight Hike w/Nut
A little cloudy but still enough light to keep the lights off. Warm night. Good activity for an otherwise day off.
A little cloudy but still enough light to keep the lights off. Warm night. Good activity for an otherwise day off.
Sunday Nov 18, 2018 #
10 AM
Trail Running - Pack 3:48:40 10.69 mi (21:23 / mi) +2565ft 17:26 / mi
ahr:99 max:172 shoes: Salomon Speedcross Vario
Open 6 Orienteering w/Nut 55# pack
We had planned to do some of the biking points as well but I forgot the trailer connector on my road bike :-( Since we didn't ride the dogs could have joined us but that obviously wasn't the plan so no way to account for it.
We had a great day in the woods though. Weather was great and the woods were mostly clear. Nut liked when we found candy at the controls. We did try and sidehill in one spot that was too steep and littered with downed trees. Otherwise, we had a good loop for how much we wanted to do.
I made 3 small errors. 2 were just misreading the map.
Ankle felt tweaked a few times. Having the pack slowed me up which was good. Otherwise, I would have wanted to run down more steep slopes which would have been asking to twist it more. The extra weight wasn't a big factor for the ankle I don't think, but maybe some lost agility/reactiveness.
We had planned to do some of the biking points as well but I forgot the trailer connector on my road bike :-( Since we didn't ride the dogs could have joined us but that obviously wasn't the plan so no way to account for it.
We had a great day in the woods though. Weather was great and the woods were mostly clear. Nut liked when we found candy at the controls. We did try and sidehill in one spot that was too steep and littered with downed trees. Otherwise, we had a good loop for how much we wanted to do.
I made 3 small errors. 2 were just misreading the map.
Ankle felt tweaked a few times. Having the pack slowed me up which was good. Otherwise, I would have wanted to run down more steep slopes which would have been asking to twist it more. The extra weight wasn't a big factor for the ankle I don't think, but maybe some lost agility/reactiveness.
Friday Nov 16, 2018 #
4 PM
Strength 15:00 [2]
Mostly abs
Road Biking (Trainer) 30:00
Fitting this into a busy day.
Road Running 8:00 [1] 0.8 mi (10:00 / mi)
shoes: Asics GT-2000 3
Warm-up/cool-down
Thursday Nov 15, 2018 #
12 PM
Note
Icy outside. Slipped and fell walking around. Bumped (bruised?) knee.
Ankle a tiny bit sore.
Knees a bit sore, falling didn't help.
Ankle a tiny bit sore.
Knees a bit sore, falling didn't help.
Road Running 5:00 [1]
shoes: Asics GT-2000 3
Warm-up/cool-down
Strength 35:00 [2]
No legs.
Wednesday Nov 14, 2018 #
1 PM
Trail Running 1:21:45 9.85 mi (8:18 / mi) +747ft 7:45 / mi
ahr:156 max:169 (injured) shoes: Brooks Mazama
Pandapas w/Zitch/Skip. Mostly flat because I didn't want to deal with too many downhills. Also mostly smooth trails. Rocks and roots were not my ankles friend today. Otherwise felt fine. Tweaked it a few times.
First time in and out of the upper lot in a while. Also first time, maybe ever, running up Lady Slipper.
Tweaked my knee somehow at the top of Joe Pye. I don't think I did anything but all of a sudden felt a twinge. Rubbed it out a bit and then slowly ran it out. Think it may have been due to my tights (???).
Wore gloves (35F) but warmed up pretty quickly and stuffed them down my tights.
First time in and out of the upper lot in a while. Also first time, maybe ever, running up Lady Slipper.
Tweaked my knee somehow at the top of Joe Pye. I don't think I did anything but all of a sudden felt a twinge. Rubbed it out a bit and then slowly ran it out. Think it may have been due to my tights (???).
Wore gloves (35F) but warmed up pretty quickly and stuffed them down my tights.
Tuesday Nov 13, 2018 #
1 PM
Road Biking (Trainer) 15:00
Trainer at gym.
Ankle felt great
Ankle felt great
Road Running (Treadmill) 15:00 [3] 1.5 mi (10:00 / mi)
(injured) shoes: Asics GT-2000 3
Treadmill at gym.
Ankle felt pretty good. Got up to 8:30 pace without much cause for conern.
Ankle felt pretty good. Got up to 8:30 pace without much cause for conern.
Strength 40:00 [2]
Mostly abs and legs.
First time on calf and leg press. Could feel tension in my achilles on first calf set but not as bad on 2nd and 3rd.
First time on calf and leg press. Could feel tension in my achilles on first calf set but not as bad on 2nd and 3rd.
Monday Nov 12, 2018 #
4 PM
Strength 45:00 [2]
Everything minus front and back flys, calves
Extra Abs
Extra Abs
Friday Nov 9, 2018 #
10 AM
Hiking 1:00:47 1.17 mi (51:57 / mi)
ahr:85 max:131 shoes: Avia Stoltz
Walk w/Skip/Nut/E
Zitch was bad and stayed home.
It was wet and cold out. We enjoyed drinking raindrops off pine needles.
Zitch was bad and stayed home.
It was wet and cold out. We enjoyed drinking raindrops off pine needles.
Thursday Nov 8, 2018 #
12 PM
Road Biking (Trainer) 10:00 [1]
(injured)
Easy spin on a trainer at the gym
Strength 25:00 [2]
Abs and legs
Pushups and dips
Pushups and dips
Road Running (Elliptical) 10:00 [2]
(injured)
Elliptical with some good resistance
Road Running (Treadmill) 5:00 [2] 0.4 mi (12:30 / mi)
(injured) shoes: Asics GT-2000 3
A few minutes on the treadmill. Just testing it out after warming it up a bit during through the workout. 5mph seemed to be the fastest it wanted to go.
Wednesday Nov 7, 2018 #
11 AM
Strength 40:00 [2]
(injured)
Skipped legs
Sunday Nov 4, 2018 #
1 AM
TA race 20:00 [0]
Transition to the final foot section. Again we weren't sure how well my foot would hold up but we figured we'd try and see. I had the medic re-stabilize my shoe after I changed into trekking shoes. He gave me some Percoset to take when it was time for my next dose.
2 AM
Orienteering race 3:49:00 [4]
shoes: Salomon Speedcross Vario
Took trekking poles and we moved pretty slow to start. Unfortunately this time we started with some more technically demanding CPs so that we could finish the loop closer to the actual finish. The uphills weren't too much pain and traversing was surprisingly not so bad. Descending was the worst. Most of the pain seemed to be coming from my Achilles. Rolling the ankle hurt as well.
As we got off of the more difficult terrain and onto more trails and roads I started feeling comfortable enough to shuffle (slowly) at times, so we did. This saved us from some really slow and boring walking. When it was time for my next round of pain meds I didn't feel I needed it so I let it go.
We finished the loop and the race. We had one small error. Earl took lead nav for the last section to let me focus on my ankle and he was having some sleep monsters. He let us walk by a CP that we had to come back for. I also caught him trying to sleep while staring at the map a few times.
As we got off of the more difficult terrain and onto more trails and roads I started feeling comfortable enough to shuffle (slowly) at times, so we did. This saved us from some really slow and boring walking. When it was time for my next round of pain meds I didn't feel I needed it so I let it go.
We finished the loop and the race. We had one small error. Earl took lead nav for the last section to let me focus on my ankle and he was having some sleep monsters. He let us walk by a CP that we had to come back for. I also caught him trying to sleep while staring at the map a few times.
Saturday Nov 3, 2018 #
7 AM
Adventure Racing 22:13:00 [0]
Race the Ridge Rampage w/Earl
Nice weather. A little chilly at night. Reasonably short course. A lot of riding on roads (paved and gravel) with some out and backs. Quite a bit of foot navigation. Mountains were beautiful with fall colors.
We finished 3rd overall. We missed one CP because we thought it was misplotted but were the fastest team to finish. We couldn't find the CP after searching for 15 minutes. Turned out it was hiding behind a tree stump right next to us.
I sprained my ankle halfway through. First ankle sprain ever. After a couple hours of riding it stiffened and became quite painful to ride or walk on. Had the medic help fix it up and things got much more manageable. Took the rest of the race easy and slow as we had plenty of time to finish the race. Earl did a lot of the heavy lifting towards the end.
Nice weather. A little chilly at night. Reasonably short course. A lot of riding on roads (paved and gravel) with some out and backs. Quite a bit of foot navigation. Mountains were beautiful with fall colors.
We finished 3rd overall. We missed one CP because we thought it was misplotted but were the fastest team to finish. We couldn't find the CP after searching for 15 minutes. Turned out it was hiding behind a tree stump right next to us.
I sprained my ankle halfway through. First ankle sprain ever. After a couple hours of riding it stiffened and became quite painful to ride or walk on. Had the medic help fix it up and things got much more manageable. Took the rest of the race easy and slow as we had plenty of time to finish the race. Earl did a lot of the heavy lifting towards the end.
Paddling race (2p Canoe) 2:21:00 [4] 9.78 mi (4.2 mph)
Uneventful paddle in the Rivanna River Reservoir. Fairly short. Had to fight the current a bit towards the end before turning around. Earl made sure I stayed out of the current as much as possible.
10 AM
Road Running race 26:00 [4] 2.62 mi (9:55 / mi) +323ft 8:53 / mi
shoes: INOV8 Roclite 295
Run from takeout to the orienteering course with paddle gear. Got about half a mile down the road and to the top of the hill when I realized we forgot to punch at the takeout. We dropped paddles and ran back to punch.
Orienteering race 31:00 [4] 1.91 mi (16:14 / mi) +164ft 15:01 / mi
shoes: INOV8 Roclite 295
Mini Orienteering course on private land. Navigating between close small features. No issues.
11 AM
TA race 15:00 [0]
TA from foot to bike
Mountain Biking race 3:44:00 [4] 35.97 mi (9.6 mph) +2622ft
shoes: Pearl Izumi X Alp Enduro III
Short ride to a small trail network with 2 CPs. found the CPs without any trouble but then missed our turn to exit the trails and looped back around to how we came in. Turned around and found it pretty easily.
Lost less than 5 mins.
Then road around the low country a bit on roads (paved and gravel). Visited a winery, fishing spot and farm before finishing at the forest preserve at the base of the Shenandoah ridge.
Lost less than 5 mins.
Then road around the low country a bit on roads (paved and gravel). Visited a winery, fishing spot and farm before finishing at the forest preserve at the base of the Shenandoah ridge.
3 PM
TA race 17:00 [0]
Transition to foot.
Orienteering race 3:05:00 [4] 6.25 mi (29:36 / mi) +1754ft 23:23 / mi
shoes: Salomon Speedcross Vario
Orienteering at Patricia Byrom. Fortunately, we got here in daylight and finished just at dusk. Trail map (which had "interesting" contours) and topo were hard to match up but we were pretty successful switching between the two. The terrain was very steep. It was difficult to figure the best course. Had to decide whether to maximize trail, minimize distance, or minimize elevation. We had one of the better routes but not the best, maximized on trail.
We had trouble with one CP looking on the wrong spur after miscounting reentrants. Fortunately identified the wrong spur eventually and knew we had to go back.
Lost a good 5 mins.
With 2 CPs to go, I descended a steep reentrant after going up to grab a CP and either twisted or overextended my ankle. I knew it was more than my usual roll right away but figured I could walk it off like I always do. I gave it a minute or two and then started walking with the trekking poles. It seemed to be getting better as we descended on the trail to the TA.
We had trouble with one CP looking on the wrong spur after miscounting reentrants. Fortunately identified the wrong spur eventually and knew we had to go back.
Lost a good 5 mins.
With 2 CPs to go, I descended a steep reentrant after going up to grab a CP and either twisted or overextended my ankle. I knew it was more than my usual roll right away but figured I could walk it off like I always do. I gave it a minute or two and then started walking with the trekking poles. It seemed to be getting better as we descended on the trail to the TA.
6 PM
TA race 24:00 [0]
Long TA prepping bikes/lights, restocking food, and bundling up. Didn't do anything to my ankle. Figured it would fare better on the bike.
Mountain Biking race 4:09:00 [4] 17.5 mi (4.2 mph) +2486ft
shoes: Pearl Izumi X Alp Enduro III
Started with a road climb a ways up the ridge. Then traversed across to above the school. We had trouble finding the CP after crossing because our traverse was on a new road that was only partially mapped. We stopped at the right turn for the CP but the road looked private so we kept going and ended up coming back once we firmed up our location.
My ankle really started to become painful after we started some descending. Anything more than soft-pedaling hurt. And I couldn't push my bike up any significant incline. Luckily we only had a tiny bit of traversing climbing left before the long trail descent. I took some Vitamin I and wrapped my ankle (which wasn't really swollen) for the descent.
The trail was pretty smooth but I still took it much slower than usual. Which was unfortunate cause these were great trails for ripping. Had to get off at a few bumpy or uphill sections but otherwise made it down reasonably well. Was not interested in continuing to race after this (not fun, too painful) and wanted to just ride to the finish.
My ankle really started to become painful after we started some descending. Anything more than soft-pedaling hurt. And I couldn't push my bike up any significant incline. Luckily we only had a tiny bit of traversing climbing left before the long trail descent. I took some Vitamin I and wrapped my ankle (which wasn't really swollen) for the descent.
The trail was pretty smooth but I still took it much slower than usual. Which was unfortunate cause these were great trails for ripping. Had to get off at a few bumpy or uphill sections but otherwise made it down reasonably well. Was not interested in continuing to race after this (not fun, too painful) and wanted to just ride to the finish.
10 PM
TA race 23:00 [0]
Fortunately, pain meds were finally starting to kick in and the medic was at the TA. He taped my foot and then stabilized it with my bike shoe on. Also told me to take a dose of tylenol.
I figured I start riding around with the new setup and see how it went. We could always bail and go to the finish if it was too much.
I figured I start riding around with the new setup and see how it went. We could always bail and go to the finish if it was too much.
11 PM
MTBO race 2:29:00 [4]
shoes: Pearl Izumi X Alp Enduro III
MTBO on the Blue Ridge School trails. We stayed pretty low which meant I didn't have to do a lot of climbing and the trails were mostly beginner level.
We picked a route that did the easy points first and might not have been optimal but optimizing our finishing time was no longer the objective. Getting points before I needed to bail was.
My foot held up, the brace was great, and the medicine helped a bit more. We were able to clear all but one bike CP which we thought was missing. It actually was plotted a little off but still in the circle. Adding to the confusion was a mess of unmapped trails around the CP. We walked within 10 ft of the CP but couldn't see it hiding behind a tree stump. Earl searched for 15 minutes and I hobbled around as best I could but no luck so we moved on. Figured it got taken. We knew we were in the right spot because it was right next to the school track.
We picked a route that did the easy points first and might not have been optimal but optimizing our finishing time was no longer the objective. Getting points before I needed to bail was.
My foot held up, the brace was great, and the medicine helped a bit more. We were able to clear all but one bike CP which we thought was missing. It actually was plotted a little off but still in the circle. Adding to the confusion was a mess of unmapped trails around the CP. We walked within 10 ft of the CP but couldn't see it hiding behind a tree stump. Earl searched for 15 minutes and I hobbled around as best I could but no luck so we moved on. Figured it got taken. We knew we were in the right spot because it was right next to the school track.
Thursday Nov 1, 2018 #
1 PM
Strength 45:00 [2]
Everything
3 PM
Orienteering 41:12 2.3 mi (17:55 / mi) +678ft 14:00 / mi
ahr:120 max:153 shoes: Salomon Speedcross 3 (Black #2
Did some exploring w/Zitch/Skip looking for a route to loop with the new trail.