Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mayer22

In the 31 days ending Mar 31, 2013:

activity # timemileskm+ft
  Commuting11 13:38:14 234.57(17.2/h) 377.5(27.7/h) 8003
  Road Biking3 7:33:42 123.17(16.3/h) 198.22(26.2/h) 4190
  Orienteering1 5:47:32 23.63(14:42) 38.03(9:08) 5031
  Trail Running7 4:21:55 36.45(7:11) 58.67(4:28) 522
  Strength9 4:13:00
  Hiking2 2:50:24 4.86(35:04) 7.82(21:47) 265
  Road Running6 2:08:28 13.26 21.34 27
  Stretching22 7:02
  HealthCare5 5
  Total56 40:40:22 435.94 701.58 18037
  [1-5]34 36:58:31
averages - sleep:7.1 rhr:44 weight:193.7lbs

«»
5:47
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Mar 31, 2013 #

Note
slept:9.0

Saturday Mar 30, 2013 #

Note
slept:6.5

6 PM

Hiking 1:05:24 [0] 2.26 mi (28:56 / mi) +265ft 26:03 / mi

Hike around the farm and gravel pits with the dogs and KT. Cleared the trail around the pond a bit.

Friday Mar 29, 2013 #

Note
slept:7.5 weight:196lbs

First day at Amtrak.

Thursday Mar 28, 2013 #

Note
slept:7.0

4 PM

Trail Running 30:01 [0] 4.25 mi (7:04 / mi) +34ft 7:01 / mi
shoes: Salomon Speedcross 3 (Blue #2)

Run at Marshall HS.

Stretching 20 [0]

5 PM

Strength 35:00 [2]

Last lift at LMI. Stopped by to see a few people before I left as well.

Tuesday Mar 26, 2013 #

Note
slept:7.0

Monday Mar 25, 2013 #

Note
slept:8.0

9 AM

HealthCare (Chiro) 1 [0]

Dr B thought I looked good considering the race. Saw some inflammation on the outside of my left foot. I may be overcompensating for a weak arch and putting more pressure on the outside. This may be causing all my tightness. Plan to go to a running store to look at my gate.

Stretching (Roller) 20 [0]

Rolled at the doctors office.
10 AM

HealthCare 1 [0]

Podiatrist. Toe is looking good. A few more precautions but on track.
5 PM

Note

Left calf is really tight and foot is a little sore.

Sunday Mar 24, 2013 #

Event: Raccoongaine 2013
 
10 AM

Orienteering race 5:47:32 [4] 23.63 mi (14:42 / mi) +5031ft 12:14 / mi
shoes: Salomon Speedcross 3 (Blue #2)

Fun event. Cold. Started in the 20's but warm enough for orienteering. Wore only a water and food belt that I borrowed from Joe.

Was told the estimated route to clear the course would be ~24 miles so I figured it was feasible to clear and planned a route accordingly. There were definitely options to drop points if I decided to. The first 2 points revealed mystery points that were closer to the start that I would be able to grab at the finish. The 3rd revealed a mystery point on the way to the 4th. I reached 56 and 60 first, just ahead of someone else, and therefore was able to capture extra points for SORCAR. I got the only bonus rings that weren't attached to 2.5lb weights. Later realized it might have been smarter to take the main road to 56. Clean routes up to the far east point 79 which was didn't have a great route to it and I had trouble attacking over the ridge through thick brush.

I then turned back West. I didn't take the road to 55 which I think broke even, instead I got to jump waist high into a frozen creek. Couldn't locate the water stop between 59 and 58. Have a feeling it wasn't there yet. Running the creek up to 71 was neat. Not the best route to 72. Walked the creek up to far from 72 as I was trying to refuel.

Plan of attack for the points in the middle of the loop might not have been the greatest. hugging the west end of the lake was difficult because of a cliff on the S side. Spent a minute or 2 wondering where 48 was. Considered dropping 62 as I was starting to get tired but knew clearing was still a possibility and 40 points was too much to drop. Definitely worth it. Cleared the Eastern half in just over 3 hours. My pace was good to clear it but I was slowing quite a bit.

Leaving 47 required a bit of fight. Joe skipped this and definitely made up some good time but missed out on the points. Approached 57 and 32 interestingly and not sure I made the right choice. Chose extra running over elevation gain and got to surprise a woman peeing in the woods. Not sure why her husband didn't warn her. Guess he enjoyed seeing the surprise on her face when she saw me. Had trouble finding 70 through the brush. Decided to drop 78. It was too much alone and I was getting tired and slow. It was worth the points but I was thinking I wouldn't clear. This also meant dropping 35 and 45 which were easy decisions. Looking back 45 wouldn't have been so bad with a trail leading almost directly to it. Would have probably been just under a mile out and back though.

Saw Joe on my way to 44 and he informed me he was starting to drop some as well. Lost him on my way to 57. Wanted to avoid the green to 39 but took a poor bearing. Green wasn't too bad though. Started getting some energy back and with some good runs. Had some trouble on my way to 74. was trying to follow the terrain and got off bearing than crossed the wrong reentrant. Realized I was going the wrong way and then took me a minute to figure out what was going on. Regrouped well.

A little trouble on 38. Wanted to sooner than I needed to. Not a real error though. At 36 had to decide if I would get 77 or not. I had 35 min. Figured If I got the 50 pointer I would miss out on at least 30 points at the finish (clear it if I was lucky). If I skipped the 50 pointer I would clear the points at the finish with a few minutes to spare. Decided to be safe. Cleared the course and finished with over 12 min to spare. Saw Joe coming in as I was finishing and told him to get 30 and 40 which were nearby. I know he was glad I pushed him back out despite wanting to finish.

Should have gone for 77. Barring a major error worst case scenario would have only missed 30 points and might have cleared that section. Definitely disappointed I didn't go for it but I think I tend to lean on the side of safety especially if I feel I don't need the points for the win. Joe ended up being closer than was probably safe for skipping 77, got a little lucky.

Time estimating at the end of the race is my worst skill. One of the reasons I prefer races to be clearable. That is rogaine though. I did feel good about the points I dropped earlier in the race though.

A lot of briars but a lot of clean running woods as well. Got behind on fueling myself several times. For water, after I couldn't find the one water stop I just started putting 2 cups of water in my bottle every time I passed a decent stream.

Didn't feel like I was majorly out of shape. I just adjusted my pace accordingly. Sure more training would have allowed me to be faster. Left leg did alright. Better than expected. Tight but no pain or hindrance.

Fairly happy with my route. The points on the lake were tough to fit in. Not sure what the best way to fit those in was. Need to remember to mark out distance intervals on my route next time.

Saturday Mar 23, 2013 #

Event: QOC Little Bennett
 

Note
slept:5.0

Would have liked to have gone to the QOC Rogaine but it happened to occur the same weekend as the next closest rogaine all year. This seems to happen with MTBOs and ARs.

I am already a bit worried about my leg tomorrow and didn't want to give it too much stress. Plus the time factor.
6 AM

Road Biking (MTB) 2:00:00 intensity: (1:00:00 @1) + (1:00:00 @2) 30.0 mi (15.0 mph) +800ft
shoes: Scott Scale 29er

Early morning ride with Eddy. Time approximate because my watch shut off. Temps in the 20's with calm wind. My fingers and toes were just a bit chilly.

She met me in Falls Church and we rode to DC (via WOD/Custis) and around town then back the same way. Goal was to check out some potential commuting routes and find a few cherry blossoms. Visited the white house, capitol, washington mem, jefferson mem, and lincoln mem. Pace downtown was slow with stops for lights, pictures, and enjoying the morning views. Kept a decent pace to and from.
8 AM

Trail Running 29:20 intensity: (19 @0) + (1:15 @1) + (12:28 @2) + (15:18 @3) 3.99 mi (7:21 / mi) +109ft 7:10 / mi
ahr:142 max:157 shoes: Salomon Speedcross 3 (Blue #2)

Went for a run at Marshall HS after the ride. Fields were pretty open which was nice. Weather was perfect. Kept the pace fairly easy.

Stretching 25 [0]

9 AM

Note
slept:1.0

Shower and nap before breakfast (french toast with Eddys CBread).
11 PM

Stretching (Roller) 20 [0]

Friday Mar 22, 2013 #

Note
slept:6.0

7 AM

Commuting 49:15 [2] 14.42 mi (17.6 mph) +407ft
shoes: Answer Impact MTB

Ride in. Another winter day, 30D 23WC. Was mostly warm and warmed up. Rode easy, almost a 1.

A little headwind down Loisdale.
4 PM

Commuting 2:12:36 intensity: (1:37:36 @2) + (35:00 @3) 38.9 mi (17.6 mph) +1325ft
shoes: Answer Impact MTB

Commute to WFC and then rode out to Herndon on the WOD. Wind was pretty strong, prob 15-20mph. HW for the first 90min. Wind settled with the sun as I turned around to get the TW, figures. Pushed the last 12 miles back to the car.

Stopped at BestBuy in Springfield for a DVD. Was about to turn around on the WOD right near Eddy's house so stopped by to say Hi. Got sent home with a loaf of bread, mmm. Pack was overflowing with extra clothes from the morning ride and everything I had picked up.

Thursday Mar 21, 2013 #

Note
slept:5.5

4 PM

Trail Running (Field & Turf) 41:31 intensity: (8 @0) + (16 @1) + (5:04 @2) + (36:03 @3) 5.8 mi (7:09 / mi) +132ft 7:00 / mi
ahr:148 max:159 shoes: Salomon Speedcross 3 (Blue #2)

Marshall HS. 32D with a 20mph wind again. Wicked WC. More clothes than usual but still almost froze my hand off because of the watch. Should have worn gloves.

Had to avoid some fields for lacrosse.
5 PM

Stretching 22 [0]

Strength 8:00 [3]

All I had time for before I had to pick up KT.
10 PM

Stretching (Roller) 20 [0]

Wednesday Mar 20, 2013 #

Note
slept:8.0

8 AM

Commuting 52:43 intensity: (3 @0) + (8:28 @1) + (29:17 @2) + (14:55 @3) 16.29 mi (18.5 mph) +650ft
ahr:138 max:156 shoes: Answer Impact MTB

Ride in.
4 PM

Commuting 1:42:05 intensity: (1:20 @0) + (8:54 @1) + (1:02:18 @2) + (29:33 @3) 30.51 mi (17.9 mph) +1120ft
ahr:139 max:158 shoes: Answer Impact MTB

Scenic ride home through Mount Vernon and then up the WOD. Last MV ride was cold, icy and slow.

http://ar.attackpoint.org/viewlog.jsp/user_10132/p...

This one was much more enjoyable. Wind at my back until Shirlington. Knew the way through base and old town much better this time as well. Bike path through Jones Point Park is like a race track!

Tuesday Mar 19, 2013 #

3 PM

HealthCare 1 [0]
rhr:44 weight:193lbs

Physical for the new job. 121/73 BP. 75". Vision excellent. Hearing ok, had trouble breathing and listening.
5 PM

Trail Running (Field & Turf) 45:33 [3] 6.56 mi (6:57 / mi) +15ft 6:56 / mi
ahr:150 max:163 shoes: Salomon Speedcross 3 (Blue #2)

Run at the HS. Sunny and clear with another 20mph wind. Fields were super soggy so I spent some time on the turf as well
6 PM

Stretching 15 [0]

11 PM

Note

Didn't roll tonight. Also had planned to go to the gym but the long wait at the doctor made that impossible.

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 intensity: (10:18 @0) + (42:48 @1) + (1:11:28 @2) + (12:38 @3) 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 intensity: (25 @0) + (19 @1) + (4:21 @2) + (14:42 @3) + (4 @4) 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 intensity: (2 @0) + (11 @1) + (2:17 @2) + (42:35 @3) + (5:16 @4) + (17 @5) 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 intensity: (14 @0) + (40 @1) + (4:40 @2) + (38:49 @3) + (38 @4) 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]

Monday Mar 11, 2013 #

Note
slept:7.0 (sick)

9 AM

Note
slept:1.0

Back to sleep
10 PM

Strength 20:00 [3]

Home workout
180 Situps
120 Pushups
120 Reverse Dips
72x2 Lunges

Stretching (Roller) 15 [0]

Sunday Mar 10, 2013 #

Note
slept:8.0 (sick)

Better sleep but still sick
2 PM

Hiking 1:45:00 [0] 2.6 mi (40:23 / mi)

Hike at Turkey Run with KT and Zitch. Zitch played in Dead Run. I had never actually taken a good look at Dead Run. Lots of sweet waterfalls.
4 PM

Road Running (Field & Track) 40:00 [3] 5.5 mi (7:16 / mi)
shoes: Salomon Speedcross 3 (Blue #2)

Watch didn't start so time and distance are an estimate. Did 9 loops around the Marshall track and then some loops around the fields. Pace was under 7's on the track.

Legs felt good, no tightness. Dr told me to use the track to see if I was drifting. I may have been drifting a bit right but not completely convinced. I think the new shoes also helped.

Weather was great.
5 PM

Stretching 20 [0]

Stretching (Roller) 15 [0]

Good session using Dr Bs tips.
8 PM

Note

Didn't get to ride this weekend. Big disappointment but on a good track with running. Feeling good. Daylight savings time will also pick things up. Mac& Cheese for dinner!

Saturday Mar 9, 2013 #

Event: QOC Patapsco Granite
 

Note
slept:7.5 (sick)

Rough night of sleep. Muscles are sore from being sick.
10 AM

Strength 40:00 [3]

Lifting at LMI

Road Running (Elliptical) 8:00 [3]

Warmup on the elliptical
11 AM

Road Running (Treadmill) 30:00 [3] 4.1 mi (7:19 / mi)
shoes: Asics 2110 (#2)

Switched to the treadmill. Felt better than expected. Lower left quad felt a little tight. Felt mostly balanced.

Road Running 5:30 [3] 0.65 mi (8:28 / mi)
shoes: Asics 2110 (#2)

Run home

Stretching 15 [0]

12 PM

HealthCare 1 [0]

Went to Dr B again this time with a better idea of what I was feeling. Tightness throughout my left leg and no fluidity running or walking. He worked on my entire leg.

He then gave me some good pointers for using the roller. I think these will help a lot. I had been ineffective in my prior uses.

Another interesting point he shared about my sickness: I commented that I felt better after my last two lifting sessions. He said it has to do with beta receptors and that when you are feeling the sickness drop and do 20 pushups you should feel a bit better.
2 PM

Note
slept:0.5

Nap

Friday Mar 8, 2013 #

Note
slept:7.0 (sick)

Getting worse. Wish I wasn't at work today.
5 PM

Strength 30:00 [3]

Lifting at DLA
6 PM

Road Running (Elliptical) 15:00 [3]

Thursday Mar 7, 2013 #

Note
slept:7.5 (sick)

Nothin crazy but some head pressure. Suprising considering I got extra sleep yesterday.

Wednesday Mar 6, 2013 #

Note
slept:4.5 weight:195lbs

Snowday
10 AM

Note
slept:2.0

Naptime with Zitch
6 PM

Strength 40:00 [3]

Good workout at LMI. Finished off with Lunges. My quads were killed!!! The stairs hurt.

Road Running (Elliptical) 10:00 [3]
shoes: Asics 2110 (#2)

Tried the elliptical to see if it could manage my muscle motion better. I tried to make it as much like running as possible. Seemed ok. I felt some tightness in my left quad but not crazy. Used pretty good resistance.

Tuesday Mar 5, 2013 #

Note
slept:8.5

4 PM

Strength 30:00 [3]

Workout at DLA again. Enjoying being able to do back extensions.

Monday Mar 4, 2013 #

Note
slept:3.0

Sunday Mar 3, 2013 #

Note
slept:8.0

KT's Bday. Might make it to the gym.

Saturday Mar 2, 2013 #

Event: Seneca Creek Greenway Trail Marathon & 50 k
 

Note
slept:4.0

5 AM

Road Biking 3:16:30 intensity: (1:30 @0) + (16:25 @1) + (2:32:13 @2) + (26:22 @3) 55.11 mi (16.8 mph) +1757ft
ahr:137 max:153 shoes: Scott Scale 29er

Early morning ride with Eddy out the WOD to Leesburg and back. Rode my MTB and her Cross which meant I got to draft. HW on the way out, and TW back. 30D with low 20's WC. Dark for the first 30 min or so.

Had a tough time on the way out and spent a lot of time in the draft. The way back was a bit easier and a little more conversational. The farthest I've been on the WOD by a lot.
9 AM

Stretching 5 [0]

11 AM

Note
slept:2.0

Nap

Friday Mar 1, 2013 #

Note
slept:8.5

7 AM

Commuting 45:57 [2] 14.5 mi (18.9 mph) +403ft
shoes: Answer Impact MTB

Morning ride from WFC/WOD area. A little cold to start 40D with a slight TW/SW.
4 PM

Commuting 1:54:22 [2] 32.44 mi (17.0 mph) +990ft
shoes: Answer Impact MTB

Scenic ride home through Alexandria, Old Town, MVT, Custis, WOD.

Just as cold as am but a stronger wind HW/SW gusting to 20. Would have liked to have had toe warmers but mistakenly forgot them. Riding Beulah and North to Old Town was better than expected and fast. Speed slowed significantly in Old Town due to all the stop signs and winding. Think I may try to avoid this area next time. Good bit of wind coming down the river. Strong wind on the home stretch.

Ran into a friend from work riding home on my way into Falls Church. Rode with him for a bit and then finished my ride.
7 PM

Stretching 15 [0]

« Earlier | Later »