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Training Log Archive: mayer22

In the 31 days ending Aug 31, 2013:

	activity	#	time	miles		km		+ft
	Commuting	32	20:06:07	344.07	(17.1/h)	553.73	(27.5/h)	9600
	Adventure Racing	1	18:15:00	82.29	(13:18)	132.43	(8:16)	14000
	Trail Running	9	7:07:53	43.56	(9:49)	70.1	(6:06)	1988
	Mountain Biking	2	6:20:00	43.4	(6.9/h)	69.85	(11.0/h)
	Orienteering	1	6:05:00	14.29	(25:33)	23.0	(15:52)
	Paddling	1	1:30:00	8.6	(5.7/h)	13.84	(9.2/h)
	Hiking	2	56:16	4.03	(13:58)	6.48	(8:41)	252
	Stretching	17	4:00
	HealthCare	9	9
	Total	60	60:24:25	540.24		869.43		25841
	[1-5]	42	40:19:16
averages - sleep:6.6 weight:190.3lbs

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Saturday Aug 31, 2013 #

10 PM

Stretching (Stick) 5 [0]

Calf

Stretching 10 [0]

Stretching (Acuball) 15 [0]

While I chatted with Chris Scott about the race.

Friday Aug 30, 2013 #

Note
slept:6.0

5 PM

HealthCare (Chiro) 1 [0]

Alignment still off. eStim and realignment.

Stretching (Roller) 10 [0]

In the chiro office. Odd pain on the outside of my hamstring. Dull but strong. Not tightness, more like pain when I rolled.

Wednesday Aug 28, 2013 #

Note
slept:6.5

Didn't sleep well.

8 AM

Commuting 14:10 [1] 3.81 mi (16.1 mph) +250ft
shoes: Answer Impact MTB

Met Grace to borrow her car and drive to Roa.

5 PM

Commuting 14:27 [1] 3.85 mi (16.0 mph) +163ft
shoes: Answer Impact MTB

Ride back to town to the bike shop to get use a tool.

Turns out the cap and left crank arm are totally shot. Looks like I might have to buy a new crankset. Problem is they dont sell triple 9 spds anymore.

6 PM

Stretching 8 [0]

Trail Running 41:55 [2] 5.28 mi (7:56 / mi) +131ft 7:45 / mi
shoes: INOV8 Roclite 295

Ran around the central part of campus mostly well maintained grass fields. First mapped the stadium woods trails, which may not be there much longer. Then ran out to the plantation for a big loop and came back through duck pond, drillfield, and mall.

7 PM

Stretching 15 [0]

Calves are very sore from the run.

Tuesday Aug 27, 2013 #

Note
slept:6.0

4 PM

Commuting 11:46 [1] 3.28 mi (16.7 mph) +164ft
shoes: Answer Impact MTB

Easy ride to the chiro. Crank is loose.

5 PM

HealthCare (Chiro) 1 [0]

New doc. He's worked with the VT Cycling team ever since I left. Nice guy.

Did an assessment and noticed an unusual hip alignment along with a tailbone shift. eStim to loosen thinks up and then an intense aligment. Definitely more significant than I have had in a while. He did not work on my muscles at all which was a bit of a disappointment.

He glanced at my bike and commented on my saddle angle. He said too far down.

Commuting 23:37 [0] 6.1 mi (15.5 mph) +225ft
shoes: Answer Impact MTB

Made some adjustments based on what the doc said and determined I need to refit the bike.

Rode to Marks house which is where I am staying for the est of the week.

11 PM

Stretching (Acuball) 15 [0]

Stretching 10 [0]

Monday Aug 26, 2013 #

Note
slept:5.0

First Day

Sunday Aug 25, 2013 #

Note
slept:6.0

Saturday Aug 24, 2013 #

Note
slept:8.0

Lots of loading, unloading and reloading to make everything fit.

Friday Aug 23, 2013 #

Note
slept:9.0

Early to bed

9 AM

HealthCare (Chiro) 1 [0]

Adjustment, muscle work and then eStim.

Alignment is better and stiffness in my hip joint is better.

A lot of tenderness in my glute on the side of my hip. Calf still a bit tight but definitely improving.

Thursday Aug 22, 2013 #

Note
slept:5.5 weight:191lbs

7 AM

Stretching 7 [0]

Commuting 49:17 [2] 14.25 mi (17.3 mph) +189ft
shoes: Answer Impact MTB

My last DC commute in. Rode from home. Cool but humid.

Stopped at the Lincoln Memorial to check it out one last time.

8 AM

Stretching 10 [0]

Stretching (Roller) 7 [0]

6 PM

Commuting 48:23 [3] 13.98 mi (17.3 mph) +812ft
shoes: Answer Impact MTB

Ride home after Happy Hour.

Last commute. DC roads were empty but lots of runners on the trail.

Stretching (Roller) 6 [0]

Upper/side Hamstring and inside of quad were super tight. I had to roll them out a bit before the ride home.

Wednesday Aug 21, 2013 #

7 AM

Stretching 10 [0]

Waiting for the shop to open

8 AM

Commuting 29:53 [2] 8.27 mi (16.6 mph) +84ft
shoes: Answer Impact MTB

Rode from Ballston after dropping the car off.

Stretching 8 [0]

Stretching (Roller) 7 [0]

Legs felt real good after this.

5 PM

Commuting 46:17 [3] 13.96 mi (18.1 mph) +634ft
shoes: Answer Impact MTB

Humid. Legs are feeling heavy and slow. No lights. Easy through DC then steady pace the rest of the way. No intensity 4. A little crowded on 7 but not slow.

Tuesday Aug 20, 2013 #

Note
slept:7.0 weight:190lbs

8 AM

Commuting 46:55 [3] 14.62 mi (18.7 mph) +209ft
shoes: Answer Impact MTB

Ride in. Legs weren't too bad. Pretty sharp tightness on the front of my left hip.

Was going to take it easy but then a rider flew through the stop signs at Falls Church. I let him go and then passed him through the lights at Washington Blvd. I picked up the pace. He didn't catch me until the Boardwalk on the Potomac. He was very sloppy with his bike handling. We traded some words and then parted ways. He didn't seem like the typical commuter.

4 PM

Commuting 22:33 [2] 5.68 mi (15.1 mph) +396ft
shoes: Answer Impact MTB

Ride to the Chiro. Uneventful. Easy pace.

HealthCare (Chiro) 1 [0]

eStim then adjustment and release.

Calf was not as tender as usual. Glute, in my butt cheek, was most tender. Hamstring not too bad but was still tight. These were the the trouble spots during the race.

5 PM

Commuting 25:48 [2] 7.84 mi (18.2 mph) +309ft
shoes: Answer Impact MTB

Ride back. Another plain jane ride.

Monday Aug 19, 2013 #

Note
slept:6.0 (rest day)

Calves were sore but got better throughout the day.

Storage container arrived. A friend helped me pack most of the large heavy stuff. Have the rest of the week to finish it off.

Sunday Aug 18, 2013 #

12 AM

Trail Running race 2:05:00 [4] 9.1 mi (13:44 / mi)
shoes: Scott eRide Grip3 (#2)

When we got back to WV Doug informed us of the Scotty P point. An out and back run to Mitchell Field. We took time for a full transition to make the run as easy as possible and went on our way. 7 miles of rail trail and 2 of singletrack.

Finished right before the rain started. Went back took showers and got some sleep.

3 AM

Note
slept:4.0

Breakfast at Falls Market and then awards.

3 PM

Note
slept:2.0

Calves are super sore!

Saturday Aug 17, 2013 #

Event: Wilderness Traverse

Event: Lionheart

Note
slept:6.0

8 AM

Adventure Racing race 18:15:00 [0] 82.29 mi (13:18 / mi) +14000ft 11:28 / mi

Lionheart AR. Elevation gain may be suspect. Weather was FANTASTIC! I think we clinched the NAARS series with the win.

Trail Running race 32:00 [4] 4.3 mi (7:27 / mi)
shoes: Adidas Climacool

Run down Firetower. 1670 feet of elevation loss. Josh ran with us. We separated from the rest of the teams.

We were supposed to start at Ramcat it was moved because of the change to the paddle.

Paddling race (2p Ducky) 1:30:00 [4] 8.6 mi (5.7 mph)

Middle Yough from Ramcat. We were supposed to put in on the Casselman but the water was too low.

Water level on the Middle was 2.7 which was reasonably high. Also had the wind at our backs. This made for a fast and more enjoyable paddle.

10 AM

Trail Running race 30:00 [4] 2.6 mi (11:32 / mi)
shoes: Adidas Climacool

Portage from Takeout to Outfitter (WWA). Then run to TA to get Rappell Gear. Run to Rappell, Rappel off bridge, run to CP4 (Cucumber Rapids Overlook), Then run back to TA.

Mountain Biking race 3:43:00 [4] 22.29 mi (6.0 mph)
shoes: Salsa Moto Rapido

Bike to Ocourse. Decided to bike-wack south from Sugarloaf hut to Lytle Road because I remembered it being fairly clear. We ended up in a cluttered reentrant that slowed us down. We should have dropped down sugarloaf trail and road up Lytle. I didn't think of this until right before I had to decide and didn't give it enough thought. Lost 5-10 mins.

Our climb up Pressley Ridge was all walking. The trail was full of blowdowns. Julia said it must have happened since last year. Another slowdown. It would have been significantly faster to have climbed up from Sugarloaf and come down Pressley ridge. No way we could have known. Josh passed us on this section.

In total probably had about 2 miles of bike-wacking

Rode through Hopi camp and then out to the new Casino and on to the TA. I got 2 flats from our shwacking which is pretty reasonable considering. Changed one at the casino and the other after the Ocourse.

2 PM

Orienteering race 6:05:00 [4] 14.29 mi (25:33 / mi)
shoes: Scott eRide Grip3

Orienteering Course at Quebec Run. Navigation was uncharacteristically technical for an AAS race. It was enjoyable. The second point was placed at the wrong reentrant. I thought it was when we got to it but knew for sure after we left the CP and were in the wrong spot. We adjusted. It did mean more whacking through thick Rhodo though. We maybe should have gone around. The next point also required some thick Rhodo whacking. That would be it for the course though. CP4 also caused us some trouble. Had trouble finding the actual point of confulence. Went down the creek well past the CP and had to double back.

The rest of the course was clean. Had some good nav out and back to CP8. Got there just ebfore dark and put our lights on for the trip back. Doing this course in the daylight made a huge difference.

9 PM

Mountain Biking race 2:37:00 [4] 21.11 mi (8.1 mph)
shoes: Salsa Moto Rapido

Mostly road riding back to Ohiopyle. Stopped for one CP in Pressley Ridge and stopped for another near Baughman Overlook. Bikewhacked 800m from Sugarloaf trail to the overlook on the contour but should have taken the questionable "pond" trail further down. It looked fairly clear at the top. Road down Baughman for the first time ever. Enjoyable.

Friday Aug 16, 2013 #

Note
slept:8.0

9 AM

HealthCare 1 [0]

eStim, adjustment, and exercises

Worked a lot more on the calf and then on the quad. Fixed my right knee which was slightly misaligned.

Thursday Aug 15, 2013 #

Note
slept:5.5 weight:192lbs

7 AM

Commuting 49:57 [2] 14.73 mi (17.7 mph) +373ft
ahr:141 max:141 shoes: Answer Impact MTB

Ride in. Low 60's and sunny. Beautiful.

5 PM

Commuting 50:00 [2] 13.98 mi (16.8 mph) +675ft
shoes: Answer Impact MTB

Weather was too nice, sunny 70's. Too many people on the trail. Heavy pack again.

Wednesday Aug 14, 2013 #

Note
slept:3.5

5 PM

Commuting 23:36 [2] 5.67 mi (14.4 mph) +445ft
shoes: Answer Impact MTB

Ride to Chiro. Didn't get lost this time. Not too hot. Strong HW. Heavy pack.

6 PM

HealthCare (Chiro) 1 [0]

Alignment, muscle release, balance and then eStim.

Most of my muscles are working loose. Still finding new ones to loosen. Spent time on the side and front of my hip (quad/glute), ham, and calf. The calf does not seem to be getting better. He also did a bit of work on my right hip.

Commuting 27:20 [2] 7.4 mi (16.2 mph) +319ft
shoes: Answer Impact MTB

Ride home from the chiro. More HW and same pack. Easy effort.

Tuesday Aug 13, 2013 #

Note
slept:6.5

2 PM

Note
slept:1.5

Nap

4 PM

Stretching 8 [0]

Pre run

5 PM

Trail Running 56:07 [0] 6.91 mi (8:07 / mi) +391ft 7:42 / mi
shoes: Scott eRide Grip3 (#2)

Run in Millstone. Humid. L leg felt out of whack a bit. Not very strong. Was tired and sore most of the day. Going to try and get some rest this week.

Monday Aug 12, 2013 #

Note
slept:8.5 weight:188lbs

Slept late because of chiro

9 AM

Commuting 26:33 [2] 7.35 mi (16.6 mph) +109ft
shoes: Answer Impact MTB

Ride to chiro. Nice weather.

New chain and cassette made the ride super smooth. The old chain was beyond stretched.

10 AM

HealthCare (Chiro) 1 [0]

eStim, alignment, and muscle work. Not as tight but legs are still misaligned. Worked more on the upper ham and others.

He added some balance elements to the end of the visit including trampoline running.

Commuting 25:09 [2] 6.19 mi (14.8 mph) +115ft
shoes: Answer Impact MTB

Ride to work from Chiro. Did this route much better than last Thursday. Still missed one turn though. Reflection pool was busy and lights were not what I am used to.

Sunday Aug 11, 2013 #

Note
(rest day)

Six Flags with KT for her work day.

Note
slept:5.0

Saturday Aug 10, 2013 #

12 PM

Stretching 10 [0]

Good warm-up before run

Trail Running 30:00 [2] 3.0 mi (10:00 / mi)
shoes: Scott eRide Grip3

Run/Swim with Zitch. Did the Turkey Run/Dead Run Loop. First time with the replacement watch but forgot to restart after Zitch's pit stop. Went out at a decent pace. Very humid though so I was sweating a lot anyway.

Stopped at dead run for some swimming. There was really only one good pool surrounded by rocks which made it hard to get in and out. So I sat right on the edge of the water.

After the swim we kind of meandered back to the parking lot checking out some other small swimming spots and interesting terrain.

Hiking 26:16 [0] 2.53 mi (10:23 / mi) +252ft 9:29 / mi
shoes: Scott eRide Grip3

Friday Aug 9, 2013 #

Note
slept:5.5 weight:191lbs

7 AM

Commuting 49:01 [2] 13.21 mi (16.2 mph) +173ft
shoes: Answer Impact MTB

New seat height still good. I really think this may have been the cause of all my problems. If so I am glad I realized while I am getting the tightness relieved.

5 PM

Commuting 1:20:07 [2] 22.8 mi (17.1 mph)
shoes: Answer Impact MTB

Ride home via REI. Did a lap around Hains Point then down MVT to WOD to 4MR and Walter Reid. From REI back Carlin Springs to 4MR and WOD. Finish at DL.

Strong winds near the water. 20+MPH. Better inland. Humid. 77DP.

Thursday Aug 8, 2013 #

Note
slept:6.5 weight:190lbs

7 AM

Commuting 44:36 [2] 13.21 mi (17.8 mph) +173ft
shoes: Answer Impact MTB

Ride in. Humid again 72DP.

Realized my saddle is too high. May be the cause of the tightness in my left leg.

4 PM

Commuting 26:30 [2] 6.7 mi (15.2 mph)
shoes: Answer Impact MTB

Left work a little early for a chiro appointment. Started raining on the way. Got lost trying to take unmarked roads. Ended up riding through condo yards and parking lots.

Super humid and muggy. I was gross by the time I got there without much effort.

5 PM

HealthCare (Chiro) 1 [0]

12 min of eStim on Ham and IT band. Alignment and then worked the muscles. Worked the interior hamstring which seemed to make a big difference.

6 PM

Commuting 21:13 [2] 6.3 mi (17.8 mph)
shoes: Answer Impact MTB

Ride through Balston back to the trail and then back to the car. Trails were wet. Took it fairly easy.

Lowered my seat. Could tell a difference with my leg but think prefer comfort and strength with the seat high.

7 PM

Note

Planned to run with Zitch but it was not cool enough for him, or me really.

Wednesday Aug 7, 2013 #

Note
slept:5.0 weight:189lbs

7 AM

Commuting 50:52 [2] 14.62 mi (17.2 mph) +260ft
shoes: Salsa Moto Rapido

More threats of rain. Just left everything on the MTB and rode it.

8 AM

Stretching 10 [0]

5 PM

Commuting 50:18 [3] 14.5 mi (17.3 mph) +639ft
shoes: Salsa Moto Rapido

Ride home. No rain today. Could have easily ridden road today with no difference. 10+HW

Someone caught me at 7 and pulled me to Shreve. I then pulled him up the hill and dropped him on the downhill. It was a nice push to get me home strong.

Tuesday Aug 6, 2013 #

Note
slept:7.0 weight:192lbs

9 AM

Commuting 27:16 [2] 7.6 mi (16.7 mph)
shoes: Salsa Moto Rapido

Ride to the Chiro in Arlington. A little bit rain and wet pavement. Took the MTB just in case. Finally switched back to the semi-slicks.

10 AM

HealthCare 1 [0]

Finally got back to the chiro. New doctor.

L leg 1/4'+ longer than my R. Lots of pain in my L SI joint. L leg tight as usual. Also found some tightness in my right hip.

15 min of EStim and then alignment and tension release. Going back on Thursday.

He also said I should do a quick warm-up and stretch before every activity. And get an Acuball.

11 AM

Commuting 28:55 [2] 7.3 mi (15.1 mph)
shoes: Salsa Moto Rapido

Ride from chiro to US.

Legs felt better already!

5 PM

Commuting 49:49 [3] 14.2 mi (17.1 mph) +700ft
shoes: Salsa Moto Rapido

Ride home. Stopped in Cherrydale to get some medicine for Zitch.

Dry roads but started sprinkling when I got to VA.

Saw a Halfwaythere jersey climbing out of Rosslyn on a Tri bike. Don't know who it was.

A guy was riding through Falls Church with no hands, bright strobe on the front, earphones and just right of the yellow line. He didn't see a problem with that and decided not to move over for me.

6 PM

Trail Running 16:43 [2] 2.03 mi (8:14 / mi) +183ft 7:35 / mi
shoes: Scott eRide Grip3

Run with Zitch and then playtime with his friends. He is starting to get a bit faster. He also followed me around the back yard on my bike.

7 PM

Stretching 20 [0]

Monday Aug 5, 2013 #

Note
slept:7.0

6 PM

Commuting 26:42 [1] 8.1 mi (18.2 mph)

Drove out to Oakton with KT so she could utilize the HOV lanes on her way down to Blacksburg for an interview. Rode my bike home from there.

7 PM

Trail Running 17:46 [1] 2.03 mi (8:45 / mi) +183ft 8:04 / mi
shoes: Scott eRide Grip3

Easy run with Zitch. He did pretty well. Played with his friends when we got back.

Sunday Aug 4, 2013 #

Note
slept:4.5

2 PM

Note
slept:1.0

Nap

6 PM

Trail Running 1:18:22 [3] 8.31 mi (9:26 / mi) +1100ft 8:23 / mi
shoes: Scott eRide Grip3

Good run from Langley Forks to and around Turkey Run. Steady pace nothing crazy. A little slower than I'd like but had a hard time convincing myself to run because my legs were sore. They felt strong though. Took one hard spill right before I got back. Also had trouble finding the trail at times between LF and TR. They are definitely not seeing any human traffic. Did better than last time though.

Stayed left on my way out all the way to the PHT then right along the PHT and then up the steep hill to TR Lot #1 then out and back the hilly trail. Did the large inner loop on the S side of TR and then came back to the car staying left again.

8 PM

Stretching 18 [0]

Saturday Aug 3, 2013 #

Note
slept:12.0

Lots of packing today

12 PM

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Adidas Climacool

Hike and swim at Scotts Run with Zitch and KT. A light rain as we started but faded.

11 PM

Stretching 10 [0]

Lower Back

Friday Aug 2, 2013 #

Note
slept:6.0 weight:189lbs

7 AM

Commuting 43:45 [2] 13.21 mi (18.1 mph) +173ft
shoes: Answer Impact MTB

Ride in

8 AM

Stretching 15 [0]

Stretching (Roller) 6 [0]

L Leg only

5 PM

Commuting 1:11:03 [3] 22.24 mi (18.8 mph) +1113ft
shoes: Answer Impact MTB

Ride home via Bethesda. Much busier than the last two weeks. Cool weather. Some strong winds blew in some dark clouds but not really any rain. 10-20 HW downtown and in VA.

Splits
US-CCT Start 15:50
CCT Start-Canal 7:37
Canal-Bethesda 13:04
Bethesda-Canal 11:01
Canal-CB 4:03
CB-WFC 19:29

Thursday Aug 1, 2013 #

Note
slept:6.5 weight:191lbs

8 AM

Commuting 51:09 [2] 14.62 mi (17.1 mph) +260ft
shoes: Salsa Moto Rapido

Rough Commute. Rainy morning so I prepped the MTB. Tire was flat and floor pump is broken. Two hand pump inflations later replaced the tube and pumped it one more time.

The ride was tense. Had problems with one rider not moving over to allow me to pass then I made a bad decision to pass a biker around a blind corner and two seconds later someone wanted me to slow down. Tensions were high but other than the jerk riding down the middle of the trail we settled everything calmly.

Tire pressure when I got to work was 40 and 20.

5 PM

Commuting 49:10 [3] 14.5 mi (17.7 mph) +639ft
shoes: Salsa Moto Rapido

One more incident added to the days list. Assumed a car was going to yield but he didn't. I was prepared but he was mad that I wasn't yielding to him because technically I should have. Let's hope tomorrow is better.

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