Training Log Archive: mayer22In the 31 days ending Aug 31, 2014:
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Saturday Aug 30, 2014 #
11 AM
Mountain Biking 1:02:00 [2] 9.75 mi (9.4 mph)
shoes: Pearl Izumi X Alp Enduro III
Ride with Zitch at Pandapas. Cleaned the bike first. Left late and it was getting hot so we stuck to the valley mostly. Didn't feel as hot on the ride but Zitch really took advantage of the water stops.
No watch. Started at PC/FR crossing went up PC to May Apple to Joe Pye and PC all the way back to the car. First time going near the pond with Z. He was incredibly well behaved (prob b/c he was hot/tired). Lots of people on the trails too.
Also swapped my ATACs for SPDs for more flexibility on the cleat placement. Think it may have helped.
No watch. Started at PC/FR crossing went up PC to May Apple to Joe Pye and PC all the way back to the car. First time going near the pond with Z. He was incredibly well behaved (prob b/c he was hot/tired). Lots of people on the trails too.
Also swapped my ATACs for SPDs for more flexibility on the cleat placement. Think it may have helped.
Friday Aug 29, 2014 #
8 AM
Commuting 47:00 [2] 11.7 mi (14.9 mph) +855ft
shoes: Giro Rumble
Commute In
12 PM
Commuting 17:57 [1] 4.79 mi (16.0 mph) +699ft
shoes: Giro Rumble
Ride to PT
2 PM
Commuting 15:49 [1] 4.15 mi (15.7 mph) +465ft
shoes: Giro Rumble
Ride back to work
Wednesday Aug 27, 2014 #
7 PM
Mountain Biking 37:35 [1] 3.49 mi (5.6 mph) +668ft
shoes: Pearl Izumi X Alp Enduro III
Short, easy, late, post-dinner, exploratory ride with Zitch. First ride leaving from the house. Just rode out and back to Poverty Creek on the neighbors property and used my new trail. Had trouble following and riding the trail on the way back because of lack of light.
The trails definitely are not MTB optimal but still enjoyed riding them and leaving from the house. Slow going most of the time.
The trails definitely are not MTB optimal but still enjoyed riding them and leaving from the house. Slow going most of the time.
Tuesday Aug 26, 2014 #
8 AM
Commuting 39:36 [2] 10.3 mi (15.6 mph) +860ft
shoes: Giro Rumble
Ride in. Cool. Foggy.
Got another flat on the rear tire. Didn't bother wasting a CO2 and just pumped it. Have forgone replacing the tire for too long. Finally did it after work. Didn't risk riding home and not having a tube to replace it.
Got another flat on the rear tire. Didn't bother wasting a CO2 and just pumped it. Have forgone replacing the tire for too long. Finally did it after work. Didn't risk riding home and not having a tube to replace it.
Sunday Aug 24, 2014 #
10 AM
Trail Running 54:47 [3] 5.74 mi (9:33 / mi) +1356ft 7:48 / mi
shoes: Salomon Speedcross 3 (Blue #2)
Trying to tire Zitch out before the shower. Successful. Shortened the hour loop at the startt and came back through the neighbors instead of down the mountain.
Saturday Aug 23, 2014 #
12 PM
HealthCare 1 [3]
PT
Worked on dead butts and towel pulls
Worked on dead butts and towel pulls
8 PM
Trail Running 29:49 [3] 3.2 mi (9:19 / mi) +690ft 7:44 / mi
shoes: Salomon Speedcross 3 (Blue #2)
After I finished work I took Zitch out. We went out and back to Poverty Creek through the neighbors property. Water was nice. Zitch was happy to cool off.
Friday Aug 22, 2014 #
7 PM
Orienteering 36:44 [3] 2.8 mi (13:07 / mi) +543ft 11:05 / mi
shoes: Salomon Speedcross 3 (Blue #2)
Wasn't able to do any of the work I needed at the house so I took Zitch out for a run. First workout since Lionheart. Good for my mind after a long week.
Wasn't planning on exploring but did so didn't have a map or compass. Found myself in a reentrant (minute 8). Tried to leave and then find my way back to that spot all on new terrain. Was slightly successful. Came within 100ft but I didn't recognize I was close by and thought it was an extra reentrant. Found myself on top of the ridge but was no longer sure of where I was. Ran down it some then tried to cross to see where I was without really knowing. Found my way back to the trails after that without problem. Neat excercise.
Wasn't planning on exploring but did so didn't have a map or compass. Found myself in a reentrant (minute 8). Tried to leave and then find my way back to that spot all on new terrain. Was slightly successful. Came within 100ft but I didn't recognize I was close by and thought it was an extra reentrant. Found myself on top of the ridge but was no longer sure of where I was. Ran down it some then tried to cross to see where I was without really knowing. Found my way back to the trails after that without problem. Neat excercise.
Wednesday Aug 20, 2014 #
3 PM
HealthCare 1 [3]
PT
Worked on releasing calf and adductor/hamstring from race. IT was also a bit tight. Adductor/Ham was real tight during the race in addition to TFL and a but of the top of my ham. Had a lot of trouble with my cleat placement. Can't adjust the ATAC to the outside of my L foot and with a lot of rail trail riding it really irritated it.
Worked on releasing calf and adductor/hamstring from race. IT was also a bit tight. Adductor/Ham was real tight during the race in addition to TFL and a but of the top of my ham. Had a lot of trouble with my cleat placement. Can't adjust the ATAC to the outside of my L foot and with a lot of rail trail riding it really irritated it.
Saturday Aug 16, 2014 #
8 AM
Adventure Racing 17:19:00 [0]
Lionheart
Pretty strong race with KE and JP. Fun and different ropes section. Paddle was a little tougher in low water but I've done it in lower. The rail trail riding was a bit rough but it made for a strong effort on the bike.
I was disappointed with the route choice and the time it took to make it. Luckily it seemed the other teams made worse route choices and/or made errors. The flats also caused several unnecessary delays. Otherwise everything went well. I tried to get JP to nav a little for practice too.
Weather was cool but not as cold as I was expecting forcing me to skip the tights. I paid for it in the nettle and also picked up some PI. Earl says mud works well as protection from nettle as well.
Pretty strong race with KE and JP. Fun and different ropes section. Paddle was a little tougher in low water but I've done it in lower. The rail trail riding was a bit rough but it made for a strong effort on the bike.
I was disappointed with the route choice and the time it took to make it. Luckily it seemed the other teams made worse route choices and/or made errors. The flats also caused several unnecessary delays. Otherwise everything went well. I tried to get JP to nav a little for practice too.
Weather was cool but not as cold as I was expecting forcing me to skip the tights. I paid for it in the nettle and also picked up some PI. Earl says mud works well as protection from nettle as well.
Orienteering race 2:00:00 [4] 9.68 mi (12:24 / mi) +900ft 11:24 / mi
shoes: Scott eRide Grip3 (#2)
Started at the Warming Hut. First CP was a shwack to Lytle Rd. Then the overlook on McCune Trail. There were 3 options to the next CP at Ramcat. We had taken the gas line down the steep slope in a previous race so we decided to try the ridgeline down to the rail trail. The slope was gentler at times and a more direct route but not as clear as the gas line. We ended up probably about 3 or 4 minutes behind GOALS who was 2 min behind us b/c they took the gas line. When we got to Ramcat we saw TOG running down the Fireroad which didn't seem like a comparable option but they had probably gained a good 5 min on us as well. It added a bit of distance but was a road the entire way. I think that may have been the best option. Finished at the camground. Put in alongside GOALS.
10 AM
Paddling race (2p/1p Duckies) 2:40:00 [4] 10.7 mi (4.0 mph)
Paddled Middle Yough from campground. We had a brief stop at an island to search for a CP. Julia and Kristin paddled the double and I was in tow in a single. Water level was low due to a controlled "release" (or maybe more appropriately hold) of the water for the falls race in town.
12 PM
Trail Running race 30:00 [4] 2.43 mi (12:21 / mi)
shoes: Scott eRide Grip3 (#2)
Portaged the boats to WWA. After we dropped the boats we ran through town and on trails to Cucumber Falls. Town was packed with people for the race. Great weather for it too.
1 PM
Strength 20:00 [4]
Mountaineering
Slackline across Cucumber Run and then rappel down Cucumber Falls. Fun and good setup.
Slackline across Cucumber Run and then rappel down Cucumber Falls. Fun and good setup.
Orienteering race 1:10:00 [4] 4.75 mi (14:44 / mi) +1300ft 11:42 / mi
shoes: Scott eRide Grip3 (#2)
After the rappel we had to get one CP on Meadow Run. The point was at another waterfall but was misplotted by about 400m. Luckily there were plenty of signs leading you to the falls. I couldn't confirm the mistake until we found the CP but that helped our exit strategy back to the Sugarloaf warming hut.
2 PM
MTBO race 10:39:00 [4] 46.15 mi (4.3 mph) +4400ft
shoes: Pearl Izumi X Alp Enduro III
40 mins for transition/plotting/planning (prob too long)
Settled on 2 routes and chose on the way out of TA base on what I thought would be the shorter of the two and also allowed us to climb the road back to the warming hut at the end instead of the trail. I should have gone with my first option which would have gotten us to the tough points in daylight and after measuring post race was just as short as the option we ended up taking. It also would have saved us a bit of climbing but that I knew.
I got a flat in Hopi Camp and had 2 bad tubes in my pack that wasted our CO2's and we forgot to bring a pump. Biked to the north CPs just off the rail trail. When I got back to my bike after that found another flat. So on our way back through town we stopped in to fill my tire and get some more CO2s. Made it to town just after WV closed at 9pm. Luckily still got what we needed but wasted prob 15 min.
Then finished the ride to the tough CPs again off the rail trail. Put in a total of 22mi on the rail trail stopping for 3 CPs along the way.
Had trouble on the cliff CPs I wanted to do during daylight. Not sure I wouldn't have made the same mistake with light but it definitely would have been easier traveling. This meant spending more time in chest high nettle. There was nothing but nettle in this huge steep reentrant. I never thought I would be grabbing nettle just to walk.
I wasn't really aware of the side reentrant we needed to spot and found an entire other set of cliffs (probably bigger) on the other side that we searched before being sure we were in the wrong spot. Wasted maybe 20 mins. No other nav problems on this loop.
Finished with a climb up Firetower with drops of rain right before the last CP and downhill to the finish (Sugarloaf Warming Hut).
Settled on 2 routes and chose on the way out of TA base on what I thought would be the shorter of the two and also allowed us to climb the road back to the warming hut at the end instead of the trail. I should have gone with my first option which would have gotten us to the tough points in daylight and after measuring post race was just as short as the option we ended up taking. It also would have saved us a bit of climbing but that I knew.
I got a flat in Hopi Camp and had 2 bad tubes in my pack that wasted our CO2's and we forgot to bring a pump. Biked to the north CPs just off the rail trail. When I got back to my bike after that found another flat. So on our way back through town we stopped in to fill my tire and get some more CO2s. Made it to town just after WV closed at 9pm. Luckily still got what we needed but wasted prob 15 min.
Then finished the ride to the tough CPs again off the rail trail. Put in a total of 22mi on the rail trail stopping for 3 CPs along the way.
Had trouble on the cliff CPs I wanted to do during daylight. Not sure I wouldn't have made the same mistake with light but it definitely would have been easier traveling. This meant spending more time in chest high nettle. There was nothing but nettle in this huge steep reentrant. I never thought I would be grabbing nettle just to walk.
I wasn't really aware of the side reentrant we needed to spot and found an entire other set of cliffs (probably bigger) on the other side that we searched before being sure we were in the wrong spot. Wasted maybe 20 mins. No other nav problems on this loop.
Finished with a climb up Firetower with drops of rain right before the last CP and downhill to the finish (Sugarloaf Warming Hut).
Orienteering race 1 [4] 3.6 mi ( / mi) +1900ft / mi
shoes: Pearl Izumi X Alp Enduro III
Distance and elevation necessary to gather a few CPs on foot.
Thursday Aug 14, 2014 #
8 AM
Commuting 43:29 10.55 mi (14.6 mph) +853ft
ahr:119 max:151 shoes: Giro Rumble
Commute In
GPS horribly wrong.
GPS horribly wrong.
7 PM
Hiking 37:08 [1] 0.91 mi (40:48 / mi) +128ft 36:00 / mi
Family hike on the freshly cleared trail.
AP elevation off by a factor of 10.
AP elevation off by a factor of 10.
Wednesday Aug 13, 2014 #
9 AM
Commuting 40:53 10.55 mi (15.5 mph) +853ft
ahr:122 max:167 shoes: Giro Rumble
Commute In
Found out the bridge work down the street won't shut down the road at all.
Found out the bridge work down the street won't shut down the road at all.
1 PM
Commuting 18:34 [1] 4.73 mi (15.3 mph) +229ft
shoes: Giro Rumble
Ride back to PT.
HealthCare 1 [0]
PT
Pulled hip, rolled calf and foot exercises.
Pulled hip, rolled calf and foot exercises.
2 PM
Commuting 17:22 [1] 4.62 mi (16.0 mph) +338ft
shoes: Giro Rumble
Ride back to work.
5 PM
Commuting 40:37 11.4 mi (16.8 mph) +752ft
ahr:126 max:163 shoes: Giro Rumble
Commute home.
Adjusted my cleats. MUCH better. Still think my L knee wanders in a bit from either a tight adductor/psoas or weak arch/foot.
Adjusted my cleats. MUCH better. Still think my L knee wanders in a bit from either a tight adductor/psoas or weak arch/foot.
Monday Aug 11, 2014 #
10 AM
HealthCare 1 [0]
PT
Pulled hips, rolled calf, released glute and psoas
Pulled hips, rolled calf, released glute and psoas
6 PM
Note
Not enough motivation to run so instead Zitch and I worked on clearing the path to the neighbors trails.
Sunday Aug 10, 2014 #
6 PM
Orienteering 59:36 [3] 4.52 mi (13:11 / mi) +1330ft 10:19 / mi
shoes: Salomon Speedcross 3 (Blue #2)
Run from the house with Zitch. Took a map and explored a small area on the other side of PC. Spur was ok. Found a nice rock wall on my way back down right before the creek. Spent some time looking at the map even in some known areas.
Most of the climbing was off trail. The AP climb estimate seemed a bit high again (2250). Strava seemed spot on at 1300. The woods were still wet and the mountain was foggy. Still plenty of water in PC but some of the side creeks were dried up or real low.
Most of the climbing was off trail. The AP climb estimate seemed a bit high again (2250). Strava seemed spot on at 1300. The woods were still wet and the mountain was foggy. Still plenty of water in PC but some of the side creeks were dried up or real low.
Saturday Aug 9, 2014 #
3 PM
Trail Running 1:27:20 [3] 9.53 mi (9:10 / mi) +1900ft 7:43 / mi
shoes: Scott eRide Grip3 (#2)
Good run with Zitch. Long trail run from the house which hasn't really been done yet. Did a bit on the road to increase mileage and reduce time. Also added a loop towards the end to make sure I broke 9.
PC was raging. I forgot how hard it was to cross when it has water in it. Not much rain but everything was wet.
AP climb (2776) seemed high so switched to Strava estimate.
PC was raging. I forgot how hard it was to cross when it has water in it. Not much rain but everything was wet.
AP climb (2776) seemed high so switched to Strava estimate.
Friday Aug 8, 2014 #
8 AM
Commuting 47:46 12.57 mi (15.8 mph) +887ft
ahr:122 max:155 shoes: Giro Rumble
Morning commute.
Got a flat just after I went from driveway to rode. Considered walking back but it would have been longer. Inflation device didn't work well again but it is because the stems on my tubes are too short. This time had my pump to help though. Stopped at Mark's to get a compass but it was the wrong one.
Got some intel on the construction down the road. Putting in 2 culverts. Hopefully they won't have to close the road at all.
Got a flat just after I went from driveway to rode. Considered walking back but it would have been longer. Inflation device didn't work well again but it is because the stems on my tubes are too short. This time had my pump to help though. Stopped at Mark's to get a compass but it was the wrong one.
Got some intel on the construction down the road. Putting in 2 culverts. Hopefully they won't have to close the road at all.
5 PM
Commuting 37:07 10.91 mi (17.6 mph) +672ft
ahr:115 max:151 shoes: Giro Rumble
Rainy ride home.
Worked on the driveway a bit while I walked up it.
Worked on the driveway a bit while I walked up it.
Thursday Aug 7, 2014 #
7 AM
Commuting 13:39 [1] 3.3 mi (14.5 mph) +190ft
shoes: Giro Rumble
8 AM
HealthCare 1 [0]
PT
Reeval. Going to shift focus a bit. Think I have reached a threshold in flexibility so going to spend effort on loosening hips and L calf. We specifically looked at my lack of flexibility in L adductor.
Reeval. Going to shift focus a bit. Think I have reached a threshold in flexibility so going to spend effort on loosening hips and L calf. We specifically looked at my lack of flexibility in L adductor.
9 AM
Commuting 15:27 [1] 3.66 mi (14.2 mph) +272ft
shoes: Giro Rumble
Tuesday Aug 5, 2014 #
8 AM
Commuting 37:31 10.23 mi (16.4 mph) +814ft
ahr:118 max:163 shoes: Giro Rumble
Commute In
Wore the HRM for curiosity. Pretty relaxed ride. A little lower than I would have thought.
Wore the HRM for curiosity. Pretty relaxed ride. A little lower than I would have thought.
Monday Aug 4, 2014 #
8 AM
Commuting 42:05 [2] 10.87 mi (15.5 mph) +985ft
shoes: Giro Rumble
Commute In.
Stopped on campus for a meeting but it was cancelled.
Stopped on campus for a meeting but it was cancelled.
11 AM
HealthCare 1 [0]
PT
Have to work on trigger my glutes without my hams. Lots of trouble with this on the left.
Have to work on trigger my glutes without my hams. Lots of trouble with this on the left.
Sunday Aug 3, 2014 #
11 AM
Trail Running 1:23:10 [3] 9.3 mi (8:57 / mi) +1332ft 7:52 / mi
shoes: Scott Kinabalu
Trail run with Zitch. A little faster than yesterday. Did a short shwack because Royale was still closed. Added an out and back to the end to break 9mi. Humid again.
Saturday Aug 2, 2014 #
3 PM
Trail Running 1:24:35 [2] 9.0 mi (9:24 / mi) +1373ft 8:13 / mi
shoes: Scott Kinabalu
Trail run with Zitch. Cool but humid. Started on the road to warmup. Pretty easy pace with several stops for leash training and water. Focused on loosening up my R upper leg from yesterday. Foot is functioning better but leg still off.
Friday Aug 1, 2014 #
6 PM
Road Running 12:26 [2] 1.48 mi (8:24 / mi) +106ft 7:52 / mi
Warmup run to the start from Mark's house.
Road Running race 4:43 [5] 1.0 mi (4:43 / mi)
Draper Mile
Elevation change: Up 30ft Down 90ft
Light rain before hand. Cool temps.
First time I have been able to do this race. Been forever since I only ran a mile. Held myself back a few times early on. Had a little bit of a push left in me at the end. Legs felt weak. Likely because I have mostly been training in the woods without much high intensity training. L Leg was REAL tight after the race walking around as well. Wore my HS flats which were practically falling apart. Lucky I finished with a sole.
I would have won the 30-34 age cat. Also only 7 sec slower than what I ran in HS. Next years goals win age cat and break HS time. Good motivation to at least do a little intensity training before next year's race.
Enjoyed pushing myself at that intensity. It's been a while. Felt weird when it was over though. Like I hadn't really just done a race. Was ready to turn around and run back up the hill.
Elevation change: Up 30ft Down 90ft
Light rain before hand. Cool temps.
First time I have been able to do this race. Been forever since I only ran a mile. Held myself back a few times early on. Had a little bit of a push left in me at the end. Legs felt weak. Likely because I have mostly been training in the woods without much high intensity training. L Leg was REAL tight after the race walking around as well. Wore my HS flats which were practically falling apart. Lucky I finished with a sole.
I would have won the 30-34 age cat. Also only 7 sec slower than what I ran in HS. Next years goals win age cat and break HS time. Good motivation to at least do a little intensity training before next year's race.
Enjoyed pushing myself at that intensity. It's been a while. Felt weird when it was over though. Like I hadn't really just done a race. Was ready to turn around and run back up the hill.