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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mayer22

In the 31 days ending Mar 31, 2020:

activity # timemileskm+ft
  Trail Running6 12:57:20 77.07(10:05) 124.03(6:16) 15119
  Commuting6 5:18:13 84.79(16.0/h) 136.46(25.7/h) 6379
  Road Biking2 3:32:55 62.17(17.5/h) 100.05(28.2/h) 4789
  Paddling2 2:31:00 10.45(4.2/h) 16.82(6.7/h)
  Hiking2 2:17:54 4.26(32:22) 6.86(20:07) 543
  Road Running3 1:42:58 11.01(9:21) 17.72(5:49) 1670
  Strength2 1:40:00
  HealthCare1 1
  Total23 30:00:21 249.75 401.93 28500
  [1-5]21 28:10:56

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Sunday Mar 29, 2020 #

Note

4 hours on Chicken Coop

Toe just about feeling normal. Definitely could have gone for a ride today without a problem. Probably as early as Friday.

Saturday Mar 28, 2020 #

Note
(injured)

9 hours on the Chicken Coop

Friday Mar 27, 2020 #

Note
(injured)

9 hours on the Chicken Coop

Thursday Mar 26, 2020 #

Note
(injured)

6 hours on the Chicken Coop

Tuesday Mar 24, 2020 #

11 AM

HealthCare 1 [0]

Had the left side of my Big RToe nail cut. Now both sides have been cut.

He thought the right side was a bit red so he gave me 3 days of antibiotics to be safe.

Sunday Mar 22, 2020 #

10 AM

Trail Running 5:46:43 intensity: (33 @0) + (8:42 @1) + (20:49 @2) + (3:24:59 @3) + (1:50:53 @4) + (47 @5) 31.71 mi (10:56 / mi) +5479ft 9:24 / mi
ahr:154 max:186 shoes: Salomon Speedcross Pro

Mountain Lake Run Around (6 overlooks and 1 waterfall)
Left from ML day use lot. Temps were upper 30's. Took a comfortable pace from the start. Tried to get the biggest chunk of elevation out of the way early. There was also a fair bit of dirt road in the first half with mostly trail on the back half

Had some difficulty finding some of the Private trails. Large chunks of the property N of Mountain Lake have been clearcut. The advantage to that was that the previously overgrown trail was now clear.

Had to start doing some walking as I made it back to the ML property. I would have liked to add Homestead trail (1.5 mi and 400ft) to the end but was running short on time and was pretty wasted already.

L Big toenail was painful from Wind Rock on during steep downhills.

My mileage estimate was spot on to the hundredth of a mile. Actual elevation was 125% of my estimate via MapMyRun.

Thursday Mar 19, 2020 #

4 PM

Paddling 1:01:54 intensity: (58:24 @1) + (3:21 @2) + (9 @3) 4.17 mi (4.0 mph)
ahr:108 max:157 shoes: Perception Swifty

New @ Whitethorne 3.25'
High water.

Wednesday Mar 18, 2020 #

5 PM

Road Biking 1:36:50 intensity: (2:19 @1) + (10:42 @2) + (1:09:21 @3) + (14:00 @4) + (28 @5) 28.1 mi (17.4 mph) +2211ft
ahr:149 max:192 shoes: Giro Rumble

Rare evening workout. Not worth it as I missed all my time with the girls except shower and bedtime. Had planned to get out earlier but had a meeting go long.

Legs were a bit slow and tired.

Finished just as the rain started.

Tuesday Mar 17, 2020 #

3 PM

Trail Running 1:21:52 intensity: (25 @0) + (5:06 @1) + (32:43 @2) + (40:50 @3) + (2:48 @4) 7.81 mi (10:29 / mi) +2328ft 8:10 / mi
ahr:138 max:164 shoes: Salomon Speedcross Pro

Old Farm
No dogs. Letting them rest after yesterday.

My legs felt decent after yesterday but this was a big climb day. Pace was slow but GAP seems to be appropriate. I slowed down on Homonym and Hairball to prepare for Jaberwocky. I didn't have to resort to "walking" up Jaberwocky but about as slow as I could go otherwise.

Last time I descended Old Farm I didn't run for 8 weeks :-( Nice and easy this time.

Monday Mar 16, 2020 #

1 PM

Trail Running 1:56:50 intensity: (26 @0) + (23 @1) + (9:41 @2) + (26:38 @3) + (1:13:31 @4) + (6:11 @5) 13.16 mi (8:53 / mi) +2508ft 7:31 / mi
ahr:163 max:222 shoes: Salomon Speedcross Pro

Pandapas w/Zitch/Skip
Skipped my long run yesterday (tired from chicken coop preparations) so I had to do it today. Legs were well-rested. We ran the same loop as last month except I reversed Beauty and Beast and a little longer lead-in/out.
https://ar.attackpoint.org/viewlog.jsp/user_10132/...
Much faster pace and climbing legs felt strong up until the final descent.

Minor watch troubles at the end. Pace stopped working on the last decent and it did it's auto shutdown when the low battery alert popped up. I was able to restart it before the end of the run. Not sure this is due to the temperature as I previously predicted.

Not as many people on the trails (6) as I expected might be.

Z may be limping again.

Friday Mar 13, 2020 #

5 PM

Trail Running 48:28 intensity: (18 @0) + (29 @1) + (7:25 @2) + (16:55 @3) + (23:21 @4) 4.86 mi (9:58 / mi) +1003ft 8:21 / mi
ahr:156 max:175 shoes: Brooks Mazama

Homeplace w/Zitch/Skip
Z was back in action and did fine. I was still sore from Stadiums so this was at a slow pace.

Thursday Mar 12, 2020 #

9 AM

Commuting 42:04 intensity: (2:06 @2) + (33:12 @3) + (6:43 @4) + (3 @5) 11.55 mi (16.5 mph) +844ft
ahr:153 max:184 shoes: Giro Rumble

Ride in from CBurg. Heavy pack.
Calves are still very sore from Tuesday.

Realized on my way that I left my phone with the car.
3 PM

Commuting 1:18:36 intensity: (30 @0) + (4:36 @1) + (5:50 @2) + (45:27 @3) + (22:00 @4) + (13 @5) 22.48 mi (17.2 mph) +1569ft
ahr:152 max:181 shoes: Giro Rumble

Ride back to the car. Light pack. Seemed like a little bit of HW8 (S)
Rode out Catawba some to add some flat miles.

When I got back to the car it wasn't ready so I got a rental but found my phone and wallet on top of the car still.

Wednesday Mar 11, 2020 #

3 PM

Paddling 1:29:06 [2] 6.28 mi (4.2 mph)
ahr:108 max:200 shoes: Perception Swifty

New @ Whitethorne 3.1'
Nice but a tad windy from the SW. It's been a while since my last paddle.

Tuesday Mar 10, 2020 #

3 PM

Road Running 45:41 intensity: (7 @0) + (2:09 @1) + (22:20 @2) + (20:51 @3) + (14 @4) 3.52 mi (12:59 / mi) +1293ft 9:38 / mi
ahr:137 max:169 shoes: Asics GT-2000 4

Stadiums West 2x10 Doubles (12' 30" and 13' 20")
Didn't go too poorly. About as good as I could have hoped for. Just BARELY made it through all 20 climbs without walking or switching to single steps.

Times were almost identical to last March with an extra minute needed for the second set.

It was a bit wet so I was cautious going down the painted steps

Sunday Mar 8, 2020 #

3 PM

Trail Running 2:11:45 intensity: (4 @0) + (32 @1) + (36:05 @2) + (1:10:06 @3) + (24:58 @4) 14.12 mi (9:20 / mi) +2539ft 7:58 / mi
ahr:148 max:179 shoes: Salomon Speedcross Pro

Ran up the end of Brush Mtn from the house. Looks like one neighbor moved (Waldo) and there was a fence blocking another section of the trail that I moved off the trail to go around. Turns out the property owner works down the hall from me so I'll work on getting permission to use that section of trail.

Pace wasn't too bad but a little slower than I had hoped. Legs were pretty tired at the end. Not a climbing day but still some good elevation. The climb from Poverty Creek was a good 800ft climb.

Beautiful weather but barely saw anyone on the trails. Dogs stayed home. Zitch is still healing from a soft tissue strain during or right after last Wednesday's run. I carried a little bit of water and my phone.

Saturday Mar 7, 2020 #

7 PM

Hiking 1:15:53 intensity: (40:09 @0) + (27:17 @1) + (8:06 @2) + (21 @3) 1.89 mi (40:09 / mi) +543ft 31:34 / mi
ahr:96 max:148 shoes: Asics GT-2000 3

Midnight Moonlight Hike w/Nut/E
Carried E on my shoulders the whole for a little when Nut was on my shoulders and E was in my arms (double-carry). We did take two tumbles in this position.

Nut was pretty much a pro. E was a bit hesitant but still enjoyed it. I miss being out at night especially on such a beautiful night.

Friday Mar 6, 2020 #

9 AM

Commuting 39:06 intensity: (46 @0) + (6:48 @1) + (30:29 @2) + (1:03 @3) 9.55 mi (14.7 mph) +478ft
ahr:127 max:150 shoes: Giro Rumble

Ride in from CBurg.
Heavy pack. HW10.
Got on my bike in the sun, rode through a blizzard and rain, made stops at library and office, then the Inn. Got off my bike in the sun again. 40F
3 PM

Road Running 5:00 [1] 0.5 mi (10:00 / mi)
shoes: Asics GT-2000 4

Warm-up/Stay warm

Strength 50:00 [2]

No leg curls or extensions
Super fast. Empty gym.
Last time at War (again)
4 PM

Commuting 34:15 intensity: (27 @1) + (51 @2) + (26:43 @3) + (6:14 @4) 8.22 mi (14.4 mph) +709ft
ahr:152 max:173 shoes: Giro Rumble

Ride home. Heavy pack. HW20.

Started in some snow. Got some hail on Lick Run to finish out the day.

Wednesday Mar 4, 2020 #

11 AM

Trail Running 51:42 intensity: (12 @2) + (18:58 @3) + (32:32 @4) 5.41 mi (9:33 / mi) +1262ft 7:50 / mi
ahr:161 max:167 shoes: Brooks Mazama

Homeplace w/Zitch/Skip
Warm. Tired climbing legs.
4 PM

Strength 50:00 [2]

War
No legs except calves

Tuesday Mar 3, 2020 #

10 AM

Commuting 1:30:23 intensity: (1:42 @0) + (1:00 @1) + (21:08 @2) + (1:03:15 @3) + (3:15 @4) + (3 @5) 24.76 mi (16.4 mph) +2129ft
ahr:144 max:181 shoes: Giro Rumble

River Commute +
Light rain, wet roads, and heavy pack.
Stopped to vote on my way. Pack felt heavy on the hills. Think my legs were tired.
4 PM

Commuting 33:49 intensity: (1:28 @0) + (7:12 @1) + (11:08 @2) + (13:49 @3) + (12 @4) 8.23 mi (14.6 mph) +650ft
ahr:131 max:163 shoes: Giro Rumble

Ride home
Slow. Took it easy and riding into a strong HW15 with gusts of 25. Lighht pack.

Monday Mar 2, 2020 #

12 PM

Road Running 52:17 intensity: (13 @0) + (36 @1) + (10:22 @2) + (16:31 @3) + (24:35 @4) 6.99 mi (7:29 / mi) +377ft 7:07 / mi
ahr:153 max:177 shoes: Asics GT-2000 4

Back to running. Toe felt good. Rain held off. A bit harder of an effort than preffered to make sure I got back for my meeting.

Sunday Mar 1, 2020 #

1 PM

Road Biking 1:56:05 intensity: (42 @0) + (1:39 @1) + (22:57 @2) + (1:30:45 @3) + (2 @4) 34.07 mi (17.6 mph) +2578ft
ahr:143 max:160 shoes: Giro Rumble

Ride to Newport and back. Windy. Toe felt fine. L Calf got really tight (i.e. crampled) about halfway through. It loosened some as I rode but not entirely.

Was more confident riding on 460 and didn't have a problem. Only a few cars/trucks passed and they had plenty of time and room to move over.
4 PM

Hiking 1:02:01 [0] 2.37 mi (26:10 / mi)
ahr:135 max:177 shoes: Asics GT-2000 3

Family walk

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