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Training Log Archive: mayer22

In the 31 days ending Jan 31, 2023:

activity # timemileskm+ft
  Trail Running13 9:31:26 58.61(9:45) 94.32(6:03) 10785
  Strength9 9:12:00
  Commuting15 7:29:09 119.12(15.9/h) 191.7(25.6/h) 10858
  Orienteering3 4:27:02 12.47(21:25) 20.07(13:18) 2818
  Hiking3 3:16:50 3.45(57:03) 5.55(35:27) 1069
  Ice Skating1 1:45:00
  Road Biking1 1:34:23 7.01(4.5/h) 11.28(7.2/h) 209
  Stretching7 1:32:00
  Road Running3 1:25:00 10.71(7:56) 17.24(4:56) 544
  Yoga2 1:00:00
  Bike Maintenance4 4
  Total54 41:12:54 211.37 340.17 26283
  [1-5]40 30:10:43

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Tuesday Jan 31, 2023 #

5 PM

Hiking 49:23 [0] 0.73 mi (1:07:38 / mi) +231ft 52:03 / mi

Walk w/Zitch/Skip/Nut/E.

Swung by the mailbox.

Monday Jan 30, 2023 #

Bike Maintenance 1 [3]

Swapped my rear road wheel
12 PM

Commuting 30:31 [2] 8.27 mi (16.3 mph) +701ft
shoes: Pearl Izumi X Alp Enduro IV

Ride in. HEAVY pack.

Strength 55:00 [2]

Condensed things a bit.
Skipped calves since they were still a bit tired/sore
Also had to skip leg extensions.
5 PM

Commuting 31:52 [3] 8.19 mi (15.4 mph) +802ft
shoes: Pearl Izumi X Alp Enduro IV

Ride home. Light pack.

Took it easy on tired legs.

Sunday Jan 29, 2023 #

3 PM

Trail Running 1:17:40 intensity: (13 @1) + (1:51 @2) + (59:25 @3) + (16:11 @4) 8.49 mi (9:09 / mi) +1409ft 7:54 / mi
ahr:153 max:168 shoes: Salomon Speedcross Pro

Pandapas w/Skip
Was worried about being cold because of the rain but I overdressed.

Legs felt pretty good, less so on the climbs. Pace was ok. Calves were pretty beat at the end.

Trails were a bit sloppy. Had to be careful on the Beast descent.
5 PM

Stretching 10:00 [3]

Saturday Jan 28, 2023 #

3 PM

Road Biking 1:34:23 [0] 7.01 mi (4.5 mph) +209ft
shoes: Pearl Izumi X Alp Enduro IV

Bike ride on campus w/Nut/E
5 PM

Trail Running warm up/down 20:09 [2] 1.82 mi (11:04 / mi) +391ft 9:12 / mi
shoes: Salomon Trailster

Homeplace w/Zitch/Skip
Z off leash again
6 PM

Stretching 15:00 [0]

Friday Jan 27, 2023 #

9 AM

Commuting 29:32 intensity: (1:09 @1) + (14:03 @2) + (13:47 @3) + (33 @4) 8.25 mi (16.8 mph) +798ft
ahr:135 max:158 shoes: Pearl Izumi X Alp Enduro IV

Ride in. Light pack. TW5
Just under freezing.
5 PM

Road Running tempo 54:13 intensity: (33 @1) + (14:57 @2) + (26:58 @3) + (11:45 @4) 7.04 mi (7:42 / mi) +385ft 7:19 / mi
ahr:148 max:173 shoes: Scott eRide AF Support

Road run on campus

Right calf and left quad were a little tight on the back half.

Speed not as fast as I would have liked. I was pushing a bit.

Stretching 10:00 [0]

6 PM

Commuting 8:25 intensity: (2:51 @1) + (5:17 @2) + (17 @3) 1.95 mi (13.9 mph) +161ft
ahr:113 max:145 shoes: Pearl Izumi X Alp Enduro IV

Ride to movie night via the grocery store.

Thursday Jan 26, 2023 #

4 PM

Trail Running warm up/down 14:47 intensity: (27 @1) + (6:52 @2) + (7:28 @3) 1.43 mi (10:20 / mi) +232ft 8:58 / mi
ahr:138 max:156 shoes: Salomon Speedcross Pro

Mayer Mile and a half w/Zitch/Skip

Wednesday Jan 25, 2023 #

1 PM

Strength 1:00:00 [2]

No leg curls/extensions

Tuesday Jan 24, 2023 #

5 PM

Trail Running 22:18 intensity: (1:06 @1) + (18:34 @2) + (2:38 @3) 2.16 mi (10:19 / mi) +439ft 8:39 / mi
ahr:132 max:145 shoes: Salomon Trailster

Homeplace w/Zitch/Skip
Z off leash for the second half.

Stretching 12:00 [0]

Monday Jan 23, 2023 #

11 AM

Commuting 28:42 intensity: (3:58 @1) + (16:50 @2) + (7:54 @3) 8.26 mi (17.3 mph) +766ft
ahr:133 max:154 shoes: Pearl Izumi X Alp Enduro IV

Ride in. Light pack. TW15 but a bit swirly.
12 PM

Strength 1:05:00 [2]

Everything. Crowded.
Did assisted pullups instead of Lats and Triceps
5 PM

Commuting 33:35 intensity: (12:27 @1) + (17:50 @2) + (2:34 @3) + (44 @4) 8.19 mi (14.6 mph) +840ft
ahr:113 max:157 shoes: Pearl Izumi X Alp Enduro IV

Ride home. Light pack. HW10

Stopped at CVS for some meds.

Sunday Jan 22, 2023 #

5 PM

Trail Running tempo 53:25 intensity: (6 @0) + (15 @1) + (2:59 @2) + (20:32 @3) + (29:33 @4) 5.43 mi (9:50 / mi) +1353ft 7:58 / mi
ahr:158 max:172 shoes: Salomon Speedcross Pro

Homeplace w/Skip
Misty. Finished during dusk. Still not strong but didn't feel spent coming down the mountain.

Stretching 15:00 [0]

Saturday Jan 21, 2023 #

8 AM

Orienteering 2:20:45 intensity: (41:42 @0) + (1:13:50 @1) + (24:37 @3) + (36 @4) 6.37 mi (22:06 / mi) +1532ft 18:00 / mi
ahr:99 max:167 shoes: Salomon Speedcross Pro

Mountain Lake w/ Aaron B
Giving them some practice and pointers. Our pace was pretty slow

Temps in the 20's. Trees above the lake were frozen.
3 PM

Hiking 1:08:02 [0] 1.18 mi (57:39 / mi) +456ft 42:13 / mi
ahr:77 max:133

Walk w/Zitch/Skip/Nut/E

Zitch off leash most of the time. He didn't wander or run much to explore which was good.

Friday Jan 20, 2023 #

9 AM

Bike Maintenance 1 [0]

Swapped my front wheel on the road bike (Allez).

It was nice and smooth when riding. Both the current wheels are crunchy. I should either clean the bearings on the old wheels or replace both wheels.
10 AM

Commuting 29:40 intensity: (13 @1) + (6:59 @2) + (19:38 @3) + (2:50 @4) 8.27 mi (16.7 mph) +782ft
ahr:146 max:175 shoes: Pearl Izumi X Alp Enduro IV

Ride in. Heavy pack. TW10

Tire busted as I started down the driveway. I swapped my wheel out because something must be wrong with the wheel or tire. Good ride after that. Smooth wheel.
11 AM

Strength 1:05:00 [2]

Gym was pretty busy but I was able to get in everything.
5 PM

Commuting 35:40 intensity: (13:39 @1) + (17:50 @2) + (3:11 @3) + (1:00 @4) 8.9 mi (15.0 mph) +843ft
ahr:122 max:164 shoes: Pearl Izumi X Alp Enduro IV

Ride home with some errands. Light pack. HW10

Left pretty late. Dark for most of the ride.

Wednesday Jan 18, 2023 #

10 AM

Commuting 29:18 intensity: (2:57 @1) + (10:45 @2) + (15:36 @3) 8.29 mi (17.0 mph) +675ft
ahr:138 max:156 shoes: Pearl Izumi X Alp Enduro IV

Ride in. Heavy pack. Pretty warm.
12 PM

Strength 1:02:00 [2]

Crowded
Everything except leg curls/extensions
3 PM

Bike Maintenance 1 [0]

Reset/tightened the shifter cable and finished wrapping my handlebars on that side.

Still have to do everything for the front shifter/cable.
5 PM

Road Running 7:00 [0] 0.5 mi (14:00 / mi)
shoes: Pearl Izumi X Alp Enduro IV

Attempted to ride to the grocery store but got another flat in the same place I got the one earlier but also in the same tire and part of the tire. I checked the tire when replacing and rode back to my office without an issue so I am not sure what the issue is. And checked again when I replaced it another time.

Luckily I was meeting the rest of the family at the grocery store anyway so I just jogged over instead.

Tuesday Jan 17, 2023 #

6 PM

Trail Running warm up/down 18:51 intensity: (1:15 @1) + (9:53 @2) + (7:43 @3) 1.68 mi (11:13 / mi) +326ft 9:29 / mi
ahr:136 max:152 shoes: Salomon SuperCross Blue

Homeplace w/Zitch/Skip

Was planning on a short road run as well but ran out of time.

Monday Jan 16, 2023 #

10 AM

Yoga 30:00 [0]

Sunday Jan 15, 2023 #

1 PM

Trail Running long 1:30:17 intensity: (5:22 @1) + (12:50 @2) + (1:05:42 @3) + (6:23 @4) 10.0 mi (9:02 / mi) +1352ft 8:00 / mi
ahr:143 max:171 shoes: Salomon SuperCross Blue

Pandapas w/Skip

Legs were tired. Lots of people (and dogs) on the trails.

Stopped to look for E's hat again but no luck.
3 PM

Stretching 15:00 [0]

Saturday Jan 14, 2023 #

9 AM

Yoga 30:00 [0]

4 PM

Trail Running warm up/down 16:43 intensity: (48 @1) + (4:37 @2) + (11:07 @3) + (11 @4) 1.42 mi (11:46 / mi) +249ft 10:06 / mi
ahr:142 max:161 shoes: Salomon Speedcross Pro

Mayer Mile and a half w/Zitch/Skip
Picking up some branches along the way.
5 PM

Stretching 15:00 [0]

Friday Jan 13, 2023 #

11 AM

Commuting 30:51 intensity: (9:30 @1) + (20:40 @2) + (41 @3) 8.26 mi (16.1 mph) +725ft
ahr:123 max:147 shoes: Pearl Izumi X Alp Enduro IV

Ride in. Chilly. Heavy pack

Strength 1:02:00 [2]

Everything. Efficient.
5 PM

Commuting 32:12 intensity: (12:51 @1) + (9:54 @2) + (8:54 @3) + (33 @4) 8.2 mi (15.3 mph) +826ft
ahr:127 max:164 shoes: Pearl Izumi X Alp Enduro IV

Ride home. Light pack.

Thursday Jan 12, 2023 #

5 PM

Trail Running warm up/down 22:01 intensity: (16 @1) + (1:21 @2) + (9:08 @3) + (11:16 @4) 2.12 mi (10:23 / mi) +413ft 8:46 / mi
ahr:157 max:171 shoes: Salomon Speedcross Pro

Homeplace w/Zitch/Skip
Light rain

Trail Running warm up/down 26:54 intensity: (6 @1) + (15 @2) + (9:26 @3) + (17:07 @4) 2.64 mi (10:11 / mi) +607ft 8:22 / mi
ahr:161 max:173 shoes: Salomon Speedcross Pro

Homeplace w/Skip
Started getting stomach cramps running down the mountain

Wednesday Jan 11, 2023 #

1 PM

Commuting 31:17 intensity: (5:19 @1) + (15:10 @2) + (10:48 @3) 8.23 mi (15.8 mph) +696ft
ahr:129 max:159 shoes: Pearl Izumi X Alp Enduro IV

Ride in. Light pack. Slow.
2 PM

Strength 1:05:00 [2]

Same as last Friday

Commuting 38:08 intensity: (10:26 @1) + (19:21 @2) + (8:21 @3) 9.34 mi (14.7 mph) +817ft
ahr:127 max:154 shoes: Pearl Izumi X Alp Enduro IV

Ride home. Heavy pack

Stopped at the grocery store for dinner supplies and stopped at Heritage to pick a control I forgot to clear on Sunday.

Tuesday Jan 10, 2023 #

1 PM

Ice Skating 1:45:00 [0]

Lancerlot w/Nut/Z

Monday Jan 9, 2023 #

4 PM

Trail Running tempo 1:09:03 intensity: (10 @1) + (2:16 @2) + (27:35 @3) + (39:02 @4) 7.76 mi (8:54 / mi) +1280ft 7:42 / mi
ahr:160 max:177 shoes: Salomon SuperCross Blue

Pandaplace w/Skip

First time around the mountain in months. Felt ok. Had to work to keep the pace but didn't feel like I was really moving. Time was respectable.

Sunday Jan 8, 2023 #

Event: BROC: Heritage Park Beginner/Advanced Meet
 
1 PM

Orienteering 51:10 intensity: (22:44 @1) + (23:02 @2) + (5:22 @3) + (2 @4) 3.6 mi (14:13 / mi) +889ft 11:31 / mi
ahr:122 max:160 shoes: Salomon SuperCross Blue

Clearing the advanced controls from the BROC meet. The weather was rough. 32F and rainy. Starting by running up the mountain warmed me up though. Control flags were just barely frozen.

We reused some controls from a previous meet that had a low turnout (1). Last time I cleared these points in this area I got "lost" because it got dark before I finished and I didn't have a light.

I've made some big changes in my technique since then and having light (sun or artificial) obviously made a big difference. Clean navigation with good bearings this time.
3 PM

Orienteering 1:15:07 [0] 2.5 mi (30:03 / mi) +397ft 26:07 / mi
ahr:116 max:151 shoes: Salomon SuperCross Blue

Clearing the BROC beginner course w/Zitch/Skip/Nut/E

Same weather. The kids were bundled up and warm. I just added a raincoat and wasn't working hard enough to stay warm.

We went back and played on the bike skills trails afterward.

Friday Jan 6, 2023 #

12 PM

Commuting 28:12 intensity: (4:21 @1) + (7:23 @2) + (14:35 @3) + (1:53 @4) 8.26 mi (17.6 mph) +706ft
ahr:138 max:174 shoes: Pearl Izumi X Alp Enduro IV

Ride in. Light pack. Warmish.

Pretty fast. Felt good.

First ride in a while. Gears still not working. Not jumping but couldn't shift to my top gears.
1 PM

Strength 1:05:00 [2]

Added back in the final floor exercises: leg lifts, pushups, side planks, and V-ups
2 PM

Bike Maintenance 1 [0]

Totally cleaned the cassette with the parts cleaner at Hokie Hub.

Replaced the cable and housing for my R Der. Forgot bar wrap so I had to leave it exposed.

Also replaced the chain which was stretched beyond 1.0

The cable was completely frayed at the shifter which was likely the main cause for my troubles. There was less cable then frayed cable. Took some work to clean out all the pieces as well.
5 PM

Commuting 31:14 intensity: (4:41 @1) + (4:23 @2) + (19:16 @3) + (2:54 @4) 8.26 mi (15.9 mph) +720ft
ahr:141 max:178 shoes: Pearl Izumi X Alp Enduro IV

Ride home via grocery store. Heavy pack.

Bike in great shape. Everything shifting well. Unwrapped handlebar was cold.

Thursday Jan 5, 2023 #

6 PM

Trail Running warm up/down 18:34 intensity: (54 @1) + (5:19 @2) + (12:21 @3) 1.61 mi (11:32 / mi) +306ft 9:46 / mi
ahr:141 max:155 shoes: Salomon SuperCross Blue

Midnight Moonlight w/Zitch/Skip

Late start but we got to enjoy the moon. Conditions were excellent. I wish we could have gone for a long run.

Skip was on leash too. I was impressed with how well behaved he was. Pace was pretty slow running on narrow trails w/ 2 leashed dogs in the way but it was a nice shakeout.

Realized for the first time how blinding the moon can be when running towards it.

Wednesday Jan 4, 2023 #

1 PM

Strength 53:00 [2]

Same as I've been doing.


Signed up for a faculty gym membership for the semester.
War (free faculty gym) won't be open for at least another year and I think I need to be doing more strength. This will help with motivation.
2 PM

Road Running tempo 23:47 intensity: (31 @1) + (4:23 @2) + (18:53 @3) 3.17 mi (7:30 / mi) +159ft 7:10 / mi
ahr:146 max:158 shoes: Scott eRide AF Support

Started easy and settled in. Decent pace for current conditioning. Slightly faster than 2 weeks ago. Nice temps.

Tuesday Jan 3, 2023 #

5 PM

Trail Running warm up/down 21:52 intensity: (8:04 @1) + (12:09 @2) + (1:39 @3) 2.13 mi (10:16 / mi) +396ft 8:44 / mi
ahr:123 max:146 shoes: Salomon SuperCross Blue

Homeplace w/Zitch/Skip
Z seemed to slow significantly. Maybe because we did back to back 2 milers.

Trail Running warm up/down 33:19 intensity: (2:23 @1) + (16:50 @2) + (14:06 @3) 3.36 mi (9:55 / mi) +694ft 8:18 / mi
ahr:136 max:158 shoes: Salomon SuperCross Blue

Homeplace w/Skip
Not feeling particularly strong.
The second half was pretty much in the dark (after dusk with clouds). Avoided using my light but seeing anything was difficult. Clouds gave me some mist on the way down the mountain.

Sunday Jan 1, 2023 #

3 PM

Hiking 1:19:25 [0] 1.54 mi (51:35 / mi) +382ft 41:46 / mi
ahr:93 max:131

Family New Year hike to a new rock outcropping that I spotted last week on a run. It was covered in leaves and moss on top but lots of good climbing on the side and in good proximity to our usual walks.

Trail Running warm up/down 22:10 intensity: (48 @1) + (9:52 @2) + (11:30 @3) 2.13 mi (10:24 / mi) +408ft 8:49 / mi
ahr:138 max:154 shoes: Salomon SuperCross Blue

Homeplace w/Zitch/Skip

Trail Running warm up/down 43:23 intensity: (22 @1) + (9:50 @2) + (28:25 @3) + (4:46 @4) 4.43 mi (9:48 / mi) +930ft 8:10 / mi
ahr:148 max:166 shoes: Salomon SuperCross Blue

Homeplace w/Skip
Kinda slow.

Finished just after dusk but didn't need the light since I was running across the mountain and down the driveway.

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