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

Training Log Archive: mayer22

In the 7 days ending Mar 12, 2012:

activity # timemileskm+ft
  Commuting6 5:30:29 98.33(17.9/h) 158.25(28.7/h) 4951
  Trail Running2 2:52:21 19.19(8:59) 30.88(5:35) 1816
  Strength3 1:28:00
  Stretching4 1:04:00
  Road Running2 1:03:03 7.93(7:57) 12.76(4:56) 485
  Total15 11:57:53 125.45 201.89 7252
  [1-5]13 10:45:30
averages - sleep:7 weight:191.7lbs

«»
2:56
0:00
» now
TuWeThFrSaSuMo

Monday Mar 12, 2012 #

Note
slept:5.0

Note
(rest day)

Ended up being a rest day.

KT had blisters all over her feet and needed to be picked up from work so no run and that also meant no gym.

Dissappointed I didn't get another solid run in. The next four days will be bike heavy.

Sunday Mar 11, 2012 #

Note
slept:8.5 weight:190lbs

12 PM

Strength 40:00 [3]

4 PM

Note

Had planned to run some hills today but decided to relax and use a rest day. Should be a good week with good weather and more daylight.

Saturday Mar 10, 2012 #

Event: Birkhead Wilderness Classic (US Classic Champs)
 

Note
slept:7.0 weight:192lbs

9 AM

Trail Running (Trail) 1:55:32 intensity: (16 @0) + (32 @1) + (34:34 @2) + (1:18:25 @3) + (1:45 @4) **** 11.71 mi (9:52 / mi) +1382ft 8:52 / mi
ahr:146 max:162

Went for a long slow run in the woods and trails of Turkey Run. I ran all the trails so I created a complete map of the trails of Turkey Run. I found two new trails. One is a great entry trail from Langley Forks Park. I had explored one end of this back in the fall but lost it. This was a great find and eliminates the need to bushwhack from my car to the trails.

http://www.ar.attackpoint.org/viewlog.jsp/user_101...

I started off real easy and slowly picked up the pace although it was still pretty steady and didn't really push the pace at all. It had been a long time since my last long run so it was nice to just be out there for a while. Plus my legs are weaker and also tired from gym last night.

Baxter came along and did well.
11 AM

Stretching 20:00 [0]

Friday Mar 9, 2012 #

Note
slept:6.0 weight:191lbs

5 PM

Trail Running (Some Paved) 56:49 intensity: (13 @0) + (22 @1) + (9:29 @2) + (45:55 @3) + (50 @4) 7.48 mi (7:36 / mi) +434ft 7:12 / mi
ahr:148 max:162 shoes: Scott ERide Grip

Run from McLean with Baxter. Baxter was well behaved which was good because I was having enough trouble just keeping up the pace. Longest run in a while.

LSD planned for tomorrow.
7 PM

Stretching 7:00 [0]

Strength 25:00 [4]

Gym with KT.

Less lifting and more exercise based strength drills.

Thursday Mar 8, 2012 #

Note
slept:9.0 weight:193lbs

Came in to work a little late. Got some much needed sleep.
10 AM

Commuting 58:24 intensity: (1:16 @0) + (4:45 @1) + (13:38 @2) + (38:45 @3) 16.28 mi (16.7 mph) +700ft
ahr:144 max:159 shoes: Answer Impact MTB

Tough ride in. Temps were great but strong wind from the south again (20mph with 30mph gusts). Felt like I was working pretty hard but time was slow as should be expected. Legs were tired, 3rd day in a row commuting.

Should have the wind at my back for the ride home.
5 PM

Commuting 50:29 intensity: (19 @0) + (2:16 @1) + (9:56 @2) + (26:26 @3) + (11:32 @4) 16.49 mi (19.6 mph) +950ft
ahr:150 max:168 shoes: Answer Impact MTB

Saw my new buddy Scott who I met two weeks ago. This time I saw him just as I was crossing Braddock. He has a surprisingly similar commute (~Falls Church to ~ Springfield). He stayed on me wheel until Graham Rd. Although he stayed on my wheel he pushed me to ride harder. We hit the lights real well and had an awesome stretch. My time showed the difference. I even lost 2 minutes just sitting at the light at 50. I definitely can make the 50 minute barrier. I really only lost 2 minutes waiting at the light at 50. Hopefully we'll see each other more often.

Wind was at my back except for the first and last mile.
6 PM

Note

KT chose to push our trip to the gym back to tomorrow.

Wednesday Mar 7, 2012 #

Note
slept:7.0 weight:191lbs

Super tired at work today.
7 AM

Commuting 59:10 intensity: (57 @0) + (5:57 @1) + (26:15 @2) + (25:28 @3) + (14 @4) + (19 @5) 16.28 mi (16.5 mph) +700ft
ahr:140 max:182 shoes: Answer Impact MTB

Morning commute. Time was slow. I can only say it was due to the wind gusts out of the south.

I had a little trouble with derailleur alignment. Had to adjust on the fly a little but my limits will need some adjusting as well before the commute home.

Weather should be great this afternoon. Wind should be stronger but at my back instead.
5 PM

Commuting 55:16 intensity: (2:10 @0) + (3:27 @1) + (12:23 @2) + (36:37 @3) + (39 @4) 16.52 mi (17.9 mph) +950ft
ahr:145 max:161 shoes: Answer Impact MTB

Commute home. Nothing too exciting. Got overheated and was glad to pull off some clothes when I got home.
6 PM

Road Running (Some Trail) 37:07 intensity: (22 @0) + (48 @1) + (25:09 @2) + (10:48 @3) 4.38 mi (8:28 / mi) +288ft 7:59 / mi
ahr:140 max:153 shoes: Scott ERide Grip

Slow run around the neighborhood with Baxter.

About 15 minutes in I was really feeling low on energy. Apparently I should have eaten something between the ride and run.

Didn't feel all that great in general. Feel like my fitness is shaky as of late. Just going to keep putting in the miles. Hope to put in some bigger miles running soon. 3 months until the next race.
7 PM

Stretching 17:00 [0]

Tuesday Mar 6, 2012 #

Note
slept:6.5 weight:193lbs

8 AM

Commuting 54:40 intensity: (55 @0) + (6:41 @1) + (20:29 @2) + (26:35 @3) 16.37 mi (18.0 mph) +700ft
ahr:140 max:157 shoes: Answer Impact MTB

Commute to work.

Took the alternate route I used last Friday in the rain. Definitely saved a couple minutes. There are some tricky spots but definitely worth trying for a little.

I did mess up my rear wheel. There was a large jump in the pavement. I tried to hop it but came down hard on the rear wheel right on the ledge. I knocked the wheel way out of true. It needed some work as it is. I'll probably try and straighten it some before I ride home
5 PM

Commuting 52:30 intensity: (1:33 @0) + (2:19 @1) + (10:38 @2) + (32:45 @3) + (5:15 @4) 16.39 mi (18.7 mph) +950ft
ahr:148 max:166 shoes: Answer Impact MTB

Commute home. My legs felt rested. I was able to keep a good cadence with what seemed to be low effort on the flats.

The new route again saved 3 or 4 minutes. Still need to get used to it and I can save a little more time even.

Could not really fix my rear wheel. There is a huge dent in the rim. I tried tightening all the spokes and ended up breaking a spoke. i was able to somewhat straighten the wheel but it still jumps every revolution. It feels similar to if the bearings were shot. I think I ruined the "roundness." Will take it to the bike shop to get it fixed out. Meanwhille I have to use the racing wheels.
6 PM

Strength 23:00 [3]

Gym with KT before my run.
7 PM

Road Running 25:56 intensity: (22 @0) + (1:04 @1) + (7:56 @2) + (16:34 @3) 3.55 mi (7:18 / mi) +197ft 6:56 / mi
ahr:144 max:158 shoes: Asics 2110

Run around the neighborhood with Baxter.

Legs again felt well rested. Maybe the time off this weekend let them recover from the race finally. Don't feel like it should have taken that much.

Stretching 20:00 [0]

« Earlier | Later »