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Training Log Archive: mayer22

In the 7 days ending Apr 2, 2012:

activity # timemileskm+ft
  Commuting6 5:34:01 97.38(17.5/h) 156.72(28.2/h) 4871
  Strength3 2:18:00
  Mountain Biking1 2:03:51 20.4(9.9/h) 32.83(15.9/h) 1015
  Total10 9:55:52 117.78 189.55 5886
  [1-5]10 9:38:20
averages - sleep:7.9 rhr:41 weight:191lbs

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Monday Apr 2, 2012 #

Note
slept:7.5

8 AM

Commuting 48:00 intensity: (1:16 @0) + (5:18 @1) + (17:07 @2) + (23:52 @3) + (27 @4) 16.28 mi (20.4 mph) +700ft
ahr:142 max:161 shoes: Answer Impact MTB

Fastest commute so far! Average speed over 20.

The lights were kind and my legs felt good. Wondering if it had anything to do with my nice MTB ride yesterday.

Temp was a little cold was wishing I had another shirt and long fingered gloves when I started.
5 PM

Commuting 58:19 intensity: (15 @0) + (3:20 @1) + (16:04 @2) + (37:37 @3) + (1:03 @4) 16.36 mi (16.8 mph) +950ft
ahr:145 max:163 (injured) shoes: Answer Impact MTB

Forgot to check and mention but I am pretty sure there was a ~10mph tailwind on my ride in today. Probably helped with the record time.

Ride home was into a 15mph+ headwind. Pain in my heel again.

Sunday Apr 1, 2012 #

Note
slept:9.0

2 PM

Strength 43:00 [3]

Gym with KT
3 PM

Note

Finished off some yardwork so KT could plant everything. All we have left are the vegetables next weekend.
4 PM

Mountain Biking 2:03:51 intensity: (1:04 @0) + (16:03 @1) + (1:01:59 @2) + (42:38 @3) + (1:28 @4) + (39 @5) *** 20.4 mi (9.9 mph) +1015ft
ahr:140 max:240 (injured) shoes: Salsa Moto Rapido

Went to Wakefield/Accotink for a ride since I couldn't run. Haven't gotten a good trail ride in with good conditions since last season. I had a real good time. I have really warmed up to the trails here since moving up to the DC area. There are some sections I really don't like but there are other really good flowy sections. It is by no means the Appalachian Mountains but they are still fun.

I covered all the trails in Wakefield and then road to Accotink. There are so many short trails over there. I think I covered a good bit of them but I know there are areas I missed. I then came back for another short loop at Wakefield. My bike comuter said I covered over 22 miles. Although I didn't caluibrate for these tires I would expect that estimate to be short if anything.

I felt pretty good as far as strength and speed goes.

I was feeling a lot of pain in my foot. Every time I put my left foot down to turn around or step over a log it hurt. It hurts a lot just to walk around now. Downed some Vitamin I and icing as I type.

Planning to take a trip to the Podiatrist this week.

Saturday Mar 31, 2012 #

Event: QOC Fountainhead
 

Note
rhr:41 slept:10.0 weight:191lbs

Could not go to the Omeet because of my foot. Not looking good.
12 PM

Note

Could not run so I took care of a lot of things in the yard (mowing, gardening, clearing brush).

Friday Mar 30, 2012 #

Event: OCIN Flying Pig XVI
 

Note
slept:6.5

5 PM

Strength 50:00 [3]

Gym with KT. My second time at HQ in one day. Was there for my groups lunch earlier.

Thursday Mar 29, 2012 #

Note
slept:6.5

7 AM

Commuting 53:06 intensity: (1:38 @0) + (6:31 @1) + (18:12 @2) + (26:45 @3) 16.28 mi (18.4 mph) +700ft
ahr:140 max:157 shoes: Answer Impact MTB

Slowed a little more than usual by the lights and felt the wind again on Loisdale.
5 PM

Commuting 57:13 intensity: (2:49 @0) + (1:45 @1) + (9:28 @2) + (41:03 @3) + (2:08 @4) 15.82 mi (16.6 mph) +870ft
ahr:146 max:162 shoes: Answer Impact MTB

Ride home. 15-20mph winds from the NW. Which meant considerable head wind 90% of the ride.

Slow commute despit my effort.

Got a flat tire 1/2 mile from my house. Easy decision to walk home instead of changing the flat.

Wednesday Mar 28, 2012 #

Note
slept:7.5

7 AM

Commuting 1:00:30 intensity: (6:44 @0) + (10:49 @1) + (26:08 @2) + (16:49 @3) 16.28 mi (16.1 mph) +700ft
ahr:134 max:156 shoes: Answer Impact MTB

Ride to work.

Took it easy. No soreness left in the legs from the weekend. Probably a result of the 2 rest days.

Hit some strong winds from the South on Loisdale.
5 PM

Commuting 56:53 intensity: (3:46 @0) + (8:26 @1) + (18:17 @2) + (24:59 @3) + (1:25 @4) 16.36 mi (17.3 mph) +950ft
ahr:139 max:170 shoes: Answer Impact MTB

Left work just as the storm was passing over. Rained for the first few minutes and the ground was pretty wet until I got to Annandale.

I went much slower to avoid slipping and didn't want to push hard today. Tomorrow should be a harder day.

Although I hate riding in the rain it is a good way to avoid traffic at its worst. It was nice passing the longer than usual line of cars on 7100.
6 PM

Strength 45:00 [3]

Gym with KT

5 Guys for dinnner, YUM!

Tuesday Mar 27, 2012 #

Note
slept:8.0 (rest day)

Lacking motivation. Needed a mental rest day. Would have been worthwhile to commute today though.

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