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Training Log Archive: mayer22

In the 7 days ending Aug 26, 2012:

activity # timemileskm+ft
  Commuting6 5:27:29 97.8(17.9/h) 157.39(28.8/h) 4951
  Road Biking1 2:59:16 47.62(15.9/h) 76.64(25.7/h) 1613
  Road Running3 58:42 7.95(7:23) 12.79(4:35) 160
  Strength2 26:00
  Total10 9:51:27 153.37 246.82 6724
  [1-5]10 9:37:11
averages - sleep:6.7 weight:189lbs

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Sunday Aug 26, 2012 #

Note
slept:6.0 (rest day)

Aquarium in the morning. Lazy in the afternoon.

Saturday Aug 25, 2012 #

Note
slept:4.5

Up early to ride with KE
5 AM

Road Biking 2:59:16 intensity: (8:52 @0) + (30:09 @1) + (53:19 @2) + (1:05:45 @3) + (21:11 @4) 47.62 mi (15.9 mph) +1613ft
ahr:141 max:173 shoes: Scott Scale 29er

Early morning ride with Eddy. Met her on the bike trail in Falls Church. We did the Arlington loop and rode into DC for a quick monument tour (Jefferson, Washington, WWII, and Lincoln). Great early morning picks. Then rode back out to Reston where we split and went home. Started easy and picked up the pace as we went along. Time includes about 5 mins of picture breaks in DC. Also had some trouble navigating the trails back out of the city.

KE rode CX and I rode my 29er. Good match but she started kicking my butt in the second half.

I felt a tiny bit of tightness in my knee about an hour after I finished. Through some ice on it.

Friday Aug 24, 2012 #

Note
slept:7.0

KT set the alarm clock wrong and we slept an extra 30 min. The old AM/PM mistake. Felt like I was in Seinfeld.
8 AM

Commuting 52:22 intensity: (30 @0) + (4:00 @1) + (9:56 @2) + (28:45 @3) + (9:11 @4) 16.29 mi (18.7 mph) +700ft
ahr:149 max:167 shoes: Answer Impact MTB

Ride in. Nothing exciting. Lots of small delays but no stops until the last traffic light.
5 PM

Commuting 54:25 intensity: (46 @0) + (1:16 @1) + (4:23 @2) + (24:37 @3) + (23:09 @4) + (14 @5) 16.38 mi (18.1 mph) +950ft
ahr:155 max:175 shoes: Answer Impact MTB

More delays, no lights.

Thursday Aug 23, 2012 #

Note
slept:6.5 (rest day)

Up early for our quarterly "optional" meeting that requires that I wake up 1.5 hours early so they can give us breakfast, so its not charged time, to show me I am appreciated.

Wednesday Aug 22, 2012 #

Note
slept:8.0

8 AM

Commuting 51:34 intensity: (1:19 @0) + (3:54 @1) + (5:41 @2) + (16:20 @3) + (24:14 @4) + (6 @5) 16.13 mi (18.8 mph) +700ft
ahr:153 max:175 shoes: Answer Impact MTB

Got stopped at Rt 50 for 2+ min but an old acquitance from VT pulled up alongside me with his bike on top.

No stopping after that.
5 PM

Commuting 58:50 intensity: (1:10 @0) + (3:18 @1) + (9:30 @2) + (30:09 @3) + (14:43 @4) 16.44 mi (16.8 mph) +950ft
ahr:151 max:171 shoes: Answer Impact MTB

Frustrating ride home. Left 30 min late. Got outside and saw rain clouds to the east. They had not called for rain so I figured I'd be ok. 5 min in it started pouring. rain I don't mind but I do mind the dangers it presents on busy roads in the evening. The next 30 minutes were stressful.

The rain then stopped and I could tell it hadn't rained there. So if I had left on time I would have avoided rain. The rest of the ride was filled with more delays. It was a slow ride home.

When I got home I wiped my bike down and then found my watch was broken. The reset button doesn't work. Will be calling Garmin tomorrow for a replacement.
6 PM

Road Running 5:55 intensity: (10 @0) + (15 @1) + (30 @2) + (5:00 @3) 0.65 mi (9:06 / mi) +100ft 7:57 / mi
shoes: Asics 2110 (#2)

W/U run to the gym.
7 PM

Road Running (Treadmill) 22:17 intensity: (6 @0) + (5 @1) + (5 @2) + (18:39 @3) + (3:22 @4) 3.25 mi (6:51 / mi)
ahr:155 max:170 shoes: Asics 2110 (#2)

Strength 13:00 [3]

Same as Monday

Road Running 5:30 intensity: (30 @2) + (30 @3) + (4:30 @4) 0.65 mi (8:28 / mi) +60ft 7:47 / mi
shoes: Asics 2110 (#2)

C/D Run home

Tuesday Aug 21, 2012 #

Note
slept:7.5 weight:189lbs (rest day)

Weight is still low.

Cleaned and did yard work instead of gym.

Monday Aug 20, 2012 #

Note
slept:7.5

Didn't click the injured box since I commuted today but running is still not normal.
8 AM

Commuting 56:37 intensity: (1:12 @0) + (6:09 @1) + (9:18 @2) + (17:19 @3) + (22:24 @4) + (15 @5) 16.29 mi (17.3 mph) +700ft
ahr:151 max:176 shoes: Answer Impact MTB

First ride on my "new" road frame. Finished moving all my components to it last night.

Knee felt fine. Wore a pad on it just in case. Didn't seem to inhibit me but don't think it was completely secured.

Legs felt ok. I wasn't pushing too hard. Spent the time at the lights making adjustments to the bike.
5 PM

Commuting 53:41 intensity: (11 @0) + (1:58 @1) + (1:54 @2) + (5:14 @3) + (24:12 @4) + (20:12 @5) 16.27 mi (18.2 mph) +950ft
ahr:168 max:186 shoes: Answer Impact MTB

Got to my bike to discover a flat. I wasn't surprised as I had ran over something towards the end of my ride in but didn't notice any leaking before I finished.

Started off pretty hard and my time for the first quarter was reasonable. Traffic lights were good so I kept the pace up. Got hot and tired me out. Good first ride but definitely a lot of work to do.

Bike feels good. Lots more room than the old frame.
6 PM

Road Running (Treadmill) 25:00 intensity: (10:00 @2) + (15:00 @3) 3.4 mi (7:21 / mi)
shoes: Asics 2110 (#2)

8 min WU (8:00)
15 min tempo (6:57)
2 min CD (8:00)

Knee felt significantly better than last week. Almost know resistance on my kick. Did have a little purple spot still afterwards.

Strength 13:00 [3]

Gym with KT
Only had time for abs and 1 round of 2 sets done fast.

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