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Training Log Archive: mayer22

In the 7 days ending Sep 2, 2012:

activity # timemileskm+ft
  Commuting3 2:45:59 48.97(17.7/h) 78.81(28.5/h) 2350
  Road Biking1 2:18:34 45.0(19.5/h) 72.42(31.4/h) 2196
  Road Running3 2:15:42 18.45(7:21) 29.68(4:34) 222
  Stretching5 56:00
  Hiking1 54:06 13.09(4:08) 21.07(2:34) 332
  Trail Running1 45:00 6.0(7:30) 9.66(4:40)
  Strength2 38:00
  HealthCare1 1
  Total14 10:33:22 131.51 211.64 5100
  [1-5]9 8:40:29
averages - sleep:7.4 weight:192.5lbs

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MoTuWeThFrSaSu

Sunday Sep 2, 2012 #

Note
slept:8.0

3 PM

Hiking 54:06 [0] 13.09 mi (4:08 / mi) +332ft 4:02 / mi

Train Ride in the Idaho Mountains.
6 PM

Stretching 15:00 [0]

8 PM

Road Running 36:15 intensity: (24 @0) + (23 @1) + (5:42 @2) + (29:46 @3) 4.78 mi (7:35 / mi) +86ft 7:28 / mi
ahr:148 max:159 shoes: Asics 2110 (#2)

Short run around Boise streets. Found a dirt path along the canal but couldn't get off of it. A nice family allowed me to cut through their house to get back to the roads.

Saturday Sep 1, 2012 #

Note
slept:9.0

Neck is super sore from my new road bike set up. The air mattress we slept on didn't help. KT rubbed out some of the tightness.
6 PM

Stretching 5:00 [0]

Road Running 1:14:27 intensity: (31 @0) + (20 @1) + (5:19 @2) + (1:04:23 @3) + (3:54 @4) 9.77 mi (7:37 / mi) +136ft 7:31 / mi
ahr:150 max:164 shoes: Asics 2110 (#2)

First long run in months. Flat. Tried to run on grass and dirt as much as possible (maybe 25%)

Ran to BSU campus and checked out the blue turf. Then ran along the green belt (Boise River) before turning around running back. Haven't done a run this flat and long in forever.

Felt pretty good and was reasonably happy with time and effort. My calves are still super weak and can't quite keep up with the rest of my body.
8 PM

Stretching 20:00 [0]

Friday Aug 31, 2012 #

Note

Trip to Boise, ID

Note
slept:3.5 weight:193lbs (rest day)

Travel day. Up late packing and up early to catch flight.

Note
slept:1.0

Nap on flight.

Thursday Aug 30, 2012 #

Note
slept:8.0 weight:192lbs

8 AM

Commuting 53:56 intensity: (2:19 @0) + (6:32 @1) + (10:46 @2) + (24:58 @3) + (9:21 @4) 16.29 mi (18.1 mph) +700ft
ahr:145 max:166 shoes: Answer Impact MTB

5 PM

Road Biking 2:18:34 intensity: (1:57 @0) + (8:18 @1) + (28:00 @2) + (1:12:43 @3) + (27:36 @4) 45.0 mi (19.5 mph) +2196ft
ahr:146 max:171 shoes: Answer Impact MTB

Commute to group ride out of Wakefield. Waited 12 mins to start (removed). Then group ride. Then commute home.

Tried to conserve energy better this time. I hung near the back but kept ending up OTB because wheels I was on were dropping. My legs were too weak to keep catching up. I then stayed cloesr to the front. Did a little bit of work but not too much. Was able to finish the ride without much trouble this time. 16oz of water was enough.
Ride Stats: 1:05:30, 24mi, 22mph

Ride home wasn't too bad. Just starting to bonk. Got a gatorade at 7-11. Made it home just before dark.

Wednesday Aug 29, 2012 #

Note
slept:8.0

8 AM

Commuting 54:02 intensity: (1:01 @0) + (6:40 @1) + (11:38 @2) + (24:49 @3) + (9:54 @4) 16.29 mi (18.1 mph) +700ft
ahr:147 max:166 shoes: Answer Impact MTB

Passed an accident on the I95 entrance ramp. A tanker exploded last night. Driver didn't make it and the ramps were blocked for 12 hours. Pretty intense.
5 PM

Commuting 58:01 intensity: (2:34 @0) + (1:24 @1) + (3:58 @2) + (24:15 @3) + (25:50 @4) 16.39 mi (17.0 mph) +950ft
ahr:155 max:174 shoes: Answer Impact MTB

Ride home. Felt slow and hard.
6 PM

Road Running (Treadmill) 20:00 intensity: (4:00 @2) + (10:00 @3) + (6:00 @4) 3.25 mi (6:09 / mi)
shoes: Asics 2110 (#2)

Good run. Felt strong and good knee flexion after it loosened up.

2 min W/U
16 min tempo (6:00)
2 min C/D

Strength 13:00 [3]

Gym with KT. Abs and 1 round of 2 sets done fast.

Road Running 5:00 [2] 0.65 mi (7:42 / mi)

Stretching 6:00 [3]

Can just about stretch my hamstring finally.

Tuesday Aug 28, 2012 #

Note
slept:7.0

6 PM

HealthCare 1 [0]

Chiro/ART. Worked the knee and afterward said I have all my flexion back. It should be back to normal now. He also realigned my hips so I should be all set for my trip to Boise.
7 PM

Strength 25:00 [3]

Stopped at the gym for a quick workout. 2 sets of all exercises. Very rapid sets.

Monday Aug 27, 2012 #

Note
slept:7.5

5 PM

Trail Running 45:00 [3] 6.0 mi (7:30 / mi)
shoes: Asics 2110 (#2)

Ran at Wakefield. This was a good place to run on trails for the first time. A lot of the trails are wide and heavily used by runners and bikers.

I didn't have my watch so I tried to use my phone and it failed. Lost GPS signal but I still got a time estimate and I grabbed a distance estimate from prior mappings of the trail I have done.

Pushed the pace the entire time. Worked my legs and my lungs hard.
6 PM

Stretching 10:00 [0]

While I was stretching I saw a guy with bar end shifters on his drops. I liked the idea. I am sure many others have done this. An even better idea I like is bar end shifters on the end of bullhorns.

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