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Training Log Archive: mayer22

In the 7 days ending Sep 9, 2012:

activity # timemileskm+ft
  Commuting3 2:44:02 48.82(17.9/h) 78.57(28.7/h) 2350
  Trail Running2 2:42:11 16.52(9:49) 26.59(6:06) 2461
  Road Biking1 2:14:21 41.6(18.6/h) 66.95(29.9/h) 2215
  Mountain Biking1 1:45:00 8.74(5.0/h) 14.07(8.0/h) 803
  Road Running3 1:27:00 11.0(7:54) 17.71(4:55) 175
  Stretching5 1:11:00
  Strength1 35:00
  HealthCare1 1
  Total14 12:38:35 126.68 203.88 8004
  [1-5]10 11:18:26
averages - sleep:7.4 weight:190lbs

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MoTuWeThFrSaSu

Sunday Sep 9, 2012 #

Note
slept:10.0

Power came back on when we woke up.
2 PM

Mountain Biking 1:45:00 [1] 8.74 mi (5.0 mph) +803ft
shoes: Scott Scale 29er

Easy MTB ride with KT. Tried to park at Great Falls but it was super packed so instead we saved our $5 and parked at Difficult Run Trailhead on Georgetown Pike.

We rode all the way north to Riverbend and then back down.

This was pretty much KT's first MTB ride ever. She did well and had fun. We had to walk a few sections and went slow down the hills. I almost accidentally lead her down a super technical hill too.
5 PM

Trail Running hills 1:10:21 intensity: (27 @0) + (2:25 @1) + (11:46 @2) + (46:24 @3) + (9:19 @4) *** 7.44 mi (9:27 / mi) +1339ft 8:05 / mi
ahr:150 max:169 shoes: INOV8 Roclite 295

Trail run in Arlington Hills along PHT. Legs felt good to start and felt stronger than yesterday but still a lot of work left to do. The trail felt more open than yesterday plus I know it much better. Also think the easy ride stretched my legs out nicely. Think I am ditching the Cascadias, Inov8's feel soooo much better. Although my current pair is about to reach its limit.

Temp was nice after the break in weather. Lots of trees still down from the heavy storms this summer. One trail was closed running up to Potomac Overlook Park. I ran through the woods since I was already there but will alter my route to the alternate trail next time.
6 PM

Stretching 15:00 [0]

Saturday Sep 8, 2012 #

Note
slept:8.0

9 AM

Stretching 6:00 [0]

Trail Running 1:31:50 intensity: (2 @0) + (17 @1) + (7:15 @2) + (49:34 @3) + (34:42 @4) **** 9.08 mi (10:07 / mi) +1122ft 9:03 / mi
ahr:156 max:171 shoes: Brooks Cascadia 7

This was a great loop. Did just about all the trails with very little overlap. Slower than I would expect considering my runs last weekend. This means these trails slow my pace by at least 2 min.

I had some trouble getting to and from the parking lot on the connector trail. Spent about a minute doofing around. This trail is hard to find in the winter let alone when it is all over grown.

Very humid on the run but it was a beautiful day standing by the car in the shade stretching.
10 AM

Stretching 15:00 [0]

12 PM

HealthCare 1 [0]

Chiro/ART
3 PM

Note

Another storm came through. No power again.

Friday Sep 7, 2012 #

Note
slept:4.5

Couldn't fall asleep.
8 AM

Commuting 55:45 intensity: (4:01 @0) + (9:25 @1) + (22:38 @2) + (19:41 @3) 16.29 mi (17.5 mph) +700ft
ahr:136 max:155 shoes: Answer Impact MTB

Left a little late in order to catch some extra zzz's. Was already starting to get hot.

First half no delays but several in the last half.
5 PM

Commuting 53:32 intensity: (2:09 @0) + (3:08 @1) + (14:46 @2) + (28:18 @3) + (5:11 @4) 16.35 mi (18.3 mph) +950ft
ahr:145 max:168 shoes: Answer Impact MTB

Humid. A couple delays and slow riding in the first quarter. Then I decided to turn up the intensity and had a good rest of the ride.

Commuter bag x2, carrying all my clothes and stuff from Thursday as well.
6 PM

Road Running 6:00 [2] 0.65 mi (9:14 / mi)
shoes: Asics 2110 (#2)

Run to gym.

Strength 35:00 [3]

First full workout in a while. Been a while since any workout really. Still feeling pretty strong though.
7 PM

Road Running 6:00 [2] 0.65 mi (9:14 / mi)
shoes: Asics 2110 (#2)

Run home.

Stretching 15:00 [0]

Thursday Sep 6, 2012 #

Note
slept:8.0

Dew point is 25+ higher than it was in Boise.
8 AM

Commuting 54:45 intensity: (1:29 @0) + (8:22 @1) + (15:44 @2) + (28:46 @3) + (24 @4) 16.18 mi (17.7 mph) +700ft
ahr:142 max:160 shoes: Answer Impact MTB

Yesterday had 60% chance of rain so I didn't ride. Today was 20% and it started raining as I rode. Didn't rain too hard until I got to work. Rained all morning. Hoping it clears for the ride this afternoon.
5 PM

Road Biking 2:14:21 intensity: (31 @0) + (10:31 @1) + (31:13 @2) + (54:52 @3) + (36:43 @4) + (31 @5) 41.6 mi (18.6 mph) +2215ft
ahr:150 max:175 shoes: Answer Impact MTB

Weather cleared up and roads dried so I was able to go to the group ride. The temp was much better. Wind cooled things off but added a little more resistance.

Showed up and the group had already left. Start time moved up 15 min. I caught them 5 miles into the ride but most of those are pretty slow anyway. I had some good pulls on the first half. Most of the group had left by the second half. I felt good and was able to pull. Had a week of rest off the bike.
Ride stats: 53:19, 19 mi, 21.3mph

Took the ride home easy. Felt good and made it home just before dark. Found out about a night MTB ride on Tues and Thurs right after the road ride. Will hit that up next time.

Wednesday Sep 5, 2012 #

Note
slept:8.0 weight:190lbs

KT got stuck at work and we ended up missing the gym.

Tuesday Sep 4, 2012 #

Note
slept:4.0 (rest day)

Woke up early to catch flight. Pizza and Hokie game when we got home.

Monday Sep 3, 2012 #

Note
slept:9.0

5 PM

Road Running 1:15:00 intensity: (29 @0) + (10 @1) + (1:37 @2) + (27:00 @3) + (45:23 @4) + (21 @5) 9.7 mi (7:44 / mi) +175ft 7:36 / mi
ahr:160 max:196 shoes: Asics 2110 (#2)

Pretty much the same run as Saturday except I ran it backwards. Adjusted ahead of time to account for the closed bridge that way I could run in the other park.

Pace was a little slower. Legs were a little more tired and the temps were a little hotter. HR was significantly higher.
6 PM

Stretching 20:00 [0]

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