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Training Log Archive: mayer22

In the 7 days ending Sep 23, 2012:

	activity	#	time	miles		km		+ft
	Commuting	5	4:36:34	81.85	(17.8/h)	131.72	(28.6/h)	3750
	Trail Running	1	4:00:00	14.5	(16:33)	23.33	(10:17)	4240
	Road Biking	4	3:21:30	51.45	(15.3/h)	82.8	(24.7/h)	2290
	Strength	3	1:17:00
	Mountain Biking	1	1:15:00	12.84	(10.3/h)	20.66	(16.5/h)	520
	Road Running	2	35:40	4.87		7.84		150
	Stretching	1	15:00
	Total	15	15:20:44	165.51		266.36		10950
	[1-5]	14	15:05:44
averages - sleep:7.1 weight:192.5lbs

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Sunday Sep 23, 2012 #

Event: QOC Lake Needwood

Note
slept:10.5 (injured)

Lots of sleep. Good breakfast in the morning. Skipping the Omeet. Need to test out the toe on better terrain.

3 PM

Road Biking 1:20:00 [1] 13.4 mi (10.0 mph)
shoes: Scott Scale 29er

Easy ride with KT on the W&OD between Falss Church and Vienna. Nice spin for my tired legs.

Saturday Sep 22, 2012 #

Note
slept:2.0 (injured)

Had planned for a run in Rock Creek this afternoon but not anymore with my toe. Went to the Podiatrist to have it drained. Feels a little better now. She recommended pulling the whole toenail off.

12 AM

Trail Running 4:00:00 ***** 14.5 mi (16:33 / mi) +4240ft 12:58 / mi
shoes: Scott eRide Grip2

Rollercoaster section of the AT with a small pack. Eddy and I dropped our bikes at the south end near rt50 and then drove to the northend on rt7 and then hiked to our bikes.

Trail was more technical (especially at night) then I was expecting and Kristin wanted to go a little slow. Not quite the workout I was expecting but a steady consistent workout none the less.

Took a side trail twice getting a little off course. Stubbed my toe 3 hours in and it is painful and throbbing now. Podiatrist when it gets light out.

4 AM

Road Biking 43:00 [2] 11.0 mi (15.3 mph) +1100ft
shoes: Answer Impact MTB

Ride back to the car. Foggy.

Friday Sep 21, 2012 #

Note
slept:9.0 weight:191lbs

Forgot to set the alarm so got to sleep in an extra hour.

9 AM

Commuting 54:39 [3] 16.29 mi (17.9 mph) +650ft
shoes: Answer Impact MTB

Tired legs. Slight headwind. Much warmer than my ride has been due to the later start time.

5 PM

Commuting 58:01 [3] 16.49 mi (17.1 mph) +900ft
shoes: Answer Impact MTB

Took this ride pretty easy and hit just about every traffic light. Easily lost 6+ minutes. Carrying yesterdays gear as well as todays.

6 PM

Road Running 5:30 [3] 0.65 mi (8:28 / mi) +100ft 7:23 / mi
shoes: Asics 2110 (#2)

Run to gym.

Strength 22:00 [3]

Intense workout. 2 rounds of 2 sets. No breaks.

Road Running 5:10 [3] +50ft
shoes: Asics 2110 (#2)

Run home.

Thursday Sep 20, 2012 #

Note
slept:6.5

8 AM

Commuting 53:11 [3] 16.29 mi (18.4 mph) +650ft
shoes: Answer Impact MTB

Morning commute. Leg seemed to be fine while riding. Thinking it may not handle running as well.

5 PM

Road Biking 32:30 [3] 10.65 mi (19.7 mph) +410ft
shoes: Answer Impact MTB

Ride to Wakefield

6 PM

Road Biking 40:00 [3] 14.5 mi (21.7 mph) +780ft
shoes: Answer Impact MTB

Wakefield Ride

Road Biking 6:00 [3] 1.9 mi (19.0 mph)
shoes: Answer Impact MTB

Ride to "Transition Area" to switch to my MTB.

7 PM

Mountain Biking 1:15:00 [2] 12.84 mi (10.3 mph) +520ft
shoes: Scott Scale 29er

Night ride at Wakefield. Joined a group ride which was pretty chill. Was hoping for a faster pace but wasn't super dissappointed as my legs were pretty tired by that point. Had a 5 minute food break to wait for the group to come back from Accotink.

Wednesday Sep 19, 2012 #

Note
slept:8.5

8 AM

Commuting 54:47 [3] 16.29 mi (17.8 mph) +650ft
shoes: Answer Impact MTB

Delays but felt strong. Lots of emergency vehicles out this morning. Saw two accidents along the route. One looked bad. Hope everyone is ok.

5 PM

Commuting 55:56 [3] 16.49 mi (17.7 mph) +900ft
shoes: Answer Impact MTB

More emergency vehicles. Legs are getting stronger though.

No data today. Waiting for my FR210 replacement.

6 PM

Road Running (Treadmill) 25:00 [4] 4.22 mi (5:55 / mi)
shoes: Asics 2110 (#2)

@ the gym with KT

W/U 2:30 @ 7:00
2 sets of
4:00 @ 6:00
1:00 @ 5:00

C/D 2:30 @ 6:30

Treadmill broke in the middle of my last set so I had to switch treadmills.

Strength 15:00 [3]

Just 1 round of 3 sets each.

11 PM

Stretching 15:00 [0]

My right hamstring was very tight. I should have stretched right after my run. Spent some time stretching and using the roller but not sure I fixed it. We'll see what happens.

Tuesday Sep 18, 2012 #

Note
slept:8.5

7 PM

Strength 40:00 [3]

Solid fast paced workout at the gym.

Monday Sep 17, 2012 #

Note
slept:5.0 weight:194lbs

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