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Training Log Archive: mayer22

In the 7 days ending Oct 28, 2012:

activity # timemileskm+ft
  Commuting5 3:47:23 67.51(17.8/h) 108.65(28.7/h) 3250
  Trail Running2 1:56:58 14.48(8:05) 23.3(5:01) 1127
  Road Running2 1:50:49 15.58(7:07) 25.07(4:25) 1165
  Stretching3 50:00
  Total12 8:25:10 97.57 157.02 5542
  [1-5]9 7:26:37
averages - sleep:7.4 weight:193lbs

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MoTuWeThFrSaSu

Sunday Oct 28, 2012 #

Event: Marine Corps Marathon
 
Event: QOC Hemlock Overlook
 

Note
slept:7.0

Forgot to actually turn on the alarm and slept in an extra 20 minutes.
8 AM

Road Running (Marathon) 1:11:19 intensity: (10 @0) + (14 @1) + (10:48 @2) + (57:16 @3) + (2:51 @4) 9.91 mi (7:12 / mi) +600ft 6:48 / mi
ahr:150 max:161 shoes: Asics 2110 (#2)

Paced Dan and Baker.
Both of them got a late start like me. They both got stuck in later corrals. I caught Dan at the 2 mile mark at which point he had just caught up to the 305 pace group. He was a bit gassed but settled in after that. I ran with him and the pace group until mile 6. He seemed comfortable.

I ran backwards a bit and then waited for Baker (about 5 mins) who was supposed to be running with the 330 group. He was nowhere to be seen and was instead a bit behind the 345 group. He told me he wanted to set a nice comfortable pace that could catch him up slowly. We ran 720s on the flats and faster on the downs. I left him after we left Georgetown (just after mile 9) and told him to keep that pace.

After that I ran back to my car over the bridge and out 29. Felt pretty comfortable the whole run. A little sluggish as I ran up the hill to meet Dan and a little slow up the last hill to my car.
9 AM

Stretching 10:00 [0]

Saturday Oct 27, 2012 #

Note
slept:9.0

Friday Oct 26, 2012 #

Note
slept:7.25

5 PM

Trail Running 1:14:05 intensity: (16 @0) + (29 @1) + (12:33 @2) + (59:18 @3) + (1:29 @4) *** 9.14 mi (8:06 / mi) +745ft 7:31 / mi
ahr:148 max:161 shoes: Salomon Speedcross 3 (Blue)

Ran home from McLean with a lot of added mileage along Pimmit Run. Lots of leaves on the trails. Did the last section, less defined trails, after civil twilight to really test my night vision. Got slightly off trail twice. I am definitely getting faster on these trails post derecho. Looks like I'll have more downed trees to get used to next week.
6 PM

Stretching 20:00 [0]

Thursday Oct 25, 2012 #

Note
slept:7.0

8 AM

Commuting 53:32 intensity: (4:53 @0) + (10:43 @1) + (28:33 @2) + (9:23 @3) 16.29 mi (18.3 mph) +650ft
ahr:133 max:150 shoes: Answer Impact MTB

Was a surprising 3 for 3 on major green lights and then had long delays on the last 2.
4 PM

Commuting 56:13 intensity: (28 @0) + (4:52 @1) + (20:07 @2) + (29:56 @3) + (50 @4) 16.82 mi (18.0 mph) +900ft
ahr:141 max:162 shoes: Answer Impact MTB

Had trouble keeping my bike lock in my bag. It fell out a couple times causing me to stop so instead I put it on my bike.

Took a different route to stop by the bank. Forgot to stop my watch in the bank. Time removed.

Lights were fairly smooth. Temps were high. Ready for the big storm this weekend.
5 PM

Commuting 8:00 [1] 1.3 mi (9.7 mph) +100ft

To and from LMI HQ to carpool into the city, in my suit.
6 PM

Note

Left work early to go to a Boy Scout dinner downtown at US Institute of Peace honoring Gen Petraeus and our LMI president. The new building is very nice. Had already heard good things about it. Sat next to Congressman Gerry Connolly.

Wednesday Oct 24, 2012 #

Note
slept:6.0 (rest day)

Had planned to run but KT was sick so stayed home to take care of her.

Tuesday Oct 23, 2012 #

Note
slept:7.5 weight:193lbs

8 AM

Commuting 56:00 [2] 16.75 mi (17.9 mph) +650ft
shoes: Answer Impact MTB

Had to turn around after a minute when I realized I forgot my helmet. Watch is still dead so I estimated the time.
5 PM

Commuting 53:38 intensity: (2:35 @0) + (1:17 @1) + (14:55 @2) + (32:58 @3) + (1:53 @4) 16.35 mi (18.3 mph) +950ft
ahr:146 max:162 shoes: Answer Impact MTB

Slow first quarter with a long stop at Telegraph. Rest of the ride didn't have any stops.
6 PM

Trail Running (Night) 42:53 intensity: (11 @0) + (14 @1) + (3:26 @2) + (36:02 @3) + (3:00 @4) ** 5.34 mi (8:02 / mi) +382ft 7:31 / mi
ahr:150 max:164 shoes: Salomon Speedcross 3 (Blue)

Quick run around the nieghborhood. Trees still down on the trails. Not wet this time but dark. Pace improved by a minute. Added an out and back to Great Falls. New bridge added over Pimmit Run???
7 PM

Stretching 20:00 [0]

Monday Oct 22, 2012 #

Note
slept:8.0

6 PM

Road Running (Treadmill) 39:30 intensity: (17:00 @2) + (17:30 @3) + (5:00 @4) 5.67 mi (6:58 / mi) +565ft 6:22 / mi
shoes: Asics 2110 (#2)

Another run at the gym. Hill intervals made this one a little less boring.

7 min miles
3 - 5min intervals @ 5%

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