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Training Log Archive: mayer22

In the 7 days ending Apr 14, 2013:

	activity	#	time	miles		km		+ft
	Commuting	8	6:11:02	109.52	(17.7/h)	176.26	(28.5/h)	3532
	Mountain Biking	3	4:02:35	36.42	(9.0/h)	58.61	(14.5/h)	4192
	Trail Running	4	3:39:51	23.57	(9:20)	37.93	(5:48)	1687
	Stretching	11	2:50
	Total	23	13:56:18	169.51		272.8		9411
	[1-5]	14	13:05:26
averages - sleep:5.7 weight:195lbs

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Sunday Apr 14, 2013 #

Event: QOC Combat Village

Note
slept:6.0

6 AM

Stretching 5 [0]

Trail Running 1:09:42 6.77 mi (10:18 / mi) +1113ft 8:55 / mi
shoes: Scott eRide Grip2 (#2)

Morning run with the team. Up to Kentuck Overlook and back. Fairly easy pace most of the way. Legs felt good.

7 AM

Stretching 20 [0]

Saturday Apr 13, 2013 #

Event: The Breakdown Adventure Race

Note

AAS Academy, Ohiopyle, PA

Note
slept:3.5

Got into Ohiopyle at 1am

6 AM

Stretching 5 [0]

Trail Running 1:13:41 7.15 mi (10:18 / mi) +166ft 10:05 / mi
shoes: Scott eRide Grip2 (#2)

Easy 5 mi run out and back on the rail trail with the students. Then Eddy, JP and I ran around the loop. I had a bit of trouble finding the trail I wanted. As always pictures ensued.

Legs felt ok.

8 AM

Stretching 20 [0]

9 AM

Note

Orienteering with the students. Did some instruction and then walked a 3 point Orienteering course.

12 PM

Note

River was running 5-8 feet higher than normal so we couldn't take the students on the loop Sat or Sun. Would have been a ton of fun. The falls looked like a big rapid.

1 PM

Mountain Biking 1:16:17 [2] 8.25 mi (6.5 mph) +1613ft
shoes: Shimano M161G

Ride up Baughman Trail to Sugarloaf Ski Hut and then back down Sugarloaf Trail.

First time I have ever stopped and looked out over Baughman Rock. How many times have I ridden past it you ask? Too many to count. Long overdue!

4 PM

Mountain Biking 1:03:52 [1] 9.35 mi (8.8 mph) +535ft
shoes: Shimano M161G

Taught the students some riding techniques and then rode out the Rail Trail and then up and down Jonathan Run then back.

6 PM

Mountain Biking 1:42:26 [2] 18.82 mi (11.0 mph) +2044ft
shoes: Shimano M161G

Firetower loop. Out rail trail up Firetower then down to Sugarloaf Ski Hut where Toby double flatted. Too long to change tubes. Took the road the rest of the way to be safe. Check out those speeds. Beautiful sunset.

Sat in the paceline on the rail trail and then towed JP up the second half of Firetower. Felt strong.

Friday Apr 12, 2013 #

Note
slept:7.0

Feeling some soreness today and yesterday on the outside of my foot where Dr B noticed it.

5 PM

Stretching 5 [0]

6 PM

Trail Running 47:55 6.03 mi (7:57 / mi) +358ft 7:31 / mi
ahr:144 max:158 shoes: Salomon Speedcross 3 (Blue #2)

Run home on the trails from WFC metro. Not to bad of a run. Leg didnt feel great but not bad. Started out off but felt better by the end.

7 PM

Stretching 20 [0]

11 PM

Stretching (Roller) 20 [0]

Thursday Apr 11, 2013 #

Note
slept:5.0

7 AM

Commuting 47:49 [3] 14.67 mi (18.4 mph) +287ft
shoes: Answer Impact MTB

Decent effort. Rider came up behind me early on and we each did some pulls making for more of an effort then Ive been giving in the AM. He took Lincoln through Falls Church. Good idea but didn't work out for him today as he had to catch back up to me after.

5 PM

Commuting 50:10 [3] 14.58 mi (17.4 mph) +593ft
shoes: Answer Impact MTB

Pretty clean ride home. A little slow at US. Nice weather. Humid but cool.

Rode up 29 out of Rosslyn instead of on the bike trail. Much better. Dodging pedestrians uphill is definitely not a choice activity.

Wednesday Apr 10, 2013 #

Note
slept:7.0

7 AM

Stretching 5 [0]

Commuting 45:57 13.21 mi (17.2 mph) +139ft
ahr:131 max:154 shoes: Answer Impact MTB

Warm easy ride in. Lots of delays.

Slowed down after I heard some guy mumble as I passed. He was complaining that he didn't hear my warning to pass. Told him he should take his earphones off and maybe he would. Ended up just missing the next 3 lights because of that.

5 PM

Commuting 43:31 12.39 mi (17.1 mph) +576ft
ahr:146 max:163 shoes: Answer Impact MTB

Ride home. 90D. Some rally or something at the capitol made for lots of congestion in DC.

6 PM

Trail Running 28:33 [2] 3.62 mi (7:53 / mi) +50ft 7:47 / mi
shoes: Salomon Speedcross 3 (Blue #2)

Easy run at Marshall HS. 2 Lacrosse Practices and a big track meet forced me to be creative. Watch started late because there was no hrm. Legs felt heavy off the bike. Left leg still not right.

7 PM

Stretching 25 [0]

11 PM

Stretching (Roller) 20 [0]

Stretching 5 [0]

Tuesday Apr 9, 2013 #

Note
slept:7.0 weight:195lbs

8 AM

Commuting 45:55 14.62 mi (19.1 mph) +282ft
ahr:139 max:155 shoes: Answer Impact MTB

Ride In. High 60's. What happened to spring?

5 PM

Commuting 51:00 14.78 mi (17.4 mph) +706ft
ahr:145 max:170 shoes: Answer Impact MTB

85D. There was a car on fire next to the Washington Monument. Used that as an excuse to ride by the Tidal Basin and grab some pics of the Cherry Blossoms. Removed photography time.

Avoided the milled road as I did this morning. Think it is actually a bit of a shortcut.

11 PM

Stretching (Roller) 20 [0]

Mostly L Leg

Monday Apr 8, 2013 #

Note
slept:4.5

Finally loaded all the data off my watch for the past 2 weeks.

7 AM

Commuting 42:37 [0] 13.17 mi (18.5 mph) +346ft
shoes: Answer Impact MTB

Nice ride in. 55D. Warm enough for shorts and jersey. Looks like the weather will stick for a while. Clean ride with maybe only one significant delay.

5 PM

Commuting 44:03 [2] 12.1 mi (16.5 mph) +603ft
shoes: Answer Impact MTB

Watch started when I got to the mall. Lots of delays but at least the weather was warm. Cherry Blossoms are finally out.

Took the ride pretty easy. Drafted a bit on MVT and a tad on WOD.

Popped my tube in Falls Church on a bad road. They have milled the road connecting the trail and still haven't repaved it. Walked/ran to the air pump to find out, what I expected, that it was Schrader and I didn't have the adapter.

Was only 1.5 miles away so just pumped a little air in without wasting a CO2. Tire was real sketchy the rest of the way but got me back to the car.

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