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Training Log Archive: mayer22

In the 7 days ending Jun 2, 2013:

activity # timemileskm+ft
  Commuting8 6:00:39 107.38(17.9/h) 172.82(28.8/h) 3371
  Paddling5 2:05:00 6.5(3.1/h) 10.46(5.0/h)
  Trail Running1 1:13:29 9.57(7:41) 15.4(4:46) 626
  Total14 9:19:08 123.45(4:32) 198.68(2:49) 3997
  [1-5]14 9:08:40
averages - sleep:6.9 weight:193.2lbs

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MoTuWeThFrSaSu

Sunday Jun 2, 2013 #

Note
slept:8.0 (rest day)

11 AM

Paddling (Row boat) 30:00 [1] 1.0 mi (2.0 mph)

Beach and back with mom. Row boat was difficult at times. A lot because of weight distribution. That and my lack of coordination.
9 PM

Paddling (Canoe double) 25:00 [1] 1.5 mi (3.6 mph)

After dinner paddle with KT

Saturday Jun 1, 2013 #

Note
slept:6.0

10 AM

Trail Running 1:13:29 intensity: (18 @0) + (11 @1) + (9:55 @2) + (58:22 @3) + (4:43 @4) 9.57 mi (7:41 / mi) +626ft 7:14 / mi
ahr:150 max:163 shoes: Scott Scale 29er

First run of vacation. Warm and sunny. Did the Millstone Trails again. Added the loop through Roosevelt. Scout trails were great. My nature posts are still standing strong. Trails was a bit rough just after crossing Rochdale. The road run back was blah. Think I may double back on the trail and explore some other options to reduce the time on the road.

Legs have felt heavy and slow all week. Really struggled on the small uphills at the end. Planning to rest tomorrow.
5 PM

Paddling (Canoe solo) 30:00 [1] 1.5 mi (3.0 mph)

Solo canoe exploring the lake with my niece.
6 PM

Paddling (Canoe double) 15:00 [1] 1.0 mi (4.0 mph)

To the beach and back with BIL and niece.
8 PM

Paddling (Canoe double) 25:00 [1] 1.5 mi (3.6 mph)

After dinner paddle with KT

Friday May 31, 2013 #

Note
slept:6.5 weight:193lbs

7 AM

Commuting 41:48 intensity: (34 @0) + (11:17 @1) + (12:48 @2) + (10:53 @3) + (6:16 @4) 13.09 mi (18.8 mph) +157ft
ahr:140 max:171 shoes: Answer Impact MTB

Ride in. Easy ride until someone flew by me turning onto the Custis. We worked together until Rosslyn. Slowed down a bit after this. Served as a great interval.
5 PM

Commuting 44:02 intensity: (1 @0) + (2:18 @1) + (16:23 @2) + (24:37 @3) + (43 @4) 12.77 mi (17.4 mph) +582ft
ahr:145 max:160 shoes: Answer Impact MTB

Thursday May 30, 2013 #

Note
slept:7.0 weight:194lbs

7 AM

Commuting 49:23 intensity: (2:34 @0) + (14:00 @1) + (22:37 @2) + (10:12 @3) 14.57 mi (17.7 mph) +392ft
ahr:133 max:150 shoes: Answer Impact MTB

Pushed the ride in a bit but lost 2 minutes at the Smithsonian because of an evacuation.
3 PM

Commuting 49:27 intensity: (46 @0) + (3:32 @1) + (11:38 @2) + (32:10 @3) + (1:21 @4) 14.47 mi (17.6 mph) +711ft
ahr:146 max:162 shoes: Answer Impact MTB

Left a bit early for a vet appointment.

Mall was appropriately more busy and VA Trails were empty. Time was slower than I'd like. Hoping it was because of the delays.

Wednesday May 29, 2013 #

Note
slept:6.5 weight:194lbs

7 AM

Commuting 37:20 intensity: (46 @0) + (4:21 @1) + (15:41 @2) + (13:55 @3) + (2:37 @4) 11.9 mi (19.1 mph) +181ft
ahr:142 max:164 shoes: Answer Impact MTB

Pushed the pace with another rider this morning. Warm. Humid.

Parked a mile down the bike trail because I have to go to downtown Falls Church tonight.
5 PM

Commuting 38:26 intensity: (1 @0) + (3:04 @1) + (6:14 @2) + (13:57 @3) + (15:10 @4) 11.43 mi (17.8 mph) +510ft
ahr:152 max:171 shoes: Answer Impact MTB

Ride back to DT FC. Hot. Some wind out of the W. Clean ride.

Tuesday May 28, 2013 #

Note
slept:5.0 weight:192lbs

8 AM

Commuting 50:23 intensity: (4:30 @0) + (30:03 @1) + (13:17 @2) + (2:23 @3) + (10 @4) 14.69 mi (17.5 mph) +251ft
ahr:125 max:160 shoes: Answer Impact MTB

Afternoon Isolated Storms turned into Morning isolated showers. Rained before and during the ride. Not too bad but had hoped the morning would be dry at least. Borderline MTB conditions.
5 PM

Commuting 49:50 intensity: (58 @0) + (4:35 @1) + (12:14 @2) + (24:33 @3) + (7:30 @4) 14.46 mi (17.4 mph) +587ft
ahr:147 max:166 shoes: Answer Impact MTB

With no rain since the morning commute and forecasts predicting storms to hold off until late at night it looked like it was going to be a dry ride home.

That was the case until I got to Falls Church, where it rained on me this morning. This time I got the full thunderstorm effect complete with downpour. At least I was through the technical section. Of course the rain let up as I packed up the bike.

It rained for a total of 45 minutes today. All while I was on my bike.

Monday May 27, 2013 #

Note
slept:6.5

6 PM

Note
slept:2.5

Nap

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