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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mayer22

In the 7 days ending Jun 16, 2013:

activity # timemileskm+ft
  Mountain Biking2 4:25:00 21.92 35.28
  Commuting4 3:07:05 55.15(17.7/h) 88.76(28.5/h) 1647
  Orienteering2 2:25:00 8.26(17:33) 13.29(10:54)
  Trail Running4 2:11:45 13.68(9:38) 22.02(5:59) 850
  Paddling1 2:00:00 8.36(4.2/h) 13.45(6.7/h)
  Hiking1 1:00:00 3.0(20:00) 4.83(12:26)
  Road Running1 6:00 0.8(7:30) 1.29(4:40) 160
  Stretching5 46
  Total15 15:15:36 111.17 178.91 2657
  [1-5]12 15:11:19
averages - sleep:5.6 weight:194lbs

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Sunday Jun 16, 2013 #

Note
slept:7.0 (rest day)

12 PM

Hiking 1:00:00 [1] 3.0 mi (20:00 / mi)

Hike and swim with Zitch and KT at Scott's Run.

Saturday Jun 15, 2013 #

Event: Adrenaline Rush Adventure Race
 

Note
slept:5.0

Note

12 Ticks
9 AM

Road Running race 6:00 [4] 0.8 mi (7:30 / mi) +160ft 6:18 / mi
shoes: Salomon Speedcross 3 (Blue #2)

Prologue
To Visitors Center and back.

Mountain Biking race 2:10:00 [4]
shoes: Scott Scale 29er

MTBO
Pretty clean ride around the state sark. Took several cut-throughs and shwacks on the windy trails. One insanely exact parallel error that I almost didn't make but then thought I was about to pass the point and turned around. Turned out I should have kept going. Only lost 5 mins which was negligible since we couldn't have started the paddle any earlier.
11 AM

Orienteering race 1:40:00 [4] 5.46 mi (18:19 / mi)
shoes: Scott eRide Grip3

First 2/3 of the Ocourse with minimal trail tavel and open woods. No lost time. We saved 6 of 19 points for the end of the race. This seemed like the optimal route choice and would also put us back at the paddle put in just as it opened. We arrived 5 min early which was just enough time to transition.
1 PM

Paddling race (Canoe 3p) 2:00:00 [4] 8.36 mi (4.2 mph)

Short paddle. Single blades. Several stops to get points off the river and on islands. Had trouble locating one of the island CPs as there were many more islands than marked. River was moving pretty fast so we were careful not to pass the right island.

Trail Running race 10:00 [4] 0.8 mi (12:30 / mi) +200ft 10:07 / mi
shoes: Scott eRide Grip3

Short trek to Wildcat Ledge Overlook
3 PM

Trail Running race 25:00 [4] 1.25 mi (20:00 / mi)
shoes: Scott eRide Grip3

Trek (RR tracks) and swim to the last paddle CP which was downriver from the takeout.

Mountain Biking race 2:15:00 [4] 21.92 mi (9.7 mph)
shoes: Scott Scale 29er

Mostly roads. Had one minor error and one major error resulting in an extra 2mi and 250ft of elevation. Also took us a second to identify the unmapped road to CP 23 at the pond
5 PM

Orienteering race 45:00 [4] 2.8 mi (16:04 / mi)
shoes: Salomon Speedcross 3 (Blue #2)

Last 6 orienteering points. Mostly clean. Did an extra 1/4 mile going around the mountain from 16 to 17. Ended up doing just about as much elevation anyway. The swim to 19 felt amazing at the end.

Friday Jun 14, 2013 #

Event: Green Ridge Adventure Challenge - CANCELED
 

Note
slept:5.0

5 PM

Stretching 8 [0]

Trail Running 55:43 intensity: (1:38 @0) + (8:10 @1) + (37:20 @2) + (8:35 @3) 6.6 mi (8:26 / mi) +290ft 8:06 / mi
ahr:135 max:152 shoes: Scott eRide Grip3

Easy run home from WFC metro. Kept my heart rate below 150 and didn't push my legs at all.

Fumbled around on the otherside of Westmoreland trying to make a new loop. Ended up having to walk through a tall grassy swamp along the powerline.
6 PM

Stretching 8 [0]

8 PM

Stretching (Roller) 8 [0]

L Leg only

Thursday Jun 13, 2013 #

Note
slept:5.5 weight:193lbs

7 AM

Commuting 50:03 intensity: (55 @0) + (7:30 @1) + (22:43 @2) + (18:55 @3) 14.57 mi (17.5 mph) +260ft
ahr:139 max:159 shoes: Salsa Moto Rapido

Rode MTB with SB8s.
70 DP but no rain yet.
Saddle loosened on the ride and started stabbing me. Got it fixed at US.
5 PM

Commuting 52:30 [3] 14.51 mi (16.6 mph) +639ft
shoes: Salsa Moto Rapido

Was expecting major storms so I didn't where my watch. Should have because I had a perfect ride through DC. Time was ok for the MTB. Didn't push too hard.

No rain. Trails were a little wet in Arlington. Small HW in Falls Church. Temps were cool. Nobody on the trails or in the city.

Wednesday Jun 12, 2013 #

Note
slept:5.5 weight:195lbs

7 AM

Commuting 41:49 intensity: (31 @0) + (3:48 @1) + (10:11 @2) + (23:30 @3) + (3:49 @4) 13.22 mi (19.0 mph) +170ft
ahr:147 max:166 shoes: Answer Impact MTB

Back in the routine. Decent pace.
5 PM

Commuting 42:43 intensity: (14 @0) + (1:37 @1) + (2:36 @2) + (11:45 @3) + (21:02 @4) + (5:29 @5) 12.85 mi (18.0 mph) +578ft
ahr:162 max:180 shoes: Answer Impact MTB

Ride home. High 80s 65DP. Had some guy suck my wheel for 4 miles and then try to blow by me and shortly after he pulled off the trail. WTF.

No map.
6 PM

Trail Running 41:02 intensity: (13 @0) + (19 @1) + (5:06 @2) + (24:29 @3) + (10:55 @4) 5.03 mi (8:09 / mi) +360ft 7:38 / mi
ahr:153 max:171 shoes: Scott eRide Grip3

Fairly light run around the neighborhood. Struggled on the last two inclines.

Stretching 12 [0]

Tuesday Jun 11, 2013 #

Note
slept:7.5

Missed alarm. Woke up late so I didn't ride.
11 PM

Stretching (Roller) 10 [0]

L Leg only

Monday Jun 10, 2013 #

Note
slept:3.5

8 hours of driving, 4 in the rain, 2 in a downpour.

Had hoped to run on the way home but was trying to outrun the storm and the tornadoes.

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