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Training Log Archive: mayer22

In the 7 days ending Jun 30, 2013:

activity # timemileskm+ft
  Commuting6 4:38:31 84.26(18.2/h) 135.6(29.2/h) 2462
  Trail Running4 3:32:49 25.22(8:26) 40.59(5:15) 1120
  Road Biking2 2:40:20 52.52(19.7/h) 84.52(31.6/h) 1802
  Strength2 20:00
  Stretching7 1:28
  Total18 11:13:08 162.0 260.71 5385
  [1-5]13 11:04:10
averages - sleep:6.2 rhr:37 weight:192lbs

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MoTuWeThFrSaSu

Sunday Jun 30, 2013 #

Note
rhr:37 slept:8.0 (rest day)

Had planned a long run but got caught up in house stuff. Will have to move it to Mon or Tues. Weather seemed pretty gross anyway.
8 PM

Strength 10:00 [2]

90 situps
60 pushups
60 reverse dips
90 lunges

Saturday Jun 29, 2013 #

Note
slept:5.0

Pancakes, strawberries and fresh apple juice for post ride breakfast. Mmm. Watched the Tour.
5 AM

Road Biking 2:07:45 intensity: (4:36 @0) + (13:07 @1) + (54:07 @2) + (55:35 @3) + (20 @4) 42.56 mi (20.0 mph) +1363ft
ahr:140 max:161 shoes: Answer Impact MTB

Ride out and back to Leesburg (Rt 15) on the W&OD with Kristin. Took road bikes. Double wide on the way out and I pulled on the way back. Carried my running shoes.

Dew point finally under 70. Nice and cool at the start but started pouring sweat later on. Large tree down right when I got on the trail.
7 AM

Trail Running 43:12 intensity: (21 @0) + (9:00 @1) + (29:26 @2) + (4:25 @3) 4.62 mi (9:21 / mi) +243ft 8:54 / mi
ahr:134 max:150 shoes: INOV8 Roclite 295

Stopped for a quick easy run at Lake Fairfax. Went out on the South Trail. Tried to make it up to the creek to come back but couldn't find the right trails. Even did some shwacking to try and make it.

Ran the last 10 minutes on my own. Kristin had to head home to the kids. Had trouble finding some of the trails that were on the map. It wasn't very helpful.

Road Biking 32:35 intensity: (3:43 @1) + (16:38 @2) + (12:14 @3) 9.96 mi (18.3 mph) +439ft
ahr:140 max:153 shoes: Answer Impact MTB

Ride home from Lake Fairfax. By now the trails were packed. Specifically the last couple miles before Vienna. Took it a bit easier as my legs got going again.

The tree was starting to be cleared already. Awesome! Thanks!
10 AM

Note
slept:1.0

11 AM

Strength 10:00 [2]

90 situps
60 pushups
60 reverse dips
90 lunges
6 PM

Note
slept:2.0

11 PM

Stretching 10 [0]

Friday Jun 28, 2013 #

Note
slept:8.0

6 PM

Stretching 8 [0]

Trail Running (Fields) 42:00 intensity: (21:00 @2) + (21:00 @3) 5.52 mi (7:37 / mi)
shoes: Scott eRide Grip3

Run at Marshall HS. Misplanned my run home from the metro. Had to take the bus home and run from here instead.

The rain had just stopped :-( but it was still a bit cooler and humid. Some breeze though. The fields were pretty soaked and slow but I hadn't ran there in a while. They were also torn up some for construction. Looks like they are adding track lanes and redoing the baseball field. Lots of mud.

Trail Running 18:00 [2] 2.05 mi (8:47 / mi)
shoes: Scott eRide Grip3

Short run with Zitch out to Lemon Rd park and back. He didn't get tired until right before we got back. Also got to be off leash for a couple minutes on the trails.
7 PM

Stretching 15 [0]

Thursday Jun 27, 2013 #

Note
slept:4.0 weight:192lbs

7 AM

Commuting 48:32 intensity: (31 @0) + (18:44 @1) + (22:00 @2) + (7:17 @3) 14.52 mi (18.0 mph) +292ft
ahr:133 max:156 shoes: Answer Impact MTB

Cooler this morning but still humid.
5 PM

Commuting 49:22 intensity: (28 @0) + (4:05 @1) + (15:26 @2) + (28:20 @3) + (1:03 @4) 14.58 mi (17.7 mph) +639ft
ahr:144 max:161 shoes: Answer Impact MTB

Rain had stopped. DC roads wet and slick but VA trails mostly drive. Not many people on the trails either.
10 PM

Stretching 10 [0]

Wednesday Jun 26, 2013 #

Note
slept:4.5

Bike is in the shop getting a new fork so no commute today.
5 PM

Stretching 5 [0]

Trail Running 1:11:59 intensity: (18 @0) + (1:34 @1) + (20:48 @2) + (45:49 @3) + (3:30 @4) 8.51 mi (8:28 / mi) +574ft 7:57 / mi
ahr:147 max:164 shoes: Scott eRide Grip3

Run home from EFC. Explored Brandymore Castle (not really a castle just a rocky hill) first in order to map and see all the trails. Map looks almost like a bowl of spaghetti.

Then made my way to Haycock. Used the W&OD horse path some and the rest on Great Falls which had no shoulder at times and I had to wait to cross Haycock. Ran home on the trails from there.

Pace was fairly easy. 85F and 75DP when I started. I think the temp dropped a little but still humid.
7 PM

Stretching 20 [0]

Tuesday Jun 25, 2013 #

Note
slept:3.5 weight:191lbs

8 AM

Commuting 47:56 intensity: (14 @0) + (3:55 @1) + (31:46 @2) + (12:01 @3) 14.68 mi (18.4 mph) +199ft
ahr:138 max:153 shoes: Answer Impact MTB

Almost as hot as yesterday.
5 PM

Commuting 48:44 intensity: (3 @0) + (1:56 @1) + (6:46 @2) + (21:06 @3) + (18:53 @4) 14.46 mi (17.8 mph) +585ft
ahr:154 max:169 shoes: Answer Impact MTB

90's and humid.
6 PM

Trail Running 37:38 intensity: (16 @0) + (1:38 @1) + (13:24 @2) + (19:32 @3) + (2:48 @4) 4.52 mi (8:20 / mi) +303ft 7:50 / mi
ahr:146 max:167 shoes: Avia Stoltz

Tough run after the ride home. Legs felt heavy and slow.

Monday Jun 24, 2013 #

Note
slept:7.5 weight:193lbs

8 AM

Commuting 40:38 intensity: (21 @0) + (3:08 @1) + (21:27 @2) + (14:50 @3) + (52 @4) 13.22 mi (19.5 mph) +182ft
ahr:141 max:163 shoes: Answer Impact MTB

First hot morning ride. 80F 74DP. Good ride though.
5 PM

Commuting 43:19 intensity: (22 @0) + (3:57 @1) + (7:44 @2) + (15:58 @3) + (15:18 @4) 12.8 mi (17.7 mph) +565ft
ahr:151 max:174 shoes: Answer Impact MTB

Rain passed before my commute. Trails not too wet.

Thought my speed felt good for my effort but not sure that was the case.
11 PM

Stretching (Roller) 20 [0]

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