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Training Log Archive: mayer22

In the 7 days ending Jul 21, 2013:

activity # timemileskm+ft
  Commuting8 6:52:14 121.69(17.7/h) 195.84(28.5/h) 4170
  HealthCare1 1
  Total9 6:52:15 121.69 195.84 4170
  [1-5]8 6:50:30
averages - sleep:7.1 weight:192.2lbs

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Sunday Jul 21, 2013 #

Note
slept:8.0 (rest day)

5 PM

HealthCare 1 [0]

Went to Road Runner to have them look at my stride and foot strike. Have been wanting to do this for 3 months to help my leg but haven't.

My arches are long and high. There is a pressure point in the middle of my left arch. My left foot points out a little. The last two things seem like they could be causes for the tightness in my leg. They did the custom made insoles for me and I think they will help. Have a month to find out. I now need to go back to the chiro.

Saturday Jul 20, 2013 #

Note
slept:10.5 (rest day)

Lots of sleep

Took Zitch to the beach

Friday Jul 19, 2013 #

Note
slept:5.5 weight:191lbs

7 AM

Commuting 43:48 intensity: (1:43 @0) + (16:09 @1) + (20:50 @2) + (5:06 @3) 13.11 mi (18.0 mph) +135ft
ahr:131 max:156 shoes: Answer Impact MTB

77DP
5 PM

Commuting 1:16:26 intensity: (1 @0) + (3:10 @1) + (32:15 @2) + (37:30 @3) + (3:30 @4) 22.21 mi (17.4 mph) +1113ft
ahr:144 max:165 shoes: Answer Impact MTB

94F and 79DP meant heat index of 110 at the start. Also had a good WSW headwind. Wasn't too bad going up the Bethesda but really felt it in VA.

The CCT was great. Flat, smooth, straight and shaded. Definitely a great commuter trail. The climb back into VA after Chain Bridge felt brutal. Not sure if it was steeper than from Rosslyn, because I was tired, or the extra weight in my backpack today.

Good ride though.

Thursday Jul 18, 2013 #

Note
slept:7.0 weight:191lbs

8 AM

Commuting 47:23 [2] 14.58 mi (18.5 mph) +371ft
shoes: Answer Impact MTB

Flat tire when I got on my bike. Wish I had noticed it before I left the house. 75DP today. Sweaty.
5 PM

Commuting 47:00 [3] 14.39 mi (18.4 mph) +784ft
shoes: Answer Impact MTB

Clouds and a few drops of rain in DC. Fast ride. Back to lots of sunny 75DP and 95F when I got to VA. Fastest DL ride home. Added 10" for a late start. Impressive considering the conditions. And my legs were a bit tired from riding again after 2 weeks off. I started to pay for it once I got to WOD.

Wednesday Jul 17, 2013 #

Note
slept:6.5 weight:194lbs

8 AM

Commuting 48:33 [2] 14.29 mi (17.7 mph) +222ft
shoes: Answer Impact MTB

Ride in. Still hot but a little stronger effort than yesterday.
5 PM

Commuting 46:38 [3] 14.0 mi (18.0 mph) +757ft
shoes: Answer Impact MTB

Some good efforts along the way.

Stopped to talk with Erickson.

Tuesday Jul 16, 2013 #

Note
slept:5.5 weight:193lbs

8 AM

Commuting 51:30 intensity: (35:00 @1) + (16:30 @2) 14.62 mi (17.0 mph) +156ft
shoes: Answer Impact MTB

A couple hot spots/sores still on my feet made bike shoes a bit uncomfortable but better than running. Legs were fine. L leg tight but no more than usual. Kept the pace real easy since it is hot. When I got to work WeatherU said 89F with 80DP. Heat index of 105.
5 PM

Commuting 50:56 intensity: (35:00 @2) + (15:56 @3) 14.49 mi (17.1 mph) +632ft
shoes: Answer Impact MTB

Ride home. Hot, with air quality advisories so I took it easy. Didn't sweat much at all. Legs felt good.

Monday Jul 15, 2013 #

Note
slept:7.0

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