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Training Log: mayer22

In the last 7 days:

activity # timemileskm+ft
  Commuting6 3:45:17 60.8(16.2/h) 97.85(26.1/h) 5734
  Orienteering1 2:09:32 6.84(18:56) 11.01(11:46) 1556
  Trail Running2 1:51:18 11.9(9:21) 19.15(5:49) 2152
  Road Running1 48:03 6.27(7:40) 10.09(4:46) 134
  Total9 8:34:10 85.81(6:00) 138.1(3:43) 9576
  [1-5]9 7:12:56
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MoTuWeThFrSaSu

Saturday Dec 2 #

Event: BROC: Stonecutter Hollow
 
11 AM

Orienteering 1:21:14 [0] 3.0 mi (27:05 / mi) +586ft 22:51 / mi
ahr:107 max:139 shoes: Salomon SuperCross Black

BROC Beginner Course w/Zitch/Pretzel/Nut/E

We got all the points. They did most of the navigating. First time using our new epunch system. They really enjoyed running back down the new MTB trails.

Orienteering 48:18 intensity: (10:43 @1) + (25:30 @2) + (12:05 @3) 3.84 mi (12:35 / mi) +970ft 10:09 / mi
ahr:129 max:152 shoes: Salomon SuperCross Black

Clearing the BROC courses

Only took me an extra .8 miles to get the advanced controls compared to our beginner loop.

Friday Dec 1 #

Note

Encounter with Toyota FJCruiser with a big black/white NFS sticker on the back. Additional notes in private note.
8 AM

Commuting 29:56 intensity: (3:33 @1) + (10:50 @2) + (14:41 @3) + (52 @4) 7.69 mi (15.4 mph) +698ft
ahr:138 max:166 shoes: Pearl Izumi X Alp Enduro IV

Ride in. Light pack. Lit bits of rain.
4 PM

Road Running intervals 48:03 intensity: (55 @1) + (19:49 @2) + (27:15 @3) + (4 @4) 6.27 mi (7:40 / mi) +134ft 7:31 / mi
ahr:139 max:162 shoes: Asics GT-2000 4

2x800 @ 3:00
4x400 @ 1:18
4x200 @ :35

Cool and wet.
Similar tight warmup but good workout. Track was pretty busy. I was fortunate to time it during their break, mostly. They started running again during my 200s. The 200s were a little off for that reason. I even changed directions for the last 2 and finished on the turn.

Negative split the 400s down to 1:16, which was nice.

Commuting 28:49 intensity: (5:20 @1) + (20:05 @2) + (3:09 @3) + (15 @4) 7.62 mi (15.9 mph) +614ft
ahr:127 max:161 shoes: Pearl Izumi X Alp Enduro IV

Rise home. Light pack.

Dark and wet. Mostly took it easy.

Thursday Nov 30 #

2 PM

Trail Running warm up/down 31:02 intensity: (1:50 @1) + (18:07 @2) + (11:05 @3) 2.84 mi (10:56 / mi) +559ft 9:13 / mi
ahr:135 max:155 shoes: Salomon SuperCross Black

Homeplace w/Zitch
Some trail clearing too.

Wednesday Nov 29 #

10 AM

Commuting 47:53 intensity: (18:38 @1) + (29:06 @2) + (9 @3) 12.97 mi (16.3 mph) +1342ft
ahr:120 max:142 shoes: Pearl Izumi X Alp Enduro IV

Extended ride in via the dentist to pick something up. Light pack. 30F

Flatted on the way down the driveway. Walked back up and decided to swap for one of my older wheels. I filled it with air and it seemed good so I took off. It was flat by the time I got to the end of Lick Run so I ended up replacing that tire on the road. Filled it with some air but apparently not a lot. Pump on campus says it was at about 40ish.

Ride was a little bit slower than usual but I was taking it easy, it was chilly and tired was low.
1 PM

Commuting 16:25 intensity: (13:13 @1) + (3:12 @2) 4.23 mi (15.5 mph) +334ft
ahr:110 max:128 shoes: Pearl Izumi X Alp Enduro IV

Ride to the hospital for a DEXA scan.

Commuting 18:07 intensity: (6:16 @1) + (9:58 @2) + (1:53 @3) 4.84 mi (16.0 mph) +266ft
ahr:126 max:155 shoes: Pearl Izumi X Alp Enduro IV

Ride back from the hospital. Stopped at the bike shop for another tube and at the specialty food store to check out some Gluten Free items
5 PM

Commuting 28:20 intensity: (14:32 @1) + (10:25 @2) + (3:23 @3) 7.65 mi (16.2 mph) +670ft
ahr:120 max:149 shoes: Pearl Izumi X Alp Enduro IV

Ride home. Light pack.

Left 15 min after sunset. Unfortunately, my front light was dying (from not having been used and sitting in the cold) so I had to use it sparingly.

Tuesday Nov 28 #

1 PM

Trail Running long 1:20:16 intensity: (30 @1) + (2:00 @2) + (25:30 @3) + (51:35 @4) + (41 @5) 9.06 mi (8:52 / mi) +1593ft 7:36 / mi
ahr:161 max:184 shoes: Salomon Speedcross 4 (DkBlue)

Pandaplace
Felt a little tired. Didn't push it and just added the miles. Chilly 35F with lots of wind.

I haven't done this loop for 1.5 years (right before I started really slowing down). Had the same time as that last run. But this was faster than a lot of the previous runs.

Monday Nov 27 #

1 PM

Commuting 55:47 intensity: (15:59 @1) + (22:19 @2) + (16:37 @3) + (52 @4) 15.8 mi (17.0 mph) +1810ft
ahr:129 max:174 shoes: Pearl Izumi X Alp Enduro IV

Ride in via UPS. Light pack. TW15

Felt ok. Loosened up. A little weakish on the climbs.

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Recent Weeks:

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Ending		Training miles by activity
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130
Dec 3
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