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Training Log Archive: mayer22

In the 31 days ending Aug 31, 2012:

	activity	#	time	miles		km		+ft
	Commuting	9	8:13:28	146.77	(17.8/h)	236.2	(28.7/h)	7301
	Road Biking	8	6:33:10	92.62		149.06		3809
	Strength	10	3:02:00
	Road Running	7	2:09:53	16.2		26.07		160
	Paddling	1	1:37:30	6.5	(4.0/h)	10.46	(6.4/h)
	Hiking	1	1:30:00
	Trail Running	1	45:00	6.0	(7:30)	9.66	(4:40)
	Stretching	2	16:00
	HealthCare	3	3
	Total	30	24:07:04	268.09		431.45		11270
	[1-5]	26	22:56:51
averages - sleep:6.8 weight:191lbs

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Friday Aug 31, 2012 #

Note

Trip to Boise, ID

Note
slept:3.5 weight:193lbs (rest day)

Travel day. Up late packing and up early to catch flight.

Note
slept:1.0

Nap on flight.

Thursday Aug 30, 2012 #

Note
slept:8.0 weight:192lbs

8 AM

Commuting 53:56 16.29 mi (18.1 mph) +700ft
ahr:145 max:166 shoes: Answer Impact MTB

5 PM

Road Biking 2:18:34 45.0 mi (19.5 mph) +2196ft
ahr:146 max:171 shoes: Answer Impact MTB

Commute to group ride out of Wakefield. Waited 12 mins to start (removed). Then group ride. Then commute home.

Tried to conserve energy better this time. I hung near the back but kept ending up OTB because wheels I was on were dropping. My legs were too weak to keep catching up. I then stayed cloesr to the front. Did a little bit of work but not too much. Was able to finish the ride without much trouble this time. 16oz of water was enough.
Ride Stats: 1:05:30, 24mi, 22mph

Ride home wasn't too bad. Just starting to bonk. Got a gatorade at 7-11. Made it home just before dark.

Wednesday Aug 29, 2012 #

Note
slept:8.0

8 AM

Commuting 54:02 16.29 mi (18.1 mph) +700ft
ahr:147 max:166 shoes: Answer Impact MTB

Passed an accident on the I95 entrance ramp. A tanker exploded last night. Driver didn't make it and the ramps were blocked for 12 hours. Pretty intense.

5 PM

Commuting 58:01 16.39 mi (17.0 mph) +950ft
ahr:155 max:174 shoes: Answer Impact MTB

Ride home. Felt slow and hard.

6 PM

Road Running (Treadmill) 20:00 3.25 mi (6:09 / mi)
shoes: Asics 2110 (#2)

Good run. Felt strong and good knee flexion after it loosened up.

2 min W/U
16 min tempo (6:00)
2 min C/D

Strength 13:00 [3]

Gym with KT. Abs and 1 round of 2 sets done fast.

Road Running 5:00 [2] 0.65 mi (7:42 / mi)

Stretching 6:00 [3]

Can just about stretch my hamstring finally.

Tuesday Aug 28, 2012 #

Note
slept:7.0

6 PM

HealthCare 1 [0]

Chiro/ART. Worked the knee and afterward said I have all my flexion back. It should be back to normal now. He also realigned my hips so I should be all set for my trip to Boise.

7 PM

Strength 25:00 [3]

Stopped at the gym for a quick workout. 2 sets of all exercises. Very rapid sets.

Monday Aug 27, 2012 #

Note
slept:7.5

5 PM

Trail Running 45:00 [3] 6.0 mi (7:30 / mi)
shoes: Asics 2110 (#2)

Ran at Wakefield. This was a good place to run on trails for the first time. A lot of the trails are wide and heavily used by runners and bikers.

I didn't have my watch so I tried to use my phone and it failed. Lost GPS signal but I still got a time estimate and I grabbed a distance estimate from prior mappings of the trail I have done.

Pushed the pace the entire time. Worked my legs and my lungs hard.

6 PM

Stretching 10:00 [0]

While I was stretching I saw a guy with bar end shifters on his drops. I liked the idea. I am sure many others have done this. An even better idea I like is bar end shifters on the end of bullhorns.

Sunday Aug 26, 2012 #

Note
slept:6.0 (rest day)

Aquarium in the morning. Lazy in the afternoon.

Saturday Aug 25, 2012 #

Note
slept:4.5

Up early to ride with KE

5 AM

Road Biking 2:59:16 47.62 mi (15.9 mph) +1613ft
ahr:141 max:173 shoes: Scott Scale 29er

Early morning ride with Eddy. Met her on the bike trail in Falls Church. We did the Arlington loop and rode into DC for a quick monument tour (Jefferson, Washington, WWII, and Lincoln). Great early morning picks. Then rode back out to Reston where we split and went home. Started easy and picked up the pace as we went along. Time includes about 5 mins of picture breaks in DC. Also had some trouble navigating the trails back out of the city.

KE rode CX and I rode my 29er. Good match but she started kicking my butt in the second half.

I felt a tiny bit of tightness in my knee about an hour after I finished. Through some ice on it.

Friday Aug 24, 2012 #

Note
slept:7.0

KT set the alarm clock wrong and we slept an extra 30 min. The old AM/PM mistake. Felt like I was in Seinfeld.

8 AM

Commuting 52:22 16.29 mi (18.7 mph) +700ft
ahr:149 max:167 shoes: Answer Impact MTB

Ride in. Nothing exciting. Lots of small delays but no stops until the last traffic light.

5 PM

Commuting 54:25 16.38 mi (18.1 mph) +950ft
ahr:155 max:175 shoes: Answer Impact MTB

More delays, no lights.

Thursday Aug 23, 2012 #

Note
slept:6.5 (rest day)

Up early for our quarterly "optional" meeting that requires that I wake up 1.5 hours early so they can give us breakfast, so its not charged time, to show me I am appreciated.

Wednesday Aug 22, 2012 #

Note
slept:8.0

8 AM

Commuting 51:34 16.13 mi (18.8 mph) +700ft
ahr:153 max:175 shoes: Answer Impact MTB

Got stopped at Rt 50 for 2+ min but an old acquitance from VT pulled up alongside me with his bike on top.

No stopping after that.

5 PM

Commuting 58:50 16.44 mi (16.8 mph) +950ft
ahr:151 max:171 shoes: Answer Impact MTB

Frustrating ride home. Left 30 min late. Got outside and saw rain clouds to the east. They had not called for rain so I figured I'd be ok. 5 min in it started pouring. rain I don't mind but I do mind the dangers it presents on busy roads in the evening. The next 30 minutes were stressful.

The rain then stopped and I could tell it hadn't rained there. So if I had left on time I would have avoided rain. The rest of the ride was filled with more delays. It was a slow ride home.

When I got home I wiped my bike down and then found my watch was broken. The reset button doesn't work. Will be calling Garmin tomorrow for a replacement.

6 PM

Road Running 5:55 0.65 mi (9:06 / mi) +100ft 7:57 / mi
shoes: Asics 2110 (#2)

W/U run to the gym.

7 PM

Road Running (Treadmill) 22:17 3.25 mi (6:51 / mi)
ahr:155 max:170 shoes: Asics 2110 (#2)

Strength 13:00 [3]

Same as Monday

Road Running 5:30 0.65 mi (8:28 / mi) +60ft 7:47 / mi
shoes: Asics 2110 (#2)

C/D Run home

Tuesday Aug 21, 2012 #

Note
slept:7.5 weight:189lbs (rest day)

Weight is still low.

Cleaned and did yard work instead of gym.

Monday Aug 20, 2012 #

Note
slept:7.5

Didn't click the injured box since I commuted today but running is still not normal.

8 AM

Commuting 56:37 16.29 mi (17.3 mph) +700ft
ahr:151 max:176 shoes: Answer Impact MTB

First ride on my "new" road frame. Finished moving all my components to it last night.

Knee felt fine. Wore a pad on it just in case. Didn't seem to inhibit me but don't think it was completely secured.

Legs felt ok. I wasn't pushing too hard. Spent the time at the lights making adjustments to the bike.

5 PM

Commuting 53:41 16.27 mi (18.2 mph) +950ft
ahr:168 max:186 shoes: Answer Impact MTB

Got to my bike to discover a flat. I wasn't surprised as I had ran over something towards the end of my ride in but didn't notice any leaking before I finished.

Started off pretty hard and my time for the first quarter was reasonable. Traffic lights were good so I kept the pace up. Got hot and tired me out. Good first ride but definitely a lot of work to do.

Bike feels good. Lots more room than the old frame.

6 PM

Road Running (Treadmill) 25:00 3.4 mi (7:21 / mi)
shoes: Asics 2110 (#2)

8 min WU (8:00)
15 min tempo (6:57)
2 min CD (8:00)

Knee felt significantly better than last week. Almost know resistance on my kick. Did have a little purple spot still afterwards.

Strength 13:00 [3]

Gym with KT
Only had time for abs and 1 round of 2 sets done fast.

Sunday Aug 19, 2012 #

Note
slept:7.0 (injured)

9 AM

Paddling (14 Raft) 1:37:30 [1] 6.5 mi (4.0 mph)

White Water Rafting trip with KT and another family. Express morning trip from Cunard to Fayette Station. My first time on this section of river. Some good rapids. Water was just below 0. Would have liked it a bit higher.

Forgot to start the watch when we left Cunard.

Grabbed lunch in Fayetteville (Pies and Pints) before driving home.

Saturday Aug 18, 2012 #

Note
slept:9.0 (injured)

11 AM

Hiking 1:30:00 [1]

Hiked around Grandview Day Use Area with KT. There were rock tunnels and overlooks. At the overlook we could view the start of the 2011 Efix as well as part of the bike leg. Great views and lots of large cliffs. Forgot the watch.

1 PM

Road Biking (Stationary) 21:20
ahr:124 max:144

Gym at the hotel.

Road Running (Treadmill) 21:11 2.7 mi (7:51 / mi)
ahr:158 max:181

Felt ok. Still not normal running but was running at a decent pace. Treadmill might be best for training right now. Not sure how I would feel moving fast on technical trails.

2 PM

Strength 8:00 [3]

1 set of situps and pushups

Cooled down in the hotel pool.

Friday Aug 17, 2012 #

Note
slept:7.0 weight:191lbs (injured)

Went to the chiro this morning he worked my knee a little to ease the tightness. He then worked my opposite leg (loosened calf and hip) to straighten me out and get me started on the right track.

9 AM

HealthCare 1 [0]

Chiro/ART

Thursday Aug 16, 2012 #

Note
slept:8.0 (injured)

7 PM

Road Biking (Stationary) 12:00 [1]

2 minute warmup and 1 minute cool down.

Really don't feel anything in the knee on the bike.

Road Running (Elliptical) 8:00 [1]
(injured)

Slight warmup before the treadmill.

Road Running (Treadmill) 10:00 [2] 1.0 mi (10:00 / mi)
(injured) shoes: Asics 2110 (#2)

Felt ok. Cranked up my speed to 730 miles at the end and didn't seem to feel too bad. Still can't get full flex out of my knee though which makes running fast slightly odd.

Strength 5:00 [3]

Quick set of pushups and abs.

11 PM

Note

Just watched a video of the new Scott running shoe lineup. Lots of new innovations that I am interested to try.

Wednesday Aug 15, 2012 #

Note
slept:7.0 (injured)

Abs started hurting at work. Didn't realize they were sore from my first session of abs until I got back to the gym and tried to use them.

5 PM

Strength 30:00 [3]

Same gym workout as Monday. Arms, chest, and back feel good. Abs still need work.

Road Biking 10:00 [1]
(injured)

Warmed up for a few minutes and then turned the resistance up for 7 minutes and then a light spin at the end.

Knee felt good.

Road Running 7:00 [3] 0.65 mi (10:46 / mi)

Light jog home from the gym the see how it feels. Felt ok but my knee couldn't handle the flex from any sort of effort increase.

Tuesday Aug 14, 2012 #

Note
slept:7.0 weight:190lbs (injured)

Monday Aug 13, 2012 #

Note
slept:6.0 (injured)

5 PM

Strength 25:00 [3]

Gym with KT. 2 sets as opposed to 3 but was moving through them fast with good effort.

Finally added some ab work back in.

Road Biking (Stationary) 10:00 [0]

8 minutes at zero effort. Turned the resistance up for 2 minutes at the end. Knee felt good.

Sunday Aug 12, 2012 #

Note
slept:6.5 (injured)

Walked about 3 miles around VT campus. Knee was pretty tight but a good way to test it a little. I think the bursa leaked a little.

Saturday Aug 11, 2012 #

Event: Lionheart

Note
slept:4.0 (injured)

Got up early to drive to Floyd.

More flex in the knee.

Friday Aug 10, 2012 #

Note
slept:6.0 (injured)

Knee felt better today. More flex and less swollen.

5 PM

Strength 20:00 [3]

Gym with KT. Muscles were a little sore and had less time so did 2 sets instead of the normal 3. Still no legs or abs.

Road Biking (Stationary) 12:00 [0]

Spinning on low resistance. Don't think my HR went over 90. Leg felt a little more comfortable on this than yesterday.

Thursday Aug 9, 2012 #

Note
slept:7.0 (injured)

Spent 4 days in bed taking vicodin to keep the pain at bay. Infection finally fought off. Back up and "walking around". There is still a lot of fluid in my knee and I have to fight to get it to bend while walking. Just a matter of getting the fluid out now. Lots of heat.

6 PM

Strength 30:00 [3]

Went to the gym. Altered a couple lifts but did everything but abs and legs.

Road Biking (Stationary) 10:00 [0]
(injured)

Spun my legs on the recumbent for 10 minutes with resistance as low as it would go. It was tough at times but was told this would help circulation and swelling.

Wednesday Aug 8, 2012 #

6 PM

HealthCare 1 [0]

Chiro/ART

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