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Training Log Archive: mayer22

In the 7 days ending Feb 5, 2012:

activity # timemileskm+ft
  Commuting4 3:47:30 67.98(17.9/h) 109.4(28.9/h) 3301
  Trail Running3 2:56:52 22.03(8:02) 35.45(4:59) 2097
  Strength3 2:00:00
  Road Running3 1:00:46 7.56(8:02) 12.17(5:00) 362
  Road Biking2 42:20 12.33(17.5/h) 19.84(28.1/h) 821
  Stretching2 30:00
  Total16 10:57:28 109.9 176.87 6580
  [1-5]15 10:10:42
averages - sleep:6.6 rhr:40 weight:194.3lbs

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Sunday Feb 5, 2012 #

Note
slept:6.5 weight:191lbs

10 AM

Strength 45:00 [3]

Gym with KT.

finished earlier than her so I added some box jumps and a 400m sprint on the treadmill.
1 PM

Trail Running (Trail) 55:08 intensity: (51 @0) + (5:42 @1) + (43:59 @2) + (4:30 @3) + (6 @4) 6.97 mi (7:55 / mi) +194ft 7:42 / mi
ahr:134 max:162 shoes: Scott ERide Grip

Went for a run with Dan at Wakefield/Accotink. We both did long days yesterday, him 18 miles in Rock Creek, so we kept it slow. Dan even had us take a break at the boathouse to stretch (time excluded).

My legs were a little tired but not so much that I couldn't push the pace if I wanted to at times.

Probably my last run with Dan for a while. He has the 50k next weekend and 10 miler the following weekend.
2 PM

Stretching 10:00 [0]

Saturday Feb 4, 2012 #

Note
rhr:40 slept:7.0 weight:190lbs

11 AM

Road Biking 19:38 intensity: (1:15 @0) + (1:44 @1) + (7:17 @2) + (8:59 @3) + (11 @4) + (12 @5) 6.14 mi (18.8 mph) +292ft
ahr:146 max:250 shoes: Answer Impact MTB

Ride to my run. Fairly easy pace.

Transition to run was short with no time wasted. Should have just left it running from the bike.

Got some spiking in the HR data. It was cold and I wasn't wearing a ton of clothes or working super hard.
12 PM

Trail Running (Trail) 1:20:00 intensity: (27 @0) + (1:07 @1) + (11:06 @2) + (46:09 @3) + (21:11 @4) 9.53 mi (8:24 / mi) +1588ft 7:15 / mi
ahr:152 max:170 shoes: INOV8 Roclite 295

Ran the hills of Arlington. This area of the PHT is the msot technical and the most enjoyable. Really pushed the pace at times paying attention to my heart rate. Felt strong on the run and feel good now that I see how I did.

Saw the new trail they made at Potomac Overlook and checked it out. Good stuff.

Meant to bring along my altimeter watch for this hilly run but forgot. Would be surprised if the garmin was able to accurately calculate the amount of climbing I did. 1600 actually seems pretty close to what I would expect. Might have done a little more than that.
1 PM

Road Biking 22:42 intensity: (5 @0) + (1:10 @1) + (13:55 @2) + (7:32 @3) 6.19 mi (16.4 mph) +529ft
ahr:139 max:150 shoes: Answer Impact MTB

Ride home. Easy pace but a little harder because of the run and uphill.

Quick transition from run to bike.

Took a shortcut through Lemon Rd School. Worked great as it kept me off of Rt 7 and flatter. Only disadvantage was I had to dismount to go up several sets of steps.
2 PM

Road Running (Some Trail) 28:20 intensity: (27 @0) + (2:50 @1) + (21:40 @2) + (3:23 @3) 3.43 mi (8:16 / mi) +139ft 7:57 / mi
ahr:136 max:150 shoes: Asics 2110

Another run from the house. Brought Baxter along with me. Used this as a slower run to stretch out and cool down from the earlier run.

My transition to this run was a little slower (8 min) to let Baxter settle down and get him ready before we left.

Stretching 20:00 [0]

Got to stretch after the run. I haven't been stretching much so this nice long deep stretch felt good after the long workout.
3 PM

Note

Finished raking the yard for an hour after stretching. Had to finish in the rain :(

Friday Feb 3, 2012 #

Note
slept:6.0 weight:194lbs

Filed our tax return today and ordered a Scott Scale 29er
7 AM

Commuting 56:04 intensity: (1:57 @0) + (5:30 @1) + (16:55 @2) + (31:39 @3) + (3 @4) 16.9 mi (18.1 mph) +700ft
ahr:142 max:160 shoes: Answer Impact MTB

Ride to work
4 PM

Commuting 55:36 intensity: (30 @0) + (3:58 @1) + (11:51 @2) + (37:58 @3) + (1:19 @4) 17.2 mi (18.6 mph) +950ft
ahr:146 max:164 shoes: Answer Impact MTB

Ride home. Hit very few lights, opposite of Tuesday. Pace was much more steady.

My map got all fudged up. When it located me at the beginning of the ride it obviously didn't know where I was. I noticed something was wrong about 3 minutes into the ride when it said I had only gone .3 miles.

Garmin Connect calculated my elevation gain at 27600 ft. Pretty sweet. I climbed McKinley today!

Guess this would be a good time to figure out how I can import or just share only my HR data and not the map or the speed data. Anybody who wants to help me out feel free.

Thursday Feb 2, 2012 #

Note
slept:7.0 weight:195lbs

5 PM

Road Running (Some Trail) 27:30 intensity: (37 @0) + (1:54 @1) + (11:53 @2) + (13:01 @3) + (5 @4) 3.43 mi (8:01 / mi) +170ft 7:39 / mi
ahr:141 max:160 shoes: Asics 2110

Quick run around the neighborhood with Baxter
6 PM

Strength 35:00 [3]

Gym with KT

Did less lifting and focused more on abs since this was two gym days in a row.
7 PM

Road Running 4:56 intensity: (18 @0) + (6 @1) + (1:06 @2) + (3:26 @3) 0.7 mi (7:03 / mi) +53ft 6:34 / mi
ahr:143 max:153 shoes: Asics 2110

Run home from the gym

Wednesday Feb 1, 2012 #

Note
slept:7.0 weight:197lbs

5 PM

Trail Running (Some Paved) 41:44 intensity: (3 @0) + (5 @1) + (3:29 @2) + (33:18 @3) + (4:49 @4) 5.53 mi (7:33 / mi) +315ft 7:10 / mi
ahr:153 max:166 shoes: Scott ERide Grip

Ran home from McLean via the Pimmit Run Trail after I dropped the car off for KT. Pushed the pace a little.

It was nice to finally run this trail with the Garmin. I ran it a ton last summer/fall and never knew exactly how long it was.

Baxter came along.
6 PM

Strength 40:00 [3]

Gym with KT after the run.

Tuesday Jan 31, 2012 #

Note
slept:6.0 weight:198lbs

Had to get up early since my boss (The CAPT) scheduled a VTC last night at 4pm for 8am today. Got here and everything was good to go.

Weight was up a few pounds. Probably due to the rest day yesterday but still eating the same amount of food.
6 AM

Commuting 58:41 intensity: (7:33 @0) + (10:29 @1) + (28:52 @2) + (11:47 @3) 16.88 mi (17.3 mph) +700ft
ahr:136 max:154 shoes: Answer Impact MTB

Ride to work. Hit some lights but was just riding a little slower due to the cold and just being tired.

Wind Chill below 30
4 PM

Commuting 57:09 intensity: (2:43 @0) + (7:39 @1) + (10:31 @2) + (35:46 @3) + (30 @4) 17.0 mi (17.8 mph) +950ft
ahr:145 max:161 shoes: Answer Impact MTB

I hit just about EVERY light, aghh. This was really annoying because I wanted to ride FAST!!! Temps were in the 60's with clear weather and light wind. Perfect for going fast :( Made up for all the time I spent sitting at the lights by hammering it between the lights. Served as a good interval workout.

Garmin told me I had 4.5 minutes of stopped time not to include slowing and rolling. This gave me an average moving speed of 19.4mph.

My pack was also quite heavy on the ride home to carry all the clothes I wore in the morning and didn't need now (temp change +35). Pack weighed in at 11.5 lbs.
5 PM

Note

KT decided she didn't want to go to the gym so I raked leaves in the backyard for 30 minutes. I did happen to have my HRM still on and was actually in Z1.

I decided not to log this 1. Because I have no reason to track it and 2. Cookie Monster would go crazy and I am all out of cookies to calm him down.

Monday Jan 30, 2012 #

Note
slept:7.0 weight:195lbs

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