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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mayer22

In the 7 days ending Jun 9:

activity # timemileskm+ft
  Commuting5 5:45:19 101.89(17.7/h) 163.97(28.5/h) 8507
  Trail Running1 2:00:49 14.1(8:34) 22.69(5:19) 2429
  Family Ride1 1:18:57 4.58(17:13) 7.38(10:42) 232
  Road Running1 51:33 6.5(7:56) 10.45(4:56) 223
  Family Run1 35:22 1.41(25:04) 2.27(15:34) 225
  Total7 10:32:00 128.48(4:55) 206.76(3:03) 11616
  [1-5]6 8:37:41

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Sunday Jun 9 #

3 PM

Family Ride 1:18:57 [0] 4.58 mi (17:13 / mi) +232ft 16:26 / mi
ahr:120 max:153 shoes: Viathon M1 GX

MTB w/Nut/E

They did well. Less stops this time just a couple quick ones on the creek on the way back. Weather was pretty good.

Tried coming down Queen's crack. It is much wider now so quite rideable for them. Just tww narrow quick crossings that they have to walk. Going up Queene Anne wasn't easy either. I had forgotten it was a bit tough. But better than the other way in. Realized we could potentially just ride up and down the crack.

Both of them could use riding gloves.
Also when I carried Hazel's bike across the last creek I realized the brake was rubbing the rim. Not sure when that started but it needs to be looked at before she rides again.

Trail Running 2:00:49 intensity: (19 @1) + (58:00 @2) + (1:01:49 @3) + (41 @4) 14.1 mi (8:34 / mi) +2429ft 7:22 / mi
ahr:139 max:163 shoes: Salomon Speedcross 4 (DkBlue)

Brush Loop to Beast

Felt strong the whole way. Got a little tired/bored but not so much in my legs. Thought my pace was strong but the first half was even with a month ago and the second half (PC on Gap) was slower by 1' (also slower than 2 weeks ago). I felt like I was moving fine though.

Friday Jun 7 #

2 PM

Commuting 2:23:14 intensity: (48:36 @1) + (1:11:38 @2) + (23:00 @3) 44.35 mi (18.6 mph) +3415ft
ahr:125 max:156 shoes: Pearl Izumi Quest

Ride out to 311. W10

Wanted a long ride from campus and this was pretty much the only option. Would have preferred something less flat.

TW on the way out. HW on the way back. Times were a little slower than 1 month ago. Probably because I wasn't trying to rush.

Still not a fan of riding on 311.

Thursday Jun 6 #

6 PM

Family Run 35:22 [0] 1.41 mi (25:04 / mi) +225ft 21:46 / mi
ahr:88 max:118 shoes: Salomon SuperCross Black

Family run w/Zitch/Pretzel/Nut/E
Around the loop preceeded by some exploring and playing on the newly fallen oak tree.

Kids did not appreciate the humidity. Forgot to remind them that without humidity there is no rain and without rain there are no plants.

Wednesday Jun 5 #

12 PM

Commuting 54:39 intensity: (15:34 @1) + (27:39 @2) + (11:26 @3) 15.56 mi (17.1 mph) +1523ft
ahr:128 max:157 shoes: Pearl Izumi X Alp Enduro IV

Ride in. "Light" pack. TW/CW5
2nd Fastest time on this route. Felt strong but not fast.

Made some OJ in my pack while riding :-)

Road Running 51:33 intensity: (2:14 @1) + (20:56 @2) + (16:46 @3) + (11:37 @4) 6.5 mi (7:56 / mi) +223ft 7:41 / mi
ahr:144 max:178 shoes: Salomon Sense Pro Max

New track workout.
78F 68DP Slight HW on backstretch and final turn
Was looking for some variety physically (I actually like my other workout) and also thought I was ready for a little more or something a little harder. This one has an extra 200 and turns two of my 400's into 600's. And longer intervals at the end.

800-200-600-200-400-200-400-200-600-200-800
2'55"-36"-2'00"-36"-1'18"-35"-1'17"-35"-2'06"-35"-3'02"

I had 200 rests (mostly in the 80s") after all but the first 800 (400 rest).

200's were consistent and 400s were good. Slowed on the last 600 and 800 but that is the hard part of the workout. First 600 was probably a bit fast or maybe not. I also contemplated giving myself a 400 rest before the last 800.


Other workout ideas
(8-6-4-2) x2
4-6-8-10-8-6-4-2
5 PM

Commuting 27:43 intensity: (12:31 @1) + (11:25 @2) + (3:47 @3) 7.62 mi (16.5 mph) +604ft
ahr:117 max:154 shoes: Pearl Izumi X Alp Enduro IV

Ride home. Light pack.

Left a little early to try and beat the rain. Successful.

Monday Jun 3 #

12 PM

Commuting 1:04:21 intensity: (32:58 @1) + (25:51 @2) + (5:32 @3) 18.75 mi (17.5 mph) +1753ft
ahr:120 max:157 shoes: Pearl Izumi X Alp Enduro IV

Ride in. Light pack. TW8?

Mostly easy. Surprisingly had a PR on Cedar Run. Didn't even think I went that hard. Supposedly also had a bit of a HW on the climb.

XAlps are falling apart again. Will try to glue again.
6 PM

Commuting 55:22 intensity: (33:08 @1) + (19:01 @2) + (3:13 @3) 15.61 mi (16.9 mph) +1212ft
ahr:116 max:147 shoes: Pearl Izumi X Alp Enduro IV

Ride home. Light pack.

Felt good.

Had trouble connecting to Tall Oaks. The walking trail around it was closed/fenced.

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