Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mayer22

In the 7 days ending Apr 7, 2013:

	activity	#	time	miles		km		+ft
	Commuting	8	6:59:19	119.68	(17.1/h)	192.61	(27.6/h)	4745
	Orienteering	2	1:42:43	10.28	(10:00)	16.54	(6:13)	1119
	Hiking	1	1:30:00	3.0	(30:00)	4.83	(18:38)
	Trail Running	1	53:58	7.06	(7:39)	11.36	(4:45)	91
	Stretching	5	1:37
	Total	17	11:07:37	140.02		225.34		5955
	[1-5]	14	10:55:21
averages - sleep:7.4 weight:193.5lbs

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Sunday Apr 7, 2013 #

Event: QOC Cabin John

Note
slept:8.0 weight:192lbs

10 AM

Orienteering 1:10:38 7.06 mi (10:00 / mi) +816ft 9:01 / mi
ahr:151 max:169 shoes: Salomon Speedcross 3 (Blue #2)

Blue Course. Got stuck in some briars early on so stuck to the trails mostly after that. Stayed high to 2. Might have been faster on the trail next to the creek. Passed 3 when I saw another rock cliff. Had to climb back up to it. A little trouble with 5. Hit my head badly on my way to 6 and had to take a second. That leg was really no good anyway. Went the long way around the spur on the trail to 8 (prob a toss up). Fought some briars leaving 9 then stuck to the trail. Had some trouble finding 14. Turns out it was in the wrong spot. Found it after 10 secs of looking anyway. A little trouble on 16. Was looking for 18 on the wrong side of the trail. Clean the rest of the way. Didn't get my feet wet until 19.

Most of the faster runners didn't race so I was able to take first. My pace was good for orienteering but maybe not as impressive considering the amount of trails used.

12 PM

Orienteering 32:05 3.22 mi (9:58 / mi) +303ft 9:09 / mi
ahr:146 max:162 shoes: Salomon Speedcross 3 (Blue #2)

Orange Course. 6 new controls. 2 legs were the same. I took a different route to Control 123 this time to make it interesting. Took only 11 seconds longer this time to go over the ridge instead of around on the trail. Found a better way to leave 129 (still not the best) and 131. Had some trouble finding my way to 7. Went around the forbidden area to 10. Just realized there was an opening in the middle I could have used.

1 PM

Stretching 15 [0]

2 PM

Hiking 1:30:00 [1] 3.0 mi (30:00 / mi)
shoes: Scott eRide Grip2

Hike and swim with Zitch and KT at Scotts Run.

11 PM

Stretching (Roller) 12 [0]

L leg only

Orange - Splits

Blue - Splits

Saturday Apr 6, 2013 #

Note
slept:7.5

10 AM

Trail Running 53:58 7.06 mi (7:39 / mi) +91ft 7:33 / mi
ahr:148 max:161 shoes: Salomon Speedcross 3 (Blue #2)

Run at Marshall HS. first run in a while. L leg was tight but I think my form was a bit better. Legs were a bit heavy and slow to start. Either from time off or the riding this week.

Temps are warming up. A bit chilly this morning but warming up fast.

11 AM

Stretching 25 [3]

11 PM

Stretching (Roller) 30 [0]

Using my new fancy black foam roller. Its thicker and should handle my weight better.

Friday Apr 5, 2013 #

Event: Flying Pig XVII and Eastern Interscholastic Champs

Note
slept:8.0

7 AM

Commuting 1:08:11 20.39 mi (17.9 mph) +500ft
ahr:134 max:157 shoes: Answer Impact MTB

Crazy morning. Was ready to ride from WFC/WOD but accidentally locked my keys and commuter bag in the car. So had to ride home pack a new bag and then start my commute. Handled the situation well.

Warm 40D but slick pavement from the rain. Took a lot of winding turns carefully.

Extended my ride by not taking Custis and riding down WOD/4MR. Still took Memorial bridge so I could ride up reflection pool.

5 PM

Commuting 1:20:17 23.38 mi (17.5 mph) +862ft
ahr:139 max:157 shoes: Answer Impact MTB

Ride home on WOD. Rode all the way out to Vienna and back to WFC. Trails were busy. 66D. A good headwind coming up the WOD.

Used 14th st bridge. Maine Ave was FULL of potholes. Not sure I want to do that again.

11 PM

Stretching (Roller) 15 [3]

Thursday Apr 4, 2013 #

Note
slept:7.5

7 AM

Commuting 44:49 13.24 mi (17.7 mph) +338ft
ahr:134 max:154 shoes: Answer Impact MTB

Ride in from WFC/WOD. Pretty clean ride. A bit of stop and go near US.

30D. Felt colder than the past few days because of clouds. Less people on the trail as well.

5 PM

Commuting 44:15 12.43 mi (16.9 mph) +753ft
ahr:144 max:164 shoes: Answer Impact MTB

Ride to WFC/WOD. 50D and south wind made the trip a bit nicer. Had trouble leaving US again. Actually got stuck in a cross walk on a green light.

Wednesday Apr 3, 2013 #

Note
slept:6.0 weight:195lbs

7 AM

Commuting 45:00 13.23 mi (17.6 mph) +343ft
ahr:138 max:156 shoes: Answer Impact MTB

Ride from WFC/WOD. Nice ride in. A bit of a tailwind. 34D

Really enjoying the morning ride between Lincoln and Washington!

Rode Jefferson along the mall which was much better but still having trouble getting up to Union Station.

Forgot to start my watch when I left the car. Approximated time for distance missed.

5 PM

Commuting 52:17 14.35 mi (16.5 mph) +849ft
ahr:146 max:164 shoes: Answer Impact MTB

Ride home. 50D with 20HW. Got away from US pretty cleanly. Stopped in Cherrydale at the vets for medicine for Zitch.

Tuesday Apr 2, 2013 #

Note
slept:8.0

8 AM

Commuting 32:55 8.72 mi (15.9 mph) +289ft
ahr:133 max:175 shoes: Answer Impact MTB

First commute into DC. 34D. Rode from Ballston which failed and KT had to drive back out with Zitch. Had to talk to KT on cell during the ride.

Crossed on Memorial and rod up the mall. Think I may try to use Jefferson and Madison instead of the mall. Things are a mess from the Capitol to Union Station.

5 PM

Commuting 51:35 13.94 mi (16.2 mph) +811ft
ahr:152 max:178 shoes: Answer Impact MTB

First commute home. ~50D with good HW (~15-20).

Couldn't start my watch right away because I am in the parking garage. Had trouble getting to the mall, lots of stops along LA. Used Madison which was better than the sidewalk but still a bit of traffic. Washington Monument to Lincoln Memorial was crowded with pedestrians. Was using packed dirt along the sidewalk in several places.

Rode all the way home. Good climb up from Roslyn. Had someone sucking my wheel pretty much the whole Custis. Nice to have more bikers to use as carrots.

Sun makes the ride a bit more difficult with lots of transition from sun to shade.

Monday Apr 1, 2013 #

Note
slept:7.0

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