Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mayer22

In the 7 days ending Jun 10, 2012:

	activity	#	time	miles		km		+ft
	Commuting	6	5:36:32	98.28	(17.5/h)	158.17	(28.2/h)	4951
	Mountain Biking	1	1:56:38	15.1	(7.8/h)	24.3	(12.5/h)	1945
	Paddling	2	1:44:03	4.1	(2.4/h)	6.6	(3.8/h)
	Road Running	4	1:04:57	5.5		8.85
	Trail Running	2	59:16	6.22	(9:32)	10.01	(5:55)	447
	Hike-A-Bike	1	40:00	2.0	(20:00)	3.22	(12:26)	400
	Stretching	2	30:00
	Road Biking	1	20:00
	Hiking	1	6:00
	HealthCare	1	1
	Total	17	12:57:27	131.2		211.15		7742
	[1-5]	15	11:53:46
averages - sleep:8.6 weight:193.4lbs

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Sunday Jun 10, 2012 #

Note
slept:7.5 weight:192lbs

9 AM

Road Running 20:00 [2] 2.5 mi (8:00 / mi)
shoes: 2170 Trail

With a full pack (including packraft) around Lake Thoreau and Lake Audobon.

10 AM

Paddling (Packraft) 1:05:02 [2] 2.35 mi (2.2 mph)

KE, Scott and I tested the packrafts. We used a Llama and a Yak and tested different combinations in both. This allowed for some good familiarization and experimentation.

Unfortunately the outfitter forgot to include inflation bags with our rafts so we didn't get to practice inflation and deflation much :-(

1 PM

Paddling (Packraft) 39:01 [2] 1.75 mi (2.7 mph)

Went with Scott to the Potomac hoping to use the packrafts on some faster moving water. Didn't have much luck. We put in at Algonkian and tried to paddle down towards Seneca. It was taking too long so we didn't get to the faster water. We should have put in at Seneca. Still good practice but not what I was hoping for.

Trail Running 18:46 [2] 1.34 mi (14:00 / mi)
shoes: 2170 Trail

Hopped out of the water and quickly deflated the rafts with intentions to run the trail along the river back to the boat launch. This should have been faster than paddling. The trail wasn't as expected so it took about the same amount of time. We ended up having to shwack a little and fjord a small river. Very AR-like.

8 PM

Note
slept:1.0

Packraft training was not quite as expected today but our familiarity and comfort with the raft has increased greatly. We now can better strategize because of it. I am hoping to put in at Seneca sometime this week with KE. Hopefully by then we will also have the inflation bags to practice with.

Spent some of the evening prepping gear.

Also got a decent nap in this afternoon which is unusual. Time to start banking sleep.

Saturday Jun 9, 2012 #

Note
slept:6.5 weight:189lbs

10 AM

Mountain Biking (FR/Tech ST) 1:56:38 15.1 mi (7.8 mph) +1945ft
ahr:136 max:168 shoes: Scott Scale 29er

Drove out to Elizabeth Furnace to do some climbs. Was pretty dissappointed. Fireroads were good (as I knew) but a good portion of the trails marked for MTB were unrideable. Not just unrideable by me but unrideable by anyone. I spent a good portion of the ride HikeaBiking it (see below).

Carried a 16lb pack.

Not sure if it was worth the hour drive each way. I could have stayed home and pushed my bike around the neighborhood just as well.

Highlight of the trip was definitely the bear cub I saw about 1 mile in. No mom in sight.

Had planned to do a quick run/climb as well but the ride was much longer than expected so I didn't get too.

11 AM

Hike-A-Bike 40:00 2.0 mi (20:00 / mi) +400ft 16:49 / mi
shoes: Shimano M161G

See above.

Friday Jun 8, 2012 #

Note
slept:8.0 weight:190lbs

I think I may have an ear infection.

8 AM

Commuting 54:42 16.29 mi (17.9 mph) +700ft
ahr:145 max:214 shoes: Answer Impact MTB

Trying tot push the pace again but lights slowed me up. No luck this week. At 44min with 11min to go I decided to hammer the rest of the way to break 55. There was a slight headwind. I ended up hitting the final traffic light and got stuck in line at the gate. Still broke 55.

5 PM

Commuting 58:59 16.57 mi (16.9 mph) +950ft
ahr:147 max:167 shoes: Answer Impact MTB

Still can't catch a break. Lights and headwind this time. Legs a little tired as well.

7 PM

Road Running (Treadmill) 28:00 3.0 mi (9:20 / mi)
shoes: Asics 2110 (#2)

5min 7mph 0%
5min 7mph 8%
2min 7mph 10%
5min 4.5mph 15%
2min 6mph 10%
2min 6.5mph 8%
2min 7mph 6%
5min 7mph 0%

Stretching 10:00 [0]

Thursday Jun 7, 2012 #

Note
slept:8.0

8 AM

Commuting 55:15 16.29 mi (17.7 mph) +700ft
ahr:134 max:154 shoes: Answer Impact MTB

Was trying to work hard and get to work faster but hit just about every light. The section through Springfield was the only green I saw.

5 PM

Commuting 55:03 16.39 mi (17.9 mph) +950ft
ahr:148 max:167 shoes: Answer Impact MTB

Good effort but had no luck with the lights again. Strong finish.

6 PM

Trail Running (Trail/Paved) 40:30 4.88 mi (8:18 / mi) +447ft 7:38 / mi
ahr:150 max:166 shoes: 2170 Trail

Run around the neighborhood trails with a 10lb pack and Baxter.

Same exact run as one week ago. Pack was 2lbs lighter but I was 3 minutes faster with a lower heart rate.

Felt stronger and more comfortable too.

Anyone know how to convert added carrying weight to a time difference?

7 PM

Stretching 20:00 [0]

Wednesday Jun 6, 2012 #

Note
slept:7.0

8 AM

Commuting 54:44 16.25 mi (17.8 mph) +700ft
ahr:136 max:156 shoes: Answer Impact MTB

Commute to work.

Lost my water bottle early as I went to grab it and it wasn't there. May get lucky and find it on the way home.

5 PM

Commuting 57:49 16.49 mi (17.1 mph) +950ft
ahr:135 max:155 shoes: Answer Impact MTB

Ride home. Was trying to work hard but the lights weren't helping.

Tuesday Jun 5, 2012 #

Note
slept:8.0 weight:199lbs

6 PM

Road Biking (Stationary) 20:00
ahr:138 max:154

Definitely felt some lag in my legs from the race. Was able to work it out though

Hiking 6:00 [3]

Tried using the stair climber. The settings were real funky and I could not figure out a way to get a good workout. Decided to spend some time on the elliptical instead.

Road Running (Elliptical) 6:00 [3]

Worked my muscles a little more on this. Not sure it was the muscles I wanted to work but it was better than nothing.

7 PM

Road Running (Treadmill) 10:57
ahr:146 max:169 shoes: Asics 2110 (#2)

Quick run on the treadmill.
Started at 7mph to warmup for 2 min.
Then increased the incline to 10% for 2 min.
Kept incline and reduced speed to 5mph for 2 min.
Back up to 7mph for 2 min.
Reduced incline back down for a 2 min cool down.

Monday Jun 4, 2012 #

Note
slept:14.0 weight:197lbs (rest day)

9 AM

HealthCare 1 [0]

Chiro/ART

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