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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mayer22

In the 7 days ending Jul 7, 2013:

activity # timemileskm+ft
  Adventure Racing1 9:38:00 42.64(13:33) 68.62(8:25)
  Orienteering3 5:27:13 19.68(16:38) 31.67(10:20) 2404
  Trail Running5 4:47:46 31.72(9:04) 51.05(5:38) 4785
  Commuting6 4:36:08 81.37(17.7/h) 130.95(28.5/h) 2631
  Mountain Biking2 2:53:12 18.7(6.5/h) 30.09(10.4/h)
  Strength4 40:00
  Road Running1 36:29 4.89(7:28) 7.87(4:38) 397
  Paddling1 23:48 1.36(3.4/h) 2.19(5.5/h)
  Road Biking1 20:00 4.0(12.0/h) 6.44(19.3/h)
  Stretching4 35
  Yoga1 1
  Total24 29:23:12 204.36 328.89 10217
  [1-5]22 19:23:44
averages - sleep:5.9 rhr:36 weight:191.5lbs

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Sunday Jul 7, 2013 #

Note

Calleva Vetting

Note
slept:4.0

9 AM

Adventure Racing race 9:38:00 [0] 42.64 mi (13:33 / mi)

Calleva Vetting with Robin W, Calleva Racer and ultrarunner. 90F with 70DP forecasted. It was bad at times but we also had some cool spells. We spent a lot of time crossing creeks which allowed us ample opportunities to cool off. It was much appreciated. It got dark and started down-pouring with about an hour to go. That really cooled things off. So dark I almost had to get out my headlamp to read the map.

Great course but too much to finish. Not disappointed that we had to drop some paddle points. Got all but 3 orienteering points. Should have only been 2. Almost all singletrack riding and it was great despite the many blow-downs. Lots of orienteering which I also enjoyed.

Orienteering race 2:31:47 [3] 9.74 mi (15:35 / mi) +1029ft 14:10 / mi
shoes: Scott eRide Grip3 (#2)

Long Ocourse. Planned a good route despite several options. Utilized trails as much as possible which was definitely the way to go as these woods were thick. Several creek crossings.

Only one minor error. We arrived at a similar but smaller feature ("spurish") before we got to the actual feature. Spent some time looking then realized it might be further and found the actual, "bigger", feature. Lost 5 min.

Felt like we really nailed this section.
11 AM

Mountain Biking race 1:07:00 [2] 8.0 mi (7.2 mph)
shoes: Scott Scale 29er

Singletrack riding. Nothing exciting. No CPs along the way just riding the sweet trail. Kept the pace low for RW.
12 PM

Orienteering race 1:45:56 [3] 6.18 mi (17:08 / mi) +887ft 15:05 / mi
shoes: Scott eRide Grip3 (#2)

Second O-course.
Only had trouble with the first one. Lost 5 min. After that it was pretty smooth. Made some pretty good choices and moved well. First half was open woods, trails, and roads. Second half was mostly bushwhacking and creek walking.
2 PM

Mountain Biking race 1:46:12 [2] 10.7 mi (6.0 mph)
shoes: Scott Scale 29er

Almost entirely singletrack. Had some trouble at the beginning of this finding my way on the first trail. Again kept a fairly easy pace.

Towards the end we had to deal with a lot of fallen trees. Had 50 meter detours at times.
4 PM

Orienteering race 1:09:30 [2] 3.76 mi (18:29 / mi) +488ft 16:28 / mi
shoes: Scott eRide Grip3 (#2)

Moving slower at times as she was getting tired. I was doing most of the searching and punching.
5 PM

Paddling race (Canoe 2p) 23:48 [2] 1.36 mi (3.4 mph)

Short paddle. Opted to gather points on foot instead leaving little time for paddling. It started pouring right before we got in the boats. Luckily the wind was behind us.

We got one optional point just to make ourselves feel good. Checked the wrong island first.
6 PM

Trail Running race 24:00 [2] 2.9 mi (8:17 / mi)
shoes: Scott eRide Grip3 (#2)

Run to the finish. Very enjoyable run. Good pace but conversational. We got to chat about the race and racing in general. Rain was starting to slow.

Didn't have a watch for the last two legs but finished with 20 minutes leftover. Could have likely gotten another point on foot or on the paddle.

Saturday Jul 6, 2013 #

Note
slept:5.0

6 PM

Strength 10:00 [2]

90 situps
60 pushups
60 reverse dips
90 lunges

Stretching 5 [0]

Road Running 36:29 intensity: (18:00 @2) + (18:29 @3) 4.89 mi (7:28 / mi) +397ft 6:56 / mi
shoes: Scott eRide Grip3 (#2)

Run to the pharmacy and then the bike shop. Barely made it to the pharmacy before she left even after trying to shortcut what I had originally planned. Pushed hard to get there. Glad I made it. Took it easier after that. Run up 123 wasn't great. No sidewalk, uphill, into the sun and wind.
7 PM

Road Biking 20:00 [1] 4.0 mi (12.0 mph)
shoes: Scott Scale 29er

Ride home from the bike shop. Had to double back because I realized I forgot my wallet.

Friday Jul 5, 2013 #

Note
slept:5.0

3 PM

Note
slept:3.0

6 PM

Stretching 10 [0]

Trail Running 1:08:55 intensity: (1:00 @0) + (10:52 @1) + (28:52 @2) + (25:46 @3) + (2:25 @4) 7.9 mi (8:43 / mi) +1341ft 7:31 / mi
ahr:140 max:166 shoes: Salomon Speedcross 3 (Blue #2)

Ran at Smartview. Despite more rain the trails were in pretty good shape. Helps that I stayed on the top of the ridge. No rain on me today but still very humid. Did two of the figure 8 loops plus an extra hill climb.
8 PM

Strength 10:00 [2]

Hauling logs

Thursday Jul 4, 2013 #

Note
slept:7.0

9 AM

Stretching 10 [0]

Trail Running 1:48:59 intensity: (18 @0) + (5:35 @1) + (38:03 @2) + (1:05:03 @3) 10.75 mi (10:08 / mi) +2748ft 8:10 / mi
ahr:144 max:159 shoes: Salomon Speedcross 3 (Blue #2)

Usual Rock Castle Gorge loop at Rocky Knob. It was still raining. 24 hours leading up to this had gotten 3". I think I got another inch during the run. There were two 20 minute downpours. It was pretty awesome to see all the water. It is one of the reasons I like this run so much. Trails leading into Rock Castle Creek were overflowing. Drank out of some waterfalls.

Of course all this meant poor trail conditions. Almost all of the trail was either full of slick rocks, flooded, a potential mudslide, or a combination of those. Was 9 minutes slower than in November.

Took a wrong turn because the actual trail was under a creek.
11 AM

Stretching 10 [0]

Wednesday Jul 3, 2013 #

Note
slept:7.0

8 AM

Commuting 54:00 intensity: (15:27 @0) + (31:30 @1) + (6:28 @2) + (35 @3) 15.04 mi (16.7 mph) +429ft
ahr:114 max:148 shoes: Salsa Moto Rapido

Pouring rain that didnt stop until I got to 15th st in DC. Had the MTB with SB8s so it wasnt much of a problem. Saw 11 bikers total.
9 AM

Strength 10:00 [2]

At the work gym
90 situps
60 pushups
60 reverse dips
90 lunges
5 PM

Commuting 50:06 intensity: (16 @0) + (3:46 @1) + (23:15 @2) + (22:46 @3) + (3 @4) 14.45 mi (17.3 mph) +704ft
ahr:142 max:160 shoes: Salsa Moto Rapido

Super humid 75 DP. No rain. Had a pretty sweet ride. Almost no delays. Definitely the fastest commute on my MTB and with the SB8s. Only about 2 min slower than my usual road riding. Think most of the lost time was on Rosslyn hill. Need to look at the gps file.
10 PM

Note

Drive down to Floyd. Heavy rains as we got to Roanoke. Road up Bent Mtn was closed due to flooding and mudslides. Had to take the parkway.

Tuesday Jul 2, 2013 #

Note
slept:5.0 weight:190lbs

8 AM

Commuting 41:05 intensity: (23 @0) + (3:53 @1) + (17:36 @2) + (17:03 @3) + (2:10 @4) 13.08 mi (19.1 mph) +163ft
ahr:142 max:165 shoes: Answer Impact MTB

Pushed this ride from the start since I got a later start than usual. Someone got on my wheel at the start of the Custis. He must have been close for a little while. I was impressed with his Fixie for his commute from Merrifield to DC.

I was ready to work but he seemed more interested in chatting than working. The pace was still fast though. He went over Roosevelt.

Hit some lights on the mall but came up New Orleans clean.
5 PM

Commuting 44:23 intensity: (31 @0) + (7:30 @1) + (14:53 @2) + (20:51 @3) + (38 @4) 12.85 mi (17.4 mph) +594ft
ahr:141 max:161 shoes: Answer Impact MTB

Pretty good ride. Bits of rain and some wet trail but the temp was starting to drop just a little and there was a breeze. Still humid.
6 PM

Trail Running 17:52 intensity: (54 @0) + (5:23 @1) + (10:45 @2) + (50 @3) 2.03 mi (8:48 / mi) +206ft 8:02 / mi
ahr:131 max:145 shoes: Adidas Climacool

Took Zitch for a run on his loop when I got home. It started raining right before we left which was great. Felt refreshing. Especially since I was running easy.

Monday Jul 1, 2013 #

Note
rhr:36 slept:5.0 weight:193lbs

12 AM

Yoga 1 [0]
ahr:37 max:46

RHR, a couple 34's
7 AM

Commuting 43:19 intensity: (1:33 @0) + (17:34 @1) + (14:06 @2) + (10:06 @3) 13.12 mi (18.2 mph) +162ft
ahr:134 max:157 shoes: Answer Impact MTB

Ride in. Forgot to start my watch. Still humid, 71DP.

Was cruising along when someone flew by me up the first Custis hill. I cuaght him and then we switched back and forth for a bit. He didn't seem to stay in my draft at all when I pulled though. Anyway he turned off at Rosslyn. I settled back down after that.

The trail along the reflecting pool was closed had to turn around and go around.
5 PM

Commuting 43:15 intensity: (18 @0) + (3:48 @1) + (14:44 @2) + (22:19 @3) + (2:06 @4) 12.83 mi (17.8 mph) +578ft
ahr:144 max:163 shoes: Answer Impact MTB

Ride home. Thankfully no rain. Good timing on all the lights after New Orleans. Didn't push too hard but had a good time.
6 PM

Trail Running 1:08:00 intensity: (12 @0) + (5:17 @1) + (32:48 @2) + (29:43 @3) 8.14 mi (8:21 / mi) +490ft 7:54 / mi
ahr:141 max:159 shoes: Salomon Speedcross 3 (Blue #2)

Was able to squeeze in a decent run tonight. Not the hills I wanted and not quite the length I wanted but pretty good. Got out the PRT to McLean. Haven't run some of this in months.

Turnover felt great and legs felt pretty strong but I wasn't doing any real hills.
9 PM

Strength 10:00 [2]

90 situps
60 pushups
60 reverse dips
90 lunges

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