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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mayer22

In the 7 days ending Jul 28, 2013:

activity # timemileskm+ft
  Commuting8 7:00:29 128.04(18.3/h) 206.06(29.4/h) 3925
  Trail Running4 2:21:19 15.53(9:06) 24.99(5:39) 2126
  Hiking1 1:00:00 3.0(20:00) 4.83(12:26)
  Stretching7 1:33
  Total19 10:23:21 146.57 235.88 6051
  [1-5]13 10:10:53
averages - sleep:7.7 weight:190lbs

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MoTuWeThFrSaSu

Sunday Jul 28, 2013 #

Note
slept:10.0

12 PM

Note
slept:2.0

3 PM

Stretching (Roller) 5 [0]

4 PM

Trail Running 1:26:02 [3] 9.5 mi (9:03 / mi) +1600ft 7:49 / mi
shoes: Salomon Speedcross 3 (Blue #2)

Run from Chain Bridge. No watch, I think my watch is finally out of commission after getting it wet yesterday.

Temps were low 80's but DP almost back up to 70. Shorts and shirt were drenched. Dropped my shirt between loops. Pace was reasonable. Not slow but never really pushing. I did my typical loop south to NOVA Overlook park with the hill loop and through the neighborhood and then ran back along the PHT. I then ran up to 123 on the PHT and back on Kirby Rd and PRT coming over the hill and through the neighborhood.

Explored a mini trail from the trail head that ended up just going to some cement well or something.

Almost exactly same run as:
http://ar.attackpoint.org/viewlog.jsp/user_10132/p...
A bit slower due to pace, weather, and less training
5 PM

Stretching 15 [0]

Saturday Jul 27, 2013 #

Note
slept:9.5

12 PM

Hiking 1:00:00 [1] 3.0 mi (20:00 / mi)
shoes: Adidas Climacool

Hike and swim with KT and Zitch at Scott's Run. KT dared me to use the rope swing at the pool Zitch was swimming in. That was really just an excuse to do it.
7 PM

Trail Running 17:45 [1] 2.03 mi (8:45 / mi) +183ft 8:03 / mi
shoes: Scott eRide Grip3

Run with Zitch after the rain.

Stretching 10 [0]

Friday Jul 26, 2013 #

Note
slept:7.0 weight:190lbs

7 AM

Commuting 42:14 intensity: (25 @0) + (10:32 @1) + (24:28 @2) + (6:49 @3) 13.05 mi (18.5 mph) +145ft
ahr:134 max:158 shoes: Answer Impact MTB

Ride in. Concert at the reflecting pool.
8 AM

Stretching 15 [0]

5 PM

Commuting 1:12:36 intensity: (5 @0) + (4:10 @1) + (34:38 @2) + (33:43 @3) 22.26 mi (18.4 mph) +1113ft
ahr:142 max:159 shoes: Answer Impact MTB

Same ride as last Friday. Temps were 25 deg lower. Much more people on the trail but that didn't slow me down too much. I felt much stronger especially on the VA side climbing up. Time was 4 minutes faster with a lower AHR.

Thursday Jul 25, 2013 #

Note
slept:6.0 weight:189lbs

7 AM

Commuting 1:06:21 intensity: (1:31 @0) + (11:44 @1) + (27:26 @2) + (24:57 @3) + (25 @4) + (18 @5) 21.52 mi (19.5 mph) +303ft
ahr:140 max:223 shoes: Answer Impact MTB

Same route as last night but backwards and from DL. Adjusted slightly for Hains Point.

Temps were in the 60's. Fluid was draining from my nose. It was great! A bit of a wind coming down the river.
8 AM

Stretching 10 [0]

Stretching (Roller) 8 [0]

L leg only
5 PM

Commuting 48:35 intensity: (1:12 @0) + (3:44 @1) + (14:14 @2) + (28:37 @3) + (48 @4) 14.51 mi (17.9 mph) +706ft
ahr:143 max:162 shoes: Answer Impact MTB

Ride home. Good temps. Tired legs.

Wednesday Jul 24, 2013 #

Note
slept:5.0 weight:191lbs

7 AM

Commuting 24:42 intensity: (3:13 @0) + (9:49 @1) + (8:51 @2) + (1:09 @3) + (53 @4) + (47 @5) 6.92 mi (16.8 mph) +84ft
ahr:135 max:248 shoes: Answer Impact MTB

Great temp for the ride in. Dropped the car off in Cherrydale and rode from there.
8 AM

Stretching (Roller) 10 [0]

L leg only
5 PM

Commuting 1:05:38 intensity: (26 @0) + (3:18 @1) + (28:31 @2) + (30:21 @3) + (3:02 @4) 20.55 mi (18.8 mph) +603ft
ahr:143 max:165 shoes: Answer Impact MTB

Took a long way home. Went down to Hains Point to do my first loop ever. Then road back via MVT, 4MR and WOD. Nice ride. Higher speed than my usual route.
6 PM

Trail Running 19:00 [1] 2.03 mi (9:22 / mi) +183ft 8:37 / mi
shoes: Scott eRide Grip3

Easy run with Zitch. Forgot to start my watch. Ran into one of his friends when we got home so he got to play some as well.

Tuesday Jul 23, 2013 #

Note
slept:6.5 weight:190lbs

8 AM

Commuting 50:19 intensity: (2:44 @0) + (22:49 @1) + (17:37 @2) + (5:43 @3) + (1:26 @4) 14.7 mi (17.5 mph) +260ft
ahr:130 max:168 shoes: Answer Impact MTB

Ride in. Slightly cooler than last week but still sweaty. Got held up at US.
5 PM

Commuting 50:04 intensity: (1:19 @0) + (3:14 @1) + (10:18 @2) + (16:42 @3) + (18:31 @4) 14.53 mi (17.4 mph) +711ft
ahr:151 max:174 shoes: Answer Impact MTB

More delays but it sure did feel like winter. Temps in the 80's, DP around 65 and 20mph winds. The HW slowed me a bit along with the delays. Pushed the second half of Custis. Had a tail for 1.5 miles in Falls Church but he dropped without any surge. Felt strong on some of the hills.

Monday Jul 22, 2013 #

8 PM

Trail Running 18:32 [1] 1.97 mi (9:25 / mi) +160ft 8:44 / mi
shoes: Scott eRide Grip3

Neighborhood run with Zitch. We waited until dusk but it was still 80's and humid. He made it though.
10 PM

Stretching 20 [0]

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