Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Mr Wonderful

In the 28 days ending Feb 28, 2019:

	activity	#	time	miles		km		+m	load
	Biking	19	11:55:19	172.84	(14.5/h)	278.16	(23.3/h)		1280.7
	XC Ski	1	1:23:15	4.97	(16:45)	8.0	(10:25)	47	69.6
	Erg rowing	1	48:02	3.0	(16:01)	4.83	(9:57)		48.0
	Walking	1	45:00	3.0	(15:00)	4.83	(9:19)		45.0
	Running	1	43:36	3.04	(14:21)	4.89	(8:55)	2	51.1
	Total	23	15:35:12	186.85	(5:00)	300.7	(3:07)	49	1494.5
	[1-5]	23	15:10:27
averages - sleep:7.7 weight:219.7lbs

2:31

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» now

Thursday Feb 21, 2019 #

Biking (Trainer) 36:46 [3] 8.34 mi (13.6 mph)
ahr:140 max:150 shoes: Long Haul Trucker

88 w, 64 rpm interrupted by an unusually early wake up

Wednesday Feb 20, 2019 #

11 AM

Biking (Trainer) 45:51 [1] 11.07 mi (14.5 mph)
ahr:147 shoes: Long Haul Trucker

105 w, 70 rpm of free ride

Tuesday Feb 19, 2019 #

2 PM

Biking (Trainer) 38:00 [3] 9.57 mi (15.1 mph)
ahr:139 max:161 weight:221lbs shoes: Long Haul Trucker

New battery did the trick, back in business. Hopefully this lasts more than three weeks.

Criss cross threshold 1x16

124 w, 66 rpm

3 PM

Biking warm up/down (Trainer) 9:52 [1] 2.38 mi (14.5 mph)
ahr:151 shoes: Long Haul Trucker

Monday Feb 18, 2019 #

Biking (Trainer) 47:43 [3] 11.69 mi (14.7 mph)
shoes: Long Haul Trucker

108 w, 61 rpm

Weekend not intended to be a zero, but a late Friday night hanging with daughter followed by a night of a squeaky sad man = tired Saturday, and still not recovered Sunday am, so I thought I'd do Sunday pm, except we got half a foot of snow in a very short period of time so shoveling / snow blowing killed available time. And then there was another 2" this morning to dust off.

Snow blowing took extra long as it had stopped blowing snow prior to the snow fall. I eventually determined that the belt is either bad or loose or both, and youtube had two ways to potentially tension, the second one working pretty well (move a bracket) but the belt jumping off the pulleys from time to time like when I found the neighbor's newspaper or when I released the handle too quickly.

Friday Feb 15, 2019 #

6 AM

Biking (Trainer) 42:00 [2] 10.55 mi (15.1 mph)
weight:219.4lbs shoes: Long Haul Trucker

Criss Cross Threshold 1x20 (ends up with 50% in endurance zone, 30% in tempo zone)

123 w, 64 rpm

7 AM

Biking (Trainer) 4:43 [1] 1.11 mi (14.1 mph)
shoes: Long Haul Trucker

Finish up the show w/ Free Ride

101 w 60 rpm

Thursday Feb 14, 2019 #

6 AM

Biking (Trainer) 47:41 [1] 11.95 mi (15.0 mph)
weight:219.2lbs shoes: Long Haul Trucker

115 w 65 rpm

Wednesday Feb 13, 2019 #

6 AM

Biking (Trainer) 33:39 [1] 8.34 mi (14.9 mph)
weight:218lbs shoes: Long Haul Trucker

115 w, 63 rpm

Usually Mister Buddy sleeps until 7:40 or later, so I thought I was safe squeezing this in after shoveling, but I was not, and he was a half hour earlier than expected which ends up with everything taking a bit longer at each step from there on out, thus a quality late arrival at work today. But he is a very sweet man and it's all good either way.

Tuesday Feb 12, 2019 #

6 AM

Biking (Trainer) 47:40 [1] 12.09 mi (15.2 mph)
shoes: Long Haul Trucker

Still no HR pairing, not sure of next steps. Battery was recently refreshed, but maybe replacement was a dud or too old. I found the pack of those 2032s in the bottom of a desk drawer.

119 w, 66 rpm

I think I finished the first month, unceremoniously, so just a "free ride" today, will have to pick some things to do as I think even the little program was helping a bit.

~~
tl;dr beloved laptop semi operational after scare

My kitchen piping leaked into the basement, not a big deal except I had three computers below, with my beloved laptop bearing the brunt of hopefully just splashing. It seemed fine, but then Sunday half of the apps weren't working, and then it got stuck in boot when I hoped a restart would fix up the apps (safari, chrome). So I don't know if these items are related or happy coincidence.

After much head banging, I have the laptop working off an old hard drive, for which I had to enlist the 2012 MBP to format (since the 2018 MBP is only USB-C and dongles were not handy) and my 2015 MBP can't set up a partition table in the recovery start up mode.

My hope is I can unencrypt the SSD (required for OS install), then reinstall OS X on the SSD, and that all will then be well. The decryption rate is approximately 10% per two hours, so it's another half day before I know for certain. At least it looks like worst case, I could recovery most stuff and then try a new SSD at some point (1 TB upgrade???), best case maybe I'm operational in another day.

C • three computers below. any ... 4

Monday Feb 11, 2019 #

6 AM

Biking (Trainer) 47:17 [1] 11.24 mi (14.3 mph)
shoes: Long Haul Trucker

HR never connected, not sure why.

101 w, 60 rpm

Sunday Feb 10, 2019 #

6 AM

Erg rowing 48:02 [1] 3.0 mi (16:01 / mi)

Forgot to wash any bike / tri shorts, so erg rowing = order of the day.

Saturday Feb 9, 2019 #

Note

Another request in the old FB inbox for help with the first-class rank requirements. I think we all enjoy measuring the heights and widths of things as we motor around our courses.

Navigation
4a. Using a map and compass, complete an orienteering course that covers at least one mile and requires measuring the height and/or width of designated items (tree, tower, canyon, ditch, etc.).
4b. Demonstrate how to use a handheld GPS unit, GPS app on a smartphone, or other electronic navigation system. Use GPS to find your current location, a destination of your choice, and the route you will take to get there. Follow that route to arrive at your destination.

The rest of 4a at least fits with a normal event or permanent course. And at least I finally know where it comes from, having somehow missed the discussion about First Class vs. Merit Badge when it was on AP in 2016

6 AM

Biking (Trainer) 55:27 [1] 12.62 mi (13.7 mph)
ahr:143 max:154 slept:8.0 shoes: Long Haul Trucker

58 rpm, 89 w Half of "JVCD", which I was enjoying until the monitor went off

9 AM

Running 43:36 3.04 mi (14:21 / mi) +2m 14:19 / mi
ahr:110 max:166 shoes: Brooks Ghost Swagger

Slow shuffle around the icy trails of the Tree Farm. FROZE for 15 minutes, then warmed up nicely at 20 minutes. Terrible attire - full on bike shorts, then windproof tights, then rain pants, then wicking shirt, crude jacket, less crude jacket, plus headband and mechanic type gloves. ~14 F or so.

Thursday Feb 7, 2019 #

2 PM

Biking (Trainer ) 42:00 [1] 10.41 mi (14.9 mph)
ahr:145 max:158 slept:9.0 shoes: Long Haul Trucker

120 w 57 rpm

3 PM

Biking (Trainer ) 5:16 [1] 1.19 mi (13.6 mph)
ahr:148 shoes: Long Haul Trucker

84 w

Wednesday Feb 6, 2019 #

3 PM

Biking (Trainer) 46:42 [1] 11.14 mi (14.3 mph)
ahr:148 max:156 slept:7.0 shoes: Long Haul Trucker

101 w, 64 rpm

Tuesday Feb 5, 2019 #

6 AM

Biking (Trainer) 42:00 [2] 9.92 mi (14.2 mph)
ahr:144 max:169 slept:7.0 weight:221lbs shoes: Long Haul Trucker

FTP test, same results as last time. I have plateaued.

7 AM

Biking warm up/down (Trainer) 4:29 [1] 0.94 mi (12.6 mph)
shoes: Long Haul Trucker

Monday Feb 4, 2019 #

8 PM

Walking (Treadmill) 45:00 [1] 3.0 mi (15:00 / mi)

Intended to jog on way home, but tests not cooperating at work.

Sunday Feb 3, 2019 #

Biking (Trainer) 50:13 [3] 11.29 mi (13.5 mph)
ahr:138 max:148 slept:8.5 shoes: Long Haul Trucker

58 rpm, 88 w

C • Nice work! 2

Saturday Feb 2, 2019 #

6 AM

Biking (Trainer) 1:08:00 [3] 17.0 mi (15.0 mph)
ahr:139 max:156 slept:6.5 shoes: Long Haul Trucker

The low rpm, high power type session.

53 rpm, 128 w

Not 100% not sick, but not as fatigued and not as sniffly nor as cough-y.

9 AM

XC Ski 1:23:15 4.97 mi (16:45 / mi) +47m 16:17 / mi
ahr:105 max:138 shoes: Rossignol skis

Bombed around mAybury. Froze for 20 minutes, debating going back to fire for left index finger, then was finally flush with heat and delayered. It’s almost clockwork. Good times! I didn’t miss the season this year!

I tried to go on the pond a bit but hit slushy spots. After these temps!

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