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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Mr Wonderful

In the 29 days ending Feb 29, 2020:

activity # timemileskm+mload
  Biking19 26:55:45 290.84 468.06 312185.2
  Weights9 8:16:361212.8
  Walking4 4:09:33 24.92(10:01) 40.11(6:13) 165540.5
  Adventure Race1 51:20 2.92(17:35) 4.7(10:55)154.0
  Orienteering1 39:27 2.4(16:27) 3.86(10:13) 4634.5
  Wheelchair basketball1 5:0015.0
  Total33 40:57:41 321.08 516.73 2414142.0
  [1-5]33 40:34:53
averages - sleep:6.5 weight:232.4lbs

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Saturday Feb 29, 2020 #

5 AM

Biking (Trainer) 1:42:44 [1] 22.97 mi (13.4 mph)
ahr:107 max:117 slept:6.0 weight:229.2lbs shoes: Long Haul Trucker

seems less sleep yields fewer watts

wu 84w, 67 rpm
reg 113w, 63 rpm

Friday Feb 28, 2020 #

5 AM

Biking (Trainer) 44:19 [2] 11.41 mi (15.4 mph)
ahr:118 max:150 slept:7.0 weight:232.2lbs shoes: Long Haul Trucker

wu 104 w, 52 rpm
reg 156 w, 64 rpm

Thursday Feb 27, 2020 #

6 AM

Biking (Trainer) 43:52 [2] 10.97 mi (15.0 mph)
ahr:120 max:133 slept:7.0 weight:231.2lbs shoes: Long Haul Trucker

wu 112 w, 60 rpm
reg 141 w, 62 rpm

shoveled several times yesterday, as 4x1" is easier than 1x4" on this property, although it does take some of the time available for other things out.

Tuesday Feb 25, 2020 #

5 AM

Biking (Trainer) 1:30:34 [1] 20.18 mi (13.4 mph)
ahr:106 max:120 slept:7.0 shoes: Long Haul Trucker

wu 98w, 56 rpm
reg 104w, 60 rpm...little tired
1 PM

Weights 1:18:04 [3]
ahr:126 max:172 shoes: New Balance Weight

Forgot phone so let's see if I can remember it:

Brief warmup

Squats, 10x, 8x, 6x, 4x, 15x, with 30% incline treadmill running in between.

95 lbs EZ, 5 mph EZ
105 lbs EZ, 6 mph NOT EZ
115 lbs EZ, 6 mph NOT EZ
135 lbs EZ, 6 mph NOT EZ
115 lbs OK, 6 mph NOT OK

Full turf end to end and back lunge w/ medicine ball. 25% with 10 lbs, dying, dropped to 8 lbs and took many breaks, oof. No sustained power. But I suppose that is what we are trying to fix here.

10 mins biking, Le Tour 2-7 @ 90 rpm, "200" watts

DB Romanian Dead Lift 3x10, 25lbers, EZ, 30 lbers, EZ, 35 lbers EZ (not certain of form so rather be light)
Lying leg curls, 3x10 w/ 30% incline treadmill running in between

70 lbs double leg, about right, 6 mph, OOF

10 minutes biking but someone was on the one Le Tour and I didn't want to sit next to him so I went to the finally working FreeMotions, where a Level...6? resistance yielded 85 rpm & 100 w

Not enough stretches but already over time

Monday Feb 24, 2020 #

5 AM

Biking (Trainer) 49:30 [2] 11.2 mi (13.6 mph)
ahr:113 max:126 slept:8.0 weight:232.2lbs shoes: Long Haul Trucker

wu 64 w, 41 rpm (sensor also off for a couple minutes)
reg 134 w, 67 rpm

Sunday Feb 23, 2020 #

5 AM

Biking (Trainer) 1:33:16 [1] 20.05 mi (12.9 mph)
ahr:102 max:117 slept:6.0 weight:234.4lbs shoes: Long Haul Trucker

97w,64rpm tired

Saturday Feb 22, 2020 #

5 AM

Biking (Trainer) 1:29:40 [1] 20.05 mi (13.4 mph)
ahr:105 max:117 slept:6.0 weight:234.2lbs shoes: Long Haul Trucker

105 w, 67 rpm

Friday Feb 21, 2020 #

Weights 47:57 [1]
ahr:125 max:159 slept:6.0 shoes: New Balance Weight

Less bike power today :( Probably should get to sleep earlier.

Five rounds:

Ropes * 50?, where I took the ? to be seconds, add 50 each round
Bike * 30 seconds, add 30 seconds each round
Treadmill walk * 30 seconds, add 30 seconds each round (5 mph)

Bike:

3-6 @ 95 rpm
3-6 @ 90 rpm
3-6 @ 80 rpm
3-4 @ 80 rpm
2-7 @ 80 rpm
C • Keep it up! 3

Thursday Feb 20, 2020 #

8 AM

Weights 1:05:11 [3]
ahr:120 max:163 slept:7.0 weight:232.8lbs shoes: New Balance Weight

Brief warmup

3x

DB Walking Lunges x 15
7@55 , 8 @ 50 / 6 @ 45, 3@40,6@30 / 7@30,8@25
MB Ball Speed Squats x 25 (12)
Bike Sprints x 30 seconds (3-7@105 rpm)

3x
DB Inclinex12 (45 / 3@45,4@40,5@35 / 30)
Bench push ups x 15 (okay, oof, oof)
Cable Cross Flys x 25 (7.5 , 5, 10@5,15@7.5)

3x
Lying Leg Curl x 15 (35, 25, 25)
Standing Leg Curl x 15 (30, 15, 15)
Rev Hyper x 15 (35)
Back Machine x 10
DB Row (45, 40, 40)

raced home to shower and running behind argh

Wednesday Feb 19, 2020 #

8 AM

Weights 49:53 [2]
ahr:129 max:158 slept:7.0 weight:232.2lbs shoes: New Balance Weight

Five rounds:

Ropes * 50?, where I took the ? to be seconds, add 50 each round
Bike * 30 seconds, add 30 seconds each round
Treadmill walk * 30 seconds, add 30 seconds each round (5 mph)

Bike:

3-7 @ 100 rpm
3-8 @ 85 rpm
3-6 @ 90 rpm
3-6 @ 90 rpm
3-5 @ 95 rpm
8 PM

Wheelchair basketball 5:00 [3]

Non wheelchair-based shooting. I was unusually hot.

16/20 free throws
8/10 top of the key three pointers

Tuesday Feb 18, 2020 #

4 PM

Weights 54:16 [3]
ahr:106 max:137 slept:7.0 weight:231.2lbs shoes: New Balance Weight

Back over 230 baby

Three rounds:

Dumbbell Bench * 12 (55 lb / 7 @ 60, 5 @ 55 / 5 @ 55 , 6.5 @ 50)
Bar Shoulder Press * 10 (85 OOF / 6@75, 4@65 OOF / 55 OOF)
Dumbbell Upright Row (30 EZ / 35 / 35 OOF)
Pullups (5*eccentric / 5*eccentric / 10 seated pulldown @ 110 lbs narrower grip)
Cable High Row * 25 (50 )
Pushups to failure (25 / 15 / 14)
Biceps to failure cable pull up (15@50 / 12 @ 50 / 10@50)
Triceps to failure cable pull down (11@50 / 12@43 / 10 @ 43)

Arms wrecked!

Monday Feb 17, 2020 #

12 PM

Weights 1:05:35 [1]
ahr:125 max:160 slept:7.0 weight:229.8lbs shoes: New Balance Weight

back under 230 baby

Abbreviated warmup while I looked up exercises

4 rounds of:

25*goblet squat (60 lbs, hard for the last two sets)
1 min @ 30% incline & 3 mph
1 min @ 3-7 gear @ 90 rpm (450 w ish?, where these are the watts that are 50% easier than at home)

4 rounds of:

15*Romanian deadlift, unsure of form so went with a manageable 70 lbs
45 sec single leg glute bridge OOOOF!
1 min @ 3-7 gear, 90 rpm then 85 rpm for the last three sets

No cool down, late for meeting

Sunday Feb 16, 2020 #

3 PM

Biking (Trainer) 1:28:02 [1] 19.78 mi (13.5 mph)
ahr:109 max:128 weight:232.8lbs shoes: Long Haul Trucker

106w, 73 rpm

Averages pulled down slightly from forgetting to shut everything off before trying to figure out what the hell I just watched.

Friday Feb 14, 2020 #

8 AM

Adventure Race 51:20 [3] 2.92 mi (17:35 / mi)
ahr:147 max:177 slept:7.0 weight:234.5lbs shoes: New Balance Weight

Typical Jens story:

I've been using the same workout sheet waiting for it to get updated, but cc was updated so I asked at the desk if it went through, and since I already had to be social, asked when training prescription got updated, and it turns out far more frequently, if you turn it in, which hadn't been mentioned. At least it was a pretty solid week to repeat so I don't think I'm worse for it. Curious what Monday will bring!

Anyway, slightly abbreviated non weight day:

4 minute warmup
1/2 mile jog @ 6 mph (legs tight)
5 minutes stairmill, level 3
1/2 mile jog @ 8 mph
10 minutes bike @ "250" watts, 90 rpm
1/2 mile jog @ 9 mph not bad this round
5 minutes stairmill, level 3, saw 165 bpm so not far off
1/2 mile jog @ 9 mph a little tougher this round
5 minutes @ "300" watts, 90 rpm

no cooldown, late. Gotta get up slightly earlier and get wee man out the door slightly earlier.

Thursday Feb 13, 2020 #

5 AM

Biking 47:44 intensity: (1:19 @0) + (32:39 @1) + (11:12 @2) + (2:34 @3)
ahr:125 max:159

Biking 18:41 intensity: (21 @0) + (16:16 @1) + (2:04 @2) 0.28 mi (0.9 mph) +1m
ahr:112 max:143

Biking 27:00 intensity: (8 @0) + (21:06 @1) + (5:45 @2) + (1 @3)
ahr:130 max:144

8 AM

Weights 38:38 [3]
ahr:126 max:173 slept:6.0 weight:234lbs shoes: New Balance Weight

4 min warmup

Three rounds of:

10 reps of 75 / 80 / 80 lb goblet squat (could sneak up a bit if I can hold onto it)
10 squat jumps
12 reps 50 lb dumbbell incline (wobbly, dropped to 45 halfway through second set)
12 reps 50 lb dumbbell row (slightly too easy)
1/4 mile jog @ 10 mph

Wednesday Feb 12, 2020 #

5 AM

Biking 1:21:57 intensity: (36 @0) + (41:30 @1) + (29:34 @2) + (10:17 @3) 27.09 mi (19.8 mph) +21m
ahr:134 max:161

Walking 40:34 intensity: (15:23 @1) + (25:11 @2) 4.21 mi (9:39 / mi)
ahr:139 max:148

Monday Feb 10, 2020 #

4 AM

Biking 2:14:08 intensity: (1:38:20 @1) + (35:48 @2) 27.42 mi (12.3 mph)
ahr:134 max:149

Sunday Feb 9, 2020 #

7 AM

Walking 1:44:11 intensity: (7:37 @1) + (57:09 @2) + (38:58 @3) + (27 @4) 10.01 mi (10:25 / mi) +113m 10:04 / mi
ahr:148 max:171

Saturday Feb 8, 2020 #

8 AM

Biking 1:00:02 intensity: (37 @0) + (29:30 @1) + (29:42 @2) + (13 @3) 0.2 mi (0.2 mph)
ahr:135 max:152

Biking 40:01 intensity: (7:58 @0) + (31:58 @1) + (5 @2) 0.62 mi (0.9 mph)
ahr:107 max:139

Friday Feb 7, 2020 #

5 AM

Biking 2:16:43 intensity: (28 @0) + (1:00:30 @1) + (1:14:37 @2) + (1:08 @3) 32.89 mi (14.4 mph)
ahr:138 max:153

6 AM

Biking 26:19 [1] 6.7 mi (15.3 mph)
ahr:120 max:150 slept:7.0 weight:234.4lbs shoes: Long Haul Trucker

Plus some very light shoveling

142w, 69 rpm
C • Please 3

Walking 51:42 intensity: (1:16 @1) + (33:05 @2) + (17:21 @3) 5.2 mi (9:56 / mi) +22m 9:49 / mi
ahr:149 max:157

Thursday Feb 6, 2020 #

5 AM

Biking 49:05 intensity: (25 @0) + (27:26 @1) + (15:34 @2) + (5:40 @3)
ahr:132 max:162

Biking 17:59 intensity: (10:18 @1) + (7:41 @2) 0.33 mi (1.1 mph) +9m
ahr:127 max:151

Biking 35:12 intensity: (14 @0) + (19:54 @1) + (12:19 @2) + (2:45 @3)
ahr:137 max:153

8 AM

Weights 39:20 [3]
ahr:122 max:158 slept:5.0 shoes: New Balance Weight

Light on sleep because Mrs. Wonderful left town, so dogs were crated so I tried to keep them loose longer last night, and then I had to shovel by 6 am this morning. Definitely need to correct tonight with a 4 hr drive Friday to Chicagoland (unfortunately a part of town two hours away from their o meet!)

I remain aware of the existence of my shin. :|

Five minute warm up

2 rounds each of these clumps:

DB Rev Lung x10 (50 lbs/50 lbs, a little rough)
Medicine ball squat jumps x10, 15 pounder
Jog for three minutes on field

DB shoulder press x10, (45, 40 lbs, yikes down from last week)
DB side raises x 10, (12.5 lbs, 12.5 lbs)
Ropes 30 seconds (both, alternating)

Lying Single Leg Curl x10 (45 lbs rough for position 1)
Standing Leg Curl x10 (25 lbs)
Side Shuffle 5 yards and back 30 seconds

Skipped bonus bench to get to work by the biggest meeting of the day.
C • Nice work! 2

Wednesday Feb 5, 2020 #

6 AM

Biking 1:15:35 intensity: (5:41 @0) + (31:02 @1) + (20:16 @2) + (18:36 @3) 14.2 mi (11.3 mph)
ahr:134 max:160

Tuesday Feb 4, 2020 #

12 PM

Weights 57:42 [3]
ahr:126 max:175 slept:6.0 weight:231.2lbs

If I keep this up, it seems like I could get where I want to be eventually. There are some other users with super high outputs - just hard stuff after hard stuff for a long time. One day!

Most of two rounds. Lots of floor activity so no sled push on Round #2.

warmup

1/2 mile jog (first round: 10 mph first quarter, couldn't hold it, 8 mph for 2nd quarter / 8 mph for 650 m, last 150 m @ 12 mph which was awesome but wrecked me for the rest of the round)
50 lb per side 20 yard lunges (10 yards second round oof)
25 lb per side prowler push down and back, try to run half of the length in each direction
50 lb dumbbell press
20 bench pushups
More prowler same
15 back raises w/ 25 lb plate
Pulldown (130 lbs 5 reps, 110 lbs 5 reps / 110 lbs)
Curls (30*10,25*5,20*5 / 20 * 20)
Tricep push downs (40 / 37)

Monday Feb 3, 2020 #

11 AM

Walking 53:06 intensity: (3 @0) + (12:44 @1) + (19:02 @2) + (21:17 @3) 5.5 mi (9:39 / mi) +31m 9:29 / mi
ahr:146 max:159

9 PM

Biking (Trainer) 1:43:46 [1] 21.01 mi (12.1 mph)
ahr:107 max:126 slept:6.0 weight:232lbs shoes: Long Haul Trucker

No power but at least some sitting-on-a-seat character building.

85 w, 65 rpm

Sunday Feb 2, 2020 #

10 AM

Biking 1:01:14 [3]

2 PM

Orienteering 39:27 intensity: (4:58 @0) + (34:29 @1) 2.4 mi (16:27 / mi) +46m 15:32 / mi
ahr:95 max:118

Saturday Feb 1, 2020 #

3 PM

Biking (Trainer) 1:38:22 [1] 23.5 mi (14.3 mph)
ahr:122 max:134 slept:6.0 shoes: Long Haul Trucker

121w, 70 rpm

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