Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Mr Wonderful

In the 30 days ending Jun 30, 2012:

	activity	#	time	miles		km		+m				load
	Adventure Race	8	13:33:45	53.88	(15:06)	86.71	(9:23)	28	27 /	32c	84%	3110.8
	Biking	10	10:53:56	69.23		111.42		444				1326.1
	Orienteering	5	8:28:25	21.89	(23:13)	35.24	(14:26)	411	20 /	34c	58%	598.0
	Walking	10	5:11:12	14.34	(21:42)	23.08	(13:29)	16				223.1
	Erg rowing	3	2:20:02									132.0
	Running	1	42:00	3.75	(11:12)	6.03	(6:58)					84.0
	Total	35	41:09:20	163.1		262.48		899	47 /	66c	71%	5473.9
	[1-5]	27	31:08:54
averages - sleep:69.4 weight:200lbs

10:03

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Saturday Jun 30, 2012 #

9 AM

Biking 2:55:04 [3] 33.13 mi (11.4 mph) +280m
slept:10.0 shoes: Jamis Dragon Sport 29er

I originally planned to leave closer to dawn, but dear dog #1 woke me up a bit earlier than I hoped, which always makes me want to sleep much longer than originally planned.

But I eventually got going. I wanted to use the Garmin but the charging cradle is missing since Niagara. So I took the IgotU instead. Hopefully it tracked well; Murray Lake is full of trails!

It will take several more rides to get them all.

I learned I need one bottle per hour. I only brought two, which meant a stop at a gas station near home.

I am eyeing a $10 Trek 830 in the sub garage sales. Not for me, but for my adventure racing newbie. Looks like it needs some love, but the price is right.

Friday Jun 29, 2012 #

5 AM

Biking (trainer) 42:00 [2]
slept:6.5

4.5 years of college, and I spend a good portion of my day shuttling parts around. With another pickup around eight, I figured I should squeeze in two units of exercise to make up for yesterday's too-full schedule.

I appear to have bruised my ankle while setting up flags. It bears weight well, just is puffy. Watch those hidden logs!

6 AM

Running (Treadmill) 42:00 [2] 3.75 mi (11:12 / mi)
shoes: Brooks Ghost Red

1 mile @ 6 mph
1 mile @ 4.5 mph
1 mile @ 6 mph
.75 mile @ 4.5 mph

Only two Ringers left!

Wednesday Jun 27, 2012 #

6 AM

Biking (trainer) 1:05:00 [2]
slept:8.0

Ringer and Tosh. Probably did too much as I was slightly late to pick up the part. But the garage hasn't done anything to the test car yet anyway, so ultimately no harm done.

Sleeping a bit more lately. Still not quite past the caffeine withdrawal headaches.

7 PM

Orienteering (course setting) 1:34:19 [3] ** 8.1 km (11:39 / km)
spiked:13/13c

Put out the flags for the weekend training, since tonight and tomorrow night aren't looking so good. I'm happy with the time. Maybe the superstars will be a little faster! Distance and time are actual, from the day care, not o course length (just 6 km).

Also, I used no compass, not on purpose! I should keep a spare in each car.

Tuesday Jun 26, 2012 #

Note

The Michigan Canoe Racing Association has more facebook fans than the orienteering club and the biggest forested AR promoter...combined!

C • I am very happy though with... 9

5 AM

Erg rowing 42:00 [1]

Easy row for a Ringer episode. I had to pick up parts at the supplier on my way to the office, so no rush to work meant I could also.....

6 AM

Walking (Treadmill) 42:00 [2] 3.08 mi (13:38 / mi)
shoes: Brooks Ghost Red

4.4 mph @ 1%, for a second Ringer episode.

Hopefully this 2x trend continues; 90 minutes a day would do wonders for Rage prep.

7 PM

Walking 45:00 [0] 2.25 mi (20:00 / mi)
slept:7.0

Sub loop. Thankfully fewer uncontrolled dogs. Warm.

Monday Jun 25, 2012 #

6 PM

Biking (Road Biking) 1:00:00 [2] 12.0 mi (12.0 mph)
shoes: Jamis Dragon Sport 29er

estimated, didn't bring Garmin. Hoped to meet up with the AR training group at Island Lake; seems they took the week off. Maybe it will get rolling in the weeks to come. So I did a casual lap of the path around Kent Lake, ignoring the 10 mph speed limit, and bumping out to scope some parking lots.

Sunday Jun 24, 2012 #

Walking (mowing) 45:00 [0] 0.75 mi (1:00:00 / mi)

Heat acclimatization.

Saturday Jun 23, 2012 #

9 AM

Adventure Race (Trek) 25:00 [3] * 2.0 km (12:30 / km)
spiked:3/3c shoes: INOV8 285

Opening trek for Get Your Bearings adventure race. Loop around Maltby Lake to get to canoe. I forgot to turn on my logger until the bike leg, so trek/paddle distances are estimated.

Adventure Race (Canoeing) 40:00 [3] * 1.5 km (26:40 / km)
spiked:3/3c

Paddle around Maltby Lake for three checkpoints. The little island is very overgrown!!

10 AM

Adventure Race (Road Bike) 1:00:00 [3] 8.0 mi (7:30 / mi)
shoes: Jamis Dragon Sport 29er

Bike to and from single track.

Adventure Race (Single Track) 25:00 [3] 2.0 mi (12:30 / mi)
shoes: Jamis Dragon Sport 29er

Two miles of Murray Lake. Slippery!

11 AM

Adventure Race (Orienteering) 1:25:00 [3] *** 6.0 km (14:10 / km)
spiked:10/10c slept:6.0 shoes: INOV8 285

10 point o course, mostly north of Hammel. We took a swampy shortcut south of Hammel - not too bad. I thought we could clear, but we really had to power hike the last half so hopefully my teammate doesn't hate me too much. We finished with seven minutes to spare and all the points, so all's well that ends well, eh?

Friday Jun 22, 2012 #

Note
slept:8.0 (sick)

THE RAGE IS ON!

My first 24 hour is not cancelled, and is officially proceeding. I am now inspired to get as fit as I can. Hoooooooooooooooooooray!

7 PM

Walking 25:00 [0] 1.0 mi (25:00 / mi)

Too damn many unleashed uncontrolled dogs. Kick them, pepper spray, or police?

Thursday Jun 21, 2012 #

7 PM

Walking 15:00 [0] 0.7 mi (21:25 / mi)

Started walking around the sub, but the rain started up and I felt awful anyway. Very lethargic and unmotivated the last few days.

Tuesday Jun 19, 2012 #

Biking (trainer) 43:00 [2]

Another Ringer. The temptation was huge to skip, but I realized the odds are always in my favor if I exercise first, and then hope for extra later in the day. Never should I bank on exercise later! Too easy for life to get in the way.

I should be on the trails more, but I remember last year I felt pretty good on the bike just after many months of frequent trainer use. Yes, the hills are awful, but it sure beats nothing.

8 PM

Walking 20:00 [0] 1.0 mi (20:00 / mi)

Planned 2.25, decided at 0.5 that it was too damn hot.

Sunday Jun 17, 2012 #

Note

I walked a lot in Niagara. Maybe I will log it later when I get ambitious.

Biking (trainer) 45:00 [2]

Hawaii 5-0 episode before finale.

Walking (treadmill) 45:00 [3] 3.0 mi (15:00 / mi)
shoes: Brooks Ghost Red

Hawaii 5-0 season finale.

4 mph, alternating 12% & 1% grades every 1/2 mile. Bit of a workout!

Tuesday Jun 12, 2012 #

6 AM

Biking (trainer) 45:00 [2]

Stupid Hawaii 5-0 episode "continued on NCIS: Los Angeles".

Monday Jun 11, 2012 #

6 AM

Erg rowing 45:00 [2]
slept:630.0

Catching up on Hawaii 5-0.

I'm not sure why my ankles are sore. That never happens. Maybe because of high-step running down the trail that's grown over because no one uses it...

Sunday Jun 10, 2012 #

Note

Checked quickroute for today and yesterday. It's encouraging that I mostly hit what I was aiming for, and the little red squiggly spots are right on the spots where the flags will go. Now if I can figure out how to do that at a light jog, I'll be in business!

6 AM

Orienteering (streamering) 1:39:02 5.05 mi (19:37 / mi) +142m 18:02 / mi
ahr:128 max:176 shoes: Brooks Cascadia

Hung some more streamers. I'm not 100% thrilled with the layout. The woods are grown up quite a bit, and it's very arbitrary which white woods are nice white woods and which aren't. In a perfect world, I would start from scratch and make it all nice. Next time!

Black flies cannot be shaken even at 6:00/mile.

Dropped a point, moved another...found unmapped stony ground, managed to find an undersized boulder, could not find a dot knoll, found a decent sized mapped boulder, although QuickRoute says not exactly the one I was looking for. Whoops! A good morning.

Saturday Jun 9, 2012 #

7 AM

Biking (Road Bike) 59:32 12.42 mi (12.5 mph) +90m
ahr:137 max:164 slept:7.0 weight:200lbs shoes: Jamis Dragon Sport 29er

Out to Peach Mountain. Had a few spare minutes, so I scouted the Bell Road river crossing, but elected to stay dry.

8 AM

Orienteering (streamering) 3:00:50 5.0 mi (36:10 / mi) +126m 33:32 / mi
ahr:98 max:142 spiked:5/5c shoes: INOV8 285

Missed the first third km walking to the gate.

Most control spots seemed okay. My new AR racer seemed to pick things up, although this did slow us so I only taped the first five. Gosh I love hiking in the woods.

Also, two things I also thought were some form of trail are really the "narrow ride" symbol. So I learned something new today.

I also found the trail Igor talked about from the 2nd to last red to the GO control. Whoops, that would make it easier, and is quite unmapped. It also goes up to the other trail corner now, on the private property line.

Walking warm up/down 5:00 [0] 0.33 mi (15:09 / mi)
shoes: INOV8 285

From car to gate, roughly.

11 AM

Biking (Road Bike) 47:20 10.8 mi (13.7 mph) +74m
ahr:149 max:172 shoes: Jamis Dragon Sport 29er

Missed the first...mile? I'll add that and the other section in later. Whoops!

I threw my bike over shoulder and crossed the Huron at Bell Road. I used that narrow section, because there are rocks out to the middle, but in hindsight that was stupid because the short gap in the rock path is waist deep and the strongest current. It might be better to do it up or downstream from there. Still, I am proud of having tried it. And it was very refreshing.

Biking 4:00 [1] 0.88 mi (13.2 mph)
shoes: Jamis Dragon Sport 29er

From Kid Land to where I stared the GPS, roughly.

Friday Jun 8, 2012 #

Note

We are registered for Get Your Bearings as:

Get Your Own Damn Bearings

Thursday Jun 7, 2012 #

Note

Rough course laid out for scouting on Saturday. 14 c, 4 km, maybe a bit climby. Probably okay for a training course. Nice bit about training: I can have a 2 km hike to the start.

Someone doing their first time adventure race at Cooper's Get Your Bearings will join. I'll do a navigation crash course, and we can assess team compability. If it works out, we need a clever team name. Submit your suggestions!

Oh, Our Bearings Have Already Been Gotten

C • For Peach Mountain you may ... 4

Wednesday Jun 6, 2012 #

Biking (trainer) 1:08:00 [0]
ahr:90 max:106

Easy spin with Tosh and Hawaii 5-0. Next week should start to see partial commutes to work, hooray!

Tuesday Jun 5, 2012 #

4 PM

Walking 15:13 [0] 0.81 mi (18:47 / mi) +16m 17:42 / mi

Missed daughter's school's road, so I figured I may as well walk the nature preserve trail. I did not take it into the U of M owned area at all, but should sometime in the future.

Too short, and not especially topographically interesting, but wood chips on much of it which would make for comfy running.

Holy drift, Batman. I used my phone, and the east side tracks should be line on line.

Monday Jun 4, 2012 #

6 AM

Erg rowing 53:02 [0]
ahr:88 max:113

I had no idea my heart rate was normally this low. I meant to take it easy and all, but sheesh.

Sunday Jun 3, 2012 #

Note

I've had good luck with QuickRoute cutting splits and exporting gps tracks, but it's all jacked up today and I'm getting negative time splits and crap like that. Frustrating.

4 PM

Walking 53:59 1.42 mi (37:58 / mi)
ahr:114 max:130

I was always curious what lawn mowing would look like.

Saturday Jun 2, 2012 #

6 AM

Adventure Race race (paddling) 1:36:51 [4] 5.67 mi (17:05 / mi) +7m 17:01 / mi
spiked:10/10c slept:6.0 shoes: Pirate Canoe

Opening paddle. Clean navigation thanks to calm Jeff. And we got to follow Waldo. The Huron River upstream of Pontiac Lake is tiny! Some poor team got their canoe wedged between both banks. We had to ram them as a courtesy.

C • Thirty miles, wow. 3

8 AM

Adventure Race race (River Trek) 2:33:14 [4] 5.74 mi (26:42 / mi) +21m 26:24 / mi
spiked:1/6c shoes: INOV8 285

River trek. Long road hike, then USGS 1:24000 for points along a river. It is hard to adjust to the lack of detail and scale. I walked out on a pronounced peninsula, sure it was roughly right, and saw the compass pointing south. There was no south-pointing peninsula on the map! So we struggled to relocate, hiked in the river for awhile, gave up to go relocate, and ran into some teams heading right to the flag. Sometimes luck is on your side.

11 AM

Adventure Race race (Road Bike) 1:04:54 [4] 16.51 km (3:56 / km)
shoes: Jamis Dragon Sport 29er

Road bike from CP 12 to the single track. It went well, but the biking on the power line was tough. Surprise ruts and small ditches - stop paying attention and you are crashing. I saw a woman go over the bars when a rut consumed her front wheel.

12 PM

Adventure Race race (Single Track) 1:30:47 [5] 15.41 km (5:53 / km)
shoes: Jamis Dragon Sport 29er

The section beat us down. Lots of steep hills, and without feeling confident about bombing the rocky rooty downhills....no chance to keep momentum. Clearly, this needs to be an area of focus - this was an easy half hour lost.

1 PM

Adventure Race race (Orienteering) 2:52:59 [4] 10.84 km (15:58 / km)
shoes: INOV8 285

So frustrating. No gas in the tank and constant cramping killed our speed. A brisk walk with some light jogging and I think you clear the course. Most points were not too hard, although PLRA w/ 1:15k is tough in itself. 25 was misplaced and I couldn't find it. I think 22 was too far south; it will be fun to check if I was right.

6 PM

Orienteering 25:00 [1] ** 2.1 km (11:54 / km)
spiked:2/2c shoes: INOV8 285

Someone asked about possible issues with two of the permanent points. I had been to R1 earlier this year, but I thought I would double check it. It seems about right. I flushed some wild turkeys who were guarding it, and that scared the crap out of me.

Y5 was down earlier this year, so I lugged a post hole digger out on this excursion, but some kind soul has placed it and it looks right enough. Saw a turtle nesting on the way back down the hill.

Not a lot of zip left after the race. I tried to jog a little, but my heart wasn't in it.

Friday Jun 1, 2012 #

11 AM

Orienteering 1:49:14 *** 8.86 km (12:20 / km) +143m 11:24 / km
ahr:140 max:184 14c slept:6.0 weight:200lbs shoes: Brooks Cascadia

Excellent training opportunity course courtesy of Mr. Guskov. Hopefully I now have all the mistakes out of my system for tomorrow.

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