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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Mr Wonderful

In the 30 days ending Sep 30, 2014:

activity # timemileskm+mload
  Orienteering9 10:33:27 32.32(19:36) 52.01(12:11) 52257 /97c58%834.7
  Walking16 8:51:48 25.9(20:32) 41.69(12:45) 135553.9
  Biking7 8:15:30 102.97(12.5/h) 165.72(20.1/h) 660816.6
  Running7 6:20:25 36.26(10:30) 58.35(6:31) 367876.6
  Erg rowing5 3:40:11 13.0(16:56) 20.92(10:31)174.1
  Canoeing1 1:59:43 7.38(16:13) 11.88(10:05)72.4
  Weights2 20:0020.0
  Total43 40:01:04 217.83 350.57 168457 /97c58%3348.3
  [1-5]42 35:33:32
averages - sleep:7.4 weight:200.5lbs

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Tuesday Sep 30, 2014 #

Note

Already moved up to second place. Podium here we come!

C • link it up! 3

Monday Sep 29, 2014 #

Note

After Berlin on Sunday, marathon world record pace is now below 70 s per 400 m.

http://en.wikipedia.org/wiki/Marathon_world_record...

or 4:41/mile.

Slowest of the 5k splits was 14:46.

Note

Round #1 of poison ivy removal. I think I will rip everything out, napalm the area, and replant next spring.

Timing could be better. :/

But I did up my unique snake count, having found one of these tiny fellas in amongst the ivy roots.

http://www.michigan.gov/dnr/0,4570,7-153-10370_121...

(Brown snake)
C • Snakes 4

Sunday Sep 28, 2014 #

Event: Dexter Corn Maze-O
 
11 AM

Orienteering 49:11 intensity: (1:12 @1) + (8:19 @2) + (28:08 @3) + (11:03 @4) + (29 @5) *** 3.47 mi (14:10 / mi) +1m 14:10 / mi
ahr:148 max:183 14c shoes: Roclite #2

Corn Maze O long. Closed gap on Igor, which meant I had the lead, but then blew it by not thinking about the directions correctly, staying in the maze when I should have used the entrance as a shortcut.

Very fun, let your guard down for a moment and very hard to relocate. Even if you'd been through the area a few times, there was no guarantee you wouldn't stuff up the next time.

Super fun!
C • If not for Dennis I'd spend... 5
C • Wow! 3
12 PM

Orienteering 14:45 intensity: (19 @1) + (2 @2) + (4:29 @3) + (9:35 @4) + (20 @5) *** 1.27 mi (11:35 / mi) +1m 11:33 / mi
ahr:166 max:187 10c shoes: Roclite #2

Modified my technique - no compass, just thumbed the next junction ahead, rather than behind as I tend to do in conventional o (and the previous round). Hugely minimized bobbles, and had a nice finish as well. ~5 minute win, but granted Igor and I were running after getting familiar with the course so the two young ladies should get credit for it.
1 PM

Orienteering 18:20 [1] *** 0.76 mi (23:59 / mi)
ahr:116 max:126 5c

Control pickup. Much easier walking! Except, again, if you let your guard down, you miscount junctions and make mistakes.
7 PM

Walking 36:00 [1] 1.97 mi (18:17 / mi)
shoes: Keen Sandals

Dog

Friday Sep 26, 2014 #

7 PM

Walking (Lawn mowing) 1:15:00 [3] 1.0 mi (1:15:01 / mi)

Develops boogie board skills I hear

Wednesday Sep 24, 2014 #

7 PM

Walking warm up/down 16:22 intensity: (59 @0) + (15:10 @1) + (13 @2) 1.07 mi (15:21 / mi)
ahr:108 max:144 shoes: Brooks Ghost 5s

Running 34:36 intensity: (11:34 @1) + (18:43 @2) + (4:19 @3) 3.35 mi (10:20 / mi) +4m 10:18 / mi
ahr:142 max:164 shoes: Brooks Ghost 5s

I will be murdered by my 5.7 miler.

The turnaround would be a great spot to sneak a multi user path - one could get between WL and SL without using the too busy and too narrow 7 and 9 Mile.

Walking warm up/down 21:44 intensity: (2:12 @0) + (19:32 @1) 1.22 mi (17:49 / mi) +3m 17:41 / mi
ahr:100 max:123 shoes: Brooks Ghost 5s

Monday Sep 22, 2014 #

7 PM

Walking 20:00 [1] 1.25 mi (16:00 / mi)
shoes: Keen Sandals

I learned how to read out SI stations for punch numbers and time stamps - turns out it's pretty easy[1]. Hopefully it's never needed, but I was wondering how to do it when a competitor on Saturday hadn't returned after 4.5 hrs on Green and I wasn't sure where we could concentrate S&R....(thankfully he eventually turned up).

[1]Wish I had done it for Kidder's Mini Goat GO control now - he ran from the flag to the finish, but no punch was recorded on his stick. Given the mispunch issues discussed and shown in the forum, maybe he did punch and the system wasn't cooperative.

Sunday Sep 21, 2014 #

Note
(rest day)

Roughly two weeks remaining for MetroNav LLC to decide if it takes a stab at hosting a "Cold AR Event Early in December".
C • Yeehaw! 5
C • 2015 4

Saturday Sep 20, 2014 #

Event: Bishop Lake
 
8 AM

Orienteering 2:17 [1] *** 0.12 mi (19:08 / mi)
spiked:0/0c

Whoops! Not the correct trail for the remote water stop on Red. There's no big swamp at the correct one!

Orienteering 5:23 [1] * 0.34 mi (15:37 / mi) +1m 15:28 / mi
spiked:1/1c shoes: Brooks Ghost Red

yay, the correct water stop trail

Orienteering 1:52:47 intensity: (6:32 @0) + (1:31:38 @1) + (11:06 @2) + (3:31 @3) *** 4.99 mi (22:36 / mi) +112m 21:08 / mi
ahr:116 max:161 spiked:17/17c shoes: Brooks Ghost Red

One day I will plan water stops better! :) And set out game cameras, high visbility controls, etc.
3 PM

Orienteering 1:36:41 intensity: (52 @0) + (59:45 @1) + (20:24 @2) + (15:38 @3) + (2 @4) *** 4.79 mi (20:11 / mi) +95m 19:01 / mi
ahr:129 max:165 spiked:10/12c shoes: Brooks Ghost Red

Control pickup, since Barbara's hammy was off and I figured I could be efficient. Two parallel bobbles, 8-9 ended up on wrong side of swamp (not paying enough attention), and a Igor's streamered site near 7, then got scared 7-10, lots of stuff going on but mostly okay other than a good superman quality trip along the way.

Bit of a dot ditch E of 11, might be worth adding some time because it would be an obnoxious control sight, very vague and then you have a little ditch ditch junction. :)
C • Thanks! 3

Friday Sep 19, 2014 #

12 AM

Biking 1:09:31 intensity: (3:39 @0) + (1:05:25 @1) + (27 @2) 14.94 mi (12.9 mph) +82m
ahr:113 max:140 slept:7.0 weight:199.6lbs shoes: Jamis Dragon Sport 29er

Dragged my heels for a long time before deciding not to wimp out on running my errand - dropping the Mini off for service in Ann Arbor.

No effort made to go fast, just get home.

I thought I would be grossly overdressed for 49°F but I was a bit chilled the whole way.

So sleepy....
10 AM

Orienteering (Setting) 2:58:04 intensity: (13:29 @0) + (2:42:09 @1) + (2:26 @2) *** 7.6 mi (23:26 / mi) +153m 22:03 / mi
ahr:106 max:148 spiked:15/17c slept:5.0 weight:200.4lbs shoes: Roclite #2

Set most of R, G, and O

Without the challenge of relocating #1 as during scouting, I am happier with the course - runnable sections abound, visibility near most of the controls meets my "all nice all the time" target, and I only had to shove fight out of the way on two brief occasions, and I didn't excessively take trails for the most part.

Discovered two better legs than are on the courses, but too late so next time I hope I scout earlier. One is just fun, flat, vague, mostly fast, and the other is oddly difficult, easy to end up off line.
C • I am looking forward to thi... 3

Wednesday Sep 17, 2014 #

6 PM

Orienteering 1:02:20 intensity: (13:03 @0) + (43:53 @1) + (4:37 @2) + (47 @3) 3.11 mi (20:03 / mi) +61m 18:54 / mi
ahr:107 max:156 spiked:8/8c shoes: Roclite #2

Yellow is probably too hard. Too late now...maybe I'll add a couple streamers to assist in the one tricky area. At least the payoff later on will be one spectacular saddle, nicely off trail but yellow friendly because of high visibility woods. Woo woo.

I did screw up at dusk last time and get on the wrong parallel feature. But now that I could see, I moved to an entirely different type which is in nicer woods. :)

Also, I got stung. Which explained why the pricker didn't stop hurting.
7 PM

Running 42:50 intensity: (48 @1) + (4:16 @2) + (23:20 @3) + (14:26 @4) 4.8 mi (8:55 / mi) +121m 8:16 / mi
ahr:160 max:174 shoes: Roclite #2

Figured two odd miles was hardly worth the trip, so I jammed out Blue, the 4.8 mile bit (not from the parking lot).
C • Great run! 2

Walking warm up/down 1:34 intensity: (59 @1) + (13 @2) + (17 @3) + (5 @4) 0.08 mi (19:33 / mi) +2m 18:08 / mi
ahr:134 max:173 shoes: Roclite #2

Tuesday Sep 16, 2014 #

6 AM

Erg rowing 22:00 [0] 1.0 mi (22:00 / mi)
slept:7.5 weight:202.2lbs

Extremely lazily w/ dear daughter using her trainer.

Monday Sep 15, 2014 #

Weights 10:00 [1]
slept:7.0 weight:200.8lbs

pushups, lunges

Note

Thanksgiving is at my in laws this year. It's just 150 miles...could I bike there (and then drive my bike back)? Would it be fun or just miserable? Maybe something like:

Light breakfast
Bike 40 miles
Big breakfast
Bike 40 miles
Lunch
Bike 40 miles
Snack!
Bike 30 miles
Ice cream

And if so, would it be tolerable on my mountain bike or would I really really want a road/cx bike? My longest ride previously was ~60 miles in about 4 hours before breakfast one fall morning on my mountain bike.
C • go for it! 8
6 PM

Orienteering 1:20:07 intensity: (3:34 @0) + (1:00:01 @1) + (12:09 @2) + (4:23 @3) *** 4.33 mi (18:31 / mi) +84m 17:28 / mi
ahr:121 max:161 spiked:6/6c shoes: Inov8 Roclite 319

Almost was night o. And I keep finding Igor streamers. :)

Also it would be easier to streamer with the surveryor's tape I left in my garage. I found masking tape in my truck, which should be horrible to find Friday.
C • Looking forward to it! 1

Sunday Sep 14, 2014 #

5 PM

Walking warm up/down 15:56 intensity: (1:59 @0) + (13:57 @1) 1.06 mi (15:03 / mi)
ahr:92 max:98 slept:9.0 weight:200.8lbs shoes: Brooks Ghost 5s

Running 42:56 intensity: (4:42 @1) + (29:01 @2) + (7:33 @3) + (1:38 @4) + (2 @5) 4.15 mi (10:21 / mi) +17m 10:13 / mi
ahr:147 max:183 shoes: Brooks Ghost 5s

Gorgeous weather for any kind of activity.
6 PM

Walking 17:37 intensity: (1:08 @0) + (16:29 @1) 0.9 mi (19:36 / mi) +2m 19:28 / mi
ahr:95 max:103 shoes: Brooks Ghost 5s

I should foam roll the snot out of my calves. So tight.

Saturday Sep 13, 2014 #

9 AM

Biking 3:35:20 intensity: (16 @0) + (1:29:41 @1) + (1:01:52 @2) + (46:35 @3) + (16:36 @4) + (20 @5) 37.46 mi (10.4 mph) +407m
ahr:142 max:184 slept:9.0 weight:199.8lbs shoes: Jamis Dragon Sport 29er

Wimped out on the full ride from my house because it was rainy and I'm delicate. The extra sleep was nice! Kind of wish I had done the full bike....

Had one fun sketchy two wheel drift on a bridge on the Waterloo trail, and later hubris meant I did not brake fast enough and I did dump low side and shot my bike off the low bridge just after restarting back on the final section of single track. No damage to rider or steed.

Good times, I should try a double next year.

Finally lost. After successfully getting mediums rather than dress-like larges, the dig Poto shirt I got is waaaaaaaaaaaaaaay too small. Ouch. Any skinny folks want a free Poto shirt, worn once?
C • Well... 9

Friday Sep 12, 2014 #

Event: Canceled Rage :(((((((((((((((((((((((((((((((
 
7 AM

Running 29:35 intensity: (11 @0) + (36 @1) + (22 @2) + (22:02 @3) + (5:44 @4) + (40 @5) 3.54 mi (8:21 / mi) +3m 8:19 / mi
ahr:161 max:180 slept:8.0 weight:200.4lbs shoes: Brooks Ghost 5s

Gave a "Morning!" to a walker I was going to overtake so as to not scare her. Result: scared her.

Thursday Sep 11, 2014 #

Note
slept:7.0 weight:198.4lbs

8 PM

Erg rowing 45:01 intensity: (28 @0) + (44:33 @1) 3.0 mi (15:00 / mi)
ahr:113 max:127

Conveniently, the crazy calf cramp occurred just one minute before the end of the episode. Ow.

Wednesday Sep 10, 2014 #

6 PM

Biking 39:27 intensity: (13 @0) + (21:45 @1) + (11:55 @2) + (5:02 @3) + (32 @4) 10.71 mi (16.3 mph) +35m
ahr:136 max:167 slept:6.0 shoes: Jamis Dragon Sport 29er

I could sense that w4j smelled the weakness in my log, so I had to get in a worthy evening to make up for slacker yesterday.

Took the new multi user path along Fieldcrest end to end, pushed forward at warp speed by the strong wind.
C • who me? 1
7 PM

Running 42:10 intensity: (25 @1) + (7:09 @2) + (24:10 @3) + (10:26 @4) 3.62 mi (11:39 / mi) +103m 10:42 / mi
ahr:159 max:176 shoes: Brooks Ghost Red

I have to enjoy the Badlands while we have them. I should have done orienteering day here!
8 PM

Biking 34:40 intensity: (9:51 @1) + (14:31 @2) + (8:32 @3) + (1:46 @4) 7.74 mi (13.4 mph) +32m
ahr:145 max:171 shoes: Jamis Dragon Sport 29er

back to the barn

Tuesday Sep 9, 2014 #

7 AM

Weights 10:00 [1]
slept:6.0 weight:201.2lbs

so....weak...
C • lol 3
7 PM

Walking 22:57 [1] 1.28 mi (17:56 / mi)

http://www.mapmyrun.com/view_workout?w=725830369

Standard dog walk route

Monday Sep 8, 2014 #

Note

MMBA's discussion on the Badlands makeover.

http://mmba.org/forum/viewtopic.php?f=1&t=1255...
C • Badlands 3
5 AM

Erg rowing 45:00 [1] 3.0 mi (15:00 / mi)
slept:6.5 weight:201lbs

Snoozed too much after a late evening trip to urgent care for dear wife's unending PI.

Sunday Sep 7, 2014 #

7 AM

Walking 23:03 [1] 1.5 mi (15:22 / mi)
slept:6.0 weight:201.8lbs

Walked from Barton to Northside Grill. Too lazy to figure out a longer yet dry route.

http://www.mapmyrun.com/view_workout?w=721943853
8 AM

Walking 25:07 [1] 1.57 mi (16:00 / mi)

And back the same way

http://www.mapmyrun.com/view_workout?w=721974001
1 PM

Walking (Mowing) 45:37 intensity: (2:48 @0) + (42:49 @1) 1.08 mi (42:14 / mi)
ahr:103 max:118 shoes: Brooks Ghost Blue

Slight...ache? Itch? in the usual right calf. Jog with wife or take two days off.....must get stricter with post-run stretching....
6 PM

Walking 33:14 intensity: (31:11 @0) + (51 @1) + (56 @2) + (16 @3) 1.89 mi (17:35 / mi) +1m 17:33 / mi
ahr:83 max:155 shoes: Brooks Ghost 5s

Saturday Sep 6, 2014 #

Note

ILRA gets paved connector extending the existing one to Green Oak Mall @ Lee Road.

http://mmba.org/forum/viewtopic.php?p=866298#p8662...
5 AM

Running 2:16:36 intensity: (32:44 @1) + (1:17:54 @2) + (24:24 @3) + (1:34 @4) 11.49 mi (11:53 / mi) +102m 11:34 / mi
ahr:144 max:176 slept:6.5 weight:200lbs shoes: Brooks Cascadia 8s

So I need to work on my mental map of the trails near Fieldcrest...at least no harm done.
C • good job. 3
2 PM

Canoeing 1:59:43 intensity: (47:18 @0) + (1:12:25 @1) 7.38 mi (16:13 / mi)
ahr:90 max:120 shoes: Pirate Canoe

Great paddle with Michelle. Today was about perfect timing - she arrived on bicycle fully 70 seconds before the scheduled meeting time, and we nailed the turn around to hit within 17 seconds of the two hour target. BOOM

I very much needed the canoe handling refresher. I was pretty rusty for the first hour.

Friday Sep 5, 2014 #

5 AM

Erg rowing 47:58 intensity: (15:53 @0) + (32:05 @1) 3.0 mi (15:59 / mi)
ahr:87 max:97

woo woo full week

Thursday Sep 4, 2014 #

5 AM

Biking 1:02:53 intensity: (25 @0) + (59:29 @1) + (2:59 @2) 15.22 mi (14.5 mph) +26m
ahr:124 max:145 slept:7.0 weight:200.4lbs shoes: Jamis Dragon Sport 29er

Hooray, only one snooze, then got on the bike. Refreshing this morning.

Wednesday Sep 3, 2014 #

Note

Productive evening. Installed AR shoe rack in garage, hosed down my yard's ivy with ivy killer, and relocated my headlight forward on my helmet to reduce tree branch snagging.

Left knee feels slightly tweaky so tomorrow's ride will be easy peasy.
5 AM

Running 51:42 intensity: (23 @0) + (9:41 @1) + (39:46 @2) + (1:52 @3) 5.3 mi (9:45 / mi) +17m 9:39 / mi
ahr:142 max:156 slept:6.5 weight:200lbs shoes: Brooks Ghost 5s

Day #2. Yesterday's calorie goals met, despite massive temptation to snack during token tv show that ends the day. Too many snoozes this morning, but will still mostly be on time....I think.
C • Thumbs up! 2

Tuesday Sep 2, 2014 #

Note

Booked USARA room...by phone...:shudder:
C • You lived to tell the story? 4
5 AM

Erg rowing 1:00:12 intensity: (7:44 @0) + (52:28 @1) 3.0 mi (20:04 / mi)
ahr:97 max:114 slept:7.0 weight:200.8lbs

Clean Living Day #1. Bed by 10 pm last night, up at 5, one exercise unit before breakfast. Now I just have to repeat it 180 more times.
7 PM

Walking 20:00 [1] 1.0 mi (20:00 / mi)

Monday Sep 1, 2014 #

7 AM

Walking 1:02:43 intensity: (47:08 @0) + (15:35 @1) 3.75 mi (16:43 / mi) +31m 16:18 / mi
ahr:84 max:112 slept:6.0 weight:201.2lbs shoes: Brooks Ghost 5s

Part of my elaborate plan to endear Kimberly to the bike-commutable (for me) town of Northville. Parked at Maybury, used goat map to get through, then into town for breakfast at The Early Bird.
9 AM

Walking 1:14:54 intensity: (43:12 @0) + (31:42 @1) 4.29 mi (17:28 / mi) +96m 16:19 / mi
ahr:89 max:116 shoes: Brooks Ghost 5s

Back to the car via the historic village.
4 PM

Biking 34:12 intensity: (50 @0) + (15:06 @1) + (11:55 @2) + (6:15 @3) + (6 @4) 6.51 mi (11.4 mph) +29m
ahr:135 max:165 slept:1.5 shoes: Jamis Dragon Sport 29er

Dear wife had to do a little more classroom tidying, so I hitched along for the pre-tidy fro yo, then departed on bike from BHS and jumped on Murray Lake for a little while, until I realized I did not budget enough time for that....
5 PM

Orienteering 13:32 intensity: (5 @0) + (12:49 @1) + (38 @2) *** 1.53 mi (8:51 / mi) +14m 8:36 / mi
ahr:114 max:142 7c shoes: Pearl Izumi Hikable Clipless B

Scouted white. Amazing how many adjustments I had to make. It should be super easy now; I will bill it as a warm up to Yellow and they can do both 2 for 1, since there's no overlap.

Biked much of the second half once I realized I had to throw out one option.

Biking 34:09 intensity: (15:46 @1) + (14:18 @2) + (4:05 @3) 8.96 mi (15.7 mph) +47m
ahr:138 max:159 shoes: Jamis Dragon Sport 29er

The heavens opened up as I took off. Refreshing, other than I was proactive and had applied sunscreen...to my forehead...which migrated south to my eyes. Glad I was wearing a reflective yellow vest and had my blinkie.

Biking 5:18 intensity: (1:11 @1) + (25 @2) + (2:16 @3) + (1:26 @4) 1.44 mi (16.3 mph) +2m
ahr:151 max:168 shoes: Jamis Dragon Sport 29er

So you can make it from the bike shop to my house in under 5:30, even with a red light.
7 PM

Walking 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Barefoot

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