Training Log Archive: Mr WonderfulIn the 30 days ending Apr 30, 2015:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||
Tuesday Apr 28, 2015 #
Note
slept:4.0
Early airport drop off for dear daughter. I am now the only person in my household who hasn't been to DC.
Thinking about showing up early at Huron Meadows and running all of the courses.
Woo woo, I just noticed my Highland Red time would be first on Green. Always a good day when that's the case.
Thinking about showing up early at Huron Meadows and running all of the courses.
Woo woo, I just noticed my Highland Red time would be first on Green. Always a good day when that's the case.
Sunday Apr 26, 2015 #
Event: SMOC Highland/Spring Mill
1 PM
Running warm up/down 8:00 0.53 mi (15:06 / mi)
ahr:135 max:160
Anyone pass by the recent crash on northbound 23 before I did? One ambulance headed south (to U of M?), someone still in the car surrounded by side curtain air bags. Skidmarks went from far left of left hand lane, then shot across and then ended up against the trees. Scary.
A little teeny warmup. But not too much, since it was going to be 90-100 minutes
A little teeny warmup. But not too much, since it was going to be 90-100 minutes
Orienteering race 1:25:27 *** 6.1 mi (14:00 / mi) +188m 12:47 / mi
ahr:162 max:184 spiked:10/14c
Fun course courtesy of Tony and Rick.
Okay to #1, then stuffed up #2 (QR will show a circle around it), careless to #3 but saved by high hanging, okay to #4, stuffed up #5 (as Igor predicted as he approached), then Igor passed, so I just followed him around for the rest of it.
J/k, similar to 6 and 7, then I went left around to 8 while he went right, then I went more left to 9, and gained my lost #5 time back by catching him. I paused for a gel/drink, it took 30 s, but it was worthwhile as I was with him by 11 again - I should check the time, because maybe under the total split to 10/11 skip the gel/drink then if over have it.
He was much better to 12, I pushed east then up but perhaps carelessly and not enough N, but caught him back by 13, then we both botched 14, then he had more go-power for #15.
It seems my fitness it not out of line, but my nav chops need work. :|
Okay to #1, then stuffed up #2 (QR will show a circle around it), careless to #3 but saved by high hanging, okay to #4, stuffed up #5 (as Igor predicted as he approached), then Igor passed, so I just followed him around for the rest of it.
J/k, similar to 6 and 7, then I went left around to 8 while he went right, then I went more left to 9, and gained my lost #5 time back by catching him. I paused for a gel/drink, it took 30 s, but it was worthwhile as I was with him by 11 again - I should check the time, because maybe under the total split to 10/11 skip the gel/drink then if over have it.
He was much better to 12, I pushed east then up but perhaps carelessly and not enough N, but caught him back by 13, then we both botched 14, then he had more go-power for #15.
It seems my fitness it not out of line, but my nav chops need work. :|
3 PM
Orienteering 44:17 *** 2.18 mi (20:20 / mi) +88m 18:04 / mi
ahr:127 max:154 spiked:6/6c
Picked up the southern six. #5 was trivial if you went via the hill - guided right down. I probably should have gone more directly at it rather than trying to cheat around the end, esp. if I wasn't going to realize how far east I was close to the swamp.
Saturday Apr 25, 2015 #
11 AM
Orienteering 1:22:03 *** 3.9 mi (21:02 / mi) +137m 18:58 / mi
ahr:120 max:162 spiked:10/10c shoes: Roclite #2
One of those days where it all comes together like:
Friday Apr 24, 2015 #
6 PM
Running 47:30 3.45 mi (13:46 / mi) +129m 12:20 / mi
ahr:140 max:177 shoes: Brooks Ghost 5s
Dear daughter wanted to watch her school's talent show, so I brought everything to A2 except a bike. Took it really easy since I ran yesterday, big hike tomorrow, hard run Sunday.
500 likes! I remember the first pity likes back in the day....
500 likes! I remember the first pity likes back in the day....
Thursday Apr 23, 2015 #
7 PM
Running 50:02 5.28 mi (9:29 / mi) +15m 9:24 / mi
ahr:152 max:174 slept:6.0 shoes: Hoka Bondi 3
The only way to beat Igor is to run as fast as possible and not screw up. BUT Highland's penalty for error is too high, so maybe I will try to mix it up a bit - steady to #1, then slow exit to set the direction, crazy fast when possible, but absolutely deliberate at any iffy spots, and strongly consider immediate relocation if in doubt, to save 20 minutes back to 4 minutes. Which is too much to run with Igor, but at least slightly less embarrassing. :)
Wednesday Apr 22, 2015 #
Note
Guess when we started advertising for page likes.
Monday Apr 20, 2015 #
7 PM
Orienteering 46:27 *** 2.73 mi (17:01 / mi) +87m 15:29 / mi
ahr:124 max:181 9c shoes: Brooks Cascadia 8s
A little scouting around. Unfortunately cut short. Unfortunately iphone switched from video back to photo, so it missed my high effort hill climb.
Found some crazy nice woods, may have to use them.
Found some crazy nice woods, may have to use them.
Sunday Apr 19, 2015 #
Event: 2015 Billygoat Run
Note
Yankee starts:
2015 S: 45
2014 F: 32
2014 S: 33
2013 F: 26
2013 S: 19
Looks like the ads helped (or Saturdays do work better Grand Rapids...or both).
Ad spend for Yankee:
General SMOC ad: $14.00
Yankee specific ad: $11.62
Total: $25.62
If we attribute three of the +dozen starts to ads, the ad spending breaks even.
2015 S: 45
2014 F: 32
2014 S: 33
2013 F: 26
2013 S: 19
Looks like the ads helped (or Saturdays do work better Grand Rapids...or both).
Ad spend for Yankee:
General SMOC ad: $14.00
Yankee specific ad: $11.62
Total: $25.62
If we attribute three of the +dozen starts to ads, the ad spending breaks even.
Saturday Apr 18, 2015 #
Event: SMOC Yankee Springs
Event: OLOU Deam Lake
9 AM
Walking warm up/down 11:40 0.88 mi (13:14 / mi) +27m 12:05 / mi
ahr:139 max:157
10 AM
Orienteering 2:11:07 *** 5.27 mi (24:53 / mi) +190m 22:22 / mi
ahr:142 max:174 spiked:6/8c
Ouch. Visited the super friendly folks of OLOU, and promptly stuffed up the red course. Everything was fine through #1 and #2, then I pulled my new: "run to circle, then head in a random direction if you don't immediately see the flag" at #3. No big deal, just ~8 minutes. Recoverable. Found Bruce heading to #4, got there first, he was faster to #5, I was faster to #6, then I went up the wrong spur, and down the very wrong spur, and mucked around off the map for a long time looking for #7. Many of the features lined up more or less - I should check USGS to see how sane or insane I was. When I did a massive reset and walked a bearing from a solid point, I have two tracks in the circle, still managed not to find it. Since that took 75 minutes, I figured I should pack it in lest my daughter's ride to the D weary of her presence. Went to 9 and 10 on the way out for light control count padding.
I have noticed a disturbing trend of screwing up basic spur gully stuff. Time to do some training at Peach Mountain to sort myself out!
Orocs felt great, although I was disappointed to see the nose rubber peeling already after five miles. Shoe goo to the rescue? :|
I have noticed a disturbing trend of screwing up basic spur gully stuff. Time to do some training at Peach Mountain to sort myself out!
Orocs felt great, although I was disappointed to see the nose rubber peeling already after five miles. Shoe goo to the rescue? :|
Friday Apr 17, 2015 #
12 PM
Orienteering 38:05 *** 2.72 mi (14:01 / mi) +104m 12:31 / mi
ahr:147 max:169 spiked:11/13c slept:8.0 shoes: Brooks Cascadia 8s
Couldn't break 10/km on a yellow course ? Seems I have some running to do...
Taylorsville Lake permanent course.
This time B&W instead of color, but it was white anyway so no worries.
Inlet and then a blue line creek...I guess it rained here? This wasn't supposed to be flooded!
I scared a cool fat little raccoon up a tree.
They have odd cute little ponds randomly on some spurs.
Yeah, car parts!
Taylorsville Lake permanent course.
This time B&W instead of color, but it was white anyway so no worries.
Inlet and then a blue line creek...I guess it rained here? This wasn't supposed to be flooded!
I scared a cool fat little raccoon up a tree.
They have odd cute little ponds randomly on some spurs.
Yeah, car parts!
1 PM
Walking 38:39 1.43 mi (26:57 / mi) +58m 23:57 / mi
ahr:109 max:164 shoes: Brooks Cascadia 8s
Didn't feel like a reverse run or mix matching points, so I thought I would just do a cool down hike for a bit.
I picked a trail that went to a scenic overlook. Then I was stymied by the invasion of the fjords.
That's supposed to be a modest creek crossing, I think. I had to go a couple hundred meters upstream to find a jumpable spot. And by that point I figured I would just walk the creek bed up to another trail - there were lots of dry rocks, and hardly any deadfall. A dream creek to hike.
Finally found the trail, hooray
Then I wasn't sure if I had accidentally eroded anything in my scampering on the o course or cool down hike, so I picked up some litter en route to the car to balance out my park karma.
I picked a trail that went to a scenic overlook. Then I was stymied by the invasion of the fjords.
That's supposed to be a modest creek crossing, I think. I had to go a couple hundred meters upstream to find a jumpable spot. And by that point I figured I would just walk the creek bed up to another trail - there were lots of dry rocks, and hardly any deadfall. A dream creek to hike.
Finally found the trail, hooray
Then I wasn't sure if I had accidentally eroded anything in my scampering on the o course or cool down hike, so I picked up some litter en route to the car to balance out my park karma.
Thursday Apr 16, 2015 #
4 PM
Orienteering 33:37 *** 3.24 mi (10:22 / mi) +37m 10:01 / mi
ahr:160 max:178 spiked:8/10c shoes: Brooks Cascadia 8s
EP Tom Sawyer (Diane Sawyer's dad) state park permanent course.
Going to 1 instead of 10 is helpful.
Fun course, played a lot like a sprint, hammer down and then try seal the deal in the circle. Cool control locations, including two caves. Some creek jumping with my route selection
I made an interesting error - I looked for a pit by one control, since the map had a brown V, however I was headed SSE, which meant earth bank, since pit symbol is map north.
Park was out of maps but luckily an archery lesson was finishing up and one of the staff printed me one. Woo woo
Going to 1 instead of 10 is helpful.
Fun course, played a lot like a sprint, hammer down and then try seal the deal in the circle. Cool control locations, including two caves. Some creek jumping with my route selection
I made an interesting error - I looked for a pit by one control, since the map had a brown V, however I was headed SSE, which meant earth bank, since pit symbol is map north.
Park was out of maps but luckily an archery lesson was finishing up and one of the staff printed me one. Woo woo
5 PM
Walking warm up/down 8:42 0.42 mi (20:39 / mi) +4m 20:04 / mi
ahr:110 max:167 shoes: Brooks Cascadia 8s
Tuesday Apr 14, 2015 #
Note
Thinking of starting Misovski's Highland meet ads approximately now. "Currently" (not a lot of history here!), I switch them immediately after the most recent meet ends.
So instead of running 6 days at $X rate per day, run ~12 days at $X/2 per day, and there would then be some overlap between meets as far as ads running. But it would give a bit more time for new folks to plan.
I extended the generic "Like SMOC page" ads, although the liking rate is currently slightly slower than last week - I'll have to see if it perks up midweek or if needs some freshening.
So instead of running 6 days at $X rate per day, run ~12 days at $X/2 per day, and there would then be some overlap between meets as far as ads running. But it would give a bit more time for new folks to plan.
I extended the generic "Like SMOC page" ads, although the liking rate is currently slightly slower than last week - I'll have to see if it perks up midweek or if needs some freshening.
Monday Apr 13, 2015 #
10 PM
Biking 2:11:01 27.35 mi (12.5 mph) +155m
ahr:116 max:154 shoes: Ye Olde Schwinne
Just me and a chorus of a billion frogs.
Sunday Apr 12, 2015 #
1 PM
Orienteering 1:22:10 *** 6.9 mi (11:55 / mi) +53m 11:38 / mi
ahr:169 max:184 spiked:12/15c slept:8.0 weight:211lbs shoes: Brooks Cascadia 8s
Great course at ILRA by Barbara and Jennifer; other than +3 minutes at #4 (veered west for veg) and +1 minute at #11 (wandered around, but with nice company), most time lost due to being out of shape. Must run more. At an average of 90% of max HR, it wasn't like I had more to give at this fitness level. :sad face:
3 PM
Orienteering 34:22 *** 1.73 mi (19:49 / mi) +19m 19:10 / mi
ahr:136 max:162 spiked:2/3c shoes: Brooks Cascadia 8s
Picked up controls. Crossed a huge swamp for fun, creek jump was doable. Refreshing!
4 PM
Orienteering 52:51 *** 2.79 mi (18:57 / mi) +50m 17:57 / mi
ahr:120 max:167 spiked:1/1c shoes: Brooks Cascadia 8s
S&R. Missed the women leaving. Figured it must be close enough when we didn't see any yellow flags on the way back. Nice chat with Phil
6 PM
Walking 45:00 [3] 2.26 mi (19:55 / mi) +4m 19:48 / mi
shoes: Keen Sandals
I need new sandals
Saturday Apr 11, 2015 #
3 PM
Biking 1:35:32 21.88 mi (13.7 mph) +115m
ahr:138 max:164 shoes: Ye Olde Schwinne
I had to take advantage of the weather and run Le Schwinn down to Bandemer. Seatpost slipped a bit, so hopefully I'll tighten that before the next ride. And maybe one of the pedals, which squeaked for a while.
Friday Apr 10, 2015 #
11 AM
Running 49:42 5.27 mi (9:25 / mi) +16m 9:20 / mi
ahr:156 max:201 shoes: Hoka Bondi 3
Windy!
Thursday Apr 9, 2015 #
Note
Page like campaign status: 16 new page likes at $.42 each (just under $7 spent so far this week).
Event responses from the event ad remains at 0, with nearly 200 servings of the ad.
BUT...page likes for the week are up by ~31 (an increase in total likes by like 8%!!!), so perhaps the extra 15 are because event ad does not drive event responses, but does drive interest, and is generating some exploration traffic. Click on the event, don't commit to going, explore SMOC, like page? My best guess anyways. If so, I'm happy with that.
Event responses from the event ad remains at 0, with nearly 200 servings of the ad.
BUT...page likes for the week are up by ~31 (an increase in total likes by like 8%!!!), so perhaps the extra 15 are because event ad does not drive event responses, but does drive interest, and is generating some exploration traffic. Click on the event, don't commit to going, explore SMOC, like page? My best guess anyways. If so, I'm happy with that.
Monday Apr 6, 2015 #
Note
Started ILRA ads, specifically avoiding SMOC faithful. Hopefully none of you see them. But the Winnewana ads for an event page got impressions but no "I'm going", so we shall see if this does the same. Is the exposure still worthwhile, even if no one says they are going? Perhaps.
Started another concurrent ad, this time rather than website visits, targeting SMOC likes.
Started another concurrent ad, this time rather than website visits, targeting SMOC likes.
Sunday Apr 5, 2015 #
Note
Cooper was hauling on Saturday!
My splits:
1. 1:56, 2nd
2. 3:36, 2nd (took picture whilst in swamp)
3. 8:15, ouch 5th. Maybe should have shortcutted through clearing?
4. 4:17, ouch 5th Not sure why so slow, 75 s back of Coop
5. 2:57, 3rd, tie
6. 10:54, my big error, fell down the spur. +6 mins!
7. 4:53, 3rd, dead nuts on line but maybe not enough run
8. 5:47, 8th, needed to not be distraced by dot ditches when looking for a gully, +3:30 ouch
9. 4:19, 4th. went to wrong hill first, why can't I run straight more....
10. 5:44, 2nd woo woo. Took pictures after the lap button, should fall on 11th
11. 4:46. 5th. Okay, I'll take it because of pictures
12. 7:16. 3rd, in the mix, +04 to Coop, okay
13. 15:00 9th, Ouch. Took pictures, but then also walked through a little bog, but worst was finding the erosion gully missing north. Not sure how I drifted so far off. Then couldn't see streamer while standing 5 m from it.
14. 3:35 3rd, alright I guess
15. 1:18, 4th, would be faster with flag, stared in direction of streamer for 10 s
16. 3:35 2nd, not bad considering I think streamer was down
F. 31 s, 2nd to T
Would have been third on the day, Cooper is cruising, I will have to either be cleaner or faster or both.
My splits:
1. 1:56, 2nd
2. 3:36, 2nd (took picture whilst in swamp)
3. 8:15, ouch 5th. Maybe should have shortcutted through clearing?
4. 4:17, ouch 5th Not sure why so slow, 75 s back of Coop
5. 2:57, 3rd, tie
6. 10:54, my big error, fell down the spur. +6 mins!
7. 4:53, 3rd, dead nuts on line but maybe not enough run
8. 5:47, 8th, needed to not be distraced by dot ditches when looking for a gully, +3:30 ouch
9. 4:19, 4th. went to wrong hill first, why can't I run straight more....
10. 5:44, 2nd woo woo. Took pictures after the lap button, should fall on 11th
11. 4:46. 5th. Okay, I'll take it because of pictures
12. 7:16. 3rd, in the mix, +04 to Coop, okay
13. 15:00 9th, Ouch. Took pictures, but then also walked through a little bog, but worst was finding the erosion gully missing north. Not sure how I drifted so far off. Then couldn't see streamer while standing 5 m from it.
14. 3:35 3rd, alright I guess
15. 1:18, 4th, would be faster with flag, stared in direction of streamer for 10 s
16. 3:35 2nd, not bad considering I think streamer was down
F. 31 s, 2nd to T
Would have been third on the day, Cooper is cruising, I will have to either be cleaner or faster or both.
Saturday Apr 4, 2015 #
Event: SMOC Winnewana
6 PM
Biking 2:10:29 21.43 mi (9.9 mph) +89m
ahr:125 max:159 shoes: The General
Out to Lakeview. Saw an old single prop plane take off. Then up to Lake Brockway, then back home. Went during MSU basketball game to reduce traffic.
Friday Apr 3, 2015 #
1 PM
Walking 38:27 [1] 2.65 mi (14:31 / mi)
Dropped off Escape for oil change and walked on the nice Muskegon River path by the rapids of Big Rapids
Confirmed: 3/3 cars leak something. (Escape: trans fluid from axles, F150: axle grease from axle, Mini: coolant from whoknowswhere)
Confirmed: 3/3 cars leak something. (Escape: trans fluid from axles, F150: axle grease from axle, Mini: coolant from whoknowswhere)
7 PM
Running 40:22 3.54 mi (11:24 / mi) +8m 11:20 / mi
ahr:142 max:158 shoes: Brooks Ghost Red
Easy around the block
Thursday Apr 2, 2015 #
Note
Brought bike with to ride. Luckily I locked it to the rack, since a small screw broke and the bike was bouncy loose and would have fallen off if not locked. Grrrrr. Not entirely sure I have the tools to fix the rack, so I'm not entirely sure if or how the bike is coming back home....
Wednesday Apr 1, 2015 #
6 PM
Orienteering 1:28:55 *** 5.61 mi (15:51 / mi) +117m 14:53 / mi
ahr:150 max:172 spiked:13/16c slept:6.0 weight:207lbs shoes: IceBugs
Igor's red course will be a lot of fun!
7 PM
Walking warm up/down 3:31 0.17 mi (20:39 / mi) +5m 18:56 / mi
ahr:123 max:167 shoes: IceBugs
Walk back to truck, find keys I hid behind a downed log....