Training Log Archive: Mr WonderfulIn the 30 days ending Sep 30, 2016:
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Friday Sep 30, 2016 #
Note
Trailing QOC by 19, 1333 to 1352. Can we catch them by the end of the season to (as far as I know) take the Likes Crown?
Ads used to pull ~20-30 likes per week, but over the last few days it's just 1 or 2 per day. I'm not sure if I've saturated, the ad is no longer effective, or if FB tweaks just mean more $$ for the same results.
Although if we get hosed by weather, attendance may not reflect increased strength.
I got caught up on homework - if I can keep this up, maybe I'll try to keep up better on the other social media platforms and check out a couple new ones (instagram, where all kids are, and I've heard meetup can work).
Ads used to pull ~20-30 likes per week, but over the last few days it's just 1 or 2 per day. I'm not sure if I've saturated, the ad is no longer effective, or if FB tweaks just mean more $$ for the same results.
Although if we get hosed by weather, attendance may not reflect increased strength.
I got caught up on homework - if I can keep this up, maybe I'll try to keep up better on the other social media platforms and check out a couple new ones (instagram, where all kids are, and I've heard meetup can work).
Wednesday Sep 28, 2016 #
Note
slightly behind schedule, but ads running for:
* Peach Mountain (event based)
* General Club (for increasing likes...here were come QOC)
Updated most event pictures from my stash. Club needs a new one, so someone get a fresh backlit flag pic if bored.
Note: if I've spoken to you more than once in real life, you are fair game for an ad (except the reclusive JP). Opt out or be internet famous
* Peach Mountain (event based)
* General Club (for increasing likes...here were come QOC)
Updated most event pictures from my stash. Club needs a new one, so someone get a fresh backlit flag pic if bored.
Note: if I've spoken to you more than once in real life, you are fair game for an ad (except the reclusive JP). Opt out or be internet famous
Note
Kevin, master of travel, found cheap flights to ATL around Navigator Cup time. Very tempting to book and then target that as a build-towards point re: running shape and waist shape.
Monday Sep 26, 2016 #
Note
All tracks (with a fixed sprint file to fix watch oops) up on the route gadget, for anyone curious.
Valerie's site, look for NAOC
Red X all three days
Valerie's site, look for NAOC
Red X all three days
7 PM
Walking 1:09:36 3.99 mi (17:26 / mi) +3m 17:23 / mi
ahr:103 max:164
walking warmup and 4 x 400 jog + 400 walk and 1 x 800 jog + walk home w/ spouse
Sunday Sep 25, 2016 #
7 AM
Orienteering 22:32 1.2 mi (18:47 / mi) +14m 18:07 / mi
ahr:101 max:123 4c
walk to the start via a few model controls.
If I have not mentioned it previously, I love models.
En route to dinner on Friday, I saw a recessed area, and thought "they should put one down there!" and then it was on the model. Great minds!
If I have not mentioned it previously, I love models.
En route to dinner on Friday, I saw a recessed area, and thought "they should put one down there!" and then it was on the model. Great minds!
Orienteering 14:31 1.4 mi (10:22 / mi) +48m 9:23 / mi
ahr:159 max:173 spiked:19/23c
First half of the sprint. I didn't lock my watch, and if you bend your wrist you can squeeze the button to trigger, " do you want to stop gps?" then the default is "yup" if you should bend your wrist again.
Maybe I'll get a backup tracker to carry...
Maybe I'll get a backup tracker to carry...
Orienteering 10:30 0.86 mi (12:13 / mi) +32m 10:57 / mi
ahr:157 max:182
Sprint finish, from the spectator leg (which AP shows as a mistake while I futz with my watch). Here I would make two minor bobbles:
En route to #19, I went down two cliffs and since the clue was "lower cliff", I saw a flag, wtf? checked, wrong code. I should have used the 8 other clues that I was still too high!
Then my big blunder - super short leg, I went towards the building instead of right at the little cliff, +30 sounds like a lot but time flies in a sprint.
En route to #19, I went down two cliffs and since the clue was "lower cliff", I saw a flag, wtf? checked, wrong code. I should have used the 8 other clues that I was still too high!
Then my big blunder - super short leg, I went towards the building instead of right at the little cliff, +30 sounds like a lot but time flies in a sprint.
Saturday Sep 24, 2016 #
Event: Adventure Rage
11 AM
Orienteering 2:24:39 *** 7.67 mi (18:52 / mi) +348m 16:32 / mi
ahr:160 max:254 spiked:12/15c shoes: Roclites 295 2
This is why I like orienteering - just so much cool stuff on this course - from saddles lined with boulders/cliffs to marshes that didn't even get your feet wet, to huge terrain, to zero scratches!
I am pretty sure La Baguette was the tiny Canadian woman who destroyed me up the creek I took to my #7. She moves so fast and just flew up the hill, relentlessly forward.
Igor caught me shortly after 6, but I had nothing to chase him with. Any spurts of power to conquer boulders were a huge hit - I took a few breaks esp. on the leg to 7.
Mistakes:
Lazily headed to #6, read cliffs wrong, took wrong spur, which I quickly corrected. In my defense, I wanted a spur with a marsh behind it, and this also had it!
I exactly did my intended route to #7, right up until I hit the bare rock right by it, then I went on a nice scavenger hunt, couldn't place myself, eventually found....JJ? more or less recovering the same way I wanted to try.
Slightly helped on 8 by a USA team looking person, just as I was going to hesitate a bit, he got it.
Otherwise okay, just so beat that I was very sluggish to 10.
At times, I could read the map and terrain with perfect clarity. A few times...no, not so much at all.
Fun day other than the fitness!!
EDIT: Thanks watch for missing half the race. Kudos! Anyone selling a 305 with a good battery?
I am pretty sure La Baguette was the tiny Canadian woman who destroyed me up the creek I took to my #7. She moves so fast and just flew up the hill, relentlessly forward.
Igor caught me shortly after 6, but I had nothing to chase him with. Any spurts of power to conquer boulders were a huge hit - I took a few breaks esp. on the leg to 7.
Mistakes:
Lazily headed to #6, read cliffs wrong, took wrong spur, which I quickly corrected. In my defense, I wanted a spur with a marsh behind it, and this also had it!
I exactly did my intended route to #7, right up until I hit the bare rock right by it, then I went on a nice scavenger hunt, couldn't place myself, eventually found....JJ? more or less recovering the same way I wanted to try.
Slightly helped on 8 by a USA team looking person, just as I was going to hesitate a bit, he got it.
Otherwise okay, just so beat that I was very sluggish to 10.
At times, I could read the map and terrain with perfect clarity. A few times...no, not so much at all.
Fun day other than the fitness!!
EDIT: Thanks watch for missing half the race. Kudos! Anyone selling a 305 with a good battery?
Friday Sep 23, 2016 #
12 PM
Orienteering 39:26 1.77 mi (22:17 / mi) +160m 17:24 / mi
ahr:104 max:133 slept:10.0 shoes: Roclites 295 2
After a glorious morning sleeping without an alarm, we went to the middle. I was 30 minutes ahead of Igor start-time wise, so I headed up.
A bad omen was that I was a little confused by the warmup controls...this cannot be a good sign. Seems like that should have told me: take it easy, concentrate!
A bad omen was that I was a little confused by the warmup controls...this cannot be a good sign. Seems like that should have told me: take it easy, concentrate!
Orienteering 1:19:11 *** 4.43 mi (17:53 / mi) +190m 15:47 / mi
ahr:148 max:191 spiked:19/22c shoes: Roclites 295 2
tl;dr dumb mistakes @ three c = 20 minutes
Well it started well.
Until #4, where I somehow drifted over to the wrong cliff, then lost three minutes relocating...yeee argh.
Then it went mostly alright (other than wobbling a little) until 11, where I should have taken the high trail, ended up on the low trail, and misread the clearings vs trails vs who knows what....plus five minutes yeee argh.
Then I got my mojo back, and did well until 14. I picked what looked to be a climb-minimized route to #15, and then I executed it terribly. I somehow lost count of which trail was which, then ended up going the wrong way, then went back down the hill, finally relocated using a yellow or white control ARGH and then make a sloppy but effective assault on 15, sloppy in the sense that I more or less got there from that yellow c, but not without shooting a bearing to the start tent and using that to correct in the circle.
Somehow I was super slow to 18, although it didn't feel like it. Then I ran the last few on pure hate and didn't lose any more time to Igor.
I didn't realize it was a no punch finish, so I hesitated for a quarter of a second in the chute, managing to make that the 3rd finish chute I've done imperfectly.
Kind of not pleased, feel dumb, being in last place in M40 and all. I may just go "all out" (whatever that means in my current configuration) to see if I can't lose less than six minutes to my roomie.
Well it started well.
Until #4, where I somehow drifted over to the wrong cliff, then lost three minutes relocating...yeee argh.
Then it went mostly alright (other than wobbling a little) until 11, where I should have taken the high trail, ended up on the low trail, and misread the clearings vs trails vs who knows what....plus five minutes yeee argh.
Then I got my mojo back, and did well until 14. I picked what looked to be a climb-minimized route to #15, and then I executed it terribly. I somehow lost count of which trail was which, then ended up going the wrong way, then went back down the hill, finally relocated using a yellow or white control ARGH and then make a sloppy but effective assault on 15, sloppy in the sense that I more or less got there from that yellow c, but not without shooting a bearing to the start tent and using that to correct in the circle.
Somehow I was super slow to 18, although it didn't feel like it. Then I ran the last few on pure hate and didn't lose any more time to Igor.
I didn't realize it was a no punch finish, so I hesitated for a quarter of a second in the chute, managing to make that the 3rd finish chute I've done imperfectly.
Kind of not pleased, feel dumb, being in last place in M40 and all. I may just go "all out" (whatever that means in my current configuration) to see if I can't lose less than six minutes to my roomie.
Thursday Sep 22, 2016 #
2 PM
Orienteering 35:58 *** 1.35 mi (26:34 / mi) +88m 22:06 / mi
ahr:112 max:156 spiked:3/5c slept:4.0 shoes: Roclites 295 2
Sampled the model terrain....very slowly and deliberately.... It was not my finest performance but I think I had the hang of it by the end.
I have now been within 5 m of the master! He was talking to someone near our parking spot.
I have now been within 5 m of the master! He was talking to someone near our parking spot.
3 PM
Orienteering 44:19 *** 1.7 mi (26:01 / mi) +56m 23:36 / mi
ahr:114 max:140 spiked:5/6c shoes: Roclites 295 2
Slowly took in rocky-by-my-standards long model. Boulders that would be signature features on a SMOC map don't even rate inclusion. After a while I started to get the hang of what would make the map and what wouldn't, and got some insight into things I should and shouldn't use to get around (trails were solid and findable...marshes were harder to discern for me).
Woods were quite open, although footing will be a challenge. Hopefully I don't roll anything and wish I'd brought a brace!
I saw the master starting off! Just as I was getting back.
Woods were quite open, although footing will be a challenge. Hopefully I don't roll anything and wish I'd brought a brace!
I saw the master starting off! Just as I was getting back.
Monday Sep 19, 2016 #
7 AM
Running 17:52 1.57 mi (11:23 / mi) +30m 10:45 / mi
ahr:145 max:159
AP thought I was walking. :(((
Dropped car off for oil change, jogged easy home.
Dropped car off for oil change, jogged easy home.
10 AM
Biking 7:50 1.57 mi (12.0 mph) +14m
ahr:104 max:140 shoes: The General
That is not a very long bike ride.
11 AM
Walking 25:00 [0] 1.2 mi (20:50 / mi)
No parking on job fair week
Saturday Sep 17, 2016 #
8 AM
Adventure Race 9:40:35 55.16 mi (10:32 / mi) +575m 10:12 / mi
ahr:134 max:196
Maria totally bailed on me (or was moving for her new job), so I thought it would be fun to race solo again (or avoid helping her move).
It was interesting to go, guilt-free, at entirely my own pace. Get rolled by 30 bikes en route to CP? No problem, just chill, I'll get 'em back.
People jogging past me on the o course? No problem, I'll be fine.
Endless bike ride up to TA3? Problem, so beat so hot, never going to get there.
Karma: assisted BCB and JB @ 15 slightly, then encouraged a search for the only not-immediately-visible point (23), grabbed and then kind of did the last o section together - I wasn't going to shake them at that point!!
I'll take the finish - K&S are too fast, BCB & JB bike too fast, and who knows that random noob - not sure what to make of that. I guess some people are naturals.
edit: @#!%@^!@#$!@#$!@#$!@#$!@ stupid !@#$!@#%!@#$%!@#%!@#% watch
It was interesting to go, guilt-free, at entirely my own pace. Get rolled by 30 bikes en route to CP? No problem, just chill, I'll get 'em back.
People jogging past me on the o course? No problem, I'll be fine.
Endless bike ride up to TA3? Problem, so beat so hot, never going to get there.
Karma: assisted BCB and JB @ 15 slightly, then encouraged a search for the only not-immediately-visible point (23), grabbed and then kind of did the last o section together - I wasn't going to shake them at that point!!
I'll take the finish - K&S are too fast, BCB & JB bike too fast, and who knows that random noob - not sure what to make of that. I guess some people are naturals.
edit: @#!%@^!@#$!@#$!@#$!@#$!@ stupid !@#$!@#%!@#$%!@#%!@#% watch
Friday Sep 16, 2016 #
Note
Spring total was around 360, which puts us under pace from last year (800 / 2 = 400), but still above 2014 (630 / 2 = 315).
Haven Hill and Winnewana were ravaged by bitter cold and/or rain. Peach Mountain rained. And then Bishop was added a bit later and didn't get usual Bishop numbers.
I am not sure how much I'm rationalizing the lower attendance dates to protect my advertising push.
Fall should be interesting.
Haven Hill and Winnewana were ravaged by bitter cold and/or rain. Peach Mountain rained. And then Bishop was added a bit later and didn't get usual Bishop numbers.
I am not sure how much I'm rationalizing the lower attendance dates to protect my advertising push.
Fall should be interesting.
Wednesday Sep 14, 2016 #
Weights 15:00 [3]
slept:6.0 weight:218.4lbs shoes: Barefoot
Just walking around yesterday was ~4 miles, so even when I don't do anything, it's not a complete screw off. It would help not to stress eat so many chips on weak days though....
10 pu * 3
10 total (5/side) lunges w/ 30 lbs in each hand * 3
15 straight/15 bent leg gizmodo shin split toe raises * 2
(I don't have my normal shin splint sensation, but there is some intermittent awareness of areas mid shin...that is my best explanation)
10 (5 each side) w/ 30 lb dumbbells for that push up position alternating row * 3
8 pseudo dead lift to overhead press, slightly faster, 30 lb dumbbells
10 pu * 3
10 total (5/side) lunges w/ 30 lbs in each hand * 3
15 straight/15 bent leg gizmodo shin split toe raises * 2
(I don't have my normal shin splint sensation, but there is some intermittent awareness of areas mid shin...that is my best explanation)
10 (5 each side) w/ 30 lb dumbbells for that push up position alternating row * 3
8 pseudo dead lift to overhead press, slightly faster, 30 lb dumbbells
Monday Sep 12, 2016 #
Weights 15:00 [3]
shoes: Barefoot
Anyone interested in some version of the Python rogaine? 3/6/12...3 almost sounds the most appealing now, leave around 4:45 am do it single day....someone other than me driving....my I-PASS rocketing us through tolls...
10 pu x 3
8 ea arm 30 lb dumbbell curls x 2 rough
10 squat-to-overhead press w/ 30 lb dumbbell, slowly x 3 rough by end
w/ ample rest between
10 pu x 3
8 ea arm 30 lb dumbbell curls x 2 rough
10 squat-to-overhead press w/ 30 lb dumbbell, slowly x 3 rough by end
w/ ample rest between
6 PM
Walking 54:39 3.15 mi (17:21 / mi) +2m 17:19 / mi
ahr:107 max:182
Reintroducing dear spouse to running.
~1 mile walk warmup
Then alternating quarters on the crushed gravel 440 yd track in the back yard. 4 sets
Then walk home
~1 mile walk warmup
Then alternating quarters on the crushed gravel 440 yd track in the back yard. 4 sets
Then walk home
Sunday Sep 11, 2016 #
3 PM
Orienteering 1:26:52 3.32 mi (26:10 / mi) +139m 23:09 / mi
ahr:123 max:169 14c shoes: Roclite #2
I got them all! ~36 sites verified, cursed, sneered at, and or relocated.
Visibility is lower in some areas - there will be no hobby trolling along hoping to see one of the flags, haha!
Also, I have a terrain reading flaw, but at least I'm aware of it now - I don't properly anticipate or can't reconcile a reentrant that has a much taller bank than the opposite side. But now I can watch for it.
This was the first batch, all O / G / R.
Visibility is lower in some areas - there will be no hobby trolling along hoping to see one of the flags, haha!
Also, I have a terrain reading flaw, but at least I'm aware of it now - I don't properly anticipate or can't reconcile a reentrant that has a much taller bank than the opposite side. But now I can watch for it.
This was the first batch, all O / G / R.
Orienteering 1:50:29 4.7 mi (23:30 / mi) +175m 21:04 / mi
ahr:131 max:220 22c shoes: Roclite #2
Second batch, some expert level, some not. Should be a fun meet, I expect some people will have quite a time with some of the problems they will face. :)
My biggest problem is that many trails have disappeared! Especially near the start. So I may say stuff it and just have some marked routes between white controls.
Is this layout perfect? No. Good enough? Probably? As good as it's going to get during school? For sure! So glad I stumbled onto this layout that can be checked/set in ~3 ish hours. Other than the horrible water stop locations in one section - at least I'll get a good workout!
Also, my HRM always used to be a solid 193 no matter what - lately readings have hit in the low 20xs - does this mean I should hurry up and get in shape, as I would be a beast with a range from like 45-205? hhahahahahahaha
My biggest problem is that many trails have disappeared! Especially near the start. So I may say stuff it and just have some marked routes between white controls.
Is this layout perfect? No. Good enough? Probably? As good as it's going to get during school? For sure! So glad I stumbled onto this layout that can be checked/set in ~3 ish hours. Other than the horrible water stop locations in one section - at least I'll get a good workout!
Also, my HRM always used to be a solid 193 no matter what - lately readings have hit in the low 20xs - does this mean I should hurry up and get in shape, as I would be a beast with a range from like 45-205? hhahahahahahaha
Saturday Sep 10, 2016 #
12 PM
Orienteering 2:09:59 4.39 mi (29:37 / mi) +90m 27:50 / mi
ahr:89 max:130 spiked:12/
(Over)coaching three of the SOLAR students at Hruin Meadows. Recommended one for Fragile Flowers.
Friday Sep 9, 2016 #
5 PM
Running 42:58 3.19 mi (13:28 / mi) +19m 13:13 / mi
ahr:152 max:198
At some point I started misattributing this pair shoes' miles to another similar pair. So no idea on where they stand. They look pretty new yet....
Out on the flattish gravel two track, back via the trail walking many of the downhills (for shin preservation), then walking more as my BFTs started chafing.
I need to get a good cadence of these going - looking over Kevin's Chenango splits, he was up by five minutes by ~11. My life goal was for him to be better than me before he takes off (cough we have a perfectly nice Fermi II cough), but I cannot let it be this easy for him.
Out on the flattish gravel two track, back via the trail walking many of the downhills (for shin preservation), then walking more as my BFTs started chafing.
I need to get a good cadence of these going - looking over Kevin's Chenango splits, he was up by five minutes by ~11. My life goal was for him to be better than me before he takes off (cough we have a perfectly nice Fermi II cough), but I cannot let it be this easy for him.
C • Goal 2
Thursday Sep 8, 2016 #
Note
I have been doing jack all, and am up ~6 points of AP score. If I continue to eat chips and not race, I could be at 60 by year's end.
Wednesday Sep 7, 2016 #
Note
"Trust but verify" popped up in a meeting yesterday, so I was curious and searched its origins and it turns out it probably rhymes in Russian.
https://en.wikipedia.org/wiki/Trust,_but_verify
Доверяй, но проверяй {Doveryai, no proveryai}
which I thought was neat
https://en.wikipedia.org/wiki/Trust,_but_verify
Доверяй, но проверяй {Doveryai, no proveryai}
which I thought was neat
Walking 1:00:00 [3] 3.5 mi (17:09 / mi)
Tried a new parking location and the NCRB for a few brief weights. I prefer emptier gyms, maybe I'll have to suck it up though.
Round trip from lot to EECS and NCRB was around 1.3, then the evening dog walk was a bit over 2 miles, so not a complete waste of a day.
Round trip from lot to EECS and NCRB was around 1.3, then the evening dog walk was a bit over 2 miles, so not a complete waste of a day.
Tuesday Sep 6, 2016 #
4 PM
Running 34:22 2.26 mi (15:12 / mi) +53m 14:11 / mi
ahr:147 max:196 slept:6.0 weight:219lbs shoes: Brooks Ghost Blue
A nice try anyway
Monday Sep 5, 2016 #
Note
took bike around block, reaches all gears, shifts fine, maybe slightly wrong tension since it's not silent in like ~3rd smallest.
Friday Sep 2, 2016 #
Note
mtb doesn't throw chains (idiot fix: actually pop the master link all the way open)
reaches 11 and the 42
Isn't perfect but might work. May continue to dial it in
reaches 11 and the 42
Isn't perfect but might work. May continue to dial it in
Thursday Sep 1, 2016 #
Note
i'm not sure why I was a lazy bastard and didn't bike in today. couldn't get moving in the morning. i really really need to pack up the bike the night before so it can be autopilot.