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Training Log Archive: Mr Wonderful

In the 30 days ending Jun 30, 2017:

activity # timemileskm+m
  Biking12 21:32:35 192.99(9.0/h) 310.59(14.4/h) 310422c
  Orienteering12 20:29:13 56.93 91.62 247527 /134c20%
  Canoeing1 2:02:41 7.31(16:47) 11.76(10:26) 10
  Running4 1:35:01 8.8(10:48) 14.16(6:43) 40
  Walking2 33:16 1.57(21:12) 2.52(13:10) 34
  Weights1 15:00
  Total26 46:27:46 267.6 430.66 566327 /156c17%
  [1-5]26 44:11:47
averages - sleep:6.5 weight:214.5lbs

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Thursday Jun 29, 2017 #

Note

Registered for Green Corn Moon. Travel plans TBD. Please please another parent be willing to trade Thurs for Sun
C • I'll probably go to Canada,... 2
5 PM

Orienteering 1:17:15 intensity: (1:11 @1) + (33:31 @2) + (42:33 @3) 3.43 mi (22:31 / mi) +130m 20:09 / mi
ahr:151 max:162 8c shoes: Roclites 295 2

Worked the most off trail near Dead Lake. Turns out 69 is really not bad if you just go down the east side of the spur, great woods until just the last little bit. Now I know!

All that's left is a bike loop, we'll see if I get up tomorrow or leave it for later.

Along the way, found an awesome fallen tree setup to try to play on. I need more ups or gloves to jump and hang during the timer.



And then the view before retrieving 71 by car:

Wednesday Jun 28, 2017 #

Note

Foot tmi in comments
C • too much 2

Monday Jun 26, 2017 #

5 PM

Orienteering 6:16 intensity: (1:14 @0) + (1:46 @1) + (1:51 @2) + (1:15 @3) + (10 @4) 0.37 mi (16:57 / mi) +90m 9:40 / mi
ahr:127 max:172 1c shoes: Roclites 295 2

#31 retrieval

Orienteering 32:04 intensity: (50 @0) + (14:35 @1) + (8:59 @2) + (7:35 @3) + (5 @4) 2.03 mi (15:48 / mi) +62m 14:25 / mi
ahr:134 max:165 4c shoes: Roclites 295 2

Lossee Lake. Thanks for the elephant trails to the power line pylon! So much easier!

Also I finally did it CW, rather than my 2x CCW.

Orienteering 1:46 intensity: (4 @0) + (1:13 @1) + (26 @2) + (3 @3) 0.13 mi (13:36 / mi)
ahr:127 max:152 1c shoes: Roclites 295 2

The lovely #48. Great woods, shame almost no one saw them.

Orienteering 14:35 intensity: (5:46 @1) + (3:17 @2) + (5:32 @3) 1.02 mi (14:18 / mi) +74m 11:40 / mi
ahr:139 max:164 2c shoes: Roclites 295 2

53 and 38, from different directions than I did them before.

Orienteering 3:23 [3] 0.15 mi (22:36 / mi) +19m 16:12 / mi
1c shoes: Roclites 295 2

The lovely #58. Shame not many went here. Beautiful cushy pine.

Orienteering 5:23 [3] 0.19 mi (28:19 / mi) +11m 23:56 / mi
1c shoes: Roclites 295 2

#50. Did anyone drink ANYTHING on this course? All but one of these jugs are full...similarly for all of the other stops.

Orienteering 5:43 [3] 0.25 mi (22:53 / mi) +21m 18:08 / mi
1c shoes: Roclites 295 2

Sorry about all of the broken class @ #41. I didn't even notice the trash when I scouted, only saw the metal when I set. People are slobs!

Also, I accidentally spooked a turkey that took off and abandoned its cute little offspring. I gave as much berth as possible.

Finally! This is where everyone got water! I did not predict this, although I suppose it makes sense, since it was probably more like 3-4 hours out, enough to cash out supplies and be ready to gear up to head back, after fighting through the hardest section (Dead Lake)
C • Bustling oasis 2

Saturday Jun 24, 2017 #

Event: Nitrogaine III
 
8 AM

Orienteering 26:52 intensity: (32 @0) + (11:43 @1) + (14:37 @2) 1.03 mi (26:05 / mi) +104m 19:52 / mi
ahr:135 max:150 2c

Orienteering 1:35:50 intensity: (15:52 @0) + (1:09:59 @1) + (9:59 @3) 3.77 mi (25:25 / mi) +216m 21:35 / mi
max:138 13c

Friday Jun 23, 2017 #

8 AM

Biking 3:58:25 intensity: (16:16 @0) + (3:22:57 @1) + (15:37 @2) + (2:21 @3) + (33 @4) + (41 @5) 13.76 mi (3.5 mph) +457m
ahr:112 max:195 15c shoes: Jamis Dragon Sport 29er

Bike O remote points.
2 PM

Orienteering 3:51:13 intensity: (3:09 @0) + (3:33:33 @1) + (10:59 @2) + (2:37 @3) + (35 @4) + (20 @5) 10.39 mi (22:15 / mi) +374m 20:01 / mi
ahr:112 max:180 19c shoes: Inov8 Roclite 319

Nearest the S/F. Long day!

By tomorrow I will hit my 2017 goal of 750 c.

Wednesday Jun 21, 2017 #

Note
weight:214.6lbs

Wimped out on biking. Wasn't feeling 100% and thought I had a meeting which apparently is now 30 minutes earlier and had no one anyway when I finally joined. Argh. I will rationalize that I needed the extra time for some Nitro errands. Now at 50 people!

Tuesday Jun 20, 2017 #

6 PM

Canoeing 2:02:41 intensity: (31:24 @0) + (1:29:09 @1) + (1:11 @2) + (57 @3) 7.31 mi (16:47 / mi) +10m 16:43 / mi
ahr:97 max:154 shoes: Pirate Canoe

Finally under $1 per mile for ye olde pirate canoe.

Nice paddle with BNM, Cris, and Richard from Riverbend up to the dam and back. Thankfully, water temps were nice as Richard and I had mixed success on run and jump in techniques.

Monday Jun 19, 2017 #

Note

Any idea how to qualify for the 2018 master's team, other than "be much faster than you are now"?

Location is unusually appropriate:

http://wmoc2018.dk/index.html (Denmark!)
C • I don't think there is a te... 6
6 PM

Biking 1:45:08 intensity: (2:13 @0) + (45:05 @1) + (42:57 @2) + (12:59 @3) + (54 @4) + (1:00 @5) 19.51 mi (11.1 mph) +416m
ahr:137 max:220 shoes: Jamis Dragon Sport 29er

Slept too late to make 8 am meeting, so did this for penance.

~40:xx for Maybury, probably a personal best.

Sunday Jun 18, 2017 #

8 AM

Running 11:54 intensity: (12 @0) + (5:35 @1) + (3:53 @2) + (2:11 @3) + (3 @4) 0.89 mi (13:22 / mi) +12m 12:50 / mi
ahr:133 max:166 slept:7.0 weight:213lbs shoes: Roclites 295 2

Half jog to the start. Many logs down on that trail to start!

Orienteering 38:23 intensity: (4:31 @1) + (15:15 @2) + (8:27 @3) + (2:03 @4) + (8:07 @5) 2.09 mi (18:22 / mi) +102m 15:57 / mi
ahr:156 max:205 spiked:8/11c shoes: Roclites 295 2

Fun Bishop training course from Igor! I was pretty clean on navigation, which is of course easier when you have no oomph - it was slightly humid and the entire course is uphill, I'm pretty sure.

1. Turn off trail immediate to aim for the hill to the NE then cross over to the hill just before the c.
2. Intended straight, drifted slightly left around the smaller depression between the two hills, no worries, then cross the reentrant for the larger depression then in.
3. Aim at spur, then take right hand reentrant allll the way up, then use big hill to skirt big depression w of c then hit it.
4. Careful down the spur, couldn't reconcile lower stuff south of c but figured it has to drain to the north so minor adjustment
5. Around depression, through saddle, follow it down
6. Aim at marsh to south, then go around. Low visibility and hill was smaller than I thought, then up small reentrant.
7. Back down reentrant, around spur, missed the next reentrant (brushy button) but was watching hills + compass so no worries
8. Hit saddle, hit hill, there's feature, then just waiting to see streamer on approach.
9 up the standard spur, contour around, aim from north end of super ditch, crossed spur but wasn't sure exactly, so tried to split difference going down spur and intercept, but it was tucked up closer to the spur than I expected, overshot by 10-20 m
10 sluggish and slight right, but watched for it to be on a spur
11 accidentally checked first reentrant, noticed wrong shape, gunned it to correct
F immediately to trail, hammer down
C • that's pretty clean run. I ... 4

Walking 27:11 intensity: (14:48 @1) + (10:40 @2) + (1:37 @3) + (6 @4) 1.29 mi (21:06 / mi) +31m 19:37 / mi
ahr:126 max:166

6 PM

Biking 1:05:29 [3] 4.58 mi (4.2 mph) +45m
shoes: The General

Visited a few parks in Hines with my favorite stoker on her trail-a-bike. This works, but I'm wondering if a tandem would be more fun? Also, due to the nature of her left foot, I may set that up clipless if I can figure out how to affix cleats to her old pair of tennis shoes.

Saturday Jun 17, 2017 #

8 AM

Orienteering 3:28:06 intensity: (14:53 @0) + (3:07:57 @1) + (5:16 @2) 8.77 mi (23:44 / mi) +326m 21:17 / mi
ahr:107 max:148 12c slept:6.0 weight:215.6lbs shoes: Roclite #2

Flagged all of the ones Barbara and I scouted in March but apparently had not flagged. With Cris and with 20 lb pack, which got old right around 2 hours (the pack, not Cris).

Biking 2:22:47 intensity: (9 @0) + (1:23:55 @1) + (43:46 @2) + (12:50 @3) + (1:33 @4) + (34 @5) 18.42 mi (7.7 mph) +606m
ahr:134 max:221 1c shoes: Jamis Dragon Sport 29er

Poto +:

* the one parallel error Rick busted me on (depression near a saddle that has a shockingly similar shape to the depression)

* short trail mapping near Halfmoon

* briefly walked out into Blind Lake for cooling

Ground was lightly tacky so I cleaned everything, which was surprising.

My brakes are HOWLING! Embarrassingly loud. Upside: Plenty of warning of my presence for the many hikers.

Walking 6:05 [1] 0.28 mi (21:42 / mi) +3m 21:01 / mi
ahr:105 max:123

I can swim ~150 meters before I need a break.

Tuesday Jun 13, 2017 #

7 AM

Weights 15:00 [1]
slept:6.0 weight:212.6lbs

10x 30 lb per side deadlift
12 push ups
10x 30 lb per side curls
More deadlifts
More push-ups
More curls
8 PM

Running 29:31 intensity: (30 @0) + (5:04 @1) + (7:57 @2) + (8:09 @3) + (4:26 @4) + (3:25 @5) 3.05 mi (9:41 / mi) +1m 9:40 / mi
ahr:151 max:183 shoes: Brooks Ghost Blue

Testing the well. It's slightly deeper. Woo woo

Monday Jun 12, 2017 #

6 AM

Biking (commute with panniers) 1:00:50 intensity: (1:51 @0) + (57:48 @1) + (1:11 @2) 15.71 mi (15.5 mph) +11m
ahr:119 max:147 slept:6.0 weight:213.4lbs shoes: Long Haul Trucker

Measured effort, more or less even made my meeting. Still must get a more efficient packing system, or just get up earlier. Also, my personal phone is on the dining table.
4 PM

Biking (commute with panniers) 1:09:53 intensity: (1:04:19 @1) + (5:11 @2) + (23 @3) 15.61 mi (13.4 mph) +129m
ahr:129 max:157 shoes: Long Haul Trucker

Hot....windy....slow. Did make meeting more or less on time, but not by much!

Sunday Jun 11, 2017 #

8 AM

Orienteering 1:45:45 intensity: (27:30 @0) + (1:17:41 @1) + (34 @2) 4.39 mi (24:05 / mi) +184m 21:19 / mi
ahr:99 max:144 7c slept:7.0 weight:212.8lbs

2nd to last scout? W/ Cris and 20 lb pack.

Saturday Jun 10, 2017 #

10 AM

Biking 20:40 intensity: (4:02 @0) + (16:10 @1) + (27 @2) + (1 @3) 2.04 mi (5.9 mph) +69m
ahr:109 max:154 1c slept:6.0 weight:214.8lbs shoes: Jamis Dragon Sport 29er

Bike O is the only way to scout and set this mega course in a reasonable amount of time, at least not until I'm in Eaton shape.

Orienteering 1:16:58 intensity: (2:21 @0) + (1:12:41 @1) + (1:56 @2) 3.1 mi (24:50 / mi) +114m 22:17 / mi
ahr:110 max:148 5c shoes: Pearl Izumi Hikable Clipless B

Always a fun time out in this section, other than the confusing part I attacked twice having chosen a lousy attack on round one.

Biking 1:19:55 intensity: (2:10 @0) + (1:10:04 @1) + (7:06 @2) + (35 @3) 6.99 mi (5.2 mph) +190m
ahr:118 max:157 5c shoes: Jamis Dragon Sport 29er

S'more bike o.

Poto is 10000x more challenging than the Big M. So....many....drops....

Orienteering 28:32 intensity: (14 @0) + (17:40 @1) + (8:08 @2) + (2:23 @3) + (7 @4) 1.83 mi (15:36 / mi) +41m 14:35 / mi
ahr:129 max:165 1c shoes: Pearl Izumi Hikable Clipless B

"This should take like 5 minutes tops.....and there's a crap ton of new-to-me-not-on-the-map-trails." Half hour later....

Friday Jun 9, 2017 #

Note

A few laps of Cedar Point, and, believe it or not, I may not have overeaten.

Thursday Jun 8, 2017 #

7 AM

Biking tempo (commute sans panniers) 53:27 intensity: (12 @0) + (16:31 @1) + (32:11 @2) + (4:30 @3) + (3 @4) 15.79 mi (17.7 mph) +67m
ahr:141 max:165 slept:7.0 weight:215lbs shoes: Long Haul Trucker

Personal record attempt....successful!

The lights were mostly favorably, and my light technique is improving (crudely, from first sighting, if it's red, pedal! If green, ease up).

I pedestrian'ed myself for my contentious corner. I had jumped on the path to avoid the squeeze point a bit earlier anyway, so it sort of worked, and I ran my bike across the intersection with the walk lights. Worked okay.

I think sub 50 is possible. Not by me, at least not anytime soon. But there were a couple seconds at lights, and power waned a little at the 2/3rds mark. Although perhaps I should define a better time trial zone in this route for performance checking instead of total travel time, something on one of the long hauls between lights with a neutral run up to the start for it.
6 PM

Running 32:23 intensity: (10 @0) + (8:05 @1) + (8:46 @2) + (11:13 @3) + (2:58 @4) + (1:11 @5) 3.06 mi (10:35 / mi) +2m 10:34 / mi
ahr:149 max:204 shoes: Brooks Ghost Blue

Roughly one down, one up on the quarter mile on the gravel track. GNC 2018 prep.
C • Gnc prep, ha! 1

Wednesday Jun 7, 2017 #

5 PM

Biking (commute sans panniers) 1:07:16 intensity: (55 @0) + (1:03:45 @1) + (2:26 @2) + (10 @3) 16.92 mi (15.1 mph) +135m
ahr:118 max:152 slept:6.0 weight:214.2lbs shoes: Long Haul Trucker

Nice ride, with a reserved effort, hoping to do work in the morning.

One "sidewalks are foooooorrrrr...." by a guy who voluntarily turned his car onto a park road where he will, if he goes far enough, encounter at least two separate 30+ pelotons. LOLOLOLOLOLOLOLLOLOLLOLOLL

Tuesday Jun 6, 2017 #

Note
weight:214.8lbs

Excel tells me I'm averaging -1300 calories per day since Ludington, which means I can probably bump up my target by 300 calories to get from 2.6 lbs per week to 2.0 lbs per week, which is probably more sensible.

Current base target was around 2250/day, of which I would only eat back some portion of exercise - eg, 30 mile bike day, then hit 3000-3200. Five mile jog, hit 2500. So maybe I'll shift to 2500/day non exercise and then adjust the + for exercise slightly.

http://www.myfitnesspal.com/food/diary/Mr_Wonderfu...
5 PM

Orienteering 40:54 intensity: (6:10 @0) + (32:04 @1) + (1:45 @2) + (46 @3) + (9 @4) 1.94 mi (21:05 / mi) +112m 17:53 / mi
ahr:108 max:177 2c shoes: Roclites 295 2

Scouting would go faster if I didn't keep finding new trails on what are supposed to be quick/easy checkpoints.

Orienteering 24:39 intensity: (46 @0) + (15:43 @1) + (6:14 @2) + (11 @3) + (42 @4) + (1:03 @5) 1.22 mi (20:13 / mi) +61m 17:29 / mi
ahr:133 max:216 1c shoes: Roclites 295 2

Quick drop from road....ooops! Huge mowed trails! Everywhere!

Orienteering 1:16:52 intensity: (11 @0) + (39:29 @1) + (27:52 @2) + (3:34 @3) + (1:27 @4) + (4:19 @5) 4.11 mi (18:42 / mi) +135m 16:58 / mi
ahr:137 max:221 7c shoes: Roclites 295 2

This loop went better. Some fun spots. Note to participants: find the magic Michigan game trails for easy travel.

Many relocations to tweak/improve niceness.

Tried to run some of the uphills to work on the hr spike problem. Jogging back from last CP didn't feel too bad, although it was mostly sluggish.

Monday Jun 5, 2017 #

8 AM

Biking (commute with panniers) 1:00:40 intensity: (1:10 @0) + (56:34 @1) + (2:51 @2) + (5 @3) 15.68 mi (15.5 mph) +11m
ahr:122 max:152 weight:215.8lbs shoes: Long Haul Trucker

Slight headwind. Mixed lights. Nice and cool

250 working days / year / 12 months / year = 21 cycling rounds trips per commuting month

Today marks my first total cumulative commuting month since moving to Plymouth. A slow start, but here's to many more!
4 PM

Biking (commute with panniers) 1:04:37 intensity: (8 @0) + (32:18 @1) + (21:03 @2) + (9:47 @3) + (1:21 @4) 15.77 mi (14.6 mph) +128m
ahr:139 max:177 shoes: Long Haul Trucker

I worked hard, but couldn't get to an hour. Wind wasn't cooperative, nor were lights, plus I should be faster.

Sunday Jun 4, 2017 #

Event: SMOC - UM North Campus
 
12 PM

Orienteering 27:52 intensity: (20 @0) + (3:11 @1) + (9:16 @2) + (11:10 @3) + (1:41 @4) + (2:14 @5) 2.5 mi (11:09 / mi) +94m 9:59 / mi
ahr:154 max:224 spiked:13/13c

Note that the total is one less than there was on the south course. Why I have missed a flag TWICE this season....I'm not sure.

Pretty winded, time to ramp up running in a big way.

Very fun, great courses, thank you Fishers + Igor for accommodating.
C • AP needs 4
1 PM

Orienteering 20:00 [3] ***
spiked:6/6c

Pickup with Richard. The one I inadvertently skipped was a great location.

Saturday Jun 3, 2017 #

7 AM

Biking 4:23:28 intensity: (27 @0) + (1:26:33 @1) + (2:41:10 @2) + (13:19 @3) + (44 @4) + (1:15 @5) 32.21 mi (7.3 mph) +841m
ahr:140 max:216 shoes: Jamis Dragon Sport 29er

Most of, but not quite, all of the Big M trails. I thought that the graduation party/open house was at 3, plus I cashed out my beverages, plus I was quite tired. Probably needed another 60-90 minutes since there would be some repetition to be absolutely completist. Next time!

Enjoyable stuff. Lots of nice woods. SMOC shouldn't stop for the summer, they should just go up north!

I pictured Kamikaze Syd enjoying some of the downhills on bike or on xc skis.

Friday Jun 2, 2017 #

Note
slept:7.0 weight:216lbs (rest day)

My birthday present to myself yesterday was reasonably sensible eating (with cake, still less than MFP's base + exercise allowance).

Tomorrow...Big M!

If I try to do it all, I should be very close to an appropriate mileage that I can always pad with laps in the parking lot.

Thursday Jun 1, 2017 #

9 AM

Running warm up/down 13:46 intensity: (4 @0) + (16 @1) + (4:41 @2) + (8:45 @3) 1.13 mi (12:11 / mi) +14m 11:44 / mi
ahr:151 max:164 slept:7.0 weight:216lbs shoes: Roclites 295 2

Parked at Green Lake access/W-P trail to take advantage of the nice warmup opportunity Igor suggested.
C • Happy Birthday!!!! 4

Orienteering 1:20:52 intensity: (12:48 @1) + (1:01:29 @2) + (5:52 @3) + (16 @4) + (27 @5) 4.22 mi (19:10 / mi) +207m 16:38 / mi
ahr:142 max:224 16c shoes: Roclites 295 2

Very fun Winnewana course by Igor.

Sloppy to #1 - that's a great course-setting technique, have the "attackpoint" be a bending trail with no idea exactly when to exit. I altered my line for veg and had to shift back.

Just a bit left on #3.

Confused by a bonus lower rock pile on the line to #4, but it's below standard so I should have given it no mind.

Tripped up similarly on #8 with a substandard small depression just NW of the correct small depression.

Really only messed up #16 - had stopped paying enough attention and was one hill off, corrected quickly from trail. But be sure you are in the right place as there are enough extra streamers in various saddles along the way!

Thank you, Igor!
C • Upload to livelox 33

Running warm up/down 7:27 intensity: (4:59 @1) + (2:28 @2) 0.67 mi (11:07 / mi) +11m 10:35 / mi
ahr:137 max:148 shoes: Roclites 295 2

Back to the car

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