Training Log Archive: Mr WonderfulIn the 30 days ending Nov 30, 2019:
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| 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 | Fr | Sa | |||||||||||||||||||
Thursday Nov 28, 2019 #
2 PM
Walking 29:26 1.29 mi (22:49 / mi)
ahr:106 max:145
Suspended our quest for the observation platform after realizing we were not willing to soak our shoes
Wednesday Nov 27, 2019 #
6 AM
Weights 15:00 [3]
slept:7.0 weight:226.2lbs
25 pushups
10 30x2 squat to overhead
15 each straight and bent leg heel on stair toe raises
x2
10 30x2 squat to overhead
15 each straight and bent leg heel on stair toe raises
x2
Tuesday Nov 26, 2019 #
8 AM
Orienteering 2:04:04 4.52 mi (27:27 / mi)
ahr:92 max:154
Updating the meadow trails mostly, checking out a few mayhem c spots along the way.
Also, there's a huge building going up by the guard shack, will try to rough that in.
Also, there's a huge building going up by the guard shack, will try to rough that in.
Orienteering 36:38 1.51 mi (24:16 / mi)
ahr:86 max:112
Downgrading some trails near the pond to rides or indistinct. Forgot to charge watch, but this was a bit more binary than a few of the trail corrections so not a big deal.
1 PM
Biking (Trainer) 41:10 [1] 9.83 mi (14.3 mph)
ahr:129 max:162 weight:227.2lbs shoes: Long Haul Trucker
A few excursions to higher watts.
140 w, 64 rpm
Finally took a tour and the gym near my house does month to month, with email, in person, or over the phone cancellation. They don't care so much because their primary business is high level people off season. You can do the services a la carte, so say, kick off with a personal trainer session, then do month to month gym membership, or month to month with them writing the workouts. Location, if you don't believe it's immoral to cross train tracks outside of a designated crossing, is just over 1 km m from the house, or 2 km legally. Could conceivably get up, do a little work, get Harvey to day care, then stop in sort of post morning peak, run home to shower (they have them, but with home so close....) then saunter into work a little later.
Downsides: their music is stupid loud, also stupid and loud, and there's no awesome stairs of death, just a regular pedaled stair stepper. Also hard to gage how empty the racks or benches will be at intended time, although it was fine at 10 am (I would be shooting for just after 8). Also he said it gets busy in the summer, but I could suspend as I might be biking a lot anyway.
I always get far more tempted when kiddo has a tournament that's in a gym like this most recent one.
140 w, 64 rpm
Finally took a tour and the gym near my house does month to month, with email, in person, or over the phone cancellation. They don't care so much because their primary business is high level people off season. You can do the services a la carte, so say, kick off with a personal trainer session, then do month to month gym membership, or month to month with them writing the workouts. Location, if you don't believe it's immoral to cross train tracks outside of a designated crossing, is just over 1 km m from the house, or 2 km legally. Could conceivably get up, do a little work, get Harvey to day care, then stop in sort of post morning peak, run home to shower (they have them, but with home so close....) then saunter into work a little later.
Downsides: their music is stupid loud, also stupid and loud, and there's no awesome stairs of death, just a regular pedaled stair stepper. Also hard to gage how empty the racks or benches will be at intended time, although it was fine at 10 am (I would be shooting for just after 8). Also he said it gets busy in the summer, but I could suspend as I might be biking a lot anyway.
I always get far more tempted when kiddo has a tournament that's in a gym like this most recent one.
Monday Nov 25, 2019 #
2 PM
Biking (Trainer) 41:46 [1] 10.33 mi (14.8 mph)
ahr:127 max:146 slept:7.0 weight:226.2lbs shoes: Long Haul Trucker
149 w, 69 rpm
Sunday Nov 24, 2019 #
9 PM
Walking 27:47 1.83 mi (15:11 / mi) +25m 14:35 / mi
ahr:106 max:135
Walking for groceries. Light drizzle, over dressed.
Walking 28:03 1.84 mi (15:15 / mi)
ahr:100 max:119
Saturday Nov 23, 2019 #
Note
Tourney in Grand Rapids
3 PM
Orienteering 1:20:38 2.02 mi (39:55 / mi) +36m 37:49 / mi
ahr:100 max:144 6c
Terrain based attacks on the Seidman permanent course with the Singletrackers and Farkai
Thursday Nov 21, 2019 #
9 AM
Weights 30:00 [1]
Hubris: I'll get up at 5!
Reality: Hit snooze for an embarrassing amount of time
I should try to be more realistic, had I shot for 6 maybe I would have been good to get up instead of blowing through. Next time!
20 pushups
5 per side 30 lb curl
15 per side front lunge
20 situps
15 straight + 15 bend heels on stairs dip and raise toes (shin pain preventer)
20 pushups oof
10 per side 30 lb curl got easier oddly
15 per side back lunge
20 situps
15 straight + 15 bend heels on stairs dip and raise toes (shin pain preventer)
various laying down leg lifts
10 more pushups
Reality: Hit snooze for an embarrassing amount of time
I should try to be more realistic, had I shot for 6 maybe I would have been good to get up instead of blowing through. Next time!
20 pushups
5 per side 30 lb curl
15 per side front lunge
20 situps
15 straight + 15 bend heels on stairs dip and raise toes (shin pain preventer)
20 pushups oof
10 per side 30 lb curl got easier oddly
15 per side back lunge
20 situps
15 straight + 15 bend heels on stairs dip and raise toes (shin pain preventer)
various laying down leg lifts
10 more pushups
Wednesday Nov 20, 2019 #
6 AM
Biking (Trainer) 51:32 [1] 11.23 mi (13.1 mph)
ahr:113 max:135 weight:227lbs shoes: Long Haul Trucker
67 rpm, 116 w
Tuesday Nov 19, 2019 #
8 AM
Weights 25:00 [1]
Bulk leaf pickup delayed for snow, so tried to get as many leaves as possible unearthed. Currently at four or five tarps worth to the curb, will head out for more during gaps. Good adductor. Also my rake handle broke, so will get some good core work.
Unrelated, I caught a rock with my windshield yesterday, which then cracked, but I may nurse it to January so I can still go to metro parks for another five weeks.
Unrelated, I caught a rock with my windshield yesterday, which then cracked, but I may nurse it to January so I can still go to metro parks for another five weeks.
2 PM
Biking (Trainer) 56:40 [3] 14.62 mi (15.5 mph)
ahr:131 max:143 shoes: Long Haul Trucker
I seem peppier midday.
161 w
69 rpm
161 w
69 rpm
Sunday Nov 17, 2019 #
Event: 17° STRASBOURG CITY RACE
Event: SMOC Kensington
1 PM
Orienteering 1:11:47 5.36 mi (13:24 / mi) +138m 12:24 / mi
ahr:159 max:196 19c shoes: Roclites 295 2
Very fun course on new Kensington map.
Steve mentioned Tyler's 72 minute mark, so I had a target in mind, especially on the large final loop. Gave all I could, but got caught in brambles to 16 then had to walk hill to 18, but luckily that downhill to 19 was fast.
Steve mentioned Tyler's 72 minute mark, so I had a target in mind, especially on the large final loop. Gave all I could, but got caught in brambles to 16 then had to walk hill to 18, but luckily that downhill to 19 was fast.
Orienteering 59:38 3.2 mi (18:38 / mi) +61m 17:36 / mi
ahr:120 max:171 9c shoes: Roclites 295 2
NW corner loop. I did it backwards for variety. I did little running...I didn't have much left!
Saturday Nov 16, 2019 #
5 AM
Biking (Trainer) 55:11 [3] 10.95 mi (11.9 mph)
ahr:103 max:113 weight:227lbs shoes: Long Haul Trucker
Plus another 10-15 minutes as I apparently bumped the pause button when using my phone as a flashlight to switch tv shows.
97 w
58 rpm
97 w
58 rpm
Friday Nov 15, 2019 #
6 AM
Biking (Trainer) 52:05 [3] 10.86 mi (12.5 mph)
ahr:109 max:122 slept:8.0 shoes: Long Haul Trucker
Believe it or not, I moved, not to the library or at an o meet
Monday Nov 11, 2019 #
Note
Not much time for exercise when every free moment is shoveling!
Sunday Nov 10, 2019 #
Event: SMOC Silver Lake
1 PM
Running warm up/down 3:06 0.23 mi (13:29 / mi)
ahr:157 max:191
Orienteering 1:19:33 5.76 mi (13:49 / mi) +104m 13:05 / mi
ahr:135 max:181 14c
Fun time on the course. I at least got to see Ian from other SMOC as he was probably finishing up as I ran to my #1.
#4 - nether region deep crossing. :)
#7 - Tried to avoid climb leaving 6 and never quite made sharp enough turns back to the train, has to be 2+ mins of slower travel. Suck it up and climb, man! Or occasionally use a compass....
#10 - Tried to pop over hill, didn't watch compass, got dumped back on originating trail, ouch.
#11 - Tried to avoid climb but going the other way around the pond, I was slow but still sort of okay with that.
#12 - Fun straight run!
#13 - Also well up the thighs, maybe I crossed too soon per LiveLox, haha
#14 - Curious what best way to trail was. BJ thinks back down the hill, versus continuing over. Swamp was again slightly deeper than expected. Looking at LiveLox I think BJ was right, should have gone the other way.
I ran hard to the finish, at least for my current fitness. I wanted to break 80 minutes (probably should have been shooting for 7.7 * 10 = 77 but 80 is a round number), and it was tight, so I didn't even see the family of raccoons I ran right by. Narrow hit the target. I had misread the screen on my way out and thought Scott was at 88 minutes, so I figured 80 would be my best chance at doing alright.
Then I went home and around dinner time just felt awful, not sure why. Went to sleep early, until unfortunately my "buy some stuff" alarm went off, I couldn't find my phone, and it woke up my spouse. I never expected to be asleep before its 9 pm time, so my bad. Felt better by the time it did go off, which is nice, just a light headache now. Weird.
#4 - nether region deep crossing. :)
#7 - Tried to avoid climb leaving 6 and never quite made sharp enough turns back to the train, has to be 2+ mins of slower travel. Suck it up and climb, man! Or occasionally use a compass....
#10 - Tried to pop over hill, didn't watch compass, got dumped back on originating trail, ouch.
#11 - Tried to avoid climb but going the other way around the pond, I was slow but still sort of okay with that.
#12 - Fun straight run!
#13 - Also well up the thighs, maybe I crossed too soon per LiveLox, haha
#14 - Curious what best way to trail was. BJ thinks back down the hill, versus continuing over. Swamp was again slightly deeper than expected. Looking at LiveLox I think BJ was right, should have gone the other way.
I ran hard to the finish, at least for my current fitness. I wanted to break 80 minutes (probably should have been shooting for 7.7 * 10 = 77 but 80 is a round number), and it was tight, so I didn't even see the family of raccoons I ran right by. Narrow hit the target. I had misread the screen on my way out and thought Scott was at 88 minutes, so I figured 80 would be my best chance at doing alright.
Then I went home and around dinner time just felt awful, not sure why. Went to sleep early, until unfortunately my "buy some stuff" alarm went off, I couldn't find my phone, and it woke up my spouse. I never expected to be asleep before its 9 pm time, so my bad. Felt better by the time it did go off, which is nice, just a light headache now. Weird.
Thursday Nov 7, 2019 #
Weights 15:00 [3]
Since it made me super sore, repeated Tuesday. ow ow ow
Tuesday Nov 5, 2019 #
Weights 15:00 [3]
shoes: Barefoot
jumping jack warmup
15 per side lunges
15 push ups how fast they go away
20 situps
x2
15 per side lunges
15 push ups how fast they go away
20 situps
x2
Saturday Nov 2, 2019 #
Note
Tourney in Akron
2 PM
Orienteering 1:56:12 6.86 mi (16:56 / mi) +256m 15:11 / mi
ahr:150 max:214 11c weight:224lbs
Some c from the SE corner of the Python until I mismanaged my time and had to road run it back.
Woods were awesome, map is awesome, course was great. Thanks Boulder Bob!
No kidding on one of the "massive rootstocks!"
Woods were awesome, map is awesome, course was great. Thanks Boulder Bob!
No kidding on one of the "massive rootstocks!"
Friday Nov 1, 2019 #
Note
Do or die time - if I want to make doctor man proud by next checkup, I have 4.5 months to lose about 45 lbs (35 to just catch the edge of the range). Which is right on 2 ish lbs per week, which can be done by someone with more discipline than current me, like various old mes.