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Training Log Archive: Mr Wonderful

In the 31 days ending Mar 31, 2014:

activity # timemileskm+mload
  Biking15 18:59:23 206.67(10.9/h) 332.6(17.5/h) 6191516.0
  Orienteering2 8:14:24 23.22(21:18) 37.37(13:14) 151035 /38c92%968.5
  Walking9 6:17:57 21.87 35.19 659406.1
  Erg rowing4 5:37:45 18.0(18:46) 28.97(11:40) 1295.5
  XC Ski1 1:16:14 5.49(13:53) 8.84(8:38) 66116.3
  Running1 46:27 4.05(11:28) 6.52(7:08)55.3
  Weights1 10:0020.0
  Total32 41:22:10 279.3 449.49 285535 /38c92%3377.6
  [1-5]32 38:43:09
averages - sleep:6.7 weight:198.5lbs

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Monday Mar 31, 2014 #

Note
slept:8.0 weight:199lbs

blah
7 PM

Walking 23:37 intensity: (7:48 @0) + (15:49 @1) 1.25 mi (18:56 / mi) +2m 18:50 / mi
ahr:90 max:100 shoes: Brooks Ghost Blue

Another lap around the sub wearing a 10 lb pack and carrying Dog #1.
9 PM

Biking (Mostly paved) 2:29:44 intensity: (5:31 @0) + (2:01:46 @1) + (19:01 @2) + (3:26 @3) 32.62 mi (13.1 mph) +189m
ahr:121 max:162 shoes: The General

Originally planned as Bandemer and back to get the 19 miles I need for a 100 mile week, I felt good and it was a nice night so I kept going on the B2B trail until Dixboro.

Bike rolls much better with 25 more psi (now at 40).

So I cannot conclusively identify the animal that was snacking on a deer carcass. Long triangular black face, very fluffy black coat, but I didn't notice a skunk stripe. Badgers and wolverines are not fluffy enough. So maybe a more spotted skunk that I didn't get a good look at, that is my best guess.
C • was that a flying pig? 3

Sunday Mar 30, 2014 #

6 AM

Biking 1:06:30 intensity: (1:21 @0) + (1:05:05 @1) + (4 @2) 11.44 mi (10.3 mph) +46m
ahr:111 max:139 slept:7.0 weight:199lbs shoes: The General

Today's question was, could I ride to church without sweating? And the answer appears to be no, even at 26, not with a pack anyway. Thankfully I brought some of those handwipes and a change of clothes (thus the heavy pack).

Stupid night o reflector scuffed my phone's screen cover a little. :(
C • I hear you on that! How aw... 6
1 PM

Biking 42:26 intensity: (1:57 @0) + (37:00 @1) + (2:10 @2) + (1:19 @3) 8.64 mi (12.2 mph) +34m
ahr:119 max:160 shoes: The General

This worked well - from church, we loaded the bike onto the Escape, drove to Brighton for lunch, then the ladies headed off to their craft activity while I took a leisurely ride home.
6 PM

Walking 22:50 intensity: (6:44 @0) + (16:06 @1) 1.24 mi (18:25 / mi) +2m 18:19 / mi
ahr:91 max:102 shoes: Brooks Ghost Blue

w/ 10 lb pack and 11 lb dog (Happy 11th birthday, Bartleby!)
C • Happy Birthday 1
8 PM

Running 46:27 intensity: (40 @0) + (36:35 @1) + (8:55 @2) + (17 @3) 4.05 mi (11:28 / mi)
ahr:125 max:163 shoes: Brooks Ghost 5s

1/4 mile warmup, then a blazing 6 mph for 3 miles, then walked off the rest. Basement = warm

Saturday Mar 29, 2014 #

1 PM

Biking 38:05 intensity: (14 @0) + (3:43 @1) + (8:14 @2) + (16:02 @3) + (9:52 @4) 7.51 mi (11.8 mph) +57m
ahr:155 max:175 slept:7.0 weight:198lbs shoes: The General

I really wanted this to be a supplement to a 2.5 hr morning session, but the parent meeting host was 30 minutes late! (I was invoking the "15 minutes, no prof, no class" rule as he pulled in, grrr), then 20 minutes to get set up, then an excruciating and mostly unproductive 90 minutes of meeting.

Anyways, I'm certainly out of form; I've done this much faster before. Thankfully the student was tolerant.

Orienteering 2:14:12 intensity: (29:41 @0) + (1:43:04 @1) + (1:27 @2) *** 3.98 mi (33:43 / mi) +81m 31:43 / mi
ahr:98 max:150 spiked:9/9c shoes: Inov8 Roclite 319

Bright young man, very studious, he'll get the hang of it. Cool up on the open ridges! I found one of the night o reflectors, woo woo.

Highlight was jumping off a 3" ice shelf as it broke and the marsh threatened to soak my feet.

We encountered a night o participant map hiking with his wife and FULL large packs. They are training for the Wonderland Trail around Mt Rainier. The husband recognized the night o maps we were carrying, which made for a natural conversation starter, and an easy time going backwards to the points they hit.
4 PM

Biking 44:50 intensity: (2:12 @0) + (36:21 @1) + (3:59 @2) + (2:18 @3) 8.03 mi (10.7 mph) +49m
ahr:123 max:161 shoes: The General

Accidentally dropped a glove, had to double back.

Felt like coasting with the former headwind now a tailwind.

Friday Mar 28, 2014 #

Note

What an interconnected world. A British company spills Canadian oil into an American Great Lake.

http://www.chicagotribune.com/news/local/breaking/...
C • Oil slick 1
10 PM

Erg rowing 1:41:42 intensity: (10:44 @0) + (1:30:58 @1) 5.0 mi (20:20 / mi) +1m 20:20 / mi
ahr:96 max:109 slept:7.0 weight:197.8lbs

God Bless America has quite a disturbing opening. Some enjoyable monologues.
C • One of my favorite movies f... 1

Thursday Mar 27, 2014 #

5 PM

Biking 57:54 intensity: (15 @0) + (11:34 @1) + (10:04 @2) + (9:06 @3) + (8:51 @4) + (18:04 @5) 11.47 mi (11.9 mph) +45m
ahr:160 max:217 slept:7.0 weight:197.8lbs shoes: The General

Took it easy over to band practice so as to not arrive as a sweaty mess. I was spotted by one of the guitar players en route.

Despite having "trail" right in the name, Pontiac Trail is a terrible place to ride a bike.

~40 deg and raining at the start, so I finally tested my PreCip jacket and pants for cycling and they worked great. I ended up overdressed with my layers.
C • Did you have your bass stra... 5
9 PM

Biking 55:55 intensity: (18 @0) + (12:13 @1) + (14:46 @2) + (7:06 @3) + (3:23 @4) + (18:09 @5) 10.98 mi (11.8 mph) +70m
ahr:159 max:214 shoes: The General

I took a different route back home. Google said this was longer. It turns out to be shorter, but was waaay sloppy!

Might be time for a new battery for the heart rate strap as I have doubts that I was pegging it, even while overheating a little on a climb. Also, there was similarly too much Z5 on the ride out for the lazy pace.

Wednesday Mar 26, 2014 #

Note
slept:8.5 weight:197.6lbs

Could be a good weekend - bike hopefully during daughter's practice, and then I'm thinking of biking to a nav lesson at ILRA (may as well burn up some night o maps). 1:30 at Spring Mill if anyone's bored and wishes to join.

I'm curious if ILRA will make for a good starting point, since it has the unique feature of being able to see features, compared to our usually heavy forests
C • make some map corrections w... 4
9 PM

Erg rowing 1:27:08 intensity: (23:24 @0) + (1:03:44 @1) 5.0 mi (17:26 / mi)
ahr:93 max:109

Safe passed the time.

Tuesday Mar 25, 2014 #

Note
slept:9.0 weight:200.4lbs

Raccoongaine QR:

http://www.flickr.com/photos/105483324@N04/1340415...

200 lbs? Fudge. Time to buckle down. :(
C • If it makes you feel any better..... 2
7 PM

Walking (Treadmill) 50:15 intensity: (4:52 @0) + (34:57 @1) + (10:26 @2) 3.28 mi (15:19 / mi) +160m 13:18 / mi
ahr:112 max:146

3 mph warmup for ~.25, then 4 mph for the balance, with (4) * 10% grade for .25 miles, with 10 lb pack

Quads are slowly feeling less fried. Uphill is fine - stepping off or down lights 'em up up up they're on fiiiiiire.

Monday Mar 24, 2014 #

Note
slept:7.0 weight:199lbs

I am hobbling today.
7 PM

Biking (Trainer) 42:39 intensity: (5:13 @0) + (37:26 @1) 7.5 mi (10.6 mph)
ahr:94 max:104 shoes: Jamis Dragon Sport 29er

Super lazy spin, just to get some movement in the legs. They are pretty stiff after being idle for any amount of time. My quads are fried. I need to do more stairs and squats.

No blisters! Eveningred's Desitin trick for the win.

Sunday Mar 23, 2014 #

Event: Raccoongaine
 
9 AM

Orienteering 6:00:12 intensity: (19 @0) + (1:40:59 @1) + (1:38:19 @2) + (1:24:28 @3) + (1:09:06 @4) + (7:01 @5) 19.24 mi (18:43 / mi) +1429m 15:13 / mi
ahr:149 max:191 spiked:26/29c slept:7.0 weight:197.8lbs shoes: Roclite #2

Raccoongaine 2014. I knew Eaton would make my category rough, so I tried to be clean and as quick as I could and hope for the best. I didn't have the most point dense route; in hindsight I think west was better. Only three bobbles though, and very minor, which was awesome. (Started up wrong much larger reentrant to 75, but saw boulder and corrected, too much south exiting 72 west, and didn't see high point for 70, ended up south and backtracked up a bit. Somewhat subtle there.)

I had a fun section battling with a woman named Olga. She was jogging on the trails; I was walking. Since I couldn't keep up on the trail, I tried some shortcuts, some with wicked climb, and they always paid off, so I need to get in good hill shape and bee line more.

Finish was awfully tight - by my estimates I think I had about ten seconds to spare, @ 191 bpm there's not much left!

3rd to someone I don't know by 10 points in Men 20-39, which means I needed an extra twenty pointer along the way - not sure how to pick that up!

Fourth overall, pretty happy about that.

1080 Hail to the Chimp
930 MMM
930 Scott Angove
920 Mr Wonderful
920 Kimmo Berg

My order: 30 - 38 - 37 - 45 - 51 - 77 - 76 - 52 - 49 - 50 - 53 - 65 - 75 - 74 - 64 - 63 - 44 - 54 - 55 - 73 - 72 - 32 - 61 - 66 - 57 - 56 - 70 - 39 - 42
C • Nice! Is there a map posted... 9

Friday Mar 21, 2014 #

Note

Ah, nuts, one week late on the permit application. Hopefully not an issue. Time goes so fast....

Tuesday Mar 18, 2014 #

Note
slept:6.0 weight:198.6lbs

Computer remains not fully fixed. 1.4 TB of tv....sniff sniff.

Extra hungry lately. Some sort of subconscious fueling for the rogaine? Or lack of sleep...

Monday Mar 17, 2014 #

Note
slept:5.0 weight:198lbs

Up until 1 am trying to fix my stupid computer. All of my recorded television is in jeopardy. :(

Sunday Mar 16, 2014 #

6 AM

Erg rowing 45:15 intensity: (1:10 @0) + (43:42 @1) + (23 @2) 3.0 mi (15:05 / mi)
ahr:114 max:139 slept:6.0 weight:197.4lbs

Started okay and then faded a bit.
7 PM

Walking 45:00 [1] 3.0 mi (15:00 / mi)
shoes: Brooks Ghost 5s

Padding

Saturday Mar 15, 2014 #

9 AM

Biking 2:36:21 intensity: (56 @0) + (1:43:39 @1) + (39:03 @2) + (12:17 @3) + (26 @4) 28.47 mi (10.9 mph) +129m
ahr:132 max:166 slept:6.0 weight:196.6lbs shoes: The General

It was awesome to get outside. At first I was a little not thrilled about the new three hour practice, but that makes it really easy to get in a 2.5 hour ride, so now I'm all on board.

From Novi over to South Lyon on the sloppy but thankfully not too icy Nine Mile, then up to New Hudson via the clear hammer down rail trail, then some random roads ending up back on Nine before just starting to be worried about being late.

I should arrive earlier next week to get out sooner.

Slow, but who cares, it's early.
C • Nice one. 2
4 PM

Note
slept:3.0

If only every day offered the opportunity for a three hour recovery nap!
8 PM

Walking 44:25 intensity: (21 @0) + (12:11 @1) + (30:01 @2) + (1:52 @3) 2.55 mi (17:25 / mi) +489m 10:55 / mi
ahr:141 max:154 shoes: Brooks Ghost 5s

Holy hades that was work. Also, people who design treadmills that can't hold a normal water bottle at max grade...what are you thinking?

(3.6 mph, 12%, 10 lb)

Friday Mar 14, 2014 #

Note
slept:5.5 weight:196.6lbs

Mackinac 10k might be on the list for 6/7, but my age group is tougher with no long race to pull the better runners. 2013 was 1st: 6:36/mile; 2nd: 6:57/mile, and 3rd: 7:23/mile. This features slightly more climb at the start and then more rollers in the first three. Should probably make sure to keep running in case it happens.
12 AM

Biking (Trainer) 46:12 intensity: (1:07 @0) + (45:05 @1) 7.5 mi (9.7 mph)
ahr:106 max:130 shoes: Jamis Dragon Sport 29er

I was all pumped up from seeing an employee early showing of Ford Mustang Pornography on Wednesday, so I went to fire up a Top Gear but it seems they've been pulled from Amazon Prime's library. Boo.

Thursday Mar 13, 2014 #

11 PM

Walking 2:00:06 intensity: (3:57 @0) + (1:56:09 @1) 8.0 mi (15:01 / mi) +1m 15:00 / mi
ahr:95 max:120 slept:6.0 weight:198lbs shoes: Brooks Ghost 5s

8 mile treadmill walk while watching a movie about an 800 km walk. The Way. Like the main character I drift ahead on treks.

w/ the pack I use for the trainer.

Wednesday Mar 12, 2014 #

7 AM

Walking (Shoveling) 17:08 intensity: (15 @0) + (15:26 @1) + (1:27 @2) 0.25 mi (1:09:17 / mi) +1m 1:08:25 / mi
ahr:122 max:148 slept:5.5 weight:196.6lbs

C • dang your weight s going do... 7

Tuesday Mar 11, 2014 #

6 PM

Walking 39:36 intensity: (23:30 @0) + (16:06 @1) 2.3 mi (17:12 / mi) +4m 17:06 / mi
ahr:88 max:102 slept:6.0 weight:200.2lbs shoes: Brooks Ghost Red

With wife #1, dog #2, and 7 # pack.
10 PM

Biking (Trainer) 1:50:52 intensity: (11:37 @0) + (1:39:15 @1) 18.0 mi (9.7 mph)
ahr:105 max:126 shoes: Jamis Dragon Sport 29er

With pack while drinking a ton of water while watching Capote, definitely higher brow than my usual.

Sunday Mar 9, 2014 #

5 PM

Biking (Trainer) 1:26:36 intensity: (1 @0) + (1:24:57 @1) + (1:38 @2) 15.0 mi (10.4 mph)
ahr:125 max:140 slept:7.0 weight:200.2lbs shoes: Jamis Dragon Sport 29er

Not the finest weekend for food and exercise, but meh we'll get 'er back going here.

Love and Other Disasters passed the time.

Maybe for next winter I will rig up either the Garmin cadence/mileage sensor or run a bike computer on the back wheel.
C • Both work great 2

Friday Mar 7, 2014 #

Weights 10:00 [2]
slept:8.5 weight:197.8lbs

Push-ups, lunges, push-ups, foam roller, push-ups, poor mans clean.

I appear to be sort of back on track, and am encouraged by a 2014 PR this morning.

11 PM

Erg rowing 1:43:40 intensity: (7:22 @0) + (1:36:18 @1) 5.0 mi (20:44 / mi)
ahr:99 max:111

The Last Stand was surprisingly fun entertainment.

I should really do these things earlier without mindlessly puttering about first.

Thursday Mar 6, 2014 #

Note

Given recurring shin discomfort and knowing I'm an ugly plodder, I am tempted to try this during the 2nd of two spring breaks my daughter gets (which frees me to drive to Rochester on a weeknight).

http://runguru.com/digital-gait-analysis/

C • Sounds interesting! 6
3 PM

XC Ski 1:16:14 intensity: (15 @0) + (44:32 @1) + (22:43 @2) + (8:38 @3) + (6 @4) 5.49 mi (13:53 / mi) +66m 13:23 / mi
ahr:136 max:165 slept:6.0 weight:199.2lbs shoes: Rossignol skis

Skied the northern periphery, then cut along Death Trail (one massive log in the middle of a fast downhill, other miscellaneous too-fast-for-me sections) to the main trail terminus at 7 & Beck, then raced back to the car on that mail trail.

Relocating to Brighton this spring won't pan out, so I now I just need to convince my wife that Northville is where it's at. Her commute would be no longer than now, and I could bike to work and Maybury would be good enough for mtb and trails.
C • almost went down to that lo... 2

Wednesday Mar 5, 2014 #

Note
slept:4.5 weight:198.4lbs

10 PM

Biking (Trainer) 1:34:38 intensity: (2:37 @0) + (1:32:01 @1) 15.0 mi (9.5 mph)
ahr:112 max:128 shoes: Jamis Dragon Sport 29er

Itching to get outside, but I was afraid of getting caught out on a longer ride as the temps dropped. :/

Leg continues to have minor tingles. May as well sit on the trainer then I guess.

Upside, the movie was good. Boy Wonder Sort of my kind of movie; ymmv.

Tuesday Mar 4, 2014 #

11 PM

Biking 1:47:33 intensity: (4:15 @0) + (1:43:18 @1) 17.5 mi (9.8 mph)
ahr:105 max:125 slept:5.0 weight:200.2lbs shoes: Jamis Dragon Sport 29er

I'm Still Here is not entering my favorites list.

I keep sitting up on the bike, which is comfortable but not a good idea as I need to be ready to have my hands on the bars all of the time for racing, as hands off the bars immediately preceded my 2013 WT over the bars. At least the session was with 10 lb pack and long sleeve shirt.

POS right leg is a little off. Negligence on post-run stretching or my old nemesis? I envy durable folks.

Monday Mar 3, 2014 #

Note

I spent most of Saturday about three miles from forty miles of hiking trails including groomed xc ski trails. Maybe next year when dear daughter only plays on one of the two teams, I can pop over for a bit.
11 PM

Biking (Trainer) 39:08 intensity: (25 @0) + (38:43 @1) 7.0 mi (10.7 mph)
ahr:110 max:119 slept:6.0 weight:200.2lbs shoes: Jamis Dragon Sport 29er

Had to do some things when I got home, and then post tv show, got into that blah funk where you could be awake for awhile but don't want to do anything, but amazingly got out enough to at least finish Hot Rod, which is not the finest bit of cinema ever produced.

Sunday Mar 2, 2014 #

Walking (Shoveling) 15:00 [3]
slept:8.0

Ate at parity all weekend. We will lower our standards and call that victory.

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