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Training Log Archive: Mr Wonderful

In the 31 days ending Jan 31, 2015:

activity # timemileskm+mload
  XC Ski4 6:08:24 20.56(17:55) 33.1(11:08) 523487.1
  Biking4 5:56:30 79.28(13.3/h) 127.58(21.5/h) 5331.9
  Running6 5:21:08 31.68(10:08) 50.98(6:18) 114725.1
  Canoeing1 2:54:06 8.39(20:45) 13.5(12:54) 185.7
  Walking4 51:23 3.01(17:03) 4.85(10:36) 1551.8
  Weights1 30:0030.0
  Total19 21:41:31 142.92 230.01 6581711.7
  [1-5]19 19:31:53
averages - sleep:8.1 weight:208.9lbs

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Thursday Jan 29, 2015 #

Note

so training has suffered, but this is possible for the first time in forever:

C • Holy cats 1
C • Impressive 3
C • Is that a 1up rack I see? 4

Wednesday Jan 28, 2015 #

Note

I flexed and ruined a shirt today. And that's without strength training.



Monday Jan 26, 2015 #

Note

The DNR Conservation Officer Reports can be amusing to read - makes orienteering seem like not much trouble.
C • love this one 2

Sunday Jan 25, 2015 #

6 PM

Biking (Trainer) 1:01:01 intensity: (34 @0) + (1:00:27 @1) 17.02 mi (16.7 mph)
ahr:118 max:130 slept:10.0 weight:210lbs shoes: Jamis Dragon Sport 29er

Saturday Jan 24, 2015 #

8 AM

XC Ski 2:10:28 intensity: (10:41 @0) + (1:49:01 @1) + (9:16 @2) + (1:30 @3) 5.63 mi (23:10 / mi) +143m 21:29 / mi
ahr:115 max:156 slept:9.0 weight:209.8lbs shoes: Rossignol skis

W4J indulged my brilliantly intentioned if woefully underplanned attempt at a point to point Waterloo-Pinckney ski.

We staged the Mini at Pickerel Lake, drove over to the Gerald R Eddy Discovery Center, chatted up the SOLAR group that was doing a winter camping class, and headed out.

The first ~1.5 miles weren't too bad - a few too steep sections that required unclipping. But then it all sorts of hairy, just too much unskiiable. So we called it at the 2.5 mile mark and then did a walk of shame past the hikers.
C • I saw your tracks, which th... 2
11 AM

XC Ski 1:08:55 intensity: (4 @0) + (1:06:16 @1) + (1:40 @2) + (51 @3) + (4 @4) 4.04 mi (17:03 / mi) +115m 15:40 / mi
ahr:120 max:166 shoes: Rossignol skis

After picking up the Mini we stopped at Peach Mountain for a palate cleanser, which was infinitely more skiiable.

Thursday Jan 22, 2015 #

8 PM

XC Ski 1:02:15 intensity: (15 @0) + (55:08 @1) + (6:34 @2) + (18 @3) 3.92 mi (15:53 / mi) +33m 15:28 / mi
ahr:124 max:152 shoes: Rossignol skis

Chose my own adventure at Island Lake. Perhaps not the ideal venue, but location location location. Wiped out a few times during the stint on yellow. I didn't realize the former mtb access trail was marked closed from the Kensington Road side. Going on Kent Lake was fun.
9 PM

Walking 6:33 intensity: (51 @0) + (5:42 @1) 0.25 mi (26:13 / mi) +10m 23:19 / mi
ahr:98 max:118

Peeked at the dam because I had a few minutes before official park closure.

r/mildlyinteresting So the south side of the dam is under control of the Huron Clinton Metropark authority, despite being surrounded by state land.

Monday Jan 19, 2015 #

8 AM

Running 34:34 intensity: (25 @1) + (9:16 @2) + (24:41 @3) + (12 @4) 3.53 mi (9:47 / mi) +3m 9:45 / mi
ahr:153 max:168 slept:9.0 shoes: Brooks Ghost Red

Should have done this yesterday to shake out some of the xc ski soreness (mostly inner thigh).
11 AM

Canoeing 2:54:06 intensity: (1:29:05 @0) + (1:24:21 @1) + (40 @2) 8.39 mi (20:45 / mi) +1m 20:45 / mi
ahr:91 max:147 shoes: Pirate Canoe

Met Rick and Barbara at the fishing lot for Proud Lake. Had fun breaking the ice shelf (2-3") as we put in.



Went up to the weir, chilled a bit, then noticed one of the boats was missing, raced after it. Barbara saved the day by stepping in to make the grab. Note to self: stock dry bag with a spare hat.



Popped in east of the weir, but couldn't go much farther because of ice. Turned around and headed for Milford - had to get creative on breaking ice to make it to the community park.



Finally got it, then worked back to the car.

Great stuff, some fun wildlife sightings - blue heron, muskrat, ducks, swans.
C • Love the winter paddling! 8
4 PM

Walking warm up/down 16:38 intensity: (16:12 @1) + (26 @2) 1.09 mi (15:19 / mi)
ahr:107 max:150 shoes: Brooks Ghost 5s

Running 32:32 intensity: (9:10 @2) + (20:57 @3) + (2:25 @4) 3.11 mi (10:28 / mi) +14m 10:19 / mi
ahr:155 max:177 shoes: Brooks Ghost 5s

Mrs. Wonderful wanted to go for a jog, and as a strong believer in (but not typically a practioner of) doubles, I obliged.
5 PM

Walking warm up/down 16:17 intensity: (15:54 @1) + (22 @2) + (1 @3) 0.99 mi (16:29 / mi) +3m 16:20 / mi
ahr:113 max:153 shoes: Brooks Ghost 5s

Saturday Jan 17, 2015 #

Event: Georgia Navigator Cup / Southeast Interscholastics Championships
 
Event: POCAR 48hr Rogaine
 
10 AM

XC Ski 1:46:46 intensity: (31:13 @1) + (47:35 @2) + (24:45 @3) + (3:13 @4) 6.97 mi (15:19 / mi) +232m 13:53 / mi
ahr:144 max:171 shoes: Rossignol skis

Hit up Peach Mountain. Stinchfield Road was full up, so I went back to the day care - ended up working out since the main park road was less desirable - it's been plowed or cleared, and there's not much of a track on the sides - no chance to enjoy the loss of altitude from the Michigan Radio antenna. Regular trails were all in good-enough-for-me shape, although I wimped out and avoided the sketchiest descents.

My favorite part is the downhill near mile marker #4 on my gps track - such a perfectly manageable glide. I should just do loops around there!
C • That's the best downhill fo... 1

Thursday Jan 15, 2015 #

10 PM

Running 1:21:50 intensity: (6 @0) + (16 @1) + (1:08:06 @2) + (13:22 @3) 7.93 mi (10:19 / mi) +18m 10:15 / mi
ahr:148 max:161 slept:6.0 shoes: Brooks Ghost Red

Wednesday Jan 14, 2015 #

9 PM

Biking (Trainer) 2:55:08 intensity: (25:26 @0) + (2:29:42 @1) 36.03 mi (12.3 mph) +1m
ahr:97 max:114 shoes: Jamis Dragon Sport 29er

Wolf of Wall Street

Thursday Jan 8, 2015 #

9 PM

Biking (Trainer) 1:40:13 intensity: (1:52 @0) + (1:38:21 @1) 22.91 mi (13.7 mph)
ahr:105 max:123 shoes: Jamis Dragon Sport 29er

Jack Ryan: Shadow Recruit Chris Pine is dreamy.

Moved the bike computer to the back wheel, but did not adjust for circumference. Close enough for government work...

Wednesday Jan 7, 2015 #

Note
slept:5.0 weight:207.8lbs

2015 goals include:

Top 10 WT w/ full course!
MAR Point Series 1st Place
Top 10 Great Turtle Sandbagger 5.7
19:59 5k
1:40 half
50 pt AP score

General idea will be to increase consistency of training (Be Like Mike) and decrease weight. First quarter will be run heavy to enable Pig/rogaine, with a gradual bike ramp. A strong effort to at least do some O each week will help immensely. And more paddling, less for racing than just because it's fun to get the canoe out.
C • Well... 4
12 AM

Running 58:24 intensity: (14 @0) + (22:06 @1) + (36:04 @2) 5.3 mi (11:01 / mi) +16m 10:55 / mi
ahr:139 max:149 slept:6.0 weight:209lbs shoes: Brooks Ghost 5s

Mentally applied to Tuesday.

Monday Jan 5, 2015 #

6 AM

Biking 20:08 intensity: (15 @0) + (16:20 @1) + (3:33 @2) 3.32 mi (9.9 mph) +4m
ahr:126 max:147 slept:6.0 weight:207.8lbs shoes: The General

Establishing habits and checking gear. New tights A were not up to the wind. Tingly thighs by one mile! Probably should have used rain pants or another layer. Ow ow ow.

Also, the old motorcycle helmet called to me when I started to get an ice cream headache approaching the lake.

Moose mitts, studs, and using running shoes w/ single layer wool sock were okay, at least on this short duration.

Hopefully tomorrow won't be ~7°F.
C • yikes 3
7 PM

Weights 30:00 [1]
shoes: Barefoot

Radio said most resolutionists are done with the gym after three weeks, so if I do this for three weeks, I should be good to find a gym and it won't even be crowded.
C • Truth be told 1

Sunday Jan 4, 2015 #

6 PM

Running 33:54 intensity: (11 @0) + (42 @1) + (13 @2) + (13:21 @3) + (19:27 @4) 4.12 mi (8:13 / mi) +3m 8:12 / mi
ahr:163 max:177 shoes: Brooks Ghost Red

Well that was a lot harder than I thought it would be.
7 PM

Walking warm up/down 11:55 intensity: (11:34 @1) + (15 @2) + (6 @3) 0.69 mi (17:17 / mi) +2m 17:07 / mi
ahr:109 max:156 shoes: Brooks Ghost Red

Friday Jan 2, 2015 #

10 PM

Running 1:19:54 intensity: (4 @0) + (15:07 @1) + (58:36 @2) + (6:07 @3) 7.68 mi (10:24 / mi) +60m 10:09 / mi
ahr:143 max:162 slept:6.0 shoes: Brooks Ghost 5s

Back to the MagicShine until I can figure out why ZebraLight +3700 mAh = 40 minute run time.
C • Maybe the battery wasn't fully charged. 33

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