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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Mr Wonderful

In the 31 days ending Aug 31, 2016:

activity # timemileskm+mload
  Biking12 14:35:50 224.14(15.4/h) 360.72(24.7/h) 10331423.7
  Orienteering4 6:45:17 20.01(20:16) 32.19(12:35) 37912 /28c42%730.1
  Canoeing5 5:46:09 21.36(16:12) 34.37(10:04) 16592.7
  Walking8 4:16:19 10.17(25:13) 16.36(15:40) 8701.9
  Running2 48:09 4.18(11:31) 6.73(7:09) 10299.9
  Total28 32:11:44 279.85(6:54) 450.37(4:17) 153812 /28c42%3548.3
  [1-5]27 30:47:33
averages - sleep:7.2 rhr:58 weight:217.4lbs

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Wednesday Aug 31, 2016 #

5 PM

Running 21:19 intensity: (11 @0) + (38 @1) + (15:45 @2) + (4:45 @3) 2.02 mi (10:33 / mi) +43m 9:54 / mi
ahr:148 max:158 slept:7.0 weight:217lbs shoes: Brooks Ghost 5s

Hopefully this is how the comeback begins - easy jogs on a gravel path near Hines.

Tuesday Aug 30, 2016 #

Note

Registered for NAOC (flights booked) and soloing Sleeping Bear in a rented boat.
7 AM

Biking 57:33 intensity: (9 @0) + (24:04 @1) + (28:10 @2) + (5:10 @3) 15.64 mi (16.3 mph) +62m
ahr:139 max:163 slept:7.0 weight:217.2lbs shoes: Long Haul Trucker

I know I didn't get out that much...but I had such a successful dodge of toxins and now I have itchy arms, puffiness below eyes, and inflamed upper chest, and a few other random spots. Failure to follow rigorous protocol after chasing errant discs? That's my best guess.

Fortunately, biking vigorously makes the itch disappear.

Unfortunately, sitting at my desk does not.

Finally found lights and a charger, which is about the right time since it's getting dimmer at the time I *should* leave the house.

Kevin pointed out Plymouth to A2 might not be a terrible ride, and Google says only 15 miles from my house to my next class (although I'd overshoot and rinse first probably...unless the room is really big and I can just avoid humans...) so that's now tempting - it'd be better than just Thurs/Friday to work with no recovery days.


5 PM

Biking 1:07:38 intensity: (42 @0) + (54:05 @1) + (12:35 @2) + (16 @3) 16.14 mi (14.3 mph) +184m
ahr:129 max:155 shoes: Long Haul Trucker

Tuesdays around 6 pm must be fast bike night on Hines. I passed no one, and got destroyed left and ride. Packs, solos, whoosh.

Experimented with the Riverside exit off Hines - nice and sleepy.

Monday Aug 29, 2016 #

Note

Wife proposed a 5k / 10k race in Plymouth in late October. But the M40 times are too rough, like 17:xx and 37:xx.

There is a mile race, and the overall male was only 6:30 in 2015....
C • Am I... 2

Sunday Aug 28, 2016 #

2 PM

Canoeing 2:38:37 intensity: (4 @0) + (8:33 @1) + (53:22 @2) + (1:36:38 @3) 10.01 mi (15:51 / mi) +11m 15:48 / mi
ahr:151 max:162 shoes: Pirate Canoe

Nice paddle from Bandemer to just short of the Rapids and back with K & S and BNM

Walking (disc golf) 28:29 intensity: (6:34 @1) + (17:55 @2) + (4:00 @3) 0.8 mi (35:37 / mi) +3m 35:16 / mi
ahr:145 max:159

In case anyone wonders about my long race reticence, check out this recovery walk throwing some discs around

Saturday Aug 27, 2016 #

Event: OCIN - St Patrick's County Park & Madeline Bertrand County Park
 
11 AM

Orienteering 1:57:25 intensity: (13 @0) + (5:31 @1) + (21:46 @2) + (1:12:58 @3) + (16:47 @4) + (10 @5) 8.31 mi (14:08 / mi) +89m 13:41 / mi
ahr:156 max:181 shoes: Brooks Ghost Red

Fun trip to St Patrick's park. I enjoyed the course - very runner oriented but still had lots of choices.

Got very lucky in 5 and 6, flat area with low vis.

Highlight was running in the creek to 11 and then continuing along the river to 12.

I wore old running shoes but spikes would have been a good choice in spots.

To 18 wasn't a mistake per se - I knew where I was I just didn't realize the stream would be less fun to cross and then I had to fight fight to get to a crossing point.

OCIN_St_Patricks_Aug_2016_7 Blue - Splits

Friday Aug 26, 2016 #

7 AM

Biking 1:06:48 intensity: (4:34 @0) + (55:23 @1) + (6:39 @2) + (12 @3) 15.68 mi (14.1 mph) +64m
ahr:123 max:152 weight:217.4lbs shoes: Long Haul Trucker

trainnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn!!!

Great riding temp, just went easy.

Also, have you ever been an idiot, or at least absent-minded, and ride to work, get to your desk, then panic as your laptop is not in either drawer you left it in, and then you wonder if you a) left it out and it was stolen or left with someone else or b) without paying attention packed it home, so then you frantically found a car to borrow, raced home, picked up laptop from Escape because your'e an idiot, and then get back to work. Just me? Oh, okay.
C • At least you found your lap... 1
5 PM

Biking 1:14:24 intensity: (3:32 @1) + (56:37 @2) + (6:56 @3) + (4:28 @4) + (2:51 @5) 15.72 mi (12.7 mph) +135m
ahr:151 max:209 shoes: Long Haul Trucker

Much harder than the trip in. Slowed to catch em all but app wouldn't start.

Wednesday Aug 24, 2016 #

Note

I suddenly find myself available for the North American Champs, if anyone has room in their car.....
C • I'm flying though. 2
7 AM

Biking 59:29 intensity: (21 @0) + (27:58 @1) + (23:58 @2) + (6:27 @3) + (45 @4) 15.48 mi (15.6 mph) +27m
ahr:138 max:173 slept:8.0 weight:218.4lbs shoes: Long Haul Trucker

I heard they raised the egg hatching speed limit in Pokemon Go, so I wondered if I could get any credit biking.

15.5 miles per Garmin
0.0 km per PoGo

It seems not!
4 PM

Biking 58:26 intensity: (53:08 @0) + (5:18 @1) 15.7 mi (16.1 mph) +125m
ahr:62 max:124 shoes: Long Haul Trucker

Good effort to get home in time. Hrm in desk?

Almost missed all of the rain.

Tuesday Aug 23, 2016 #

Note

bike tosses chain like the links are beads and it's Mardi Gras.

Also, can't get into 42.

Otherwise it's going well.

C • Did you swap the chain? 2
C • Bad chain 3

Monday Aug 22, 2016 #

Note

Navigator cup is now four events - Fri sprint, Sat / Sun classics, Mon Extreme

http://www.gaorienteering.org/Special_Events/GNC/G...
C • As an adventure racer. . . 3

Sunday Aug 21, 2016 #

Note

Weekend filled up so I didn't get as far as I wanted with my mtb. As it stands:

* cassette swapped
* derailleur swapped
* chainrings for chainring swapped (single narrow wide 34T (hoping that's in the ballpark) for the three ramped rings)
* front d shifter removed

to be done:

* swap rear d shifter
* string cable and housings

Still tempted by tubeless, and may add grips onto the list since they are off anyway.
C • 34T 3

Saturday Aug 20, 2016 #

7 AM

Biking 3:40:23 intensity: (9:41 @0) + (1:47:48 @1) + (1:06:19 @2) + (32:44 @3) + (3:51 @4) 48.38 mi (13.2 mph) +69m
ahr:134 max:171 slept:7.0 weight:217lbs shoes: Long Haul Trucker

Met one of my autonomous vehicle masters classmates to do Belleville to Lake Erie. Nice ride, and it's almost all on non car path.

He wanted to finish strong and blew my doors off at the end. I have no kick!

Time is ar fashion - not stopped for sightseeing or ice cream.
12 PM

Orienteering 1:25:59 intensity: (1:37 @0) + (1:08:28 @1) + (13:49 @2) + (2:05 @3) *** 3.5 mi (24:34 / mi) +113m 22:20 / mi
ahr:125 max:158 15c shoes: Inov8 Roclite 319

15 poorly hung streamers in the best parts of Bishop. Map later tonight once I fix the spots that aren't the spots I started with (errors or "hey, there's already tape here")
C • can't wait, and thank you. 2

Friday Aug 19, 2016 #

4 PM

Running 26:50 intensity: (12 @0) + (1:39 @1) + (23:05 @2) + (1:54 @3) 2.16 mi (12:25 / mi) +59m 11:27 / mi
ahr:146 max:159 weight:217lbs shoes: Brooks Ghost 5s

Should I even run at 220? Maybe if I stick to soft trails like this...
C • I did 1

Thursday Aug 18, 2016 #

8 AM

Biking 59:06 intensity: (11 @0) + (26:37 @1) + (26:14 @2) + (5:22 @3) + (42 @4) 15.48 mi (15.7 mph) +27m
ahr:138 max:168 slept:7.0 weight:217lbs shoes: Long Haul Trucker

I should really leave two hours earlier, but no one's much complaining so we'll roll with it.

Passed two! Felt better. Reduced temps and increased shade may have helped.
5 PM

Biking 1:09:42 intensity: (18:33 @1) + (38:17 @2) + (12:12 @3) + (40 @4) 16.74 mi (14.4 mph) +137m
ahr:143 max:168 shoes: Long Haul Trucker

Better at start then good fade. Was originally planning tomorrow as well but classmate proposes a 40 miler sat am, and he's in better shape so I'll rest up.

Wednesday Aug 17, 2016 #

Walking 1:00:00 [3] 2.4 mi (25:00 / mi)
shoes: Barefoot

had to hatch...an oddish

Monday Aug 15, 2016 #

Note
rhr:58 slept:7.0 weight:218.2lbs

I'm apparently hyper efficient or underestimating my intake - trend line says 1 lb/week loss. Won't quite get me to the Rage at 200 flat, but at least it's directional. Considering my proximity to dessert venues, anything not upward is probably victory.

Planned bike in thwarted by: slow dogs, and minor house issue.

Sunday Aug 14, 2016 #

3 PM

Walking 4:43 intensity: (5 @0) + (4:38 @1) 0.27 mi (17:32 / mi) +1m 17:20 / mi
ahr:106 max:120 shoes: Inov8 Roclite 319

walk to start

Orienteering 1:06:10 intensity: (3 @0) + (9:14 @1) + (20:55 @2) + (30:29 @3) + (5:29 @4) *** 3.67 mi (18:02 / mi) +68m 17:03 / mi
ahr:151 max:173 spiked:12/13c shoes: Inov8 Roclite 319

Had a good clean run going on a very fun course until I let my guard down, stupidly, on the one with the vaguest approach. Struggled to relocate, but fortunately my give up relocation walk encountered the feature, woo woo so like 5-6 minutes lost.

Adding chenango so I can find this log entry.
C • Everything was pretty vague... 1
4 PM

Walking 2:03 [1] 0.11 mi (19:11 / mi) +1m 18:38 / mi
ahr:121 max:134 shoes: Inov8 Roclite 319

back to car
5 PM

Canoeing 28:24 [1] 1.97 mi (14:24 / mi)
ahr:110 max:124

Took the kayak out briefly since I couldn't charm anyone into canoeing.
6 PM

Canoeing 14:35 [1] 0.21 mi (1:09:26 / mi) +2m 1:07:26 / mi
ahr:116 max:129

Practiced reentry near the swim area. I did not do well. I was not using a paddle float. My kayak balance is not where it was when I went all the time and could regularly stand up. Need more practice.
C • It would be hard to get bac... 2

Saturday Aug 13, 2016 #

8 AM

Orienteering 2:15:43 intensity: (11:27 @0) + (2:01:57 @1) + (1:30 @2) + (49 @3) 4.52 mi (30:00 / mi) +109m 27:54 / mi
ahr:104 max:155 shoes: Roclite #2

semi scouting. Some really nice bits even at this time of year in the usual good spots.

Many potential concepts arise:

Cairn-age
Saddle Up
10 AM

Walking 3:24 [1] 0.18 mi (19:24 / mi)
ahr:104 max:109 shoes: Roclite #2

canoe haul

Canoeing 29:10 [1] 2.07 mi (14:04 / mi) +1m 14:03 / mi
ahr:104 max:117 shoes: Pirate Canoe

Half hour of power paddling
11 AM

Walking 7:40 intensity: (17 @0) + (7:23 @1) 0.22 mi (35:27 / mi) +3m 33:59 / mi
ahr:106 max:125 shoes: Roclite #2

Haul back

Friday Aug 12, 2016 #

10 PM

Walking 1:00:00 [3] 2.5 mi (24:00 / mi)

Garmin says 2.5 miles, Pokemon Go says 2 km.

Thursday Aug 11, 2016 #

7 AM

Biking 1:05:26 intensity: (1:15 @0) + (18:51 @1) + (30:12 @2) + (14:00 @3) + (1:08 @4) 15.65 mi (14.4 mph) +63m
ahr:140 max:170 shoes: Long Haul Trucker

Train+many reds+heat+hiatus does not a pr run make! Thankfully seat time focused in this "Six Weeks to a Better Me" scheme.
4 PM

Biking 1:16:54 intensity: (13 @1) + (37:18 @2) + (39:19 @3) + (4 @4) 15.69 mi (12.2 mph) +132m
ahr:151 max:167 shoes: Long Haul Trucker

Heat + headwind + hiatus = HARD

Wednesday Aug 10, 2016 #

6 PM

Canoeing 1:55:23 [1] 7.09 mi (16:16 / mi) +2m 16:15 / mi
weight:217lbs shoes: Pirate Canoe

https://youtu.be/YVkUvmDQ3HY?t=32s
C • Couldn't resist 2

Friday Aug 5, 2016 #

Note

While I have done no real exercise for awhile, I did rack up 100 km of Pokemon Go, which is impressive if you consider that it only updates distance every four minutes, so depending on your route it's entirely possible to walk an infinite distance without logging anything, and often seems to run close to 1 km per mile. In a way, like orienteering.

So that's roughly 20 mpw of game distance. Sometimes it's not active play, just in my pocket with the dogs or en route to ice cream.

Thursday Aug 4, 2016 #

2 PM

Biking 1 [0] 17.84 mi (64224.0 mph) +9m

Midlife crisis continued: I've always wanted to rent a jetski, so when I had to drop off my daughter at camp near Erie, PA, I did so on the way back.

It's fun, kind of like motorcycling without the risk of being creamed by a tester.
C • sweet. 2

Monday Aug 1, 2016 #

Walking 1:30:00 [3] 3.7 mi (24:19 / mi)
shoes: Keen Sandals

One of today's dumb ideas was trying to walk off the coworker's birthday lunch, forgetting how slow travel with the dogs was. Now to try to fit in all of the homework in time to get up early enough to drive 100 miles north tomorrow bright and early.

http://www.mapmyrun.com/routes/view/1195202227

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