Training Log Archive: Mr WonderfulIn the 31 days ending Mar 31, 2017:
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| 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 | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||
Wednesday Mar 29, 2017 #
Note
40% of Raccoongaine six hour overall Top 10 populated with SMOC-associated teams. Well done, Michiganders!
Tuesday Mar 28, 2017 #
4 AM
Biking 49:05 [3] 11.4 mi (13.9 mph)
ahr:104 slept:7.0 weight:227lbs shoes: Jamis Dragon Sport 29er
106w,53rpm
Monday Mar 27, 2017 #
Note
Raccoongaine comparisons:
2013: 18.72 mi, +1176m
2014: 19.24 mi, +1429m
2015: 18.52 mi, +1199m
2017: 17.21 mi, +947m
2013: 18.72 mi, +1176m
2014: 19.24 mi, +1429m
2015: 18.52 mi, +1199m
2017: 17.21 mi, +947m
Sunday Mar 26, 2017 #
Event: Raccoongaine
9 AM
Orienteering 5:59:23 17.21 mi (20:53 / mi) +947m 17:50 / mi
ahr:146 max:224 spiked:20/24c slept:7.0
Swept the Raccoongaine western map with BNM carrying my pack and dragging me the last half.
Navigation relatively clean, other than a little wandering on one mega spur, missing a small spring by a few meters on the first pass but a good quick correction, missing an overgrown child control by going high when it was super visible from low, and then getting pushed around a bit near the end. Map almost always made perfect sense even when I bonked for the 4th and 5th hours until I perked up a little for the final.
BNM was a first rate teammate, would happily poach.
I'll have to compare the previous courses - this felt much more physical, not sure if trails were intentionally less in play or what, so that was a hard-fought 17 miles.
You must check the Flickr for Sherpes's suit.
Fun day!
Navigation relatively clean, other than a little wandering on one mega spur, missing a small spring by a few meters on the first pass but a good quick correction, missing an overgrown child control by going high when it was super visible from low, and then getting pushed around a bit near the end. Map almost always made perfect sense even when I bonked for the 4th and 5th hours until I perked up a little for the final.
BNM was a first rate teammate, would happily poach.
I'll have to compare the previous courses - this felt much more physical, not sure if trails were intentionally less in play or what, so that was a hard-fought 17 miles.
You must check the Flickr for Sherpes's suit.
Fun day!
Friday Mar 24, 2017 #
7 AM
Biking 1:03:15 [1] 14.51 mi (13.8 mph)
ahr:107 max:121
112w,53rpm
Thursday Mar 23, 2017 #
9 PM
Elliptical 45:39 2.05 mi (22:16 / mi) +5m 22:05 / mi
ahr:103 max:127
Lightly tapping headphones off ceiling tile
Erg rowing 12:39 0.56 mi (22:36 / mi) +2m 22:19 / mi
ahr:91 max:102
Intended 45 mins, lost mojo
Monday Mar 20, 2017 #
6 PM
Biking 46:50 [3] 12.19 mi (15.6 mph)
ahr:118 max:141 slept:6.0 shoes: Jamis Dragon Sport 29er
141w,61 rpm
Sunday Mar 19, 2017 #
Event: SMOC Heritage Park
Orienteering 1:00:00 [1] *** 2.0 mi (30:00 / mi)
4c
Three groups of beginners:
* The opening 10 person group, which is more than I have command presence for
* The most successful group, an enthusiast pair studying up for their AR debut at Luddington
* A very nice mom learning a lot about orienteering for her son's merit badge while he wandered aimlessly well behind us learning nothing and yet being quite proud of his ignorance
I think deleting white and offering a lesson is a valid setup. Maybe should have host do the 500 m sampler course design and hang for it, keeps me from learning too much.
* The opening 10 person group, which is more than I have command presence for
* The most successful group, an enthusiast pair studying up for their AR debut at Luddington
* A very nice mom learning a lot about orienteering for her son's merit badge while he wandered aimlessly well behind us learning nothing and yet being quite proud of his ignorance
I think deleting white and offering a lesson is a valid setup. Maybe should have host do the 500 m sampler course design and hang for it, keeps me from learning too much.
1 PM
Orienteering 1:21:03 5.67 mi (14:18 / mi) +162m 13:08 / mi
ahr:155 max:222 spiked:24/26c slept:9.0 shoes: Roclites 295 2
Felt fine until #7, lost a couple minutes doing an AR-style increasing radius, finally spotted on other spur. Then 8-9 in the field I started to redline, which I wasn't expecting, ye argh.
Half went red on one other hill, but the biggest mojo wrecker was the stolen #15 - I swept every reentrant on the ridge, checked the flag on the stream, went to #16 and came back just in case.... Unfortunate. How does one feel entitled to steal a flag?
That zapped some snap from my finishing run, so coupled with my extended time at #15 I don't feel my finishing place reflected my status.
I like this format for post hiatus rust busting, and I still think it's good middle/sprint prep for Pig.
Half went red on one other hill, but the biggest mojo wrecker was the stolen #15 - I swept every reentrant on the ridge, checked the flag on the stream, went to #16 and came back just in case.... Unfortunate. How does one feel entitled to steal a flag?
That zapped some snap from my finishing run, so coupled with my extended time at #15 I don't feel my finishing place reflected my status.
I like this format for post hiatus rust busting, and I still think it's good middle/sprint prep for Pig.
Orienteering 33:10 1.8 mi (18:25 / mi) +30m 17:32 / mi
ahr:135 max:178 12c shoes: Roclites 295 2
Flag pickup of southern controls with Barbara.
Returned to find out....BNM and I were taking the stuff back. I don't recall when this was established. Everyone but BNM and me sounded pretty certain about it. Cramped my plans to get home at a sensible time to watch Terminator 2 with a buddy and dear daughter, so instead the movie ran a little late. Ye argh.
Doesn't include the distance for the final three I just ran out and grabbed so I could go home during March.
I shouldn't complain, Igor was there longer, just being delicate.
Returned to find out....BNM and I were taking the stuff back. I don't recall when this was established. Everyone but BNM and me sounded pretty certain about it. Cramped my plans to get home at a sensible time to watch Terminator 2 with a buddy and dear daughter, so instead the movie ran a little late. Ye argh.
Doesn't include the distance for the final three I just ran out and grabbed so I could go home during March.
I shouldn't complain, Igor was there longer, just being delicate.
Friday Mar 17, 2017 #
Note
Useless trivia: My new-to-me bike rack, from brother's loot pile, will arrive having traveled through Warrendale, PA, which is just a few miles from Raccoon Creek State Park.
Further useless TMI trivia in comment.
Further useless TMI trivia in comment.
C • tmi 1
8 AM
Weights 30:00 [3]
5 mins elliptical
20x deep squats snap crackle pop
10x kneeling overhead press, 36 lb dumbbells
4x per side 36lb curls
10x per side lunges with 2x 10 lb dumbbells
10x kneeling overhead press, 36 lb dumbbells, not easy
10x per side 30lb dumbbell curls
approximately 10x per side lunges with 2x10 lb dumbbells (I can't count)
10x kneeling overhead press, 30 lb dumbbells - that 6 lb per dumbbell difference is YUGE!
9x per side curls, 30 lb dumbbells (doing them slower made them harder)
20x deep squats snap crackle pop
10x kneeling overhead press, 36 lb dumbbells
4x per side 36lb curls
10x per side lunges with 2x 10 lb dumbbells
10x kneeling overhead press, 36 lb dumbbells, not easy
10x per side 30lb dumbbell curls
approximately 10x per side lunges with 2x10 lb dumbbells (I can't count)
10x kneeling overhead press, 30 lb dumbbells - that 6 lb per dumbbell difference is YUGE!
9x per side curls, 30 lb dumbbells (doing them slower made them harder)
C • +1 2
10 PM
Biking 1:26:56 [3] 20.77 mi (14.3 mph)
ahr:111 shoes: Jamis Dragon Sport 29er
115w,54rpm
Thursday Mar 16, 2017 #
Biking 1:06:02 [3] 16.34 mi (14.8 mph)
ahr:114 max:133 slept:6.0 weight:225.4lbs shoes: Jamis Dragon Sport 29er
130w,58 rpm
Felt oddly easier. Perhaps there is something to not exercising at 10 pm.
Felt oddly easier. Perhaps there is something to not exercising at 10 pm.
Wednesday Mar 15, 2017 #
Note
Submitted Nitrogaine to Mlive events calendar. Considering reaching out to the MLive employee that caught some of the 2016 Nitrogainers and Igor on game cam.
10 PM
Biking 1:30:47 [3] 18.83 mi (12.4 mph)
ahr:130 max:193 slept:7.0 shoes: Jamis Dragon Sport 29er
95w,60rpm
Tuesday Mar 14, 2017 #
Note
slept:8.0 weight:223.8lbs
You start to second-guess your communication/language skills when you are asked if you are born outside the US for yet another time.
(For the record, Burlington, Wisconsin.)
(For the record, Burlington, Wisconsin.)
Weights 30:00 [3]
shoes: Barefoot
Daughter and I went to work in the basement.
5 mins elliptical
3 rounds of:
20x36lb dumbbell deadlift
20x pushups
She did some chest fly / military press type work, and asked a disconcerting amount of questions about reducing belly fat, of which she has none.
5 mins elliptical
3 rounds of:
20x36lb dumbbell deadlift
20x pushups
She did some chest fly / military press type work, and asked a disconcerting amount of questions about reducing belly fat, of which she has none.
Monday Mar 13, 2017 #
Note
Today's weather is just in time! I got the studs off my winter bike.
~~
My brother bought, for under $200, in one package:
Specialized Sirrus bike w/ Brooks Saddle
Cycle Ops Fluid trainer w/ riser block
Topeak rear rack
He is the deal master.
~~
My brother bought, for under $200, in one package:
Specialized Sirrus bike w/ Brooks Saddle
Cycle Ops Fluid trainer w/ riser block
Topeak rear rack
He is the deal master.
C • Wow 4
Sunday Mar 12, 2017 #
7 AM
Orienteering 1:52:20 5.07 mi (22:09 / mi) +186m 19:54 / mi
ahr:144 max:165 14c slept:6.0 weight:225.4lbs
14c no streamer Chilson sampler with Michelle, plus impoundment land bridge for fun.
Saturday Mar 11, 2017 #
8 AM
Orienteering 3:28:35 8.01 mi (26:02 / mi) +299m 23:20 / mi
ahr:114 max:169 9c
Trail tracks and ~8 or 9c of Nitro scouting. Should be fun stuff, good progress towards all nice all the time.
Thursday Mar 9, 2017 #
Note
My home power is on the "um, updates later" plan.
I am charging five objects at my desk now.
Edit: ~6 pm, won lottery, power restored, while I was building a blanket fort to isolate our living quarters so the little heater could bring the temp up from the 56 deg it had sank to.
I am charging five objects at my desk now.
Edit: ~6 pm, won lottery, power restored, while I was building a blanket fort to isolate our living quarters so the little heater could bring the temp up from the 56 deg it had sank to.
Biking 1:12:23 [3] 12.83 mi (10.6 mph)
shoes: Jamis Dragon Sport 29er
Tuesday Mar 7, 2017 #
Weights 1:10:00 [3]
slept:8.0 weight:225.4lbs shoes: Barefoot
10 mins elliptical
25x 2x36lb dumbbell deadlift
25x pushups
25x 2x36lb dumbbell deadlift
20x pushups
20x 2x36lb dumbbell deadlift
20x pushups
Trying to change studs back to knobbies on orange bike, it's not easy. Studded tires are so tight, plus the tensioning is crude for the single speed. When I am independently wealthy, I'll let the bike shop change tires.
10x per side 2x10lb dumbbell lunge
10x per side 30lb dumbbell curl
10x per side 2x10lb dumbbell lunge
10x per side 30lb dumbbell curl
10x per side 2x10lb dumbbell lunge
10x per side 30lb dumbbell curl
25x 2x36lb dumbbell deadlift
25x pushups
25x 2x36lb dumbbell deadlift
20x pushups
20x 2x36lb dumbbell deadlift
20x pushups
Trying to change studs back to knobbies on orange bike, it's not easy. Studded tires are so tight, plus the tensioning is crude for the single speed. When I am independently wealthy, I'll let the bike shop change tires.
10x per side 2x10lb dumbbell lunge
10x per side 30lb dumbbell curl
10x per side 2x10lb dumbbell lunge
10x per side 30lb dumbbell curl
10x per side 2x10lb dumbbell lunge
10x per side 30lb dumbbell curl
Monday Mar 6, 2017 #
6 PM
Biking 1:21:56 [1] 17.45 mi (12.8 mph)
slept:8.0 weight:227lbs shoes: Jamis Dragon Sport 29er
94w, 53bpm
Saturday Mar 4, 2017 #
10 AM
Orienteering 6:58:33 18.35 mi (22:49 / mi) +604m 20:42 / mi
ahr:129 max:163 spiked:45/47c slept:8.0 shoes: Inov8 Roclite 319
47c for BNM's b-day.
I planned a somewhat ambitious 25 km loop. With a lengthy 13c to go, it was apparent it would go long....and wet...(I sketched it before the monsoon)...and cold (I sketched it in warmer times)...so we improvised a bit on those.
Great day out.
Amazing: no redline. Not sure if long bikes or weights are helping, but didn't blow up and go wonky on any hills, of which there were enough decent ones. Progress!
Great company, the Fishers were pleasantly tolerant of our insane course, even after Kevin rolled an ankle and himself down a hill.
I planned a somewhat ambitious 25 km loop. With a lengthy 13c to go, it was apparent it would go long....and wet...(I sketched it before the monsoon)...and cold (I sketched it in warmer times)...so we improvised a bit on those.
Great day out.
Amazing: no redline. Not sure if long bikes or weights are helping, but didn't blow up and go wonky on any hills, of which there were enough decent ones. Progress!
Great company, the Fishers were pleasantly tolerant of our insane course, even after Kevin rolled an ankle and himself down a hill.
Friday Mar 3, 2017 #
Biking 1:29:47 [3] 17.33 mi (11.6 mph)
ahr:105 max:117 slept:8.0 shoes: Jamis Dragon Sport 29er
Slept 8, still tired when I woke up.
Ooh, 75w! Look out! 52 rpm. That may include the part when I stopped and when to check on a potential break in, but was really just dearest daughter on a late night cereal run.
Ooh, 75w! Look out! 52 rpm. That may include the part when I stopped and when to check on a potential break in, but was really just dearest daughter on a late night cereal run.
Thursday Mar 2, 2017 #
Weights 55:00 [3]
10:00 elliptical, more or less (I need a new router to avoid music interruptions!)
20x 2x36lb deadlift, need more weight! Bar+bumpers? Temp gym membership?
20x pushups bring on the bench
20x situps
General workout pattern:
This basement is freezing!
Start iheartradio app on tv, set to "purity ring station"
Do one set
This basement is roasting!
10x per side 10 lb per side dumbbell lunge
10x 2x36lb dumbbell military press, seated
15x situps
20x 2x36lb dumbbell. Did a couple faster and hr blew up, sure would be nice for that to not happen
20x pushups
15x situps
20x 2x36lb deadlift, need more weight! Bar+bumpers? Temp gym membership?
20x pushups bring on the bench
20x situps
General workout pattern:
This basement is freezing!
Start iheartradio app on tv, set to "purity ring station"
Do one set
This basement is roasting!
10x per side 10 lb per side dumbbell lunge
10x 2x36lb dumbbell military press, seated
15x situps
20x 2x36lb dumbbell. Did a couple faster and hr blew up, sure would be nice for that to not happen
20x pushups
15x situps