Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Mr Wonderful

In the 31 days ending Jul 31, 2017:

activity # timemileskm+mload
  Adventure Race1 16:41:06 88.37(11:20) 142.22(7:02) 92142c1508.0
  Biking13 12:19:04 114.01(9.3/h) 183.48(14.9/h) 10041084.4
  Walking12 7:32:28 18.89(23:57) 30.4(14:53) 1471082.4
  Orienteering2 3:38:08 10.01(21:48) 16.11(13:32) 45513 /24c54%297.3
  Canoeing1 45:00 1.5(30:00) 2.41(18:38)135.0
  Running1 20:58 1.76(11:55) 2.83(7:24) 142.4
  Total27 41:16:44 234.54(10:34) 377.46(6:34) 252813 /66c19%4149.5
  [1-5]27 40:10:25
averages - sleep:7.8 weight:214.6lbs

«»
16:41
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Jul 31, 2017 #

Note

WT and Epic have roughly the same distance. Yet the terrain is so different, it'll be a struggle to complete it in 30 hours instead of slightly over half of that!

It does look like we have fastest US team on lock. Perhaps a missed opportunity for the team name:

These Colors Don't Run
7 AM

Biking 1:05:19 intensity: (20 @0) + (54:55 @1) + (7:27 @2) + (2:28 @3) + (9 @4) 15.73 mi (14.4 mph) +11m
ahr:128 max:167 slept:5.5 shoes: Long Haul Trucker

Eager to fix my Epic troubles, I decided to go for a full pull, but in hindsight I should have driven in, biked home, and then biked in tomorrow. Or slept more last night. I was a couple minutes late for my early call in, so I fielded it outside sitting on some shady rocks near the building.

truckerfixing - deployed new no-swamps-allowed bike shoes for use on commutes. They have new 0 float cleats (I didn't realize they were float free when I ordered them), so I'll pay attention and see if there's any discomfort. New mountain cleats are the floating versions.
5 PM

Biking 1:27:56 intensity: (1:23:57 @1) + (3:59 @2) 16.35 mi (11.2 mph) +239m
ahr:134 max:150 shoes: Long Haul Trucker

Steps up to the library must be higher than I thought.

I biked too slowly to snag John Wick 2, looks like Passengers instead.

Sunday Jul 30, 2017 #

Canoeing 45:00 [3] 1.5 mi (30:00 / mi)
slept:10.0 shoes: Pirate Canoe

Paddle experiments on Lake Mitchell in Cadillac.

Notes:

Brenda did not enjoy steering with me in the front. She is really close to roughly 50% of my weight I wager, which might explain her muttering something about "bow heavy". I briefly tried single but cadence was "slower" than Brenda was used to, hahahahahahahaha

If you need to cool down while paddle, just get behind Tizoc's blades. Pants soaked!

I could steer Brenda well with her in the front.

Always easy to paddle with BNM no matter who sits where.

Final configs:

Brenda w/ Jens sterning
BNM w/ Tizoc sterning

Time to build my portage training rig in case Bob has us lugging boats a bit.

Friday Jul 28, 2017 #

9 PM

Adventure Race 16:41:06 intensity: (9 @0) + (10:38:51 @1) + (3:55:16 @2) + (1:48:45 @3) + (18:05 @4) 88.37 mi (11:20 / mi) +921m 10:58 / mi
ahr:134 max:177 42c

5th overall (correctly predicted! also got three of the top four, albeit in a slightly shuffled order, but also correctly picked BNM+ for 6th, BOOM). Some things to work on.

Tizoc's heart rate, not mine.

Wednesday Jul 26, 2017 #

6 PM

Biking 27:16 intensity: (7 @0) + (21:30 @1) + (5:25 @2) + (14 @3) 5.02 mi (11.0 mph) +65m
ahr:125 max:153 shoes: Jamis Dragon Sport 29er

To REI for race food and to test the new rear brake pads and new tubeless tires.

Biking 26:12 intensity: (1:09 @0) + (18:40 @1) + (4:37 @2) + (1:46 @3) 5.54 mi (12.7 mph) +46m
ahr:126 max:163 shoes: Jamis Dragon Sport 29er

Some of the nubs burned off, phew.

Biking 15:28 intensity: (14:10 @1) + (1:18 @2) 0.49 mi (1.9 mph) +2m
ahr:127 max:150 shoes: Unicycle20

I swear I degraded on general skill, but new trick improved slightly.

Walking 24:20 intensity: (17:43 @0) + (6:37 @1) 1.0 mi (24:20 / mi) +2m 24:10 / mi
ahr:88 max:101 shoes: Barefoot

The pups are so slow!

Monday Jul 24, 2017 #

7 PM

Walking 41:00 [3] 1.79 mi (22:53 / mi) +6m 22:39 / mi

Sunday Jul 23, 2017 #

2 PM

Biking 11:07 [3] 0.45 mi (2.4 mph) +2m
shoes: Unicycle20

Testing new 4" longer seat post. It's more comfortably, but slightly easier to fall to the side. Also it wasn't as tight as need be.

Then I got to work on more bike fixing - topped off the new two tubeless tires, but couldn't get the next set all set up - the old tire for the single speed is fine, but new wouldn't pop onto the bead (my compressor is only 45 psi max) so it's currently chilling with a tube in it to get used to the right shape.

dragonfixing got new rear pads on.

generalfixing - for some reason, one of the set screws I used to set axle position is not turnable by hex wrench (stripped the 2.5 mm internal, and still too small for 3 mm), and barely turnable by vice grips, like 1/8th turn per clamp twist unclamp sequence, with something like 30 threads to get out, so I guess that will be a process. :(

Biking 23:41 [3] 0.77 mi (2.0 mph) +1m
shoes: Unicycle20

More skills training, slightly more success but nothing close to ready for prime time.
5 PM

Biking 18:24 [3] 0.95 mi (3.1 mph) +2m
shoes: Unicycle20

Since new tire #2 wouldn't seat, I recalled some internet wisdom and threw a tube in it and let it sit for a couple hours, which did the trick.

Also moved the stupid set screw about three more agonizing threads on the single speed. If I had a grinder/dremel and could whittle some flats, I think it'd go better. At some point I squeezed it so much the correct hex won't fit in any more, I should have checked more often in case that might have done the trick at some point.

Saturday Jul 22, 2017 #

4 PM

Biking 18:56 [3] 0.63 mi (2.0 mph) +1m
shoes: Unicycle20

Slept through opportunity to bicycle this morning. So instead I killed a little of the afternoon - perhaps it will cool off in the evening. I sweated a quart in the garage immediately after staring at the bicycle pile.

Some attempt to learn some skills. Not much success yet

Friday Jul 21, 2017 #

10 PM

Orienteering (Night O) 2:38:24 intensity: (21 @0) + (2:28:35 @1) + (8:16 @2) + (1:12 @3) 6.68 mi (23:43 / mi) +301m 20:48 / mi
ahr:117 max:156 spiked:13/13c shoes: Roclites 295 2

Picked up the straggling reflectors with BNM, including a few on the way from last year.

Having now used them, they seem generous enough. Popped from way far away with MagicShine on Medium.

If it storms tonight, we beat it, just a few sprinkles audible and not really getting to us for the last 2-3 c.

Wednesday Jul 19, 2017 #

Note

It appears I have until the end of August to find my passport or get an enhanced license to make WT possible - enhanced should be under 2-3 weeks.

I found the ticket stub, but not the passport.

Brother is re-searching my old pickup back in my homeland - I thought I cleaned it, but should be a quick check and a mail search indicates I had that truck at the airport upon my return.

argh
7 PM

Biking 17:54 intensity: (15:22 @1) + (2:05 @2) + (19 @3) + (8 @4) 0.96 mi (3.2 mph) +3m
ahr:130 max:177 shoes: Unicycle20

I wanted to start learning how to idle (rock back and forth in place), but I could barely get going so I shelved it and lapped the usual dog walk block. Legs on fire. I might need a taller one.

Running 20:58 intensity: (8:32 @1) + (7:19 @2) + (1:27 @3) + (3:26 @4) + (14 @5) 1.76 mi (11:55 / mi) +1m 11:53 / mi
ahr:144 max:221 shoes: Brooks Ghost Swagger

Screwed around with a little jog. One up, one down, but overcooked on third...admittedly I'd had little to drink for awhile and this was immediately bricked from unicycling.

Tuesday Jul 18, 2017 #

2 PM

Biking 24:28 intensity: (9 @0) + (10:48 @1) + (9:06 @2) + (4:25 @3) 1.39 mi (3.4 mph) +6m
ahr:140 max:161 shoes: Unicycle20

Another trip round the cultural center, this time only two tries to lap it. Then switched into trying to ride on the grass, which is not as easy as I thought - also, fatiguing. Then got some mojo and did a decent haul on Adams. Goal will be library with only stops for lights.

Turning turns the legs to fire!
8 PM

Walking 24:05 [3] 0.95 mi (25:21 / mi) +9m 24:37 / mi

Some of the tire swaps completed. Cheated and used the compressor for some. My compressor only does like 45 psi right now, so this is not hugely cheating.

Monday Jul 17, 2017 #

8 PM

Walking 40:52 [3] 1.7 mi (24:07 / mi) +7m 23:49 / mi

Sunday Jul 16, 2017 #

6 PM

Walking 31:00 intensity: (9:02 @0) + (21:58 @1) 1.15 mi (26:57 / mi) +3m 26:46 / mi
ahr:96 max:130 shoes: Brooks Ghost Swagger

Shootin' some b-ball outside of my school

Walking 31:27 intensity: (21:52 @0) + (9:35 @1) 1.36 mi (23:07 / mi) +3m 22:59 / mi
ahr:87 max:94 shoes: Brooks Ghost Swagger

shortish pup walk, 20 lb pack

unintentional block letter #happycoincidences

Saturday Jul 15, 2017 #

Note

truckerfixing

Replaced chain @ 930 miles

KMC X10.93 10 speed 116 links Bicycle Chain, Silver/Grey (1/2x11/128-Inch)
12 PM

Biking 7:11 [3] 0.4 mi (3.3 mph) +2m
weight:213.4lbs shoes: Unicycle20

Muscle memory test: Can I still move a unicycle? I added a fresh 20" tube and tire to my Tree Fort order, and popped 'em on this morning.

1st attempt: one or two pedal instant drop
2nd attempt: nearly 1/4 mile, including a mild bend, before stalling on a mild grade
3rd attempt: successfully back to the house, replete with 90 sidewalk width turn

Legs burned a bit by the end.
9 PM

Walking 17:04 [3] 0.79 mi (21:37 / mi) +4m 21:17 / mi
shoes: Brooks Ghost Swagger

Short pup walk w/ 20 lb pack

Friday Jul 14, 2017 #

7 PM

Walking 38:04 [3] 1.7 mi (22:23 / mi) +2m 22:19 / mi
shoes: Brooks Ghost Swagger

I should ask BNM how she got to 60 lbs. I have two bags of kitty litter, only sitting at 20 lbs. Pupper walk.

Thursday Jul 13, 2017 #

Note

Bike cost vs. bike maintenance. I'm not sure I have an opinion on this either way, just writing it down.

Bike was roughly $1100

* Replaced OE seat, $40
* Replaced OE tires with nearly OE tires, 2*$70
(180)
* Replacing replacement tires, $2*60 (front somewhat optional, not badly worn but thought matchy match would be nice)
(300)
* First cassette and chain, $60
(360)
* 1x upgrade - $300 for shifter, chainring, 11 spd rear d, chain, cassette
(660)
* Replacing 11spd chain, $30 (current at 50%)
(690)
* Grip experiment, $60
(750)
* Tubeless experiment, valves and sealant and tape, $65
(810)
* New BB, $20
(830)
* New brake pads, F&R, 40
(870)


This doesn't count seat bag or feed bag or bottle holders or map holders.

Bike has approximately 4500 miles. I am lousy with maintenance, so maybe chains should last longer if cleaned more often, etc.

Speaking of chains, Trucker is already at 75% chain wear after less than 1000 miles. Tires are still pristine.
7 PM

Walking 44:38 [3] 2.02 mi (22:06 / mi) +7m 21:51 / mi

Puppers with 20 lb pack and occasionally 6 lb pupper.

Slept like 10 hours, still dragged into work. :|

Wednesday Jul 12, 2017 #

6 PM

Walking 39:37 [3] 1.67 mi (23:43 / mi) +7m 23:24 / mi
shoes: Brooks Ghost Swagger

Puppers w/ 20 lb pack. Muggy.

Tuesday Jul 11, 2017 #

2 PM

Walking warm up/down 9:07 intensity: (24 @0) + (5:47 @1) + (2:52 @2) + (4 @3) 0.6 mi (15:11 / mi) +15m 14:04 / mi
ahr:116 max:153 shoes: Roclites 295 2

Orienteering 59:44 intensity: (16:05 @1) + (20:34 @2) + (21:01 @3) + (2:04 @4) 3.33 mi (17:56 / mi) +154m 15:41 / mi
ahr:145 max:170 11c weight:215.8lbs shoes: Roclites 295 2

Revised Bishop.

I was terrible until I crossed into no man's land/bermuda triangle, then I was fine. It was like I couldn't concentrate or think straight.

I tried not to peek prior to going, so on flip I didn't go the exact way I wanted, and miscounted inlets leading to a too-early departure from the swamp, so some parallel reentrants toward the swamp. Then a sloppy path to 2, no big deal, but was not deliberate to #3 and missed wide right, then just stood on the streamer not seeing it (my fault) while trying to make sense of the terrain (right terrain, but streamer at my six).

Almost skipped #5, why do I keep doing that. Then finally okay.

Walking 17:31 intensity: (2:20 @0) + (15:00 @1) + (11 @2) 0.5 mi (35:01 / mi) +12m 32:35 / mi
ahr:104 max:139

swim testing. still want to bring a floatie for WT

Monday Jul 10, 2017 #

Note

Not completely broken up about not riding in today. (it's been pouring for a while)

Resumed mfp'ing thems calories

proposed general training week:

M: work round trip, 30 miles bike
T: {run | paddle} + weights
W: {paddle | run}
R: work round trip, 30 miles bike
F: run
S: Long bike, 30-60 miles
S: AM orienteering 60-90 minutes + optional bonus afternoon activity (paddling?)

I acquired half of the materials to make a canoe trailer for my bicycle (a former kid trailer). I need to fashion the rest (cross bars for canoe, bar to bike, some hitching mechanism), then Newburgh Lake is just three miles away.


7 PM

Walking 54:50 [3] 2.08 mi (26:22 / mi) +38m 24:58 / mi
shoes: Brooks Ghost Swagger

Less of a "look at my workout!" post than a "see why I didn't workout" post. Library, bank, Dairy King, w/ dogs and 20 lb pack.

Unrelated...So I'm neither skinny nor a super cyclist....how would a fit cyclist buy pants? It was all I could do to get something over my thighs that wasn't all saggy in the waist.

Saturday Jul 8, 2017 #

8 AM

Biking 12:57 intensity: (7:47 @1) + (4:43 @2) + (27 @3) 3.29 mi (15.2 mph) +43m
ahr:129 max:153 shoes: Long Haul Trucker

Rode over to meet Steve and Ross for a roll down Hines.

Biking 1:15:49 intensity: (28 @0) + (28:18 @1) + (34:48 @2) + (9:50 @3) + (2:25 @4) 19.04 mi (15.1 mph) +142m
ahr:139 max:176 shoes: Long Haul Trucker

Original destination was Outer Drive.

We did encounter a flooded Middlebelt.



So we carried our bikes up and over. We'd later learn this was a good call because it was bottom bracket deep, based on another ride who bombed through as we returned.



We chanced Inkster, since you could at least see the painted line. I almost kept my feet dry by stutter pedaling. Steve did not. But our feet dried quickly either way.





I hadn't made it bike shoe shopping yet, so it was Brooks Ghosts mashing my candies, which wasn't too bad.

Biking 20:08 intensity: (18:00 @1) + (2:05 @2) + (3 @3) 4.5 mi (13.4 mph) +48m
ahr:128 max:152 shoes: Long Haul Trucker

Back towards home. I was able to help retrieve a loose dog. It got away from the entrance to a building. Then it ran back towards its people before overshooting them, then it looked friendly and seemed to think I was fun to chase, so I let it catch me, then I petted it and grabbed its collar. It was nice to be helpful.

Thursday Jul 6, 2017 #

8 PM

Walking 38:53 [3] 1.58 mi (24:34 / mi) +33m 23:04 / mi

Tuesday Jul 4, 2017 #

7 AM

Biking 49:38 intensity: (3:18 @0) + (16:53 @1) + (25:15 @2) + (1:53 @3) + (32 @4) + (1:47 @5) 4.26 mi (5.1 mph) +141m
ahr:135 max:200 shoes: Jamis Dragon Sport 29er

Casual ride with my nephews at some new to me and relatively new to the area trails at Silver Lake....Wisconsin.

Trails were twisty with features. They suited my nephews' BMX background. We eventually parked the youngest nephew at the back of our line so he wouldn't try anything too crazy.

Our collection of bikes was assorted - I had my 29er XC hardtail. Dear brother was on a classic 26" hardtail, ~60 mm Barracuda that wasn't shifting, and the nephews were on full suspension 26s, one all mountain looking and the other at least all mountain if not nearly downhill.



We naturally had several wheelie contests - brother crushed as always.



And this was a good ride, even at its timid pace because I heard some more noises from my bike, and also during my own wheelies, my shoes desoled themselves.



I was thinking of picking up a replacement set - one more hikable bike shoe and then one maybe more road specific to ride to work in, that I wouldn't walk through swamps in for the benefit of my cube mate....I guess it's that time!



Sunday Jul 2, 2017 #

8 AM

Biking 3:37:38 intensity: (8:57 @0) + (3:26:32 @1) + (1:39 @2) + (30 @3) 32.66 mi (9.0 mph) +245m
ahr:111 max:154 slept:8.0

The "I think 29ers are too unwieldy, smaller wheels are more nimble" Folding Bike Fifty Kilometer Trail.

Several years ago, when I had friends who would walk to lunch, I picked up a pair of unspectacular old Dahon folding bikes off craigslist - the pair was about $75. I wasn't using them much, so I eventually transferred them to my brother in Wisconsin.

He pitched a get dropped off and ride back scenario. Finally, the weather and visit timing and lack of basketball tournament cooperated. I would take the looser-but-adjusts-higher yellow one. Erik installed his newly acquired Brooks saddle on the tighter blue one.

Dear mother drove us down to East Dundee, Illinois.



The bikes fit in her Fusion truck without much trouble.



Some assembly required.



then ready to go!



Eventually we found our way onto the Fox River Trail from our random side street parking.

Immediately we found a cool but marked-as-uncrossable bridge.





The first section would prove to be the skills section. The most twists, turns, and climbs. Shortly after a mosquito-infested stop here in some pines for a drink, we went from band-break-rubber-burning downhills to hills so steep I couldn't pedal seated without standing up, as the front wheel would pick up.





Then we entered the picture-less slog from Crystal Lake to McHenry. This was the straightest and most sun-exposed. Also, without checking the track, it seems like a mostly light uphill grade.

Finally, we arrived in McHenry and took a drink break, and also verified one of the few jig jogs on our route.







This water looked inviting.



We brought an assortment of tools in case of mechanicals. Fortunately, we only had two dropped chains (one a piece), and I stopped to zip tie a cable too close to the chainring. But that doesn't mean they were perfect - the friction shifters were not full of friction, so occasionally this was the way to hold a gear.



We took a few shots near one of our beloved Glacial Park. Many hijinks have ensued here, such as getting a literally mile of kite string out floating a kite way over the main marsh, and also riding unpowered big wheels down steep slopes way before we ever saw Jackass.







This nearly cost us. Two people had jumped on their bikes right after our last vista stop, and they passed us as I insisted with needed a "picture with water background".



But we were able to reel them in before the next town's most likely stops.

During the final few blocks, we detoured to my elementary school. The oldest, most original part was torn down, something about "no longer safe". RIP original Brookwood Elementary.



Finally tallies:

* Were passed eight times
* Passed three people
* Three sizable puddles ("water crossings")
* Four bike comments:

"Love your bikes"
"Where did you get those?"
"Cool bikes"
"Does that make it harder?" (Yes, it's awful, was the response)

And approximately 41,000 revolutions of each the 16" wheels.







Saturday Jul 1, 2017 #

6 PM

Biking 19:02 [3] 1.58 mi (5.0 mph) +6m

Shake out. This increasingly became: How long can we wheelie these folding bikes? And the answer is: until the brakes do something funny.

« Earlier | Later »