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

Training Log Archive: Mr Wonderful

In the 31 days ending Aug 31, 2017:

activity # timemileskm+m
  Biking21 20:21:22 200.39(9.8/h) 322.5(15.8/h) 1537
  Orienteering2 7:22:20 21.83(20:16) 35.13(12:35) 163039c
  Running9 5:45:22 30.42(11:21) 48.96(7:03) 329
  Walking6 2:48:50 7.7(21:56) 12.39(13:38) 37
  Weights1 10:00
  Adventure Race1 1 10
  Total36 36:27:55 260.34 418.98 354439c
  [1-5]34 34:44:30
averages - sleep:6.8 weight:218.1lbs

«»
5:32
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Aug 31, 2017 #

5 PM

Running 1:10:20 intensity: (17 @0) + (37:44 @1) + (25:58 @2) + (4:17 @3) + (1:54 @4) + (10 @5) 5.54 mi (12:42 / mi) +150m 11:43 / mi
ahr:139 max:180 shoes: Brooks Ghost Blue

Bird Hills with tour guide Tizoc. He ran with a 20 lb pack; I ran with....a phone.

(I had to drop stuff of with him for Team Kiwi's ARRO booth, and I picked up T's bike for tubeless conversion.)

Wednesday Aug 30, 2017 #

Note

Didn't even make the cut. I'm slipping.
C • Not dedicated enough. 2
8 AM

Biking 1:01:20 intensity: (40 @0) + (48:20 @1) + (12:20 @2) 15.6 mi (15.3 mph) +26m
ahr:130 max:148 slept:7.0 shoes: Long Haul Trucker

My favorite kind of Hines ride: closed for flooding, but not flooded!

I tried a "get up earlier" plan. I got up earlier, but it didn't stick, so I unproductively wasted time at the house before departing. I need to fix that!

Glad I didn't ride in earlier this week. An alley a few hundred meters from work had a body found.

The first light I hit leaving work goes by the scene
11 AM

Walking 10:53 [1] 0.65 mi (16:43 / mi)

12 PM

Walking 10:16 [1] 0.61 mi (16:57 / mi) +4m 16:36 / mi

5 PM

Biking 1:05:29 intensity: (48:00 @0) + (15:52 @1) + (1:27 @2) + (10 @3) 15.62 mi (14.3 mph) +61m
ahr:64 max:159 shoes: Jamis Dragon Sport 29er

Coworker walked out as I was suiting up for the ride, and I forgot to use HRM.

Otherwise nice, pleasantly overcast in places.

Barely over an hour if you take out the train!

Monday Aug 28, 2017 #

6 AM

Biking 1:12:18 intensity: (3:24 @0) + (1:07:04 @1) + (1:50 @2) 16.43 mi (13.6 mph) +19m
ahr:119 max:145 slept:7.0 shoes: Jamis Dragon Sport 29er

I thought I would ride out to the end of the road, only it turns out it was private for the last bit. Nooooo.... I would later learn it started being private earlier, but I missed the sign bombing down the gravel road, probably when I was realizing my intended route back was private and gated (just to the left of this picture).



Nice morning for it!
10 AM

Adventure Race 1 [0] 0.0 mi +10m null / mi

2/3 out of three. We tried to take a shipwreck tour in Alpena, but the 3' rollers had the captain swinging back. Full refund no questions asked, which was nice.

Sunday Aug 27, 2017 #

6 AM

Running 1:05:14 intensity: (21 @0) + (48:40 @1) + (15:44 @2) + (29 @3) 5.54 mi (11:46 / mi) +36m 11:32 / mi
ahr:136 max:158 shoes: Brooks Ghost Swagger

The Algonquin Pathway - a cross country ski loop just west of Sault Ste. Marie.

Nice trail - two track width without the ruts, and flat.

Trying to quickly cram some hay in this barn.

If I was just 3:00/mile faster, I would have done all of it, but I didn't want to miss the tour boat.
4 PM

Walking 34:56 [1] 1.4 mi (24:54 / mi)

Check out the ticket stand for tomorrow's boat ride.
7 PM

Biking 16:08 intensity: (15:31 @1) + (37 @2) 1.29 mi (4.8 mph) +2m
ahr:121 max:147 shoes: Unicycle24

First Michigan ride on the 24" unicycle dear brother sent back with me. Two steps offs in the parking lot, then I started on the path and made my longest ever non step off ride, over a mile, doing the backwards looped dear wife and I walked earlier.

Saturday Aug 26, 2017 #

Event: BFLO - The Ellicottville Adventure Run and Hike(mini-Rogaine)
 
Event: OCIN - St Patrick's Park
 
7 AM

Biking 1:47:54 intensity: (3:42 @0) + (1:30:19 @1) + (12:13 @2) + (1:40 @3) 21.46 mi (11.9 mph) +221m
ahr:124 max:160 slept:7.0 shoes: Jamis Dragon Sport 29er

2020 Mountain Bike O champs site found: Vasa!

I biked from the hotel over to the xc / running start (having missed the turn for the single track trailhead). I had a lot of fun winging down the little single tracks.

No wonder we can't practice for Canadian Hydrocut - ours is all sand!



I wish I had more time to explore more of this part. Then I finally found a marker and worked down to the proper single track, which was also awesome - super fast.

Then back to the hotel, this time I was aware of the MUP so I used that instead of the open road.





11 AM

Biking 1 [0] 0.0 mi +40m

Daughter and I rented a jet boat, which was fun. They handle weirdly compared to a car.
C • Wasn't it fun though? 2

Friday Aug 25, 2017 #

8 PM

Running 31:15 intensity: (49 @0) + (10:34 @1) + (18:42 @2) + (1:10 @3) 2.77 mi (11:17 / mi) +12m 11:08 / mi
ahr:138 max:157 shoes: Brooks Ghost Swagger

Thought about an out and back until I ran out of sidewalk, so I turned it into a sort of lap around/through Northwestern Michigan University.

Thursday Aug 24, 2017 #

8 AM

Biking 1:01:53 intensity: (44 @0) + (1:00:25 @1) + (44 @2) 15.76 mi (15.3 mph) +11m
ahr:123 max:140 slept:7.0 weight:217.8lbs shoes: Long Haul Trucker

Time is not bad considering I felt oomph-less.

I left a little sluggishly - I need to just shut it down after I do something later; instead, mindless browsing. :|

~~

Thanks to silky's note about their valve stem nuts, I learned that Problem Solvers offers a chain tug / derailleur hanger. I know I am supposed to love single speeding....but I'm kind of meh on it, at least with this bike and these legs, so I may use my old 9 sp xram parts and one of those to gear up the orange bike, which would make it a viable commuter - able to get a tired me up the final hills to Plymouth in the evenings, but not spin out at 13 mph on the ride in, and I don't care if it gets salty. Should be inexpensive - a fresh d cable, new 9 sp cassette, new chain, that fancy chain tug.
6 PM

Biking 1:13:56 intensity: (2:10 @0) + (1:10:30 @1) + (1:16 @2) 15.7 mi (12.7 mph) +72m
ahr:118 max:144 shoes: Long Haul Trucker

Back home. So hungry! I tried to stop at the Segway rental place for a candy bar, but they were closed.

Time wasn't terrible, considering tiredness.

I saw two separate cx practice sessions. One guy had flags up and some little barriers to hop. Another group was ripping around on the grass lapping some copses.

Wednesday Aug 23, 2017 #

Weights 10:00 [3]
slept:7.0 weight:216lbs

Sorry I gained weight back, WT teammates. :(

10x 30lb per side "deadlift"
10x push ups
15x situps

x2
8 PM

Running 50:59 intensity: (28 @0) + (44:14 @1) + (6:17 @2) 4.13 mi (12:21 / mi) +14m 12:13 / mi
ahr:131 max:146 shoes: Brooks Ghost Swagger

Dropped Escape off for a new windshield and jogged home easy, not for lungs but to take it easy on legs. Ran on grass where feasible for the first half. Great night for it.

Tuesday Aug 22, 2017 #

Note

World Rogaine Champs map looked fun
C • Interesting way to print co... 1
5 PM

Biking 3:30:08 intensity: (31:36 @0) + (1:51:29 @1) + (49:53 @2) + (8:33 @3) + (2:11 @4) + (6:26 @5) 23.85 mi (6.8 mph) +432m
ahr:119 max:224 weight:218.2lbs shoes: Jamis Dragon Sport 29er

A full circle event. Barbara and Cris, who I only know because of Adventure Racing, which I only tried because of Allison, respectively lent Allison a bike and gave her riding tips at Maybury. She seemed a quick study. Occasionally, when I went to remind her of a technique she had let slide, she was already correcting it by the next obstacle or two or without prompting.

If she bikes this well, I'm moving our expected Fall Challenge finish estimate up several notches.

Monday Aug 21, 2017 #

4 PM

Biking 14:47 [1] 0.55 mi (2.2 mph)
ahr:118 max:132 shoes: Unicycle20

Trick maximum now 67'! (20 m)

Running 31:36 intensity: (24 @1) + (20:47 @2) + (10:25 @3) 3.16 mi (10:00 / mi)
ahr:149 max:157 weight:220.6lbs shoes: Brooks Ghost Swagger

6 laps CCW, 6 laps CW. Very humid.

Originally thought about Newburgh Lake again, but decided to go home and watch eclipse with family.

Smart money for Letchworth's on Syd, but I'll try to make her work for it.

Biking 3:43 intensity: (1:28 @1) + (1:59 @2) + (16 @3) 0.2 mi (3.2 mph) +2m
ahr:142 max:152 shoes: Unicycle20

Could hardly mount up to ride back. So weak!

Saturday Aug 19, 2017 #

8 AM

Biking 1:35:50 intensity: (2:57 @0) + (53:45 @1) + (30:23 @2) + (4:03 @3) + (2:27 @4) + (2:15 @5) 6.48 mi (4.1 mph) +153m
ahr:129 max:196 shoes: Jamis Dragon Sport 29er

More of the trails at a park in Silver Lake, Wisconsin. Brother even tried a skinny, which I can't figure out how to embed.

It was damp and rotting a bit, which didn't help as he approached the end.

We didn't quite get all of the loops, as I forgot to print a map, and we took a breather and never quite got going again, since younger nephew had to go to a work party. He is shown here with a poorly timed photo of the drop he took jumping from the road to the flat grass.

Biking 8:42 intensity: (6:52 @1) + (1:44 @2) + (6 @3) 0.44 mi (3.0 mph) +13m
ahr:127 max:152 shoes: Unicycle20

We thought we'd unicycle to the parking lot we wanted of the trail we wanted to try mountain unicycling, but then realized it was farther than thought.

Biking 12:37 intensity: (7:41 @1) + (4:22 @2) + (34 @3) 0.43 mi (2.0 mph) +9m
ahr:130 max:158 shoes: Unicycle20

For our municycling debut, we opted to take on the intimidatingly named "Tike-onderoga" trail, a truly vicious 0.25 of nearly perfect flat trail with nearly no roots, 0 climb, no switchbacks, no drops, no anything.



We were both around 4-5 step offs on the loop. One root got us both. I learned that unicycles and light mud don't work, since there's no resistance to make balance corrections, and on the final 1/8th mile, the fatigue set in and it was easier to walk off then think and react.

3 PM

Biking 24:40 [3] 0.66 mi (1.6 mph)
shoes: Unicycle20

Another unicycle session, trying to teach younger nephew the ways of the unicycle. I worked on backwards a bit, and did forwards on brother's 24, which rolls so much better than the beat 20 I've been on.

Friday Aug 18, 2017 #

Note

I have power!

Thursday Aug 17, 2017 #

Note

Today's excitement:

The power remains out after a substation blew up. The substation is on my standard unicycle/dog walking route - a few hundred meters from my house. This is the second fire that we could see from our house since we moved in!

Then traffic sucked on the way in, so I took Greenfield and saw the state police blocking traffic to conduct a raid - seems to be quite the place to get opioids.

Wednesday Aug 16, 2017 #

12 PM

Walking 34:44 [3] 1.8 mi (19:18 / mi) +29m 18:23 / mi

Lunch time stroll around the employer's retail property.
4 PM

Running 33:31 intensity: (13 @0) + (1:12 @1) + (20:24 @2) + (11:42 @3) 3.37 mi (9:57 / mi) +49m 9:31 / mi
ahr:150 max:164 slept:6.0 weight:217.8lbs shoes: Brooks Ghost Swagger

Newburgh Lake plus the peninsula I've always wanted to visit.

For the paved portion, I'm trying to run on the grassy side slopes to toughen up ankles for side hilling, so this was CCW to keep both sides in harmony.

Tuesday Aug 15, 2017 #

Note

noooooooooo more tournaments might be added. make....it.....stop......
10 PM

Biking 25:00 [3] 1.5 mi (3.6 mph)
shoes: Unicycle20

Night unicycle to return the DVDs to the library, one day late. The irony was we decided to eat the fine to watch the finale, and then there was a huge ring scrape on the disc so we ended up buying the damn episode as well. :|

Monday Aug 14, 2017 #

Note

Only four tourneys, so I can host an o meet I think. Once I finish this paper, I'll see what's what. Combo night/day o? Vote in comments.
C • Anything! 1

Saturday Aug 12, 2017 #

8 AM

Biking 13:45 [3] 0.53 mi (2.3 mph) +11m
shoes: Unicycle20

Went to practice, but my seat post kept twisting. There is no knurling at the spot where the clamp clamps when you have it at the max line. Everywhere else: yes, knurled. Max line position: no knurling under clamp. Went home and dropped the seat an inch or so, which is less pleasant on the knees but at least the seat doesn't rotate anymore.
10 AM

Biking 38:00 [3] 1.4 mi (2.2 mph) +2m
shoes: Unicycle20

I decided to make a pareto chart of my trick-in-development. I counted how far each attempt went, binning it into 2' baskets. Here is the distribution of the 64 attempts. You can see I mostly commonly make 8', which is roughly equal to two crank revolutions...perhaps not a huge surprise.

Running 14:08 intensity: (19 @0) + (4:32 @1) + (8:59 @2) + (18 @3) 1.26 mi (11:13 / mi) +5m 11:04 / mi
ahr:136 max:157 shoes: Brooks Ghost Swagger

Sick wife = Panera soup retrieval. Easy when you pre order - just jog in, grab a bag, any bag really, and sprint out.
1 PM

Biking 35:11 intensity: (21:14 @1) + (5:50 @2) + (3:32 @3) + (2:56 @4) + (1:39 @5) 1.01 mi (1.7 mph) +1m
ahr:138 max:187 shoes: Unicycle20

50% improvement in expected distance. I feel on the cusp of a breakthrough - I can feel when I've got it almost locked. Everything moves slower, it's more relaxing. I normalized by the runs so this should be a probability chart now. You can see the orange session starting to smear outward, and not quite as clumped at the low/no distance.

Wednesday Aug 9, 2017 #

Note

Considering dropping my 34T front to 32 or 30 for WT, since I don't remember spinning out much except during the short courses when I was too tired to care anyway.
C • My absolute favorite gear calculator 4
12 PM

Walking 34:18 [1] 1.83 mi (18:46 / mi) +1m 18:44 / mi

Buddy and I eat lunch on Wednesdays and have taken to walking around a little after. We decided to explore the MUP near the trash heap mall. Surprisingly wildlife-y, with herons and ducks near the ponds.
5 PM

Running 32:48 intensity: (10 @0) + (2:29 @1) + (26:37 @2) + (3:32 @3) 3.12 mi (10:31 / mi) +34m 10:10 / mi
ahr:144 max:161 shoes: Brooks Ghost Swagger

Steve was a little close for comfort at Green Corn Moon.

The two track part was wide so no PI ankle worries.

Biking 23:56 intensity: (15 @0) + (23:41 @1) 0.7 mi (1.8 mph) +1m
ahr:117 max:132 shoes: Unicycle20

Legit 20 foot length on new trick, a pair of 16 foot runs, still mostly 0-2'.

Tried to ride on a narrow curb but couldn't get started.

I can now hop a half dozen times, but I have to cheat and start by holding onto something (pole, railing).

Walking 43:43 [3] 1.41 mi (31:00 / mi) +3m 30:47 / mi

dogs + ice cream = slllloooooooooow

Tuesday Aug 8, 2017 #

8 AM

Biking 1:03:14 intensity: (1:11 @0) + (55:51 @1) + (4:26 @2) + (33 @3) + (26 @4) + (47 @5) 15.78 mi (15.0 mph) +11m
ahr:124 max:190 shoes: Long Haul Trucker

Leisurely and late ride into work. I should really pack at dinner time the night before, and also be less lazy when I get up.

Weather was terrific! Upside to later departure: mostly empty roads.

LHT now has 1000 miles.
4 PM

Biking 1:04:29 intensity: (49:38 @1) + (11:14 @2) + (3:11 @3) + (26 @4) 15.75 mi (14.7 mph) +125m
ahr:133 max:173 shoes: Long Haul Trucker

Not too bad, traffic was tolerable near work, even through a mild draft when I first got on Hines, and all the intersections were cooperative. Exiting Hines, I came up to Plymouth Road to find some sort of multi fire truck situation, not sure what was up, but my direction was getting through so I wiggled around it. Then I found a new shortcut through some parking lots near the house.

Monday Aug 7, 2017 #

Note

YMMV, but I think the six hour rogaine is my favorite race format.

* Three minute briefings
* Generally more than enough time to plan a good enough route
* Minimal packing - shoes, perhaps a compass, water bottle, anything else = nice to have
* Long enough that a mistake or two isn't fatal
* Short enough that recovery won't be 5 days per your watch
* Better execution (food, pace) is rewarded, but you aren't hosed if you botch either
* Can drive to and from with minimal lodging, and is long enough to justify that driving
* Fitness is also rewarded but going in a little soft you can still survive

More! More of them!

C • Agreed 1
6 PM

Biking 17:57 [1] 0.58 mi (1.9 mph) +1m
shoes: Unicycle20

My general riding was terrible, but the trick is now up to 10', although average is still in the ~3' range for distance.

If I can hit 30', I'll record and post.

I did successfully ride off a low curb, woo woo

Sunday Aug 6, 2017 #

Event: Canadian Championships Long
 

Saturday Aug 5, 2017 #

Event: Canadian Championships Middle
 
Event: Green Corn Moon Rogaine
 
5 PM

Orienteering 5:32:39 intensity: (1:47 @0) + (56:49 @1) + (3:12:54 @2) + (1:16:49 @3) + (3:45 @4) + (35 @5) 16.19 mi (20:33 / mi) +1374m 16:16 / mi
ahr:145 max:185 25c

Green corn moon rogaine.

Measured up the 25c and it was only 11 miles on the scalex- figured I might as well go for them all.

I drew up the standard clockwise figure eight in short order, and it looked like I could have them all in 5:30 if I could survive the hills.

Unfortunately of the gate I stuffed up my first! But it was in the bottleneck, so I said screw it, get it on the way back. Then I was angry so decided to reverse my south route to ccw to save climb and hit water at 3 hrs. This was a good idea.

Southern issues: lost glassses for two minutes exiting 41, then bobbled 51. Otherwise okay....even got my first 62 okay....then disaster. 32 looked easy, but I managed to miss it several times. Twice I reset at the start finish. I was almost ready to bail and save it for the end when I finally got it. Phew. Then. I got up to 44 and Maletich said he skipped 64, so so I figured I was in good shape in the solos since Aidan was in teams.

That didn't stop me from botching both of my last two 30 pointers!

Third overall, fastest solo woo woo
C • Woo woo indeed! Very well ... 1

Friday Aug 4, 2017 #

7 AM

Running 15:31 intensity: (13 @0) + (2:36 @1) + (10:56 @2) + (1:46 @3) 1.53 mi (10:09 / mi) +29m 9:35 / mi
ahr:143 max:156 shoes: Brooks Ghost Blue

Escape in for some ball joint replacement. 206k, so it beat BMW #1 (more like 180k).

Thursday Aug 3, 2017 #

2 PM

Orienteering 1:49:41 intensity: (3:34 @0) + (1:25:57 @1) + (16:41 @2) + (3:29 @3) 5.64 mi (19:27 / mi) +256m 17:03 / mi
ahr:120 max:158 14c shoes: Roclites 295 2

Breckersville Rec "All Seasons" Course, plus a few detours to visit other interesting-looking sites or add gratuitous climb since it was very much a yellow course otherwise. Good practice for spur/gully I think, and it broke up the trip back from PA.
C • Cool -- this is near where ... 1

Wednesday Aug 2, 2017 #

6 PM

Biking 55:27 intensity: (33 @0) + (14:01 @1) + (40:07 @2) + (46 @3) 14.16 mi (15.3 mph) +206m
ahr:138 max:156 shoes: Long Haul Trucker

Kevin graciously picked up my beloved Thunder Rolls camp chair when I forgot it at Caberfae, so I biked Plymouth Road to Ann Arbor, which is a nice bike ride.

Biking 54:57 intensity: (9:53 @1) + (42:26 @2) + (2:24 @3) + (8 @4) + (6 @5) 14.52 mi (15.9 mph) +118m
ahr:141 max:219 shoes: Long Haul Trucker

Back, while lamenting two fewer reasons to make this ride. :(

Kevin was initially dubious, for which I don't blame him, but by the third bungee cord, it looked solid enough to make it back. My biggest fear was that it would fall off at Plymouth & Green, but it was a rock.

Tuesday Aug 1, 2017 #

Note

Intended for Thursday:



Only a minor detour from the mega-for-me (about 8hr30min without detours) drop off run.

I will add some non marked points naturally to explore what looks like great terrain.

« Earlier | Later »