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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Mr Wonderful

In the 31 days ending Jan 31, 2018:

activity # timemileskm+mload
  Orienteering5 8:18:34 29.58(16:51) 47.6(10:28) 75514 /99c14%1076.4
  Walking4 2:48:55 7.82(21:36) 12.59(13:25) 322261.6
  Elliptical2 1:15:00 5.0(15:00) 8.05(9:19)165.0
  Biking2 1:06:03 14.09(12.8/h) 22.68(20.6/h)198.1
  Weights2 45:00135.0
  Running1 11:01 1.01(10:55) 1.63(6:47) 48.7
  Total14 14:24:33 57.5 92.54 108214 /99c14%1844.8
  [1-5]14 13:49:41
averages - sleep:4 weight:230.8lbs

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Monday Jan 29, 2018 #

Note
(sick)

I do not recall the last time I was this off my game. Slept 11 hrs last night, was awake for a bit and thought I was okay, got sleepy at lunch time, zonked for 3 more hours.
C • It's been hitting everyone hard. 5

Thursday Jan 25, 2018 #

Note
(sick)

Only four minutes out of third at Extreme O, I'll take it.

http://www.gaorienteering.org/Special_Events/GNC/f...

Tuesday Jan 23, 2018 #

Biking (trainer) 41:03 [3] 10.09 mi (14.7 mph)
ahr:114 max:127 shoes: Long Haul Trucker

137w, 66 rpm

Replacing the 2032 in the sensor restored its operation. The first only lasted a season I guess.

Monday Jan 22, 2018 #

Elliptical 45:00 [3] 3.0 mi (15:00 / mi)
slept:4.0 weight:229.2lbs shoes: Barefoot

Saturday Jan 20, 2018 #

9 AM

Walking 1:16:23 intensity: (7:12 @0) + (24:21 @1) + (26:05 @2) + (7:42 @3) + (11:03 @4) 3.99 mi (19:09 / mi) +59m 18:18 / mi
ahr:135 max:176 shoes: Roclite #2

Wandered around Maybury with K's cousin-in-law Jake, from the Beck entrance stable lot: main road out to the fireplace shelter, back on the more fun trails.

Monday Jan 15, 2018 #

9 AM

Orienteering 2:23:05 intensity: (5:55 @0) + (55:39 @1) + (19:41 @2) + (28:05 @3) + (23:35 @4) + (10:10 @5) 8.46 mi (16:55 / mi) +218m 15:40 / mi
ahr:141 max:200 31c shoes: Roclites 295 2

Another fun extreme o. SMOC longers piled up with mutual mistake heading to 12 on satellite. Then I only saw RLS leaving 15. Allegedly BNM yelled for confirmation but I never heard. Somehow passed RLS when he goofed up plotting. Never saw him
Though. Pretty clean overall, bumped shin once ouch.

Edit: Richard went NE from a junction instead of SE, and dang near reeled me back in despite his extra distance. livelox

5 PM

Walking 58:36 intensity: (2:05 @0) + (35:23 @1) + (15:22 @2) + (4:19 @3) + (1:27 @4) 2.26 mi (25:56 / mi) +241m 19:29 / mi
ahr:131 max:172

Stone Mountain redux. I was a bit tired. :)

Sunday Jan 14, 2018 #

11 AM

Orienteering 33:17 intensity: (4:22 @0) + (14:59 @1) + (4:27 @2) + (7:13 @3) + (2:16 @4) 1.6 mi (20:48 / mi) +58m 18:42 / mi
ahr:127 max:176 10c shoes: Roclites 295 2

Model backwards for warm up and to warm up. It was brr cold this morning!

Orienteering 1:19:38 intensity: (6:04 @1) + (14:53 @2) + (35:48 @3) + (19:26 @4) + (3:27 @5) 5.52 mi (14:26 / mi) +100m 13:39 / mi
ahr:157 max:198 18c shoes: Roclites 295 2

Much better today, felt like I could run more (way less steep). I still had three mistakes:

#2 - drifted right
#4 - should have been more cautious, thought I'd pick up the ditch, imagine I was too far right (see a trend?), overshot, but recognized where I was because of the huge hill to the north, shuffle of shame back to c
#14 - thought I lined up the rootstocks to hit the broad hillside correctly, but was too slow, thankfully about six people were converging on it so easy to correct after seeing people disappear somewhere in what would be the right spot

Not good enough to for 3rd, too competitive, should have done M35.
C • wow two days in front of Sy... 4

Red Sunday - Splits

Saturday Jan 13, 2018 #

8 AM

Orienteering 33:25 intensity: (2:02 @0) + (14:16 @1) + (2:03 @2) + (7:16 @3) + (5:54 @4) + (1:54 @5) 1.52 mi (21:59 / mi) +41m 20:18 / mi
ahr:140 max:198 10c

Fun model. Sampled shoreline for novelty.

Walking 9:13 intensity: (3:47 @0) + (3:40 @1) + (30 @2) + (11 @3) + (1:05 @4) 0.44 mi (20:57 / mi) +23m 18:04 / mi
ahr:111 max:175

Orienteering 1:30:20 intensity: (4:12 @0) + (47:32 @1) + (14:50 @2) + (15:09 @3) + (4:30 @4) + (4:07 @5) 5.57 mi (16:13 / mi) +174m 14:47 / mi
ahr:132 max:189 spiked:14/16c

Narrowly held off SLF. Super good navigating 'cept 9 and 12- my nemeses are small brown lumps on the sides of hills, since I'm missing 10-30 degrees right all day, which for me is too far away to see them. +5 min on each.
C • if you are curious about possible after effects... 1

Red Saturday - Splits

Friday Jan 12, 2018 #

Event: Georgia O-Fest 2018
 
1 PM

Orienteering 1:03:11 intensity: (37 @0) + (13:57 @1) + (34:17 @2) + (5:17 @3) + (5:06 @4) + (3:57 @5) 3.75 mi (16:51 / mi) +132m 15:11 / mi
ahr:141 max:196 14c

Not my finest performance, but fun. Waaaay back from superstar Sydney. Dumbest was parallel (one spur east) to #3, and then terrible to #8 since I thought I found a really crappy ride but probably didn't, so I had to correct back over a hill.

https://www.livelox.com/Viewer/2018-GNC-Middle-Red...

Red Middle distance - Splits

Thursday Jan 11, 2018 #

Note
weight:229.8lbs

Exciting!

https://lostarrowsports.com/calendar/

Go Steve go!
C • rogaines! 2
11 AM

Walking 24:43 intensity: (1:26 @0) + (23:12 @1) + (5 @2) 1.13 mi (21:52 / mi)
ahr:115 max:140

A desperate attempt to avoid puddles at lunchtime. Further confounded by most of the area being elementary schools, which probably don't want middle aged dudes wandering around midday.

Wednesday Jan 10, 2018 #

8 PM

Elliptical 30:00 [1] 2.0 mi (15:00 / mi)
weight:229.4lbs

Should probably go faster than the loping cadence that is natural...but glad to be back at it.

Tuesday Jan 9, 2018 #

Weights 20:00 [3]
weight:229.8lbs

15x pushups
15x 30 lb per side deadlift
15x 10 lb dumbbell from side to horizontal
10x per side 30 lb curl
10x per side bicycle situps

15x pushups
15x 30 lb per side deadlift
10x 10 lb dumbbell from side to horizontal
10x 30 lb per side curls (hard)
10x per side bicycle situps

15x pushups

10x 30 lbs per side dead lift to overhead press (hard)

Biking 25:00 [3] 4.0 mi (9.6 mph)
shoes: Long Haul Trucker

I've lost my cycling seat toughness. So I eased back in. Standard rules apply: Do anything, get to watch the entire movie. I enjoyed Baby Driver.

Then walked movie back, which felt colder than I thought it would.

Monday Jan 8, 2018 #

6 PM

Running 5:09 intensity: (11 @0) + (4:05 @1) + (53 @2) 0.48 mi (10:44 / mi)
ahr:122 max:143 weight:232.6lbs shoes: Brooks Ghost Swagger

A bunch of JayXC's favorite "functional strength / genuine AR" training earlier, unlogged.

To library for family tv + trainer movie.
C • You 2

Running 5:52 intensity: (3:03 @0) + (2:49 @1) 0.53 mi (11:04 / mi) +4m 10:48 / mi
ahr:82 max:107 shoes: Brooks Ghost Swagger

Back from library

Sunday Jan 7, 2018 #

Weights 25:00 [3]
weight:234lbs

15x pushups
15x per side lunges w/out weight
10x per side 30 lb curls
15x situps

x2

Saturday Jan 6, 2018 #

9 AM

Orienteering 55:38 intensity: (27:52 @1) + (25:00 @2) + (2:46 @3) 3.16 mi (17:36 / mi) +33m 17:03 / mi
ahr:138 max:163 shoes: Rossignol skis

More like cross country walking with skis, but fun!

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