Training Log Archive: Mr WonderfulIn the 31 days ending Aug 31, 2018:
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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 | ||||||||||||||||||||||||||||||||||||
Friday Aug 31, 2018 #
Note
weight:212.8lbs
I'm sure fluctuations are ahead, but that number ^^^^ is more than 30 lbs less than the highest I saw before getting whupped at Caberfae. Woo woo
C • Dang 1
Thursday Aug 30, 2018 #
7 PM
Walking 1:12:49 3.1 mi (23:29 / mi) +15m 23:08 / mi
ahr:92 max:155
Beautiful night for it. After so many sweat fests, this was pleasant.
10 PM
Biking 1:48:28 21.7 mi (12.0 mph) +179m
ahr:101 max:142 weight:214.2lbs shoes: Long Haul Trucker
I'm getting slower, but the 10 kg pack is getting less and less noticeable.
TWO skunks (and I was really close to the first when spotted)
Three deer (also close)
One rabbit that tried to play beat the train with me, and it turns out my brakes work well (can lock the back)
Several more sensible rabbits
One possum
One other rider on the loneliest part of the I-275 trail (the three ish mile stretch between 9 and Meadowbrook). No lights for him.
TWO skunks (and I was really close to the first when spotted)
Three deer (also close)
One rabbit that tried to play beat the train with me, and it turns out my brakes work well (can lock the back)
Several more sensible rabbits
One possum
One other rider on the loneliest part of the I-275 trail (the three ish mile stretch between 9 and Meadowbrook). No lights for him.
Wednesday Aug 29, 2018 #
11 AM
Walking 44:49 2.21 mi (20:17 / mi) +4m 20:11 / mi
ahr:128 max:168
My good deed of the day was pushing a Target shopping cart a decent ways from where someone had abandoned it on the trail back up to the store.
Tuesday Aug 28, 2018 #
10 PM
Biking 2:15:03 28.21 mi (12.5 mph) +63m
ahr:121 max:146 weight:215lbs shoes: Long Haul Trucker
Not my finest idea, as I ran out of energy at the turn around point.
Trying to cram in that last bit of volume before class starts. With 10 kg pack again. I hope to prepare my WT load this weekend to confirm it's not 10 kg.
3 deer, 2 cats, 1 possum that I nearly ran over which would have been awful as I'm sure he or she was working to keep DTP tick free
Trying to cram in that last bit of volume before class starts. With 10 kg pack again. I hope to prepare my WT load this weekend to confirm it's not 10 kg.
3 deer, 2 cats, 1 possum that I nearly ran over which would have been awful as I'm sure he or she was working to keep DTP tick free
Monday Aug 27, 2018 #
11 PM
Walking 1:13:54 4.11 mi (17:59 / mi) +22m 17:41 / mi
ahr:94 max:168 weight:213.8lbs
Had I not gone out, I would’ve eaten junk.
Sunday Aug 26, 2018 #
6 AM
Canoeing 3:32:47 14.57 mi (14:36 / mi) +2m 14:36 / mi
ahr:127 max:165 slept:5.0 weight:213.6lbs shoes: Pirate Canoe
The hour that champions are born and train in dense fog paddle with BNM.
I had a map...and a compass...and still missed a channel and did a 180 in the first lake we entered!! So embarrassing. Did get it on the second try, and went where we wanted after that. Good reminder for WT, that exits are often best brute forced rather than winging by and hoping to spot something.
I had a map...and a compass...and still missed a channel and did a 180 in the first lake we entered!! So embarrassing. Did get it on the second try, and went where we wanted after that. Good reminder for WT, that exits are often best brute forced rather than winging by and hoping to spot something.
Saturday Aug 25, 2018 #
11 AM
Weights 10:00 [3]
30 pushups, almost could have done another
6 2x 30 lb...thrusters? arms not there, maybe should space after pushups
10x per side 2x10lb dumbbell lunges
10x per side 30 lb dumbbell curls
20 situps
6 2x 30 lb...thrusters? arms not there, maybe should space after pushups
10x per side 2x10lb dumbbell lunges
10x per side 30 lb dumbbell curls
20 situps
3 PM
Biking 2:53:57 35.89 mi (12.4 mph) +255m
ahr:128 max:158 weight:216.4lbs shoes: Jamis Dragon Sport 29er
w/ 10 kg pack. I sure hope I don't pack 10 kg for WT.
Extensively gravel. I can hit unlimited gravel about four and half miles from the house - not sure if there's access to the good grid of it any closer.
Explored a new trail, and with the awesome cool and overcast conditions, I lost my sense of direction and made a slight wrong turn, which then made the final 30 minutes a hard hustle to hit my return time target (time to rinse off before dinner with friends).
If I have discipline this fall, AND if my class isn't too hard, I could do this sort of thing most Saturday mornings and still get dear daughter to practice. It's easy to shorten if I got out the door later.
I think an interesting winter project would be converting my bike to drop bar, in anticipation of a new mtb should I achieve my weight loss targets, and should daycare not bankrupt us.
Extensively gravel. I can hit unlimited gravel about four and half miles from the house - not sure if there's access to the good grid of it any closer.
Explored a new trail, and with the awesome cool and overcast conditions, I lost my sense of direction and made a slight wrong turn, which then made the final 30 minutes a hard hustle to hit my return time target (time to rinse off before dinner with friends).
If I have discipline this fall, AND if my class isn't too hard, I could do this sort of thing most Saturday mornings and still get dear daughter to practice. It's easy to shorten if I got out the door later.
I think an interesting winter project would be converting my bike to drop bar, in anticipation of a new mtb should I achieve my weight loss targets, and should daycare not bankrupt us.
Thursday Aug 23, 2018 #
7 PM
Walking 1:09:34 3.21 mi (21:40 / mi) +9m 21:29 / mi
ahr:81 max:105 weight:216lbs
w/ 10 kg pack to offset the sluggish pace (not ready to bounce monkey too much yet)
11 PM
Biking 1:16:43 11.79 mi (9.2 mph) +251m
ahr:114 max:141 shoes: Jamis Dragon Sport 29er
I had HELMET IN HAND and then I looked at my work phone to see a text from my boss, the assignment effectively meaning "bring in that super heavy piece of equipment", so I sighed, threw some jeans over my bike shorts and drove to the build site. NOoooooo.
This replaced it. Eight hill reps at Cass Benton, with 10 kg pack. I still found the overrev zone. I need to eliminate it!
Worried I won't be where I should be for WT. Not enough mid range and higher power. :( Survivable, but not as thrivable as hoped.
This replaced it. Eight hill reps at Cass Benton, with 10 kg pack. I still found the overrev zone. I need to eliminate it!
Worried I won't be where I should be for WT. Not enough mid range and higher power. :( Survivable, but not as thrivable as hoped.
Wednesday Aug 22, 2018 #
Note
I'm going to go ahead and not mention this to my spouse.
Runner hit and killed on my bike-to-work route
Runner hit and killed on my bike-to-work route
7 AM
Weights 10:00 [3]
weight:216.4lbs
30 push ups
10x per side 2*10 lb dumbbell lunges
11x per side 30 lb dumbbell curls
30 push ups... woo hoo
10x per side 2*10 lb dumbbell lunges
10x per side 30 lb dumbbell curls stricter than usual
10x per side 2*10 lb dumbbell lunges
11x per side 30 lb dumbbell curls
30 push ups... woo hoo
10x per side 2*10 lb dumbbell lunges
10x per side 30 lb dumbbell curls stricter than usual
5 PM
Running warm up/down 4:01 0.32 mi (12:33 / mi) +11m 11:21 / mi
ahr:127 max:144 shoes: Roclites 295 2
Orienteering 1:11:41 3.77 mi (19:01 / mi) +43m 18:22 / mi
ahr:137 max:192 16c shoes: Roclites 295 2
Had fun on Steve's Maybury course, although I struggled mightily in the circle to locate the green tape. Particularly #3, where I was just a smidge down the gully and it was at the periphery of useful green tape spotting vision.
So Joe gets the win, and I get aware that I lack crisp precision in the circle.
#9 and #13 were on the ground (branches broke), so I propped them up poorly.
So Joe gets the win, and I get aware that I lack crisp precision in the circle.
#9 and #13 were on the ground (branches broke), so I propped them up poorly.
Tuesday Aug 21, 2018 #
Note
As near as I can tell....
If I drive to Auburn Hills for a meeting, I get no fitness gains but $15 in mileage reimbursement.
If I bike to Auburn Hills for a meeting, I can get good fitness gains but $0 in mileage reimbursement.
If I drive to Auburn Hills for a meeting, I get no fitness gains but $15 in mileage reimbursement.
If I bike to Auburn Hills for a meeting, I can get good fitness gains but $0 in mileage reimbursement.
4 PM
Erg rowing 44:20 1.09 mi (40:41 / mi)
ahr:106 max:142 weight:217.6lbs
Time to work in some rower. This sort of thing will be really handy when school starts back up, since time will be limited. Not quite up to rower shape at this time.
Walking 15:28 [0] 0.57 mi (27:12 / mi)
ahr:70 max:88
8 PM
Walking 1:44:15 5.28 mi (19:45 / mi) +30m 19:24 / mi
ahr:104 max:167 shoes: Brooks Ghost Swagger
Making up for various dietary indiscretions (supplier lunch has tasty cookies...boring mega meeting...cookies...I am but a man).
Monday Aug 20, 2018 #
Weights 20:00 [3]
weight:216.4lbs
30 pushups...progress!
30 30 lb per side dumbbell squats....hard...elevated the old hr
10x per side 30 lb dumbbell curls
10x 2x10lb dummbell raise from sides to parallel to ground at sides
20 pushups. arm mushy
30 30lb per side dumbbell squats....cardio
30 30 lb per side dumbbell squats....hard...elevated the old hr
10x per side 30 lb dumbbell curls
10x 2x10lb dummbell raise from sides to parallel to ground at sides
20 pushups. arm mushy
30 30lb per side dumbbell squats....cardio
7 PM
Walking 42:33 2.03 mi (20:58 / mi) +2m 20:54 / mi
ahr:79 max:92
Challenge was to never be that far from the house in case it rained.
Sunday Aug 19, 2018 #
8 PM
Walking 1:00:12 2.66 mi (22:38 / mi) +8m 22:26 / mi
ahr:80 max:93 shoes: Brooks Ghost Swagger
Parents + brother were in town for the weekend.
w/ 10 kg pack
w/ 10 kg pack
Saturday Aug 18, 2018 #
6 AM
Weights 10:00 [3]
weight:216.8lbs
10x push ups
10x 2x 30 lb dumbbell moved from floor to overhead
16x elbow to opposite knee situps
10x per side lunges w/ 10 lb per side dumbbells
10x 10 lb per side arms at side to arms horizontal out towards side
10x per side 30 lb dumbbell curls
10x per side 30 lb bench row
10x 2x 30 lb dumbbell moved from floor to overhead
16x elbow to opposite knee situps
10x per side lunges w/ 10 lb per side dumbbells
10x 10 lb per side arms at side to arms horizontal out towards side
10x per side 30 lb dumbbell curls
10x per side 30 lb bench row
Friday Aug 17, 2018 #
Event: NAOC 2018
Thursday Aug 16, 2018 #
10 PM
Biking 1:52:57 21.0 mi (11.2 mph) +142m
ahr:114 max:148 shoes: Jamis Dragon Sport 29er
Couldn't bear two zero days in a row, so once everyone was settled I headed out to move a package off our vacationing friends' porch, and see what gravel I could grind. Fine drizzle was refreshing for the first while. I forgot how much I enjoyed riding in the dark, although driving around tomorrow and sitting in a grueling six hour meeting will be a challenge.
w/ 10 kg pack
w/ 10 kg pack
11 PM
Note
weight:218lbs
As long as my lift gate glass doesn't fall out in the next few days, I can credit myself with some more avoided car repair labor towards my bike fund, which apparently must be sizable because the industry has decided that a decent used car is worth about the same as some 32 lb full suspension bike with a modest specification.
The factory hinges disintegrated (one literally turned to powder, other was working on it), so I had to replace them.
The factory hinges disintegrated (one literally turned to powder, other was working on it), so I had to replace them.
Tuesday Aug 14, 2018 #
7 PM
Walking 1:35:13 4.87 mi (19:33 / mi) +29m 19:12 / mi
ahr:93 max:173 weight:217.8lbs
Just as I was realizing I probably forgot my shirt and some socks, thinking I could just go cotton + dress socks for a hot ILRA Green lap, I thought I would check the back of the car, so I popped the glass with my remote and the glass popped itself off a hinge.
Whatever ad wizard elected to use disintegrates-in-salt aluminum for the hinge...damn you.
I rewatched the glass and it's in place. I'm going to try it myself - online reports say $500 for parts and labor at the dealer, Amazon has them for $60 shipped and it looks easy enough if Youtube is to be believed. Big If, since the most challenging aspect is often corrosion.
So it looks like (2) days of bike to work while I wait for the part.
Whatever ad wizard elected to use disintegrates-in-salt aluminum for the hinge...damn you.
I rewatched the glass and it's in place. I'm going to try it myself - online reports say $500 for parts and labor at the dealer, Amazon has them for $60 shipped and it looks easy enough if Youtube is to be believed. Big If, since the most challenging aspect is often corrosion.
So it looks like (2) days of bike to work while I wait for the part.
Monday Aug 13, 2018 #
5 PM
Running 36:41 2.94 mi (12:29 / mi) +36m 12:01 / mi
ahr:124 max:156 weight:217.8lbs shoes: Brooks Ghost Swagger
Harder than it should have been. Cumulative fatigue from back to back good days, with not enough sleep this weekend plus some humidity? shrug
Looks like things will get more challenging on the WRC Quest. Three supplier visits this week, all will have catered lunches and I can't bike there. More of those to come as well, so tons of driving and less food choice, plus sometimes tiring meetings that make you want to graze for entertainment.
Tomorrow is the first - I will try to bike ILRA on the way home. I *hope* to use the opportunity to access different exercise venues on the way back.
Looks like things will get more challenging on the WRC Quest. Three supplier visits this week, all will have catered lunches and I can't bike there. More of those to come as well, so tons of driving and less food choice, plus sometimes tiring meetings that make you want to graze for entertainment.
Tomorrow is the first - I will try to bike ILRA on the way home. I *hope* to use the opportunity to access different exercise venues on the way back.
Sunday Aug 12, 2018 #
5 AM
Biking 3:08:33 43.0 mi (13.7 mph) +159m
ahr:117 max:155 slept:5.0 weight:219.2lbs shoes: Jamis Dragon Sport 29er
First two hours were fun!
Third hour was fun, but hurt! I thought I was getting past it, but had a few "oooph" moments, had to dial back and then ease up on it.
If you need to feel pain, contact BNM about a pre dawn gravel ride. And this was with her doing all the pavement pulls (side by side on gravel for mostly AR related chit chat).
Forgot watch, so HR is hers, mine was probably 20% higher at all times.
w/ 10 kg pack.
Third hour was fun, but hurt! I thought I was getting past it, but had a few "oooph" moments, had to dial back and then ease up on it.
If you need to feel pain, contact BNM about a pre dawn gravel ride. And this was with her doing all the pavement pulls (side by side on gravel for mostly AR related chit chat).
Forgot watch, so HR is hers, mine was probably 20% higher at all times.
w/ 10 kg pack.
Saturday Aug 11, 2018 #
6 AM
Canoeing 3:03:07 11.75 mi (15:35 / mi) +1m 15:35 / mi
ahr:102 max:143 slept:5.0 weight:218.2lbs shoes: Pirate Canoe
Fortune smiled on this outing - I knocked my phone off the charger, and it was dead, but for some reason I woke up to the light pipe rattle that is the 4:15 am sprinklers, and discovered the situation. Else, BNM would have been pretty lonely at the scheduled put in.
Tested the wing. Went well, except I probably need gloves for WT. And definitely more seat time, or my little foam pad to take a bit of the edge off.
Beautiful morning!
Tested the wing. Went well, except I probably need gloves for WT. And definitely more seat time, or my little foam pad to take a bit of the edge off.
Beautiful morning!
Friday Aug 10, 2018 #
Note
weight:217.6lbs
One day early, month #2 status to date.
Weights 10:00 [3]
28 push ups
20 30 lb per side (60 lb) dumbbell pseudo deadlifts
10x per side 30 lb dumbbell curls
30 situps
big gap for Harvey care
lazily:
20 pushups
10x per side lunges
20x per side lay on side, raise leg
20 30 lb per side (60 lb) dumbbell pseudo deadlifts
10x per side 30 lb dumbbell curls
30 situps
big gap for Harvey care
lazily:
20 pushups
10x per side lunges
20x per side lay on side, raise leg
5 PM
Biking 43:03 7.08 mi (9.9 mph) +47m
ahr:123 max:151 shoes: Jamis Dragon Sport 29er
Couldn't quite in the longer ride that I wanted, but was glad I took the chance to get out for what I could. Tried to sample as much non pavement as I could find.
Also, I found there is a shortcut to the gym I've been considering, which is more $$ than Planet Fitness and doesn't have a stair stepper, but is month-to-month no contract. I think others cut across the tracks there, no fence.
Also, I found there is a shortcut to the gym I've been considering, which is more $$ than Planet Fitness and doesn't have a stair stepper, but is month-to-month no contract. I think others cut across the tracks there, no fence.
Thursday Aug 9, 2018 #
7 PM
Running 45:26 3.65 mi (12:27 / mi) +32m 12:07 / mi
ahr:150 max:188 weight:220lbs shoes: Brooks Ghost Swagger
Track was in heavy use, so I tried to do a loop with as much gravel and grass as is practical. Bit too much 'crete in these parts.
Updated prize status:
230: Wing paddle in basement
220: Registered for WT!!
210: ???
200: 2020 World Rogaine Champs
190: ???
180: New bike?
Updated prize status:
230: Wing paddle in basement
220: Registered for WT!!
210: ???
200: 2020 World Rogaine Champs
190: ???
180: New bike?
Wednesday Aug 8, 2018 #
6 PM
Walking 1:20:01 4.17 mi (19:11 / mi) +21m 18:54 / mi
ahr:87 max:116 weight:221.8lbs shoes: Brooks Ghost Swagger
I really want to do the Maybury streamers, but it wasn't looking likely a timely enough tag off from the spouse, so I grabbed my heavy pack and walked around town with Monkey.
I drafted a training outline towards weight loss and WT, but then today I saw some wrenches sent into the mess since work seems to want me to be everywhere around town for the next couple of months. The bike commute to work is a cornerstone, since I can get roughly two hours of exercise for only an hour of time penalty versus driving, and that may be in jeopardy. That or I have to do the split version where I drive in, can get around for work with my car, then bike home / bike in.
And it'll get more crazy when class starts up, although the upside to class is that I am really looking at 3 mile jogs and A2 offers many trail options that can be worked to that range (Marshall, Cherry Hill, etc.)
I drafted a training outline towards weight loss and WT, but then today I saw some wrenches sent into the mess since work seems to want me to be everywhere around town for the next couple of months. The bike commute to work is a cornerstone, since I can get roughly two hours of exercise for only an hour of time penalty versus driving, and that may be in jeopardy. That or I have to do the split version where I drive in, can get around for work with my car, then bike home / bike in.
And it'll get more crazy when class starts up, although the upside to class is that I am really looking at 3 mile jogs and A2 offers many trail options that can be worked to that range (Marshall, Cherry Hill, etc.)
Tuesday Aug 7, 2018 #
Weights 15:00 [3]
weight:220lbs
20 push ups
10x per side 2*8 lb dumbbells lunges
10x per side 30 lb dumbbell curls
20 push ups
10x per side 2*8 lb dumbbells lunges
huge time gap
10x per side 30 lb dumbbell curls
10x per side 2*8 lb dumbbells lunges
10x per side 30 lb dumbbell curls
20 push ups
10x per side 2*8 lb dumbbells lunges
huge time gap
10x per side 30 lb dumbbell curls
Monday Aug 6, 2018 #
7 AM
Biking 1:04:45 16.02 mi (14.8 mph) +21m
ahr:128 max:153 weight:222lbs shoes: Long Haul Trucker
I think that's popcorn weight gain. I experimented with that as a road trip wake up food. It is not as effective as the sugar and salt rush of alternating twizzlers and pringles, but a sizeable volume fits into calorie targets, so maybe it works well enough. I'm not ready yet to try a vegetable tray - baby steps.
A great ride, even if a bit of a bath tub humidity wise. I got my movie dropped off and made the first conference call.
I had forgotten to wash my inbound tri shorts (tri shorts in, bike shorts home), so I washed them but did not dry them, and in this weather, that was not even that bad.
My hood is still slightly loose. I need to find my long ball-end allen to get it good and tight. But who knows where in the garage it might be...
I may yet stop sweating at my desk. This is after a shower.
A great ride, even if a bit of a bath tub humidity wise. I got my movie dropped off and made the first conference call.
I had forgotten to wash my inbound tri shorts (tri shorts in, bike shorts home), so I washed them but did not dry them, and in this weather, that was not even that bad.
My hood is still slightly loose. I need to find my long ball-end allen to get it good and tight. But who knows where in the garage it might be...
I may yet stop sweating at my desk. This is after a shower.
5 PM
Biking 1:07:35 15.58 mi (13.8 mph) +73m
ahr:133 max:160 shoes: Long Haul Trucker
It felt like a tiny bit of speed power was back. Woo hoo!
A great day to watch groundhogs - they were out in force. Adorable critters.
Almost dodged the rain. I waited out the front wave at work, but got some downpour in the last two miles. Fine, good character building, nice temp to be rained on.
A great day to watch groundhogs - they were out in force. Adorable critters.
Almost dodged the rain. I waited out the front wave at work, but got some downpour in the last two miles. Fine, good character building, nice temp to be rained on.
Sunday Aug 5, 2018 #
Weights 15:00 [3]
slept:8.0 weight:220.6lbs
26 push ups
10x per side 30 lb curls
20 60 lb squats
20 situps
at some point this transitioned to baby-fit, where Harvey is around but in good spirits so playing peacefully.
20 push ups
10x per side 30 lb curls
20 60 lbs squats, not sure why this is so hard
20 situps
10x per side 30 lb curls
20 60 lb squats
20 situps
at some point this transitioned to baby-fit, where Harvey is around but in good spirits so playing peacefully.
20 push ups
10x per side 30 lb curls
20 60 lbs squats, not sure why this is so hard
20 situps
Saturday Aug 4, 2018 #
Event: Green Corn Moon Rogaine
6 AM
Biking 3:02:42 42.39 mi (13.9 mph) +63m
ahr:134 max:188 slept:5.5 weight:221.8lbs shoes: Long Haul Trucker
Beautiful morning, nice ride, which has, conveniently, a bridge at 1 hr, a park entrance off the Metro Trail @ 1:30, that bridge again at 2 hr, then home.
Was going beautifully until I took some gravel road, and then was riding off the abandoned bridge, and spotted my exit, but did not spot the substantial dip at the end the bridge, which was roughly big enough to completely stop my front wheel. Over the bars, with a nice view by a passing SUV which stopped and checked on me, but I was fine. One of my hoods is loose, so I can learn how to tighten those.
Was going beautifully until I took some gravel road, and then was riding off the abandoned bridge, and spotted my exit, but did not spot the substantial dip at the end the bridge, which was roughly big enough to completely stop my front wheel. Over the bars, with a nice view by a passing SUV which stopped and checked on me, but I was fine. One of my hoods is loose, so I can learn how to tighten those.
Friday Aug 3, 2018 #
Note
Didn't run watch, but probably walked myself back to parity with target (roughly...minus 500 on any day without real exercise).
1 PM
Walking 46:37 1.65 mi (28:16 / mi) +7m 27:55 / mi
ahr:79 max:106
Thursday Aug 2, 2018 #
8 PM
Walking 1:34:42 3.98 mi (23:48 / mi) +11m 23:35 / mi
ahr:76 max:96
This plus having walked to dinner should square up for my inability to read calorie labels.
Wednesday Aug 1, 2018 #
Weights 10:00 [1]
slept:8.0 weight:221.2lbs
Two rounds better than none again, same as last. Sleepy.
12 PM
Walking 35:47 1.83 mi (19:33 / mi)
ahr:80 max:93