Training Log Archive: Mr WonderfulIn the 31 days ending Oct 31, 2018:
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Tuesday Oct 30, 2018 #
Weights 15:00 [3]
slept:7.0 weight:204.4lbs
for speed given meeting
32 pushups
20 squat jumps
10 per side 30 lb curl
30 situps
25 pushups
20 painful squat jumps
10 per side 30 lb curl
20 situps
32 pushups
20 squat jumps
10 per side 30 lb curl
30 situps
25 pushups
20 painful squat jumps
10 per side 30 lb curl
20 situps
Sunday Oct 28, 2018 #
Weights 30:00 [3]
20 push ups
10 per side 30 lb curls
10 2*30 lb floor to overhead
huge time gap
20 pushups
20 situps elbow to opposite knee
10 per side 2*10 lb lunges
20 pushups
25 situps
time gap
20 pushups
10 per side 30 lb curls
10 2*30 lb floor to overhead
huge time gap
20 pushups
20 situps elbow to opposite knee
10 per side 2*10 lb lunges
20 pushups
25 situps
time gap
20 pushups
Saturday Oct 27, 2018 #
7 PM
Running warm up/down 4:24 0.33 mi (13:20 / mi) +3m 12:59 / mi
ahr:137 max:172 weight:207.2lbs shoes: Roclite 315
Orienteering 1:41:23 5.91 mi (17:09 / mi) +164m 15:48 / mi
ahr:133 max:201 12c shoes: Roclite 315
Phil's two loop night o course at Silver Lake.
Bit of a comedy of errors. The screw that holds my light to the bit that hooks the o ring fell out...before I got out of the parking lot, so rather than a headlight, I had a flashlight. Which was not as convenient.
That aside, it went well. I could mostly be aggressive since I've been there so much, although trails were so fast and brush was thick enough that I didn't take as many cross country routes as I would have guessed beforehand.
Mostly clean on the first loop, other than a little bit of "where's the flag?" as I wasn't popping them as far away as I thought I would.
Bungled #6, tried to pass...Moran? on game trails, but they kept petering out, and I ended up high and went on the hill rather than the spur, but quickly corrected and looped back. Then again game trail madness, ended up higher on the nearby proper trail. I should have gone back through the start, but I tried to green bash to the road from the trail bend and it was awful.
Then fine until my jog to 12, where i experienced discomfort. If I could have guaranteed correct leaves, I would have stopped. Got 12 but could literally not make the finish, hit the unit at the trailhead, costing me a spot to Gibbard
Bit of a comedy of errors. The screw that holds my light to the bit that hooks the o ring fell out...before I got out of the parking lot, so rather than a headlight, I had a flashlight. Which was not as convenient.
That aside, it went well. I could mostly be aggressive since I've been there so much, although trails were so fast and brush was thick enough that I didn't take as many cross country routes as I would have guessed beforehand.
Mostly clean on the first loop, other than a little bit of "where's the flag?" as I wasn't popping them as far away as I thought I would.
Bungled #6, tried to pass...Moran? on game trails, but they kept petering out, and I ended up high and went on the hill rather than the spur, but quickly corrected and looped back. Then again game trail madness, ended up higher on the nearby proper trail. I should have gone back through the start, but I tried to green bash to the road from the trail bend and it was awful.
Then fine until my jog to 12, where i experienced discomfort. If I could have guaranteed correct leaves, I would have stopped. Got 12 but could literally not make the finish, hit the unit at the trailhead, costing me a spot to Gibbard
Orienteering 17:32 1.02 mi (17:11 / mi) +44m 15:10 / mi
ahr:107 max:150 2c shoes: Roclite 315
Friday Oct 26, 2018 #
9 AM
Weights 30:00 [1]
weight:205.4lbs
let's turn binges into micro bulks
Harvs home sick today so intermittently as possible between work and keeping his nose clean
20 pushups
5 per side 2*30 lb lunges
10 per side 30 lb curls
30 situps
12 10lb per side arms raise out
30 per side lay on side lift leg up
30 per side lay on back lift leg up
20 pushups
12 2*30 lb floor to overhead
10 per side 30 lb curls
30 situps
12 10lb per side arms raise out
15 pushups
12 2*30 lb floor to overhead
10 per side 30 lb curls
Harvs home sick today so intermittently as possible between work and keeping his nose clean
20 pushups
5 per side 2*30 lb lunges
10 per side 30 lb curls
30 situps
12 10lb per side arms raise out
30 per side lay on side lift leg up
30 per side lay on back lift leg up
20 pushups
12 2*30 lb floor to overhead
10 per side 30 lb curls
30 situps
12 10lb per side arms raise out
15 pushups
12 2*30 lb floor to overhead
10 per side 30 lb curls
Tuesday Oct 23, 2018 #
6 AM
Weights 20:00 [1]
slept:7.0 weight:203lbs
whatever I can squeeze in before any beautiful little tall boys wake up
15 pushups what's wrong with me
10 2*30 lb dumbbell on ground to overhead
10 per side 30 lb dumbbell curl
20 situps
10 2*10 lb dumbbell sides to outstretched
20 pushups still harder than 30 was last time
10 per side 2*10 lb lunges
8 per side 30 lb dumbbell curl
20 situps
15 pushups what's wrong with me
10 2*30 lb dumbbell on ground to overhead
10 per side 30 lb dumbbell curl
20 situps
10 2*10 lb dumbbell sides to outstretched
20 pushups still harder than 30 was last time
10 per side 2*10 lb lunges
8 per side 30 lb dumbbell curl
20 situps
Sunday Oct 21, 2018 #
7 AM
Orienteering 59:32 2.91 mi (20:28 / mi) +97m 18:32 / mi
ahr:142 max:190 8c weight:204.2lbs
East of Teahen wake up. Woke up the first, but saw I was being watched, so I slid back up the hill and went around to #2 and #3 the long way via Teahen to try to be respectful. Also saw a pair of hunters at the high hilltop c. I extended an arm but they never acknowledged. gswede got them all so must have been intact.
Orienteering 14:05 0.65 mi (21:40 / mi) +31m 18:54 / mi
ahr:115 max:151 4c
Wake up the four west of the Emrich southern clearing. Some beautiful sites.
Saturday Oct 20, 2018 #
1 PM
Orienteering 1:08:53 2.38 mi (28:57 / mi) +87m 26:00 / mi
ahr:122 max:150 8c shoes: Roclite #2
Flags and punches east of Teahen
Friday Oct 19, 2018 #
10 AM
Orienteering 34:28 1.09 mi (31:37 / mi) +12m 30:37 / mi
ahr:92 max:152 6c shoes: Roclite #2
I know I have wronged Igor by being flakey on this L project. However, 12 gallons for 1 km...we are even!!! :))))))
Orienteering 39:41 1.34 mi (29:36 / mi) +28m 27:49 / mi
ahr:115 max:146 7c shoes: Roclite #2
Bermuda north stand deployment
Orienteering 24:25 1.1 mi (22:12 / mi) +87m 17:49 / mi
ahr:125 max:175 2c shoes: Roclite #2
East of Teahen terrace deployment
Orienteering 26:19 1.05 mi (25:04 / mi) +39m 22:29 / mi
ahr:92 max:148 4c shoes: Roclite #2
Bermuda south stand deployment
Orienteering 29:38 1.14 mi (25:59 / mi) +39m 23:30 / mi
ahr:142 max:167 1c shoes: Roclite #2
Dogman leftover #1 until watch died. I thought it should have had a little more life...
12 PM
Orienteering 5:00 [3] 0.32 mi (15:37 / mi)
Since watch died, used Mapmyrun for a bit. Getting back from the way out one.
https://www.mapmyrun.com/routes/view/2290406770
https://www.mapmyrun.com/routes/view/2290406770
1 PM
Orienteering 23:00 [3] *** 0.94 mi (24:28 / mi)
1c
Another of my favorite spots. In 2010, Infiterra's Spring Fury was here. Clue was "huge tree". C'mon Luke, that's not a viable clu- holy crap, that is a big tree. Fairly played, Osborn, fairly played.
Also found a brand new remonumentation marker, perhaps why Steve's tape was gone.
Also found a brand new remonumentation marker, perhaps why Steve's tape was gone.
2 PM
Orienteering 7:30 [3] *** 0.32 mi (23:26 / mi)
1c shoes: Roclite #2
One of my favorite spots, just off Poto by the campground.
https://www.mapmyrun.com/workout/3208707427
https://www.mapmyrun.com/workout/3208707427
3 PM
Orienteering 38:00 [3] *** 1.67 mi (22:45 / mi)
1c shoes: Roclite #2
Last Dogman bonus flag. Oof. Tried to cut the corner, pushed around by green, didn't really cut the corner....and the big hill! Beat!
Saw a few of these monsters on the way to the hill:
https://www.mapmyrun.com/workout/3208763521
Saw a few of these monsters on the way to the hill:
https://www.mapmyrun.com/workout/3208763521
Thursday Oct 18, 2018 #
11 AM
Biking 2:56:41 12.15 mi (4.1 mph) +259m
ahr:104 max:154 8c shoes: Jamis Dragon Sport 29er
Bike O Deployment of a Nitro-esque section of the Dogman. Fun stuff. Bike sounds awful!
Hopefully nothing comes of me ending up on a game cam bike whacking a short cut....I really never expected to see a camera there...and it was better than out and backing I think....
Hopefully nothing comes of me ending up on a game cam bike whacking a short cut....I really never expected to see a camera there...and it was better than out and backing I think....
Wednesday Oct 17, 2018 #
Note
weight:206.8lbs
Three things in life are certain:
* death
* taxes
* regardless of targeting criteria, Jen Tislerics will be on one of the first people to get served a SMOC ad
* death
* taxes
* regardless of targeting criteria, Jen Tislerics will be on one of the first people to get served a SMOC ad
Tuesday Oct 16, 2018 #
Note
weight:204.2lbs (sick)
Getting back to normal, if normal can include needing an additional four hours of sleep per day and often feeling like you were recently gut punched.
Experimenting with 75% of the night o advertising budget to associated interests but not existing fans, and the other 25% to existing audience. This event in particular doesn't draw the same standard crowd so maybe that's a better fit.
Experimenting with 75% of the night o advertising budget to associated interests but not existing fans, and the other 25% to existing audience. This event in particular doesn't draw the same standard crowd so maybe that's a better fit.
Sunday Oct 14, 2018 #
Event: SMOC Ortonville
Note
weight:207.4lbs (sick)
Noooooo sick for Ortonville debut. :((( Food poisoning? Delayed presentation of what Harvey had last weekend? Ugh
Saturday Oct 13, 2018 #
7 AM
Weights 1:00:00 [3]
shoes: Barefoot
I dreamt I didn't get a chance to scout Nitro V and did it kind of the day of, which meant I needed to push check in back but then I was locked out of my account and the email for the account so I couldn't email or post about it.
Yesterday's eating did not go well, snacks discovered. Thought I would ride my bike but timing didn't work out, so ate for exercise that never happened. Can't do that!
May have to more of this below in near future since I can monitor H man unlike in when I'm in the cardio cave.
25 pushups
10x 10 lb dumbbell raise arms from side to T
15x per side 2x10 lb lunges
20 situps
10x per side 30lb curls
15x each: lay on side, lift upper leg up, lay on back lift leg up (so 60 total)
15x heels on stair, lift toes straight leg (anti shin splint)
15x heels on stair, lift toes bent leg (anti shin splint)
20 pushups, not sure why so wrecked today
15x per side 2x10 lb lunges
10x 10 lb dumbbell raise arms from side to T
20 situps
10x per side 30 lb curls
15x each: lay on side, lift upper leg up, lay on back lift leg up (so 60 total)
15x heels on stair, lift toes straight leg (anti shin splint)
15x heels on stair, lift toes bent leg (anti shin splint)
10x 2*30 lb dumbbell on floor to overheard
and H man is up
Yesterday's eating did not go well, snacks discovered. Thought I would ride my bike but timing didn't work out, so ate for exercise that never happened. Can't do that!
May have to more of this below in near future since I can monitor H man unlike in when I'm in the cardio cave.
25 pushups
10x 10 lb dumbbell raise arms from side to T
15x per side 2x10 lb lunges
20 situps
10x per side 30lb curls
15x each: lay on side, lift upper leg up, lay on back lift leg up (so 60 total)
15x heels on stair, lift toes straight leg (anti shin splint)
15x heels on stair, lift toes bent leg (anti shin splint)
20 pushups, not sure why so wrecked today
15x per side 2x10 lb lunges
10x 10 lb dumbbell raise arms from side to T
20 situps
10x per side 30 lb curls
15x each: lay on side, lift upper leg up, lay on back lift leg up (so 60 total)
15x heels on stair, lift toes straight leg (anti shin splint)
15x heels on stair, lift toes bent leg (anti shin splint)
10x 2*30 lb dumbbell on floor to overheard
and H man is up
Friday Oct 12, 2018 #
Note
weight:205lbs
Last night I dreamt I thought I did well at Ortonville but was skunked by several people and was disappointed. Let us hope that is not the case! (Unless you are one of the people I dreamt skunked me, then I hope it goes well for you.)
So auto correct says dreamt is wrong - looks like dreamt is British, and dreamed is the US one.
Effects of relaxing back to maintenance-ish for the week prior and ten days or so after WT:
So auto correct says dreamt is wrong - looks like dreamt is British, and dreamed is the US one.
Effects of relaxing back to maintenance-ish for the week prior and ten days or so after WT:
Thursday Oct 11, 2018 #
Weights 15:00 [3]
weight:207.4lbs shoes: Barefoot
anything is better than nothing. I intentionally went easy before WT re: calorie target, and meant to do a few days after but that's stretched into 10 days, so time to tighten back up and get it done.
30 push ups
5x per side 2*30 lb lunges...to think that was most of a no extra weight lunge 3-4 months ago and now it's awful....oof
8x per side 30 lb curls
30 situps
20 push ups
10x 2*30 lb squat to overhead press....holy racing hr
30 situps
10x per side less strict 30 lb curls
30 push ups
5x per side 2*30 lb lunges...to think that was most of a no extra weight lunge 3-4 months ago and now it's awful....oof
8x per side 30 lb curls
30 situps
20 push ups
10x 2*30 lb squat to overhead press....holy racing hr
30 situps
10x per side less strict 30 lb curls
Sunday Oct 7, 2018 #
12 PM
Orienteering 39:22 3.07 mi (12:49 / mi) +3m 12:47 / mi
ahr:151 max:178 19c weight:206.4lbs shoes: Roclites 295 2
Fun course on the new Sandra Richardson map. I should be at Bishop Lake, but with sick kid and sick spouse, I negotiated for a two hour or so door to door window and did this. Sorry, IG. :(
1. Misread my place on the start, so overshot the ride junction a little and doubled back
3. Caught Angel at 3. She recognized my water stomping, haha
4. Wasn't reading up and down right (ditches are usually not on the middle of spurs), but the mentioned "low flags" were pretty visible and I sorted it out by the time I got there.
6. Game trail from #5!
9. Missed slightly west, helped by Willem and Friend.
10. Thought about road all the way, wasn't sure how easements on Olive were counted, so turned in and used power line which was fast.
11. Went through #4 to make it easier.
16. Nervous but close enough on line. Not much of a hill to work with!
18. Through stream rather than over bridge (avoid climb).
1. Misread my place on the start, so overshot the ride junction a little and doubled back
3. Caught Angel at 3. She recognized my water stomping, haha
4. Wasn't reading up and down right (ditches are usually not on the middle of spurs), but the mentioned "low flags" were pretty visible and I sorted it out by the time I got there.
6. Game trail from #5!
9. Missed slightly west, helped by Willem and Friend.
10. Thought about road all the way, wasn't sure how easements on Olive were counted, so turned in and used power line which was fast.
11. Went through #4 to make it easier.
16. Nervous but close enough on line. Not much of a hill to work with!
18. Through stream rather than over bridge (avoid climb).
Orienteering 32:24 2.71 mi (11:57 / mi) +3m 11:55 / mi
ahr:156 max:178 15c shoes: Roclites 295 2
Miscalculated the ratio, thought it would be faster, to pad out the hour allotted to running. Shane came with for company. He's running marathons most weekends, so just a little mile padding for him. I could feel some fatigue by 7.
2. Foolishly went straight but was tricked by two similar trees in the white wood patch before the two isolated trees, hahahahahaha
10. Almost skipped, need to be more conscientious in faster races.
11. Straight tempting, but trailed to bend, then around spur.
12. Went straight at it, got scared I drifted west, started to correct, but had been straight. Thanks for good eye Shane.
Fun again.
2. Foolishly went straight but was tricked by two similar trees in the white wood patch before the two isolated trees, hahahahahaha
10. Almost skipped, need to be more conscientious in faster races.
11. Straight tempting, but trailed to bend, then around spur.
12. Went straight at it, got scared I drifted west, started to correct, but had been straight. Thanks for good eye Shane.
Fun again.