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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Mr Wonderful

In the 31 days ending Dec 31, 2019:

activity # timemileskm+mload
  Orienteering6 8:01:38 23.34(20:38) 37.56(12:49) 31064c743.6
  Biking6 5:18:49 71.13(13.4/h) 114.47(21.5/h)426.3
  Weights5 3:52:04 2.12 3.41436.6
  Various2 2:08:12 3.51(36:31) 5.65(22:42)185.6
  Wheelchair basketball1 1:29:55 1.24(1:12:30) 2.0(45:03)107.2
  Walking2 1:27:54 5.2(16:54) 8.37(10:30) 21110.2
  Total21 22:18:32 106.54 171.46 33164c2009.4
  [1-5]21 20:13:20
averages - sleep:43.5 weight:206.6lbs

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Monday Dec 30, 2019 #

10 AM

Orienteering 1:23:43 intensity: (15:27 @0) + (1:01:22 @1) + (24 @2) + (1:50 @3) + (4:40 @4) 3.15 mi (26:35 / mi) +30m 25:49 / mi
ahr:110 max:173 16c

If you count 16 legit locations from among the 61 for SMOC 2020 and the various places visited here today, I cleared 1000 for the year, which is a personal best and I think the right goal for 2020, at least the right goal if I want to be any good.

I offered to deliver metro Detroit sourced baklava in exchange for a map or two proximate to my parents' residence, so brother and youngest nephew and I could go out. Nephew had appliance trouble (and two kids under about 2.5) so just brother and I ventured to the pre release portions of UW Parkside, which I think was great GNC prep for me, because it was sort of a little spur gully plus river valley plus vague flood plain, all stuff I need to improve, and brother got a taste.

I hope to time a visit or two for some CAOC or Badger events this year.

Wednesday Dec 25, 2019 #

11 AM

Weights 20:00 [1]

100 jumping jacks
20 pushups
15 per side lunges
30 situps
20 pushups
20 per side back lunges
30 situps

Sunday Dec 22, 2019 #

7 AM

Walking 3:10 intensity: (1:38 @0) + (1:32 @1) 0.17 mi (18:48 / mi)
ahr:90 max:100

Orienteering 7:44 intensity: (2:46 @0) + (4:58 @1) 0.41 mi (18:51 / mi)
ahr:90 max:107

Walking 5:37 intensity: (1:48 @0) + (3:49 @1) 0.27 mi (20:33 / mi) +2m 20:12 / mi
ahr:92 max:102

Orienteering 8:37 intensity: (2:41 @0) + (5:56 @1) 0.43 mi (20:02 / mi)
ahr:94 max:114

Walking 1:43 intensity: (1:10 @0) + (33 @1) 0.06 mi (27:38 / mi) +1m 26:11 / mi
ahr:87 max:106

Orienteering 7:07 intensity: (3:06 @0) + (4:01 @1) 0.4 mi (17:47 / mi)
ahr:90 max:106

Walking 4:20 intensity: (1:08 @0) + (3:12 @1) 0.21 mi (20:09 / mi)
ahr:95 max:114

Orienteering 6:44 intensity: (4:40 @0) + (2:04 @1) 0.28 mi (24:02 / mi) +6m 22:32 / mi
ahr:80 max:109

Walking 11:38 intensity: (1:27 @0) + (10:11 @1) 0.63 mi (18:28 / mi)
ahr:97 max:115

Orienteering 8:22 intensity: (1:20 @0) + (7:02 @1) 0.34 mi (24:37 / mi)
ahr:100 max:122

Walking 1:17 intensity: (44 @0) + (33 @1) 0.05 mi (25:30 / mi)
ahr:90 max:97

Orienteering 10:20 intensity: (2:47 @0) + (7:33 @1) 0.38 mi (27:10 / mi) +12m 24:47 / mi
ahr:94 max:110

Walking 4:32 intensity: (3:52 @0) + (40 @1) 0.23 mi (20:06 / mi) +7m 18:24 / mi
ahr:81 max:95

Orienteering 7:59 intensity: (3:34 @0) + (4:25 @1) 0.39 mi (20:28 / mi)
ahr:90 max:109

Walking 1:29 intensity: (36 @0) + (53 @1) 0.07 mi (20:45 / mi) +3m 18:05 / mi
ahr:96 max:114

Orienteering 13:03 intensity: (9:25 @0) + (3:38 @1) 0.52 mi (25:06 / mi) +12m 23:27 / mi
ahr:87 max:127

Walking 10:53 intensity: (3:53 @0) + (7:00 @1) 0.62 mi (17:39 / mi) +8m 16:57 / mi
ahr:94 max:129

Saturday Dec 21, 2019 #

1 PM

Weights 1:04:00 [2]

5 minutes warmup on rower

goblet/goblin squat, 10x 30 lbs too light, 60 lb for last four was better
jump squats, 10x those are tough towards the end burrrrrrnnnnnnn
db incline press, 12x 30 lb dumbbells a little light
db rows, 12x 30 lb dumbbells also not bad
rower, 5 minus (subbing for the prescribed 1/2 mile run since I ran yesterday)

*3

minor break

* 1 more

minor break

* 1 more



Friday Dec 20, 2019 #

2 PM

Various 1:02:59 intensity: (4:41 @0) + (26:03 @1) + (24:37 @2) + (7:38 @3) 2.1 mi (29:59 / mi)
ahr:132 max:159 weight:231.2lbs

Like Tuesday. Crazy how the mill feels like a mph faster, and how it's almost as easy to do 90 rpm / 250 watts on their bike versus mine trainer where I barely can crack 60 rpm / 150 watts.

1/2 mile jog, 5.5 mph
5 minutes stairs
1/2 mile jog
10 minutes bike (subbing more bike for 3rd run of each to spare shin), trying to stay above 250 w and preferably closer to 300. They spec'd a resistance, but I have not figured out those bikes yet, this feels like a reasonable alternative.

*2

Thursday Dec 19, 2019 #

8 AM

Weights 41:02 intensity: (4:01 @0) + (33:05 @1) + (3:31 @2) + (25 @3) 1.12 mi (36:39 / mi)
ahr:112 max:154 slept:230.3 weight:6lbs

The nice thing about lifting is when I overeat I can say it's just part of a dirty bulk.

Abbreviated warmup, abbreviated because I can't remember them all and should write them down

Round 1:

DB Rev Lung x10 (25, 30 lbs)
Medicine ball squat jumps x10
Jog for three minutes on field

* 2

Round 2:

DB shoulder press x10, (25 lbs, 30 lbs)
DB side raises x 10, (12.5 lbs, 10 lbs)
Ropes 30 seconds (both, alternating)

*2

Round 3:

Lying Leg Curl x10 (50 lbs, a bit light)
Standing Leg Curl x10 (15 lbs)
Side Shuffle 5 yards and back 30 seconds

* 2

Then the stretches I could remember

Slightly shorter today, should have gone heavier or warmed up more thoroughly

Wednesday Dec 18, 2019 #

Note

Will be fun to check out if I get a chance over the holidays. Curious if the vegetation is roughly right or not.

C • Looks good! 1
6 PM

Wheelchair basketball 1:29:55 intensity: (38:37 @0) + (32:15 @1) + (5:27 @2) + (42 @3) + (2:35 @4) + (10:19 @5) 1.24 mi (1:12:30 / mi)
ahr:117 max:211

Daughters practice started late so I couldn’t run to the gym but they were short so I jumped in and got schooled. The kids are so much faster.

Tuesday Dec 17, 2019 #

1 PM

Various 1:05:13 intensity: (26 @0) + (46:28 @1) + (13:57 @2) + (4:22 @3) 1.41 mi (46:15 / mi)
ahr:132 max:163 slept:6.0 weight:228.8lbs

1/2 mile jog
5 mins stair master level 4 (called for max but anything higher just sat on the floor, I am not worthy unless ultra short bursts)
1/2 mile jog
10 minutes spin type bike (subbed five more minutes bike for the final run to preserve shins). Called for the other type of bike but I was not clever enough to figure out how to start it

*2

Monday Dec 16, 2019 #

Note

GNC:

Fri DL 1691 9:55 am
Mon DL 3055 4:35 pm
8 AM

Weights 47:02 intensity: (38:22 @1) + (2:47 @2) + (1:15 @3) + (3:39 @4) + (59 @5) 1.0 mi (47:03 / mi)
ahr:115 max:181 weight:227.6lbs

I realized, as I drove to work, that I chose the wrong portion to do the "2x circuit" on, and shorted myself a little. However, this is much better than nothing (last ten minutes should have been doubled). And not 100% if the running counts as warmup, or as part of workout.

1/2 mile jog
20 lb dumbbell 20 yard lunge
50 lb sled push down and back
30 lb dumbbell press * 15 (too light)
6 bench push ups (too hard!)
*2
more sled
cable tricep push down 20 * 30 lb (not bad early)
30 lb dumbell curls 10 per arm
subbed 90 lb lat pull down for the prescribed 10 x pull up, which is not going to happen with my garter snake arms and considerable mass
1/2 mile jog

This wasn't nearly as awful as my personal trainer session, so I should have cut the rest (a lot of wandering around and rechecking the sheet) and tried harder on the things that aren't happening maybe (bench push ups, pull ups).

then naturally forgot to shut watch off

There's another two miles of jogging listed, but after a hard effort Sunday and being fearful of shin pain, I will try to sub bike time this evening, as long as I forgo map stuff after everyone retires.

The treadmills can do 30% incline, which is nice
9 PM

Biking (Trainer) 30:02 [3] 6.92 mi (13.8 mph)
shoes: Long Haul Trucker

No time for the prescribed 2 mile jog this morning, so subbed biking this evening since more biking rarely hurts AR, plus I don't want to go 0-60 and damage the shin out of the gate, which might happen anyway but we'll try to avoid it.

128 w, 61 rpm

Sunday Dec 15, 2019 #

1 PM

Biking (Trainer) 1:36:28 [1] 21.06 mi (13.1 mph)
ahr:96 max:113 shoes: Long Haul Trucker

114 w, 57 rpm

Saturday Dec 14, 2019 #

5 PM

Orienteering 2:00:03 intensity: (3:30 @0) + (54:59 @1) + (29:11 @2) + (18:02 @3) + (8:24 @4) + (5:57 @5) 6.68 mi (17:58 / mi) +173m 16:38 / mi
ahr:139 max:203 26c weight:232lbs

Night Owl! I consulted and had seen the layout quite a bit so I was racing with an asterisk. Cris joined for some AR team training, and designer Richard tagged along so he could see how his course was experienced, so especially towards the end, I had a nice cheering section.

We were two minutes behind at the 1 hr mark, but went for it. It was a good call. We got all of the juicy ones, but I couldn't keep the speed up enough to clear so I dropped two 30 pointers near the finish, punching in with 40 seconds to spare and not much oomph with. A ten point margin over Tim, who got one more c but was a few seconds late and lost 40 points, but he gets the Night Owl credit since he experienced it normally. Not bad for him being o free for four months!

Had a great time!
C • The course looks fun, sorry... 1

Orienteering 51:34 intensity: (3:45 @0) + (32:00 @1) + (12:22 @2) + (2:12 @3) + (1:15 @4) 1.91 mi (27:00 / mi) +39m 25:24 / mi
ahr:126 max:173 6c

Six c pickup in NE corner, somewhat sloppy having left race mode at the finish.

Friday Dec 13, 2019 #

Note

My buddy needed python projects, so I asked for one that:

* Takes a PurplePen file
* Solves Traveling Salesman Problem
* Creates a PurplePen file with the solution

To replace my matlab version that stopped working. He's way better than me so he's got the PurplePen parsing already sorted, and is playing with TSP versions. Exciting times for rogaine/score planners!

Thursday Dec 12, 2019 #

9 AM

Biking (Trainer) 23:41 [3] 5.83 mi (14.8 mph)
slept:6.0 weight:230lbs shoes: Long Haul Trucker

Wow hr is low. Oh, hr strap is next to me right now, and wasn't on.

147 w, 66 rpm

I can walk after yesterday. Interestingly, the exercises seemed to work muscles closer to the joint at least as far as soreness reports, which I think is probably good, so walking/stairs is only mildly discomforting and not that massive ouch.

Wednesday Dec 11, 2019 #

9 AM

Weights 1:00:00 [3]
weight:229lbs

Personal trainer session to kick off new gym membership.

I got destroyed. In 17 minutes. During the warmup!

Everything is jelly. Trying to stop sweating so I can shower and go to work.
C • That’s great! 2

Tuesday Dec 10, 2019 #

2 PM

Biking (Trainer) 1:24:58 [1] 19.29 mi (13.6 mph)
ahr:117 max:126 slept:7.0 weight:229lbs shoes: Long Haul Trucker

124 w, 67 rpm

https://www.imdb.com/title/tt4158096/

Are all exercise pants now tapered so as to look like 1920s era golfers? Is that what I want in an exercise pant? I suppose it's nice for casual cycling since no chain issues, otherwise it seems like the standard not super taper and then not a massive thigh flare would be okay.

Monday Dec 9, 2019 #

Note

Black Friday 2020 if I can get the vegetation tweaked a bit more (should be mostly slightly greener)

Sunday Dec 8, 2019 #

Event: SMOC Maybury Mayhem
 
11 AM

Orienteering 41:33 intensity: (2 @0) + (29:44 @1) + (9:29 @2) + (2:18 @3) 2.52 mi (16:29 / mi) +15m 16:12 / mi
ahr:132 max:159 15c

Educational run on my auto gen map.

Vegetation is often shown a level or two higher than actual. Which will be a problem for Black Friday 2020 unless I figure out new settings.

Contours were mostly good. A few bonus knolls that aren’t really there (hilltops) and a few place gully our earth bank would help clarify. Also we missed a sizable steam.

And bonus mtb trails, so many bonus mtb trails.

Saturday Dec 7, 2019 #

Note

Tourney in Fort Wayne

Friday Dec 6, 2019 #

Note

Many lessons learned, many more to learn, but Practice Map 01 is usable!



Next up, Black Friday 2020 map. With lessons learned from that, perhaps the larger Nitro VI vegetation updates.

Thursday Dec 5, 2019 #

Note

OCAD problem was that I didn't realize Parallels was defaulted to 2 GB ram, which was not enough to do the vegetation step for a small park.

Now that I have that, I notice that OCAD can only convert height from feet to meters, so I have to remember how to do las2las to try to get the files all clean up in meters (source may be all in feet) so I can overlay the trails, otherwise it's kind of an imperfect operation to scale and align, unless I knew more.

Wednesday Dec 4, 2019 #

8 AM

Walking 43:15 intensity: (42 @0) + (23:37 @1) + (3:34 @2) + (11:14 @3) + (3:17 @4) + (51 @5) 2.89 mi (14:58 / mi)
ahr:135 max:182 slept:6.0 weight:225.4lbs shoes: Ghost 2018 Blue

hr seems high. tried to squeeze something in.
12 PM

Orienteering 32:10 intensity: (4 @0) + (22:50 @1) + (6:16 @2) + (42 @3) + (2:18 @4) 2.03 mi (15:52 / mi)
ahr:130 max:174

Tuesday Dec 3, 2019 #

5 AM

Biking (Trainer) 41:05 [1] 8.79 mi (12.8 mph)
ahr:111 max:121 shoes: Long Haul Trucker

Distance inaccurate as I didn't realize the trainer sensor wasn't connected until after the warmup period.

Monday Dec 2, 2019 #

Note

Playing with lidar for a park near my hotel this Saturday. Contours run no problem, but veg keeps crashing. Imagine the efficiency if it just worked better.

Could be coords (meta mentions feet)
Could be OCAD on three gen old parallels
Could be....

Also, Kent County lidar exists, curious if this means a Black Friday 2020 Opt Outside Grand Rapids area o event is possible. Once I give up on this Fort Wayne park, I'll mess with that a bit I think. Schedule wise it would be cool, could scout at a tournament so not any appreciable extra travel.
5 AM

Biking (Trainer) 42:35 [1] 9.24 mi (13.0 mph)
slept:6.0 weight:226.6lbs shoes: Long Haul Trucker

116 w, 63 rpm

Sunday Dec 1, 2019 #

2 PM

Orienteering 1:22:39 intensity: (7:22 @0) + (32:10 @1) + (2:12 @2) + (5:10 @3) + (14:34 @4) + (21:11 @5) 3.9 mi (21:12 / mi) +25m 20:47 / mi
ahr:140 max:201 1c

Adding the medical exits from mtb trail and surveying the spot I had not been to before.

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