Training Log Archive: Mr WonderfulIn the 31 days ending Jan 31, 2020:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||
| 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 Jan 31, 2020 #
8 AM
Weights 42:03 [1]
ahr:125 max:176 slept:7.0 weight:232.2lbs shoes: New Balance Weight
5 min warmup
Three rounds of:
70 lb goblet squat (could sneak up a bit if I can hold onto it)
10 squat jumps
50 lb dumbbell incline (wobbly)
50 lb dumbbell row (slightly too easy)
1/4 mile jog @ 10 mph
Feels like everything is connected; the faster I run, the harder the goblet squat is, etc.
Finished with a little bench:
20 reps of the bar
10 reps of 95
6 reps at 135
4 reps at 135
Brief stretching.
Shin is noticeable, should hit it with the roller and try to remember the stair exercise.
Three rounds of:
70 lb goblet squat (could sneak up a bit if I can hold onto it)
10 squat jumps
50 lb dumbbell incline (wobbly)
50 lb dumbbell row (slightly too easy)
1/4 mile jog @ 10 mph
Feels like everything is connected; the faster I run, the harder the goblet squat is, etc.
Finished with a little bench:
20 reps of the bar
10 reps of 95
6 reps at 135
4 reps at 135
Brief stretching.
Shin is noticeable, should hit it with the roller and try to remember the stair exercise.
Tuesday Jan 28, 2020 #
11 AM
Biking (Trainer) 37:38 [3] 9.21 mi (14.7 mph)
ahr:114 max:124 slept:7.0 weight:232.2lbs shoes: Long Haul Trucker
Squeezed in between two meetings.
145 w, 65 rpm
145 w, 65 rpm
Monday Jan 27, 2020 #
8 AM
Weights 44:03 [1]
ahr:122 max:157 slept:8.0 shoes: New Balance Weight
Hint of shin awareness, not sure if I should dial back tomorrow or not....
Five minute warm up
2 rounds each of these clumps:
DB Rev Lung x10 (50 lbs/45 lbs)
Medicine ball squat jumps x10, 12 pounder
Jog for three minutes on field
DB shoulder press x10, (50, 45 lbs)
DB side raises x 10, (10 lbs, 10 lbs)
Ropes 30 seconds (alternating, both)
Lying Single Leg Curl x10 (35 lbs)
Standing Leg Curl x10 (25 lbs)
Side Shuffle 5 yards and back 30 seconds
Then with remaining time, bench:
20 @ 95
10 @ 115
Skipped stretching for time which may have been dumb, but worked out for work since the cleaners were there which meant I rinsed off in a basement utility sink. :(
Five minute warm up
2 rounds each of these clumps:
DB Rev Lung x10 (50 lbs/45 lbs)
Medicine ball squat jumps x10, 12 pounder
Jog for three minutes on field
DB shoulder press x10, (50, 45 lbs)
DB side raises x 10, (10 lbs, 10 lbs)
Ropes 30 seconds (alternating, both)
Lying Single Leg Curl x10 (35 lbs)
Standing Leg Curl x10 (25 lbs)
Side Shuffle 5 yards and back 30 seconds
Then with remaining time, bench:
20 @ 95
10 @ 115
Skipped stretching for time which may have been dumb, but worked out for work since the cleaners were there which meant I rinsed off in a basement utility sink. :(
Sunday Jan 26, 2020 #
9 AM
Orienteering 36:51 [1] *** 2.36 mi (15:37 / mi)
10c slept:7.0 shoes: Topo Blue
Quick tape tie for the local residents. So many extra trails I don’t have, and all trails were a bit slippery. Last tournament the creek crossing was dry foot rock hopping; this time it was an over ankle brisk wade.
So much field checking would be helpful, macro veg isn’t terrible but lots of missed green. Will also try with revised settings before sending it.
So much field checking would be helpful, macro veg isn’t terrible but lots of missed green. Will also try with revised settings before sending it.
Saturday Jan 25, 2020 #
Note
Tourney in Fort Wayne
Friday Jan 24, 2020 #
8 AM
Weights 35:14 [1]
ahr:119 max:160 weight:230.4lbs shoes: New Balance Weight
Single round for time, since I make poor choices in the evening and don't go to sleep early enough.
warmup
50 lb per side 20 yard lunges
25 lb per side prowler push down and back, try to run half of the length in each direction
40 lb dumbbell press
20 bench pushups
More prowler same
15 back raises
110 lb pull downs, 130 still too much
30 lb curls, arms fried
30 lb tricep push downs, too light
warmup
50 lb per side 20 yard lunges
25 lb per side prowler push down and back, try to run half of the length in each direction
40 lb dumbbell press
20 bench pushups
More prowler same
15 back raises
110 lb pull downs, 130 still too much
30 lb curls, arms fried
30 lb tricep push downs, too light
Wednesday Jan 22, 2020 #
Note
Had M40 and M45 combined at GNC, I sneak past mintore by just 2 points, thanks to the seven second margin of victory on Sunday. This would not have been the only two point margin, as M60-M64 managed it as well!
He has the weekend total time, with a four minute advantage Friday that I couldn't whittle back with the 2:40 and :07 margins Sat and Sun.
He has the weekend total time, with a four minute advantage Friday that I couldn't whittle back with the 2:40 and :07 margins Sat and Sun.
Monday Jan 20, 2020 #
9 AM
Orienteering 1:38:51 5.53 mi (17:52 / mi) +121m 16:44 / mi
ahr:141 max:168 27c shoes: Topo Blue
Always fun extreme o.
Tactical error: wearing a jacket at 28F...too warm.
Navigation error: going 90 degrees wrong out of start...compasses can be helpful.
Also, if you are on the long course, use the long course description no the short course!
Balloon error: should bring a small pack. Saved it through a bunch of green then I lightly brushed a twig POP nooooooo
Not Unexpectedly bettered by the Fishers
Loved it!
Tactical error: wearing a jacket at 28F...too warm.
Navigation error: going 90 degrees wrong out of start...compasses can be helpful.
Also, if you are on the long course, use the long course description no the short course!
Balloon error: should bring a small pack. Saved it through a bunch of green then I lightly brushed a twig POP nooooooo
Not Unexpectedly bettered by the Fishers
Loved it!
Sunday Jan 19, 2020 #
10 AM
Orienteering 1:23:34 5.37 mi (15:34 / mi) +141m 14:23 / mi
ahr:149 max:168 15c shoes: Topo Blue
Speed up, but mistakes up! Fun course. Lost three ish minutes not reading the clue and missing the dot ditch at 3, otherwise not bad until 13 where I thought “I can read that!” And couldn’t, checking in with a trail to relocate. Finished strong to hold off Robert by seven seconds in the unofficial m40-m49 category. He gets the weekend if you count the middle I think after he smoked it on Friday
Saturday Jan 18, 2020 #
9 AM
Orienteering 15:33 0.82 mi (18:58 / mi) +24m 17:22 / mi
ahr:110 max:141 7c
Some of the model course.
Walking 3:59 0.31 mi (12:51 / mi) +14m 11:16 / mi
ahr:124 max:138
To Syds start
Orienteering 6:54 0.73 mi (9:27 / mi) +12m 9:00 / mi
ahr:81 max:145
Back to car and back to start
Orienteering 1:25:57 5.2 mi (16:32 / mi) +201m 14:45 / mi
ahr:147 max:189 15c
Fun course. Couldn’t quite put down 10:00, but not embarrassingly far off.
4 PM
Orienteering 56:06 2.28 mi (24:36 / mi) +73m 22:23 / mi
ahr:108 max:134 6c
I SAW A WILD ARMADILLO!
All race long I heard orienteers rustling but couldn’t see them. During pickup I heard rustling and figured odds were low of it being another human, and Kevin said he saw an armadillo on his run, so I looked around and spotted it. He snuffled around a bit, did a meerkat pose, went back to snuffling through the leaves, and then I finally thought I should move along so I watched when I made a nose and he was fast! Bounded away like a rabbit! I would not want to try to catch one.
All race long I heard orienteers rustling but couldn’t see them. During pickup I heard rustling and figured odds were low of it being another human, and Kevin said he saw an armadillo on his run, so I looked around and spotted it. He snuffled around a bit, did a meerkat pose, went back to snuffling through the leaves, and then I finally thought I should move along so I watched when I made a nose and he was fast! Bounded away like a rabbit! I would not want to try to catch one.
Friday Jan 17, 2020 #
Event: Georgia Navigator Cup 2020
1 PM
Running 5:12 0.43 mi (12:06 / mi)
ahr:131 max:149
Chasing Syd to her start
Walking 7:31 [1] 0.42 mi (17:54 / mi) +6m 17:05 / mi
ahr:114 max:129
Walk back to the compass
Orienteering 16:12 0.89 mi (18:12 / mi) +2m 18:05 / mi
ahr:138 max:161 6c
Sample the middle demo flags. Always love model courses!
Walking 9:00 [1] 0.41 mi (21:57 / mi)
ahr:105 max:122
Walk to start
Orienteering 40:56 2.67 mi (15:20 / mi) +77m 14:04 / mi
ahr:150 max:176 12c
Mostly too slow but also too much: run almost all of the way, spin around in panic, spot something 30 m away that’s it. Stop hesitating!
Couldn’t quite crack 10:00/km. Maybe tomorrow!
Couldn’t quite crack 10:00/km. Maybe tomorrow!
Wednesday Jan 15, 2020 #
8 AM
Weights 42:00 [3]
ahr:120 max:152 slept:7.0 weight:228.2lbs shoes: New Balance Weight
Thankfully one of the shorter days, as I snoozed too much, then my beloved boy is a slow eater, which is not a surprise and yet still I don't plan well enough for it.
Hint of shin awareness, so may use that as an excuse to taper tomorrow by just doing a tv show on the bike than the jog intensive circuit usually prescribed for Thursdays. Save the legs for Georgia!
Five minute warm up
2 rounds each of these clumps:
DB Rev Lung x10 (45 lbs, dropped to 40 halfway through second set)
Medicine ball squat jumps x10, 12 pounder
Jog for three minutes on field
DB shoulder press x10, (40, 35 lbs)
DB side raises x 10, (10 lbs, 10 lbs)
Ropes 30 seconds (alternating, both)
Lying Single Leg Curl x10 (35 lbs)
Standing Leg Curl x10 (20 lbs)
Side Shuffle 5 yards and back 30 seconds
A few stretches
Hint of shin awareness, so may use that as an excuse to taper tomorrow by just doing a tv show on the bike than the jog intensive circuit usually prescribed for Thursdays. Save the legs for Georgia!
Five minute warm up
2 rounds each of these clumps:
DB Rev Lung x10 (45 lbs, dropped to 40 halfway through second set)
Medicine ball squat jumps x10, 12 pounder
Jog for three minutes on field
DB shoulder press x10, (40, 35 lbs)
DB side raises x 10, (10 lbs, 10 lbs)
Ropes 30 seconds (alternating, both)
Lying Single Leg Curl x10 (35 lbs)
Standing Leg Curl x10 (20 lbs)
Side Shuffle 5 yards and back 30 seconds
A few stretches
Tuesday Jan 14, 2020 #
8 AM
Adventure Race 1:00:00 [3] 2.0 mi (30:00 / mi)
ahr:140 max:167 slept:7.0 weight:228.2lbs shoes: New Balance Weight
5 minute warmup then two rounds of:
Jog: 1/2 mile @ 8 mph
Stairs: 5 minutes @ 4 (dropped to 3 halfway through second round)
Jog: 1/2 mile @ 8 mph
Bike: 10 minutes at 240 watts round 1, 250 watts round 2
Jog #4 was a little rough, first three were fine. If shin holds, this is encouraging. I think the faster running takes out some climbing power as last time 2 * Level 4 stairs was okay, and it cost 30 odd watts of bike power too by going faster on the runs.
Got slightly behind schedule wise, gotta tighten up the evening routine so the morning is more solid.
Jog: 1/2 mile @ 8 mph
Stairs: 5 minutes @ 4 (dropped to 3 halfway through second round)
Jog: 1/2 mile @ 8 mph
Bike: 10 minutes at 240 watts round 1, 250 watts round 2
Jog #4 was a little rough, first three were fine. If shin holds, this is encouraging. I think the faster running takes out some climbing power as last time 2 * Level 4 stairs was okay, and it cost 30 odd watts of bike power too by going faster on the runs.
Got slightly behind schedule wise, gotta tighten up the evening routine so the morning is more solid.
Monday Jan 13, 2020 #
8 AM
Weights 38:48 [1]
ahr:118 weight:228.4lbs shoes: New Balance Weight
Got behind this morning, plus Harvey has been clingy at drop off, which is flattering but not fast.
Abbreviated but nearly five minute warmup then only a single round today
1/2 mile jog, increasing pace to 9 mph by the end, was not entirely unbearable
60 lb dumbbell 20 yard lunge - oof! Can barely carry those suckers that long
50 lb sled push down and back, trying to jog it when possible
50 lb dumbbell press * 15
20 bench push ups, this time actual bench push ups, took a few breaks
Repeat sled
Back raises
Subbed 110 lb lat pull down for the prescribed 10 x pull up
35 lb dumbell curls 10 per arm, bailed on final 10
cable tricep push down 15 * 40 lb
few stretches, hit the road, find cleaners in house, clean up in basement utility sink, which works well enough for hair and less good for rest of post gym self.
Abbreviated but nearly five minute warmup then only a single round today
1/2 mile jog, increasing pace to 9 mph by the end, was not entirely unbearable
60 lb dumbbell 20 yard lunge - oof! Can barely carry those suckers that long
50 lb sled push down and back, trying to jog it when possible
50 lb dumbbell press * 15
20 bench push ups, this time actual bench push ups, took a few breaks
Repeat sled
Back raises
Subbed 110 lb lat pull down for the prescribed 10 x pull up
35 lb dumbell curls 10 per arm, bailed on final 10
cable tricep push down 15 * 40 lb
few stretches, hit the road, find cleaners in house, clean up in basement utility sink, which works well enough for hair and less good for rest of post gym self.
Saturday Jan 11, 2020 #
1 PM
Orienteering 2:03:37 4.42 mi (27:58 / mi) +116m 25:52 / mi
ahr:115 max:167 14c weight:230lbs
Really poorly done orienteering intervals with Richard. Woods are nice, will post streamer locations eventually.
Also no power, which was disappointing.
Also no power, which was disappointing.
Thursday Jan 9, 2020 #
Note
slept:12.0 weight:230.2lbs
Cheers!
Wednesday Jan 8, 2020 #
8 AM
Weights 47:13 1.06 mi (44:32 / mi)
ahr:123 max:195 weight:231lbs shoes: New Balance Weight
Warm up, cribbing off the lesson in the distance
3 rounds of:
Goblet squat * 10 (70, 75 75)
Squat jumps * 10
DB incline * 12 (45)
DB row * 12 (60, 50, 45)
1/4 mile treadmill run (8 mph)
This is the shortest day, so for vanity I tacked on ye olde bench press
12*bar
10* 95 (assuming clamps are weightless, they are pretty light)
6*115
6*115
6*115
Would be interesting to see if there's any chance of approaching the old one rep max (225) I at least need to hurry up and get to repping 135 plus so it's 45s and not tiny 25s on the bar.
Abbreviated stretching
3 rounds of:
Goblet squat * 10 (70, 75 75)
Squat jumps * 10
DB incline * 12 (45)
DB row * 12 (60, 50, 45)
1/4 mile treadmill run (8 mph)
This is the shortest day, so for vanity I tacked on ye olde bench press
12*bar
10* 95 (assuming clamps are weightless, they are pretty light)
6*115
6*115
6*115
Would be interesting to see if there's any chance of approaching the old one rep max (225) I at least need to hurry up and get to repping 135 plus so it's 45s and not tiny 25s on the bar.
Abbreviated stretching
9 PM
Weights 15 [1]
Tuesday Jan 7, 2020 #
12 PM
Adventure Race 58:32 1.16 mi (50:27 / mi)
ahr:137 max:201 weight:231lbs shoes: New Balance Weight
1/2 mile jog @ 6 mph (feels easier now, before the holidays 5.4 was rough)
5 minutes stair stepper @ Level 4
1/2 mile jog @ 6 mph
12 minutes on the not working bike, half of them seem to be in some stupid iFit app boot loop. I started to watch the video on how to fix it but then let it go
1/2 mile jog @ 6 mph
5 minutes stair stepper @ Level 4...not quite sure I could hang on with 5 yet, but better than pre holiday
1/2 mile jog @ 7 mph because someone took one of the pair I was using so I went to the other one for personal space and it felt slow at 6 mph, 6.5 mph felt a lot like 6 mph
10 minutes on the good bike, claimed 300 w average, which is so much easier than 200 watts at home
Still chunky, but feeling more capable. Fingers crossed for a good 2020!
5 minutes stair stepper @ Level 4
1/2 mile jog @ 6 mph
12 minutes on the not working bike, half of them seem to be in some stupid iFit app boot loop. I started to watch the video on how to fix it but then let it go
1/2 mile jog @ 6 mph
5 minutes stair stepper @ Level 4...not quite sure I could hang on with 5 yet, but better than pre holiday
1/2 mile jog @ 7 mph because someone took one of the pair I was using so I went to the other one for personal space and it felt slow at 6 mph, 6.5 mph felt a lot like 6 mph
10 minutes on the good bike, claimed 300 w average, which is so much easier than 200 watts at home
Still chunky, but feeling more capable. Fingers crossed for a good 2020!
Monday Jan 6, 2020 #
8 AM
Weights 46:56 1.46 mi (32:08 / mi)
ahr:120 max:168 shoes: New Balance Weight
Trying new routine:
* don't stay up all night
* do one hour of work first thing
* get Harvey up slightly earlier
* one hour gym
* rinse and get to work a little later than 2019 but still able to leave at a reasonable time
warmed up a bit, forgot a few but five minutes of looking silly over in my quiet corner
Round 1:
DB Rev Lung x10 (40 lbs, should try 45)
Medicine ball squat jumps x10, 12 pounder
Jog for three minutes on field
* 2
Round 2:
DB shoulder press x10, (40, 30 lbs)
DB side raises x 10, (10 lbs, 7.5 lbs)
Ropes 30 seconds (alternating, both)
*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
* don't stay up all night
* do one hour of work first thing
* get Harvey up slightly earlier
* one hour gym
* rinse and get to work a little later than 2019 but still able to leave at a reasonable time
warmed up a bit, forgot a few but five minutes of looking silly over in my quiet corner
Round 1:
DB Rev Lung x10 (40 lbs, should try 45)
Medicine ball squat jumps x10, 12 pounder
Jog for three minutes on field
* 2
Round 2:
DB shoulder press x10, (40, 30 lbs)
DB side raises x 10, (10 lbs, 7.5 lbs)
Ropes 30 seconds (alternating, both)
*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
Sunday Jan 5, 2020 #
1 PM
Biking (Trainer) 1:48:59 [1] 22.5 mi (12.4 mph)
103w, 60 rpm
Friday Jan 3, 2020 #
9 AM
Weights 1:13:24 1.6 mi (45:52 / mi)
ahr:118 max:190
I went to the gym twice today. The first time, I took off my drop-off-Harvey-sensibly jeans, only to reveal that the shorts I was wearing (over tri shorts) had a quality 4" split in a sensitive area, so I went home and stitched them up.
I need to find and write down a warmup. Also the warm up stuff all feels really stupid to do, although I should not be too self conscious as many others do similar.
1/2 mile jog
40 lb dumbbell 20 yard lunge
50 lb sled push down and back, trying to jog it when possible
40 lb dumbbell press * 15
20 bench push ups, this time actual bench push ups
Repeat sled
Back raises
Subbed 90 lb lat pull down for the prescribed 10 x pull up
35 lb dumbell curls 20 per arm, had to cut weight after 10 and after 15
cable tricep push down 20 * 30 lb (not bad early)
I need to find and write down a warmup. Also the warm up stuff all feels really stupid to do, although I should not be too self conscious as many others do similar.
1/2 mile jog
40 lb dumbbell 20 yard lunge
50 lb sled push down and back, trying to jog it when possible
40 lb dumbbell press * 15
20 bench push ups, this time actual bench push ups
Repeat sled
Back raises
Subbed 90 lb lat pull down for the prescribed 10 x pull up
35 lb dumbell curls 20 per arm, had to cut weight after 10 and after 15
cable tricep push down 20 * 30 lb (not bad early)
Thursday Jan 2, 2020 #
9 AM
Walking 16:55 1.1 mi (15:23 / mi) +6m 15:08 / mi
ahr:132 max:148
Dropped off car. It had a suspect smell a few times over the weekend. Hopefully it's in the three figure range.
Walking 16:41 0.72 mi (23:10 / mi) +7m 22:31 / mi
ahr:141 max:177
A lot slower after stopping by the vets and joining the walk back with the dogs.
12 PM
Walking 30:00 [0] 2.0 mi (15:00 / mi)
pickup car. they said not much was done, so not very expensive. in the meantime I have a spreadsheet of generic replacement candidates worked out should the time come
6 PM
Walking 21:34 1.14 mi (18:55 / mi)
ahr:90 max:101
To the movie theater and back for the multi night sell out documentary, Plymouth, Michigan - A Rich History. Saw a coworker and the neighbor.