Training Log Archive: Mr WonderfulIn the 31 days ending Mar 31, 2020:
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| 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 | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||
Tuesday Mar 31, 2020 #
Biking (Trainer) 1:34:07 [1] 23.65 mi (15.1 mph)
ahr:107 max:119 slept:7.0 shoes: Long Haul Trucker
reg 113 w, 57 rpm
Monday Mar 30, 2020 #
Biking (Trainer) 43:37 [2] 11.98 mi (16.5 mph)
ahr:126 max:157 slept:7.0 shoes: Long Haul Trucker
wu 127 w, 60 rpm
reg 151 w, 62 rpm
Sunday Mar 29, 2020 #
Biking (Trainer) 1:31:37 [1] 23.4 mi (15.3 mph)
ahr:114 max:130 slept:6.5 shoes: Long Haul Trucker
reg 118 w, 57 rpm
Saturday Mar 28, 2020 #
Biking (Trainer) 11:29 [1] 2.38 mi (12.4 mph)
ahr:112 max:124 slept:9.0 shoes: Long Haul Trucker
No sensor detected, so had to find and then swap in a new CR2032 for that.
Then I noticed, man I'm jamming and these watts are high and effortless. Let's recalibrate. Oh, my tire is flat.
Go on mission to find pump in post apocalyptic garage (torn up looking for documents a while back). Finally locate pump.
Tire hisses when filled. Argh.
Find levers. Open up tire. See area is filled with what looks like rubber mouse poop. Find multiple holes near valve stem. Luckily have spare tube in basement.
Nearly an hour after the start, I can resume.
Biking (Trainer) 1:42:58 [2] 27.66 mi (16.1 mph)
shoes: Long Haul Trucker
141 w, 61 rpm
Friday Mar 27, 2020 #
Biking (Trainer) 44:35 [2] 11.81 mi (15.9 mph)
ahr:123 max:138 slept:7.0 shoes: Long Haul Trucker
wu 100 w, 58 rpm
reg 139 w, 65 rpm
Thursday Mar 26, 2020 #
Biking (Trainer) 52:54 [1] 13.38 mi (15.2 mph)
ahr:113 max:123 slept:7.0 weight:231.8lbs shoes: Long Haul Trucker
wu 104 w, 58 rpm
reg 117 w, 61 rpm
Wednesday Mar 25, 2020 #
Biking (Trainer) 43:37 [2] 11.65 mi (16.0 mph)
ahr:127 max:151 slept:7.0 shoes: Long Haul Trucker
reg 137w, 65 rpm
Tuesday Mar 24, 2020 #
Biking (Trainer) 1:34:47 [1] 24.16 mi (15.3 mph)
ahr:116 max:135 slept:7.0 shoes: Long Haul Trucker
wu 99w, 57 rom
reg 119 w, 62 rpm
Monday Mar 23, 2020 #
Biking (Trainer) 43:46 [1] 10.65 mi (14.6 mph)
ahr:111 max:125 slept:7.0 shoes: Long Haul Trucker
reg 107w, 59 rpm
Sunday Mar 22, 2020 #
Biking (Trainer) 45:05 [2] 12.12 mi (16.1 mph)
ahr:120 max:141 slept:7.0 shoes: Long Haul Trucker
wu 87w, 61 rpm
reg 151w, 68 rpm
When the quarantine started, I decided to configure half of the main basement to give Harvey an extra play area, bringing him to roughly three semi safe zones (his room, the family room/dining room/kitchen, and then this half of the basement. Yesterday, I rearranged the other half to put all of the exercise equipment back into play,.
The thing I didn't think about is that I opened the heat vents to make the play area more comfy, and ooh boy that makes the bike corner a bit of a sauna. Granted, that is a first world problem.
Saturday Mar 21, 2020 #
Biking (Trainer) 2:08:56 [1] 29.31 mi (13.6 mph)
ahr:105 max:126 slept:6.0 shoes: Long Haul Trucker
reg 86 w, 61 rpm
Friday Mar 20, 2020 #
Biking (Trainer) 42:56 [1] 9.78 mi (13.7 mph)
ahr:105 max:124 shoes: Long Haul Trucker
wu 72w, 58 rpm
reg 92w, 72 rpm (attempting to be higher cadence, and while not high, is 20% above average)
Thursday Mar 19, 2020 #
Note
Biking (Trainer) 44:09 [3] 11.58 mi (15.7 mph)
ahr:126 max:158 slept:7.0 shoes: Long Haul Trucker
wu 85w, 64 rpm
reg 142w, 66 rpm
Wednesday Mar 18, 2020 #
Biking (Trainer) 43:59 [2] 11.08 mi (15.1 mph)
ahr:112 max:145 slept:7.0 shoes: Long Haul Trucker
wu 75w, 59 rpm
reg 128w, 62 rpm
Tuesday Mar 17, 2020 #
Biking (Trainer) 1:25:34 [1] 19.97 mi (14.0 mph)
ahr:102 max:138 slept:6.5 shoes: Long Haul Trucker
wu 85w, 57 rpm
reg 94w, 56 rpm
Probably need that extra 1.5 hrs of sleep to perk up a bit, but days are full even when not commuting.
Monday Mar 16, 2020 #
Biking (Trainer) 43:54 [1] 10.42 mi (14.2 mph)
ahr:107 max:118 slept:6.5 shoes: Long Haul Trucker
wu 80w, 60 rpm
reg 101w, 59 rpm
Yesterday marked four weeks of completing the apple watch goals - (a) stand for some portion of at least 12 hours per day (b) move for at least 30 minutes (c) burn 800 calories by doing something other than existing
Sunday Mar 15, 2020 #
Biking (Trainer) 43:51 [1] 9.44 mi (12.9 mph)
shoes: Long Haul Trucker
Very easy bike spin
wu 84 w, 58 rpm
reg 70 w, 63 rpm
Saturday Mar 14, 2020 #
Orienteering 5:58:02 22.6 mi (15:51 / mi) +193m 15:26 / mi
ahr:142 max:190 31c shoes: Topo Blue
Back story: Through a few errors, I was unable to get an ID for my daughter, so we had to drive to Wichita for her wheelchair basketball champs. My super driver friend, who seemingly does not tire on the road, was kind enough to join.
We left Ann Arbor about 4:30 on Wednesday. Around 10:00-10:30 Michigan time, we got the call that the tournament was cancelled.
We planned to visit the Arch en route, and my party voted to press on to STL, stay the night, see the Arch and head back.
On the way back, I asked the Simpsons if they could squeeze in one more. They could!
I didn't have much time to prep or worry. After work-from-home ended Friday, I assembled some gear, then rolled over just before the briefing.
I already knew the bonus control location from riddle testing a few days ago, so I was asterisked which was fine.
Quickly sketched out a route to clear without good bail options. Then realized I could make the big out and back the bail out, so I rotated my plan by one hour and that worked well.
Sizable pack at the start, that slowly whittled down before finally mostly being Syd, Tony, and Saliga through about 2:45, when Syd's relentless steady pace broke Saliga and I. Almost retaught Tony at 97, but I bumbled it.
Around three hours, my glutes got sore and pace dropped a bit. I still thought I had a chance, and pressed on. When I hit the out and back with 95 minutes to go, it seemed very doable.
Other than missing 86 to the right, and then resetting from the nearby clearing, it was good. Joined Minto for 1.5 c or so here, but he had too much run power and took off.
I thought I would easily get back, but ended up walking too much and only had around 7 minutes to spare, but with a clear that was a decent * placing.
So happy to get out and see the gym work is paying off! Great to see friends even if too briefly.
Note to self: Apple Watch will only last 5.5 hrs in activity mode.
Friday Mar 13, 2020 #
Biking (Trainer) 43:43 [3] 11.93 mi (16.4 mph)
ahr:129 max:155 slept:7.0 shoes: Long Haul Trucker
reg 149 w, 67 rpm
Wednesday Mar 11, 2020 #
Biking (Trainer) 43:23 [3] 12.21 mi (16.9 mph)
ahr:134 max:152 slept:7.0 shoes: Long Haul Trucker
reg 159 w, 67 rpm
More like what I want them all to be. Even with a mild head cold.
Tuesday Mar 10, 2020 #
Running 43:20 [2] 4.11 mi (10:33 / mi) +13m 10:26 / mi
slept:7.0 shoes: Ghost 2018 Blue
TMI in comment
Can get tracks from apple watch for free, just not with heart rate that I know of
https://www.youtube.com/watch?v=pJllGcc-u74
Monday Mar 9, 2020 #
Biking (Trainer) 43:21 [2] 11.07 mi (15.3 mph)
ahr:117 max:137 slept:6.5 shoes: Long Haul Trucker
reg 128w, 68 rpm
Sunday Mar 8, 2020 #
Biking (Trainer) 2:18:14 [1] 31.1 mi (13.5 mph)
ahr:104 max:128 slept:6.0 shoes: Long Haul Trucker
reg 107w, 61 rpm
Completing the double bill of yesterday's Hateful Eight and this morning's Once Upon a Time...in Hollywood
Saturday Mar 7, 2020 #
Biking (Trainer) 3:05:45 [1] 39.94 mi (12.9 mph)
ahr:96 max:110 slept:6.0 shoes: Long Haul Trucker
reg 95 w, 51 rpm
Friday Mar 6, 2020 #
Biking (Trainer) 44:12 [2] 11.21 mi (15.2 mph)
ahr:117 max:129 slept:8.0 weight:232.2lbs shoes: Long Haul Trucker
reg 151w, 63 rpm
Wednesday Mar 4, 2020 #
Biking (Trainer) 43:50 [2] 10.67 mi (14.6 mph)
ahr:115 max:149 slept:6.5 weight:231.2lbs shoes: Long Haul Trucker
wu 93w, 63 rpm
reg 138w, 69 rpm
Tuesday Mar 3, 2020 #
Note
Biking (Trainer) 43:02 [2] 10.89 mi (15.2 mph)
ahr:117 max:127 slept:6.5 weight:233.2lbs shoes: Long Haul Trucker
10:00 @ 113w, 57 rpm
33:03 @ 146w, 62 rpm
Weights 50:04 [1]
ahr:116 max:158 shoes: New Balance Weight
5 * 10 seconds on, 10 seconds off bike sprints (3-7, 115 rpm ish?)
DB Bench (50, 45, 45)
Subbed Lat Pull Down for pullups, 15x (110 oof, 97.5 oof, 90)
Pushups to failure (25, 10, 12)
Subbed seated row for ring row since some serious looking dudes were sprint through the ring row area, 3x45 lb plate each side to failure: 10, 7, 8
Tri push down (8x50+7*40, 40 , 40)
Bicep Curls (30 oof, 25 oof, 20)
Monday Mar 2, 2020 #
Note
- Sent minutes to AGM attendees (typed them up last night for freshness)
To do:
- Purge the 750 odd falsely submitted email address without deleting anyone who signed up in the last few months who is legit, as best as I can. Ugh!
- Recruit the national meet staff (c. 2022 timeframe)
Weights 1:04:08 [2]
ahr:123 max:169 slept:6.5 shoes: New Balance Weight
Brief warmup
Squats with 30% treadmill, 5.5 mph in between:
10@135 OK
8@155 OK
6@165 OK
4@185 OK
15@135 Medium
Lunge full turf down and back, tried even 5 lb medicine ball, OOOOOOOOF!
10 mins bike, 2-8, 90 rpm, "230 watts"
Dumbbell RDL, 40 OK, 45 Medium, 45 still not 100% on form
Lying leg curl with 30% treadmill 5.5 mph @ 30% @ 5.0 OOOOF 3*10@80
Skipped final 10 minute bike for time, still late to work
Sunday Mar 1, 2020 #
Biking (Trainer) 43:52 [2] 11.11 mi (15.2 mph)
ahr:117 max:131 slept:6.0 shoes: Long Haul Trucker
reg 148w, 64 rpm