Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Mr Wonderful

In the 7 days ending Jul 14, 2012:

	activity	#	time	miles		km		+m	load
	Walking	6	6:20:25	19.15		30.82		3	319.0
	Canoeing	2	5:31:13	18.64	(17:46)	30.0	(11:02)	68	277.8
	Biking	4	2:55:02	31.05		49.97		15	315.7
	Total	12	14:46:40	68.84		110.79		86	912.5
	[1-5]	8	6:38:14
averages - sleep:6.2 rhr:56 weight:206lbs

5:11

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Saturday Jul 14, 2012 #

7 AM

Canoeing 4:01:13 13.84 mi (17:26 / mi) +68m 17:10 / mi
ahr:94 max:142 slept:6.5 shoes: Pirate Canoe

Great paddle! Park to park, hoo ah! Jeff and I met up at WalMart, then carpooled up to the Dawson Road put in for the north end of Kensington. There we paddled up the Huron River past Milford and ultimately to the put in for the 2011 December Chill, at the very small dam in Proud Lake.

I think the early hours contributed to some nice wildlife viewing - we saw a deer along the river bank, herons, cranes, some decent sized fish, many turtles, and even what I think was a mink. Very cool!

Then we took a leisurely ten minutes at the turn around before heading downriver. The water was low and the current was minimal, so it wasn't as turbocharged as I thought and we were not even a mile per hour different upstream versus downstream.

Today's objectives met: get used to being in a boat for four hours; get Jeff more seat time in the stern. He is steering beautifully!

C • Wish I could of been there... 2

8 PM

Walking 1:00:00 [0]

Very slow sub loop, mostly carrying the 11 pound dog who refuses to walk.

9 PM

Biking (Road Bike) 10:00 [1] 2.0 mi (12.0 mph)
shoes: Jamis Dragon Sport 29er

Dear wife dropped the 5 pound dog's poop bag, so I went in search and retrieved it.

Friday Jul 13, 2012 #

5 AM

Biking (trainer) 45:00 [1]
slept:6.5

Easy spin in with an Alcatraz. Probably the right call to pare it down to one episode and get to work at a decent time.

Thursday Jul 12, 2012 #

5 AM

Walking 1:32:00 [2] 6.1 mi (15:05 / mi)
slept:6.0 shoes: Brooks Ghost Red

Couple of alcatraz episodes. 4 mph

Wednesday Jul 11, 2012 #

Walking 45:00 [0] 2.25 mi (20:00 / mi)

I intended to do some form of real exercise today, but I had to get to work earlier and then got stuck late fixing some car up. Blah.

Tuesday Jul 10, 2012 #

Note

Either I'm old or off, or can't take this training load without more sleep. I am super exhausted today.

There was a period where I felt mostly functional off five hours a night, but I wasn't exercising much then.

Blah

5 AM

Walking (Mix) 45:00 [3] 3.8 mi (11:50 / mi)
slept:6.0 shoes: Brooks Ghost Red

0.5 @ 4 mph, 1%
0.5 @ 4 mph, 12%
0.5 @ 4.5 mph, 1%
0.5 @ 6 mph, 1%
0.5 @ 4.5 mph, 1%
0.5 @ 4.5 mph, 12%
0.8 @ 4.5 mph, 1%

7 PM

Walking 1:03:25 [0] 3.25 mi (19:31 / mi) +3m 19:28 / mi
ahr:85 max:96

Leisurely stroll to the gas station.

Monday Jul 9, 2012 #

6 PM

Biking (Mix) 1:00:00 [3] 13.75 mi (13.8 mph)
slept:6.0 weight:206lbs shoes: Jamis Dragon Sport 29er

Forgot my gps! And bike gloves! Still a fun ride. Paved trail out to....whatever that road is, then back on gravel, reenter at McCabe, gravel back around. Another great AR training session hosted by Cooper, who has quite the detailed knowledge of Island Lake.

7 PM

Canoeing 1:30:00 [3] 4.8 mi (18:45 / mi)
shoes: Pirate Canoe

Relaxed paddle from Island Lake over to one of the beaches in Kensington, then back. Jeff steered - he's a much better steerer. So we should be fixed up for the Rage.

Cooper paddled nearby in his kayak, and he shared insight and tips on 24 hour adventure racing.

Sunday Jul 8, 2012 #

7 AM

Biking (Road & Gravel) 1:00:02 15.3 mi (15.3 mph) +15m
ahr:136 max:183 rhr:56 slept:6.0 weight:206lbs shoes: Jamis Dragon Sport 29er

Wife talked about a walk this morning, but when I saw no sign of her at 7:45, I thought I could do most of the 15 miles I needed to hit 100 miles in the last week. So I bombed out on the road to North Territorial, then took the service drive to 5 Mile, then Nollar up to 6 Mile, then Main Street with a few exploratory bump outs, then I bombed around the one dirt subdivision and realized I could probably hit an even hour if I hustled. It was fun...and talk about cool and refreshing this morning!

8 PM

Walking 1:15:00 [0] 3.75 mi (20:00 / mi)

Dropped off dear daughter's movie at the library. Leisurely. Dog #2 walked it all, props to all 4.5 lbs of her.

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