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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Mr Wonderful

In the 7 days ending Aug 31, 2013:

activity # timemileskm+mload
  Biking4 6:08:23 85.86(14.0/h) 138.17(22.5/h) 430521.1
  Walking5 4:46:33 16.98(16:52) 27.33(10:29) 102123.7
  Running3 2:13:03 11.37(11:42) 18.29(7:16) 71236.8
  Canoeing1 1:09:08 4.49(15:24) 7.23(9:34) 165.1
  Total12 14:17:07 118.7(7:13) 191.03(4:29) 604946.7
  [1-5]10 9:37:55
averages - sleep:7.5 weight:203.9lbs

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SuMoTuWeThFrSa

Saturday Aug 31, 2013 #

8 AM

Walking 16:43 intensity: (5:46 @0) + (10:57 @1) 1.03 mi (16:18 / mi) +13m 15:41 / mi
ahr:91 max:103 slept:6.5 weight:204.6lbs shoes: Brooks Cascadia 8s

Warmup for wife's return to jogging.

Running 11:49 intensity: (16 @0) + (2:06 @1) + (6:21 @2) + (3:06 @3) 1.04 mi (11:22 / mi) +2m 11:18 / mi
ahr:143 max:161 shoes: Brooks Cascadia 8s

Mile #1 around Trout Lake, watching the tri folks swim lengths.

Walking 8:26 [1] 0.53 mi (15:55 / mi) +1m 15:49 / mi
ahr:105 max:133 shoes: Brooks Cascadia 8s

Walk break

Running 11:05 intensity: (2:45 @1) + (8:20 @2) 1.0 mi (11:05 / mi) +4m 10:57 / mi
ahr:141 max:151 shoes: Brooks Cascadia 8s

Mile #2

Walking 11:21 intensity: (11:14 @1) + (7 @2) 0.75 mi (15:14 / mi) +2m 15:07 / mi
ahr:110 max:145 shoes: Brooks Cascadia 8s

Cool down
9 AM

Canoeing 1:09:08 intensity: (4:03 @0) + (1:05:05 @1) 4.49 mi (15:24 / mi) +1m 15:23 / mi
ahr:100 max:120 shoes: Pirate Canoe

Dear wife was interested in some cross training, so we took the canoe up into Kensington and looped around, looking for turtles but maybe it was too early for them to sun themselves.
1 PM

Note
slept:1.5

Nice nap until Alex called about picking up the controls. :)

Friday Aug 30, 2013 #

Note
slept:2.0

Mmmmm nap
5 AM

Biking (Mostly paved) 2:15:36 intensity: (4:15 @0) + (13:29 @1) + (1:04:59 @2) + (50:42 @3) + (2:11 @4) 35.71 mi (15.8 mph) +159m
ahr:148 max:174 slept:6.5 weight:203.8lbs shoes: Jamis Dragon Sport 29er

Huron River Drive has some nice scenic bits. The dirt part rolled nicely.

I definitely need more of these - fatigue set in at the ~60 minute mark, and before two hours I was about done sitting on a bike seat.
8 AM

Walking 1:31:51 intensity: (1:10 @0) + (1:30:30 @1) + (11 @2) 5.34 mi (17:12 / mi) +58m 16:38 / mi
ahr:107 max:140 shoes: Brooks Cascadia 8s

Wandering around some Maybury trails with dear wife and 10 lb pack. One of these days I'll remember to bring the latest o map to watch for any trails or anything, and for good practice.
C • Maybury 2

Thursday Aug 29, 2013 #

Note

I wonder what the Clydesdale cut off is and if it would be worth my while to enter.

http://myhometownbicycles.files.wordpress.com/2013...

Other events with same governing body are 200 lbs = me = golden.
6 AM

Running 36:21 intensity: (1:15 @0) + (9:56 @1) + (19:29 @2) + (5:41 @3) 3.31 mi (10:59 / mi) +3m 10:57 / mi
ahr:143 max:163 shoes: Brooks Ghost Blue

Easy jog, half paved half dirt.

Wednesday Aug 28, 2013 #

Note

Let it be known that the Dragon Sport got a new cassette and chain to stop chain jump. This occurred at 1573.6 miles.

They advised riding it to see if it still jumps; seemed alright in the parking lot. Hopefully I don't need rings as well.
5 AM

Biking 1:15:31 intensity: (44:43 @0) + (19:19 @1) + (10:51 @2) + (38 @3) 17.1 mi (13.6 mph) +55m
ahr:122 max:154 slept:7.0 weight:203lbs shoes: The General

Dropped work4justice's markers off. Drizzly; had to remove goggles.

Why oh why did they dump pea gravel all over the nice stretch of 9 Mile?
7 PM

Walking 1:28:07 [0] 5.24 mi (16:49 / mi) +18m 16:38 / mi
ahr:93 max:109 shoes: Keen Sandals

Cemetery and back, w/ 10 lb pack.

We shall see if this family walk cadence fits with say a tomorrow morning jog.

Tuesday Aug 27, 2013 #

5 AM

Running 1:13:48 intensity: (2:55 @0) + (25:02 @1) + (35:27 @2) + (10:10 @3) + (14 @4) 6.02 mi (12:16 / mi) +62m 11:53 / mi
ahr:141 max:165 slept:7.0 weight:203lbs shoes: IceBugs

Intended to be a 5 ish mile "welcome back to running". But I didn't really come up with a good loop, so I winged it and just ran Blue backwards to Spring Mill, where the heavens opened up. The lightning was scary ("one mississ" CRACK!), but the rain was bodyglide for my chunky thighs, so even steven. Added one extra mile to get out of the rain, but it wasn't quite enough.
6 AM

Walking 15:55 intensity: (13:54 @0) + (2:01 @1) 1.1 mi (14:27 / mi) +6m 14:13 / mi
ahr:119 max:139 shoes: IceBugs

Trying not to overdo it, I walked the last bit back to the car.

Monday Aug 26, 2013 #

Note

Triple Trial Challenge might be a good warmup for line o.
C • So, you in? I'm thinking about it.... 2
5 AM

Biking 1:42:18 intensity: (16:23 @0) + (29:39 @1) + (41:54 @2) + (13:59 @3) + (19 @4) + (4 @5) 24.04 mi (14.1 mph) +147m
ahr:138 max:178 shoes: Jamis Dragon Sport 29er

After WT kicked my butt, I thought I should try to get up to what I've always speculated might work for me: (1) 24 AR per week. ~60 miles bike, ~20 miles on foot (hike, jog/orienteering, elliptical), and rowing (erg, boat) with whatever time is left.

So down to my buddy's new office, just to see what it would be like, going the long way around via the Cascades. I just could not crack 40 on the way down to Bandemer.
C • ok you said it 5
7 PM

Walking 54:10 [0] 3.0 mi (18:03 / mi) +4m 17:59 / mi
ahr:94 max:99 shoes: Keen Sandals

Pace seems off when we bring the dog along, so I added 17 lbs to a pack. Much more work, even if it's not reflected in the heart rate.

Sunday Aug 25, 2013 #

9 AM

Biking 54:58 intensity: (42:15 @0) + (8:50 @1) + (3:36 @2) + (17 @3) 9.01 mi (9.8 mph) +69m
ahr:107 max:155 slept:7.0 weight:205.2lbs shoes: The General

Sneaked out between services and did a lapped of Kensington w/ dear daughter on the tag a long. I long for her to be tall enough for a tandem; seems like that might be more stable on downhills.

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