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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Mr Wonderful

In the 7 days ending Jan 11, 2014:

activity # timemileskm+mload
  XC Ski2 3:25:05 10.88(18:51) 17.5(11:43) 297432.0
  Biking1 2:05:33 28.0(13.4/h) 45.06(21.5/h) 1125.3
  Walking5 2:02:16 2.12 3.4 1116.9
  Erg rowing2 1:08:06 1.5 2.4167.6
  Running1 59:50 6.0(9:58) 9.66(6:12) 1115.3
  Weights2 10:0030.0
  Total11 9:50:50 48.49 78.04 300887.0
  [1-5]11 9:43:35
averages - sleep:7.7 weight:205.8lbs

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SuMoTuWeThFrSa

Saturday Jan 11, 2014 #

9 PM

Biking (Trainer) 2:05:33 intensity: (18 @0) + (2:05:15 @1) 28.0 mi (13.4 mph) +1m
ahr:117 max:135 slept:8.0 weight:207.4lbs shoes: Jamis Dragon Sport 29er

I see my no exercise triggers are: lack of sleep. Mainlined Mountain Dew to ensure alertness driving back from Windsor last night, but then I was wired when I got home. Dog #1 stood on me at 4:30 am for breakfast, and wouldn't leave me alone, so bleary sleep until finally getting up without much time to do anything before practice. Bless him, but sleep in, bro.

I am going in a different direction regarding trainer videos.

I will "badger mile" the bike trainer at around 14 mph. Close enough for estimates. Feels like jamming along Whitmore Lake Road in the zone.

Also, more poor dinner choices so hopefully that burned some off.
C • Action! 1

Friday Jan 10, 2014 #

Note

Yeeeouch, looks like dinner blew the doors off responsible eating. Better choices next time. Wouldn't have been terrible had I gotten up and gotten in a run. Hopefully Saturday compensates.
6 AM

Walking (Shoveling) 14:31 intensity: (34 @0) + (13:42 @1) + (15 @2) 0.15 mi (1:36:56 / mi)
ahr:113 max:140 slept:8.5 weight:205lbs

Had to dig out the road so we can get mail again.

Tube arrived, now awaiting trainer tire.....non Prime shipping isn't as much fun.
C • Of Amazon and tires 20

Thursday Jan 9, 2014 #

4 PM

XC Ski warm up/down 4:33 intensity: (22 @0) + (3:10 @1) + (49 @2) + (12 @3) 0.22 mi (20:41 / mi) +8m 18:35 / mi
ahr:125 max:152 slept:8.5 weight:206.4lbs shoes: Rossignol skis

Originally thought about targeting 2 lbs per week of weight loss. I've done 1.8 before. But now considering that my focus race is just over 26 weeks away, and I have about 26 lbs to go, that maybe 1 lb a week would be easier and all that is needed.

XC Ski 58:25 intensity: (8 @0) + (2:52 @1) + (6:34 @2) + (25:36 @3) + (23:15 @4) 3.96 mi (14:46 / mi) +62m 14:05 / mi
ahr:160 max:173 shoes: Rossignol skis

Cherry Hill with Elena.

I have much to learn! Igor picked up 10 m for every 30 m, and he didn't appear to be trying.
C • This white stuff will melt ... 4

Wednesday Jan 8, 2014 #

5 AM

Weights 5:00 [3]
slept:7.0 weight:206.4lbs

3*(12 push ups + 15 box squats)

Erg rowing 30:06 intensity: (33 @0) + (29:33 @1) 1.5 mi (20:04 / mi)
ahr:107 max:133

Hurry up, little trainer tire.

Tuesday Jan 7, 2014 #

5 AM

Walking warm up/down (Treadmill) 15:00 intensity: (5:03 @0) + (9:57 @1) 1.0 mi (15:00 / mi)
ahr:90 max:96 slept:7.0 weight:205.6lbs shoes: Brooks Ghost Red

I was not especially chipper, so I decided to warm it up.

Running (Treadmill) 59:50 intensity: (4:25 @1) + (55:25 @2) 6.0 mi (9:58 / mi) +1m 9:58 / mi
ahr:142 max:151 shoes: Brooks Ghost Red

Easy jog
6 AM

Walking warm up/down (Treadmill) 14:52 intensity: (14:37 @1) + (15 @2) 0.32 mi (45:45 / mi)
ahr:109 max:143 shoes: Brooks Ghost Red

Cooldown
6 PM

Walking (Shoveling) 20:00 [1]

Heavy, crusted debris from the plow finally visiting. Lots of deep squats and cold ears even with hat. Mini finally may leave the house.

Monday Jan 6, 2014 #

5 AM

Walking (Shoveling) 57:53 intensity: (17 @0) + (57:31 @1) + (5 @2) 0.64 mi (1:30:16 / mi) +1m 1:29:50 / mi
ahr:118 max:139 slept:6.0 weight:205.8lbs

Poor JustMe!
C • Join me 3

Sunday Jan 5, 2014 #

Weights 5:00 [3]
slept:9.0 weight:203.8lbs

3 * (10 push ups + 10 box squats). Baby steps.

Note

Already behind on biking, and roads may not cooperate. Trainer tire is on order, which I meant to do anyway but kept forgetting, and is definitely needed for the non-bleeding edge trainer I acquired, just a shade too much tire with 2.1s, even bald 2.1s.
2 PM

XC Ski 2:22:07 intensity: (1:00:24 @1) + (1:05:30 @2) + (15:28 @3) + (45 @4) 6.7 mi (21:13 / mi) +227m 19:11 / mi
ahr:138 max:166 shoes: Rossignol skis

Not sure if I should even log this since it's as likely to be at Wilderness Traverse as shoveling.

Roughly the perimeter trails of Peach Mountain. Only three crashes - once right out of the gate, once on the jump near the radio tower, and once on about the steepest section I tackled with a curve.





C • nice! 23
7 PM

Erg rowing 38:00 [1]
ahr:98

Not a lot of energy.

Finished day around 2200 calories. Maybe my AR pants will fit yet this month!

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