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Training Log Archive: Mr Wonderful

In the 7 days ending Sep 20, 2014:

activity # timemileskm+m
  Orienteering5 8:57:39 25.28(21:16) 40.68(13:13) 50657 /61c93%
  Running2 1:25:46 8.95(9:35) 14.41(5:57) 138
  Biking1 1:09:31 14.94(12.9/h) 24.04(20.7/h) 82
  Walking3 35:07 2.04(17:14) 3.28(10:43) 4
  Erg rowing1 22:00 1.0(22:00) 1.61(13:40)
  Weights1 10:00
  Total11 12:40:03 52.21 84.02 73057 /61c93%
  [1-5]10 11:33:47
averages - sleep:8.9 weight:200.8lbs

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Saturday Sep 20, 2014 #

Event: Bishop Lake
 
8 AM

Orienteering 2:17 [1] *** 0.12 mi (19:08 / mi)
spiked:0/0c

Whoops! Not the correct trail for the remote water stop on Red. There's no big swamp at the correct one!

Orienteering 5:23 [1] * 0.34 mi (15:37 / mi) +1m 15:28 / mi
spiked:1/1c shoes: Brooks Ghost Red

yay, the correct water stop trail

Orienteering 1:52:47 intensity: (6:32 @0) + (1:31:38 @1) + (11:06 @2) + (3:31 @3) *** 4.99 mi (22:36 / mi) +112m 21:08 / mi
ahr:116 max:161 spiked:17/17c shoes: Brooks Ghost Red

One day I will plan water stops better! :) And set out game cameras, high visbility controls, etc.
3 PM

Orienteering 1:36:41 intensity: (52 @0) + (59:45 @1) + (20:24 @2) + (15:38 @3) + (2 @4) *** 4.79 mi (20:11 / mi) +95m 19:01 / mi
ahr:129 max:165 spiked:10/12c shoes: Brooks Ghost Red

Control pickup, since Barbara's hammy was off and I figured I could be efficient. Two parallel bobbles, 8-9 ended up on wrong side of swamp (not paying enough attention), and a Igor's streamered site near 7, then got scared 7-10, lots of stuff going on but mostly okay other than a good superman quality trip along the way.

Bit of a dot ditch E of 11, might be worth adding some time because it would be an obnoxious control sight, very vague and then you have a little ditch ditch junction. :)
C • Thanks! 3

Friday Sep 19, 2014 #

12 AM

Biking 1:09:31 intensity: (3:39 @0) + (1:05:25 @1) + (27 @2) 14.94 mi (12.9 mph) +82m
ahr:113 max:140 slept:7.0 weight:199.6lbs shoes: Jamis Dragon Sport 29er

Dragged my heels for a long time before deciding not to wimp out on running my errand - dropping the Mini off for service in Ann Arbor.

No effort made to go fast, just get home.

I thought I would be grossly overdressed for 49°F but I was a bit chilled the whole way.

So sleepy....
10 AM

Orienteering (Setting) 2:58:04 intensity: (13:29 @0) + (2:42:09 @1) + (2:26 @2) *** 7.6 mi (23:26 / mi) +153m 22:03 / mi
ahr:106 max:148 spiked:15/17c slept:5.0 weight:200.4lbs shoes: Roclite #2

Set most of R, G, and O

Without the challenge of relocating #1 as during scouting, I am happier with the course - runnable sections abound, visibility near most of the controls meets my "all nice all the time" target, and I only had to shove fight out of the way on two brief occasions, and I didn't excessively take trails for the most part.

Discovered two better legs than are on the courses, but too late so next time I hope I scout earlier. One is just fun, flat, vague, mostly fast, and the other is oddly difficult, easy to end up off line.
C • I am looking forward to thi... 3

Wednesday Sep 17, 2014 #

6 PM

Orienteering 1:02:20 intensity: (13:03 @0) + (43:53 @1) + (4:37 @2) + (47 @3) 3.11 mi (20:03 / mi) +61m 18:54 / mi
ahr:107 max:156 spiked:8/8c shoes: Roclite #2

Yellow is probably too hard. Too late now...maybe I'll add a couple streamers to assist in the one tricky area. At least the payoff later on will be one spectacular saddle, nicely off trail but yellow friendly because of high visibility woods. Woo woo.

I did screw up at dusk last time and get on the wrong parallel feature. But now that I could see, I moved to an entirely different type which is in nicer woods. :)

Also, I got stung. Which explained why the pricker didn't stop hurting.
7 PM

Running 42:50 intensity: (48 @1) + (4:16 @2) + (23:20 @3) + (14:26 @4) 4.8 mi (8:55 / mi) +121m 8:16 / mi
ahr:160 max:174 shoes: Roclite #2

Figured two odd miles was hardly worth the trip, so I jammed out Blue, the 4.8 mile bit (not from the parking lot).
C • Great run! 2

Walking warm up/down 1:34 intensity: (59 @1) + (13 @2) + (17 @3) + (5 @4) 0.08 mi (19:33 / mi) +2m 18:08 / mi
ahr:134 max:173 shoes: Roclite #2

Tuesday Sep 16, 2014 #

6 AM

Erg rowing 22:00 [0] 1.0 mi (22:00 / mi)
slept:7.5 weight:202.2lbs

Extremely lazily w/ dear daughter using her trainer.

Monday Sep 15, 2014 #

Weights 10:00 [1]
slept:7.0 weight:200.8lbs

pushups, lunges

Note

Thanksgiving is at my in laws this year. It's just 150 miles...could I bike there (and then drive my bike back)? Would it be fun or just miserable? Maybe something like:

Light breakfast
Bike 40 miles
Big breakfast
Bike 40 miles
Lunch
Bike 40 miles
Snack!
Bike 30 miles
Ice cream

And if so, would it be tolerable on my mountain bike or would I really really want a road/cx bike? My longest ride previously was ~60 miles in about 4 hours before breakfast one fall morning on my mountain bike.
C • go for it! 8
6 PM

Orienteering 1:20:07 intensity: (3:34 @0) + (1:00:01 @1) + (12:09 @2) + (4:23 @3) *** 4.33 mi (18:31 / mi) +84m 17:28 / mi
ahr:121 max:161 spiked:6/6c shoes: Inov8 Roclite 319

Almost was night o. And I keep finding Igor streamers. :)

Also it would be easier to streamer with the surveryor's tape I left in my garage. I found masking tape in my truck, which should be horrible to find Friday.
C • Looking forward to it! 1

Sunday Sep 14, 2014 #

5 PM

Walking warm up/down 15:56 intensity: (1:59 @0) + (13:57 @1) 1.06 mi (15:03 / mi)
ahr:92 max:98 slept:9.0 weight:200.8lbs shoes: Brooks Ghost 5s

Running 42:56 intensity: (4:42 @1) + (29:01 @2) + (7:33 @3) + (1:38 @4) + (2 @5) 4.15 mi (10:21 / mi) +17m 10:13 / mi
ahr:147 max:183 shoes: Brooks Ghost 5s

Gorgeous weather for any kind of activity.
6 PM

Walking 17:37 intensity: (1:08 @0) + (16:29 @1) 0.9 mi (19:36 / mi) +2m 19:28 / mi
ahr:95 max:103 shoes: Brooks Ghost 5s

I should foam roll the snot out of my calves. So tight.

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