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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Mr Wonderful

In the 7 days ending Aug 26, 2017:

activity # timemileskm+m
  Biking6 7:52:22 77.52(9.8/h) 124.75(15.8/h) 778
  Running3 1:53:50 10.06(11:19) 16.19(7:02) 26
  Weights1 10:00
  Total9 9:56:12 87.58 140.95 804
  [1-5]8 9:16:42
averages - sleep:7 weight:218.1lbs

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Saturday Aug 26, 2017 #

Event: BFLO - The Ellicottville Adventure Run and Hike(mini-Rogaine)
 
Event: OCIN - St Patrick's Park
 
7 AM

Biking 1:47:54 intensity: (3:42 @0) + (1:30:19 @1) + (12:13 @2) + (1:40 @3) 21.46 mi (11.9 mph) +221m
ahr:124 max:160 slept:7.0 shoes: Jamis Dragon Sport 29er

2020 Mountain Bike O champs site found: Vasa!

I biked from the hotel over to the xc / running start (having missed the turn for the single track trailhead). I had a lot of fun winging down the little single tracks.

No wonder we can't practice for Canadian Hydrocut - ours is all sand!



I wish I had more time to explore more of this part. Then I finally found a marker and worked down to the proper single track, which was also awesome - super fast.

Then back to the hotel, this time I was aware of the MUP so I used that instead of the open road.





11 AM

Biking 1 [0] 0.0 mi +40m

Daughter and I rented a jet boat, which was fun. They handle weirdly compared to a car.
C • Wasn't it fun though? 2

Friday Aug 25, 2017 #

8 PM

Running 31:15 intensity: (49 @0) + (10:34 @1) + (18:42 @2) + (1:10 @3) 2.77 mi (11:17 / mi) +12m 11:08 / mi
ahr:138 max:157 shoes: Brooks Ghost Swagger

Thought about an out and back until I ran out of sidewalk, so I turned it into a sort of lap around/through Northwestern Michigan University.

Thursday Aug 24, 2017 #

8 AM

Biking 1:01:53 intensity: (44 @0) + (1:00:25 @1) + (44 @2) 15.76 mi (15.3 mph) +11m
ahr:123 max:140 slept:7.0 weight:217.8lbs shoes: Long Haul Trucker

Time is not bad considering I felt oomph-less.

I left a little sluggishly - I need to just shut it down after I do something later; instead, mindless browsing. :|

~~

Thanks to silky's note about their valve stem nuts, I learned that Problem Solvers offers a chain tug / derailleur hanger. I know I am supposed to love single speeding....but I'm kind of meh on it, at least with this bike and these legs, so I may use my old 9 sp xram parts and one of those to gear up the orange bike, which would make it a viable commuter - able to get a tired me up the final hills to Plymouth in the evenings, but not spin out at 13 mph on the ride in, and I don't care if it gets salty. Should be inexpensive - a fresh d cable, new 9 sp cassette, new chain, that fancy chain tug.
6 PM

Biking 1:13:56 intensity: (2:10 @0) + (1:10:30 @1) + (1:16 @2) 15.7 mi (12.7 mph) +72m
ahr:118 max:144 shoes: Long Haul Trucker

Back home. So hungry! I tried to stop at the Segway rental place for a candy bar, but they were closed.

Time wasn't terrible, considering tiredness.

I saw two separate cx practice sessions. One guy had flags up and some little barriers to hop. Another group was ripping around on the grass lapping some copses.

Wednesday Aug 23, 2017 #

Weights 10:00 [3]
slept:7.0 weight:216lbs

Sorry I gained weight back, WT teammates. :(

10x 30lb per side "deadlift"
10x push ups
15x situps

x2
8 PM

Running 50:59 intensity: (28 @0) + (44:14 @1) + (6:17 @2) 4.13 mi (12:21 / mi) +14m 12:13 / mi
ahr:131 max:146 shoes: Brooks Ghost Swagger

Dropped Escape off for a new windshield and jogged home easy, not for lungs but to take it easy on legs. Ran on grass where feasible for the first half. Great night for it.

Tuesday Aug 22, 2017 #

Note

World Rogaine Champs map looked fun
C • Interesting way to print co... 1
5 PM

Biking 3:30:08 intensity: (31:36 @0) + (1:51:29 @1) + (49:53 @2) + (8:33 @3) + (2:11 @4) + (6:26 @5) 23.85 mi (6.8 mph) +432m
ahr:119 max:224 weight:218.2lbs shoes: Jamis Dragon Sport 29er

A full circle event. Barbara and Cris, who I only know because of Adventure Racing, which I only tried because of Allison, respectively lent Allison a bike and gave her riding tips at Maybury. She seemed a quick study. Occasionally, when I went to remind her of a technique she had let slide, she was already correcting it by the next obstacle or two or without prompting.

If she bikes this well, I'm moving our expected Fall Challenge finish estimate up several notches.

Monday Aug 21, 2017 #

4 PM

Biking 14:47 [1] 0.55 mi (2.2 mph)
ahr:118 max:132 shoes: Unicycle20

Trick maximum now 67'! (20 m)

Running 31:36 intensity: (24 @1) + (20:47 @2) + (10:25 @3) 3.16 mi (10:00 / mi)
ahr:149 max:157 weight:220.6lbs shoes: Brooks Ghost Swagger

6 laps CCW, 6 laps CW. Very humid.

Originally thought about Newburgh Lake again, but decided to go home and watch eclipse with family.

Smart money for Letchworth's on Syd, but I'll try to make her work for it.

Biking 3:43 intensity: (1:28 @1) + (1:59 @2) + (16 @3) 0.2 mi (3.2 mph) +2m
ahr:142 max:152 shoes: Unicycle20

Could hardly mount up to ride back. So weak!

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