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Training Log Archive: Mr Wonderful

In the 7 days ending Aug 25, 2018:

activity # timemileskm+mload
  Walking5 4:52:02 13.75(21:14) 22.13(13:12) 4897.1
  Biking2 4:10:40 47.68(11.4/h) 76.73(18.4/h) 505280.4
  Orienteering1 1:11:41 3.77(19:01) 6.07(11:49) 4316c107.2
  Erg rowing1 44:20 1.09(40:41) 1.75(25:17)34.7
  Weights3 40:00120.0
  Running1 4:01 0.32(12:33) 0.51(7:48) 114.4
  Total11 11:42:44 66.61 107.19 60716c643.8
  [1-5]11 7:10:02
averages - weight:216.6lbs

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Saturday Aug 25, 2018 #

11 AM

Weights 10:00 [3]

30 pushups, almost could have done another
6 2x 30 lb...thrusters? arms not there, maybe should space after pushups
10x per side 2x10lb dumbbell lunges
10x per side 30 lb dumbbell curls
20 situps
3 PM

Biking 2:53:57 intensity: (5:24 @0) + (2:06:46 @1) + (37:21 @2) + (4:26 @3) 35.89 mi (12.4 mph) +255m
ahr:128 max:158 weight:216.4lbs shoes: Jamis Dragon Sport 29er

w/ 10 kg pack. I sure hope I don't pack 10 kg for WT.

Extensively gravel. I can hit unlimited gravel about four and half miles from the house - not sure if there's access to the good grid of it any closer.

Explored a new trail, and with the awesome cool and overcast conditions, I lost my sense of direction and made a slight wrong turn, which then made the final 30 minutes a hard hustle to hit my return time target (time to rinse off before dinner with friends).

If I have discipline this fall, AND if my class isn't too hard, I could do this sort of thing most Saturday mornings and still get dear daughter to practice. It's easy to shorten if I got out the door later.

I think an interesting winter project would be converting my bike to drop bar, in anticipation of a new mtb should I achieve my weight loss targets, and should daycare not bankrupt us.

C • If your interested........ 1

Thursday Aug 23, 2018 #

7 PM

Walking 1:09:34 intensity: (1:04:59 @0) + (4:35 @1) 3.21 mi (21:40 / mi) +9m 21:29 / mi
ahr:81 max:105 weight:216lbs

w/ 10 kg pack to offset the sluggish pace (not ready to bounce monkey too much yet)
11 PM

Biking 1:16:43 intensity: (12:24 @0) + (1:02:59 @1) + (1:20 @2) 11.79 mi (9.2 mph) +251m
ahr:114 max:141 shoes: Jamis Dragon Sport 29er

I had HELMET IN HAND and then I looked at my work phone to see a text from my boss, the assignment effectively meaning "bring in that super heavy piece of equipment", so I sighed, threw some jeans over my bike shorts and drove to the build site. NOoooooo.

This replaced it. Eight hill reps at Cass Benton, with 10 kg pack. I still found the overrev zone. I need to eliminate it!

Worried I won't be where I should be for WT. Not enough mid range and higher power. :( Survivable, but not as thrivable as hoped.

Wednesday Aug 22, 2018 #

Note

I'm going to go ahead and not mention this to my spouse.

Runner hit and killed on my bike-to-work route
C • Heartbreaking. 1
7 AM

Weights 10:00 [3]
weight:216.4lbs

30 push ups
10x per side 2*10 lb dumbbell lunges
11x per side 30 lb dumbbell curls

30 push ups... woo hoo
10x per side 2*10 lb dumbbell lunges
10x per side 30 lb dumbbell curls stricter than usual
5 PM

Running warm up/down 4:01 intensity: (3:36 @1) + (25 @2) 0.32 mi (12:33 / mi) +11m 11:21 / mi
ahr:127 max:144 shoes: Roclites 295 2

Orienteering 1:11:41 intensity: (51:40 @1) + (10:07 @2) + (6:05 @3) + (2:02 @4) + (1:47 @5) 3.77 mi (19:01 / mi) +43m 18:22 / mi
ahr:137 max:192 16c shoes: Roclites 295 2

Had fun on Steve's Maybury course, although I struggled mightily in the circle to locate the green tape. Particularly #3, where I was just a smidge down the gully and it was at the periphery of useful green tape spotting vision.

So Joe gets the win, and I get aware that I lack crisp precision in the circle.

#9 and #13 were on the ground (branches broke), so I propped them up poorly.

Tuesday Aug 21, 2018 #

Note

As near as I can tell....

If I drive to Auburn Hills for a meeting, I get no fitness gains but $15 in mileage reimbursement.

If I bike to Auburn Hills for a meeting, I can get good fitness gains but $0 in mileage reimbursement.
C • Why not claim mileage for b... 4
4 PM

Erg rowing 44:20 intensity: (11:09 @0) + (31:41 @1) + (1:30 @2) 1.09 mi (40:41 / mi)
ahr:106 max:142 weight:217.6lbs

Time to work in some rower. This sort of thing will be really handy when school starts back up, since time will be limited. Not quite up to rower shape at this time.
C • Being in "rower shape" is easier said.... 1

Walking 15:28 [0] 0.57 mi (27:12 / mi)
ahr:70 max:88

8 PM

Walking 1:44:15 intensity: (1:02:21 @0) + (12:33 @1) + (11:08 @2) + (16:59 @3) + (1:14 @4) 5.28 mi (19:45 / mi) +30m 19:24 / mi
ahr:104 max:167 shoes: Brooks Ghost Swagger

Making up for various dietary indiscretions (supplier lunch has tasty cookies...boring mega meeting...cookies...I am but a man).

Monday Aug 20, 2018 #

Weights 20:00 [3]
weight:216.4lbs

30 pushups...progress!

30 30 lb per side dumbbell squats....hard...elevated the old hr

10x per side 30 lb dumbbell curls
10x 2x10lb dummbell raise from sides to parallel to ground at sides

20 pushups. arm mushy

30 30lb per side dumbbell squats....cardio
7 PM

Walking 42:33 intensity: (42:02 @0) + (31 @1) 2.03 mi (20:58 / mi) +2m 20:54 / mi
ahr:79 max:92

Challenge was to never be that far from the house in case it rained.

Sunday Aug 19, 2018 #

8 PM

Walking 1:00:12 intensity: (58:55 @0) + (1:17 @1) 2.66 mi (22:38 / mi) +8m 22:26 / mi
ahr:80 max:93 shoes: Brooks Ghost Swagger

Parents + brother were in town for the weekend.

w/ 10 kg pack

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