Training Log Archive: Mr WonderfulIn the 7 days ending Nov 24, 2018:
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Friday Nov 23, 2018 #
8 AM
Weights 30:00 [1]
20 pushups
15 per side front lunges
30 strait leg toe raises
30 bent leg toe raises
20 sit-ups opposite elbow to knee
20 pushups
Break
20 pushups
15 per side front lunges
30 straight leg toe raises
30 bent leg toe raises
20 sit-ups opposite elbow to knee
20 pushups
15 per side back lunges
30 straight leg toe raises
30 bent leg toe raises
20 sit-ups opposite elbow to knee
25 push ups
15 per side front lunges
30 strait leg toe raises
30 bent leg toe raises
20 sit-ups opposite elbow to knee
20 pushups
Break
20 pushups
15 per side front lunges
30 straight leg toe raises
30 bent leg toe raises
20 sit-ups opposite elbow to knee
20 pushups
15 per side back lunges
30 straight leg toe raises
30 bent leg toe raises
20 sit-ups opposite elbow to knee
25 push ups
Thursday Nov 22, 2018 #
Note
Experimenting with a dual ad stream for Holly: Half thrown to trail runners and hikers in a 20 mile radius of Clarkston. Half thrown to the 1900 fans and their friends. The latter is also going with a slideshow from my vetting trip - curious if that drums up more interest than a single static pic.
10 AM
Running 40:13 3.5 mi (11:29 / mi)
ahr:152 max:179 shoes: Brooks Ghost Swagger
I really wanted to try for a pie - nearby 5k Turkey Trot pays two deep in each 10 year per gender age bracket. 2017 M40 was won with just 25:xx (it's really small, like 100 people), and I thought I could manage 24:xx. But I worried about too much pounding (it's all paved) so soon in my comeback, and conferring with Coach A also had her at that conclusion, so instead, a sleepy, wind-swept jog around the block, past the arson-burned barn and past the replacement trailer for the one taken by tornado.
Wednesday Nov 21, 2018 #
11 AM
Walking 9:29 0.44 mi (21:37 / mi) +4m 20:59 / mi
ahr:90 max:110
Tuesday Nov 20, 2018 #
9 AM
Running 43:21 3.34 mi (12:59 / mi) +33m 12:36 / mi
ahr:156 max:199 slept:9.0 shoes: Brooks Ghost Blue
Only spotted one Madness streamer, so not a huge embargo break.
Sunday Nov 18, 2018 #
Event: SMOC Huron Meadows
1 PM
Orienteering 1:08:20 5.81 mi (11:46 / mi) +10m 11:42 / mi
ahr:144 max:200 18c slept:7.0 weight:207.8lbs shoes: Brooks Ghost Blue
Slightly cheap podium, as I when I paid Clint I saw that Igor was 68:xx and Tom was 67:xx, so I knew what to push for, especially on the final 3rd.
Overshot #3 low (should have taken trail). +20s? Misread bend at #4 (overshot, saw end of marsh). +20? Biggest gaffe was thinking road to #16 might work, but I couldn't push it hard enough and instead of beating Alex to bag by 30 s if I had just taken the trail, I was maybe 20 s back.
Then surprisingly slow to 18, although I had to walk that trail (to prevent overrev so I could crush finish), also I tumbled crossing to the other trail.
Left it all out into finish, curious to see pace.
Fun times! Hopefully leg feels good tomorrow. If I can push this hard in eight weeks, I'll have more fun at GNC than I have before!
Overshot #3 low (should have taken trail). +20s? Misread bend at #4 (overshot, saw end of marsh). +20? Biggest gaffe was thinking road to #16 might work, but I couldn't push it hard enough and instead of beating Alex to bag by 30 s if I had just taken the trail, I was maybe 20 s back.
Then surprisingly slow to 18, although I had to walk that trail (to prevent overrev so I could crush finish), also I tumbled crossing to the other trail.
Left it all out into finish, curious to see pace.
Fun times! Hopefully leg feels good tomorrow. If I can push this hard in eight weeks, I'll have more fun at GNC than I have before!
Orienteering 27:10 1.61 mi (16:52 / mi) +9m 16:35 / mi
ahr:104 max:153 spiked:4/5c shoes: Brooks Ghost Blue
Picked up flags, then forgot to shut off watch.