Training Log Archive: Mr WonderfulIn the 7 days ending Nov 23, 2019:
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Saturday Nov 23, 2019 #
Note
Tourney in Grand Rapids
3 PM
Orienteering 1:20:38 2.02 mi (39:55 / mi) +36m 37:49 / mi
ahr:100 max:144 6c
Terrain based attacks on the Seidman permanent course with the Singletrackers and Farkai
Thursday Nov 21, 2019 #
9 AM
Weights 30:00 [1]
Hubris: I'll get up at 5!
Reality: Hit snooze for an embarrassing amount of time
I should try to be more realistic, had I shot for 6 maybe I would have been good to get up instead of blowing through. Next time!
20 pushups
5 per side 30 lb curl
15 per side front lunge
20 situps
15 straight + 15 bend heels on stairs dip and raise toes (shin pain preventer)
20 pushups oof
10 per side 30 lb curl got easier oddly
15 per side back lunge
20 situps
15 straight + 15 bend heels on stairs dip and raise toes (shin pain preventer)
various laying down leg lifts
10 more pushups
Reality: Hit snooze for an embarrassing amount of time
I should try to be more realistic, had I shot for 6 maybe I would have been good to get up instead of blowing through. Next time!
20 pushups
5 per side 30 lb curl
15 per side front lunge
20 situps
15 straight + 15 bend heels on stairs dip and raise toes (shin pain preventer)
20 pushups oof
10 per side 30 lb curl got easier oddly
15 per side back lunge
20 situps
15 straight + 15 bend heels on stairs dip and raise toes (shin pain preventer)
various laying down leg lifts
10 more pushups
Wednesday Nov 20, 2019 #
6 AM
Biking (Trainer) 51:32 [1] 11.23 mi (13.1 mph)
ahr:113 max:135 weight:227lbs shoes: Long Haul Trucker
67 rpm, 116 w
Tuesday Nov 19, 2019 #
8 AM
Weights 25:00 [1]
Bulk leaf pickup delayed for snow, so tried to get as many leaves as possible unearthed. Currently at four or five tarps worth to the curb, will head out for more during gaps. Good adductor. Also my rake handle broke, so will get some good core work.
Unrelated, I caught a rock with my windshield yesterday, which then cracked, but I may nurse it to January so I can still go to metro parks for another five weeks.
Unrelated, I caught a rock with my windshield yesterday, which then cracked, but I may nurse it to January so I can still go to metro parks for another five weeks.
2 PM
Biking (Trainer) 56:40 [3] 14.62 mi (15.5 mph)
ahr:131 max:143 shoes: Long Haul Trucker
I seem peppier midday.
161 w
69 rpm
161 w
69 rpm
Sunday Nov 17, 2019 #
Event: 17° STRASBOURG CITY RACE
Event: SMOC Kensington
1 PM
Orienteering 1:11:47 5.36 mi (13:24 / mi) +138m 12:24 / mi
ahr:159 max:196 19c shoes: Roclites 295 2
Very fun course on new Kensington map.
Steve mentioned Tyler's 72 minute mark, so I had a target in mind, especially on the large final loop. Gave all I could, but got caught in brambles to 16 then had to walk hill to 18, but luckily that downhill to 19 was fast.
Steve mentioned Tyler's 72 minute mark, so I had a target in mind, especially on the large final loop. Gave all I could, but got caught in brambles to 16 then had to walk hill to 18, but luckily that downhill to 19 was fast.
Orienteering 59:38 3.2 mi (18:38 / mi) +61m 17:36 / mi
ahr:120 max:171 9c shoes: Roclites 295 2
NW corner loop. I did it backwards for variety. I did little running...I didn't have much left!