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Training Log Archive: Mr Wonderful

In the 7 days ending Nov 10, 2013:

activity # timemileskm+mload
  Running2 2:36:18 15.28(10:14) 24.59(6:21) 154290.9
  Biking2 2:35:31 34.62(13.4/h) 55.72(21.5/h) 189194.3
  Orienteering2 2:01:54 6.97(17:30) 11.21(10:52) 1212 /2c100%131.8
  Erg rowing1 43:31 0.59(1:13:39) 0.95(45:46)43.0
  Total7 7:57:14 57.47(8:18) 92.48(5:10) 4642 /2c100%659.9
  [1-5]7 7:42:42
averages - sleep:6.3 weight:203lbs

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MoTuWeThFrSaSu

Saturday Nov 9, 2013 #

Event: Sleepy Hollow 12 hr ROGAINE
 
Event: SMOC Maybury State Park
 
6 AM

Running 1:51:17 intensity: (43 @0) + (19:47 @1) + (1:24:39 @2) + (6:08 @3) 10.78 mi (10:19 / mi) +82m 10:05 / mi
ahr:142 max:159 shoes: Brooks Ghost Blue

My theory is that if 15 mpw gives me ~21 mins/5k, then 30 mpw will do 19:59. Paused for a photo at the Morley Dam.


C • That pic is awesome... 1

Thursday Nov 7, 2013 #

Note
slept:6.5

I dreamt I met Tundra/Desert and he was really nice. Not that he isn't nice; I have no references one way or the other.
C • I really did meet him 6
7 PM

Running (Treadmill) 45:01 intensity: (21 @0) + (5:53 @1) + (38:47 @2) 4.5 mi (10:00 / mi) +72m 9:32 / mi
ahr:141 max:151 shoes: Brooks Ghost Red

Felt good, other than being really, really warm in that corner of the basement.

Wednesday Nov 6, 2013 #

6 PM

Erg rowing 43:31 intensity: (34 @0) + (42:57 @1) 0.59 mi (1:13:39 / mi)
ahr:111 max:123 slept:9.5

Finally able to drag the old HR up a bit on the rower. Not to target, but improved.

Tuesday Nov 5, 2013 #

12 AM

Biking 55:39 intensity: (3 @0) + (41:48 @1) + (13:39 @2) + (9 @3) 11.74 mi (12.7 mph) +47m
ahr:132 max:152 shoes: Jamis Dragon Sport 29er

I got chilled a bit loading my loot and gearing up for the ride. Also, I was pretty lethargic. Is it because I've been eating Halloween candy, not sleeping enough, or because fall back has my system wondering what the heck I'm doing riding until what it thinks is 2 am?

Also I note that my super flash may be due for some new batteries as the flash was in no way, shape or form super.
C • Awesome 1
2 PM

Orienteering 16:52 intensity: (1:19 @0) + (13:00 @1) + (2:07 @2) + (26 @3) *** 0.91 mi (18:33 / mi) +18m 17:29 / mi
ahr:118 max:155 spiked:2/2c shoes: Roclite #2

Scoped out one of the remote points. Initial location was a little messy with trees down and such. Then the nearby alternate turns out to be a marsh. So I went up to some nice woods, woo woo.
3 PM

Orienteering 5:45 intensity: (2:58 @1) + (1:16 @2) + (1:31 @3) 0.54 mi (10:40 / mi) +2m 10:33 / mi
ahr:135 max:158 slept:3.0 shoes: Roclite #2

Adding a road to the map. Halfway to the end, I figured out what it was for.

Orienteering 1:39:17 intensity: (9:15 @0) + (1:18:21 @1) + (10:14 @2) + (1:27 @3) 5.52 mi (17:59 / mi) +101m 17:01 / mi
ahr:112 max:160 shoes: Roclite #2

So I picked this place, seemed like it was well off trail, and lidar veg says white, so maybe it would work. Dropped into the point before it, had a glorious ten minute hike cross country out to the spot, and just before I got to it....dagnabbit, there is a big trail that goes right to it. Nuts nuts nuts

Might shorten things up a bit. Hard to guess speed - it will be faster than Huron Meadows in many sections, but it does have a lot more climb and some of the other bits are trickier.

One day I will scout earlier. I should pick my venue for the spring now and start up in December.

I should add that I enjoyed the experience - the map is really great, walking in the woods was great, and I think the sand on the Badlands hills makes them better rogaine training grounds than I remember. I wish I had set up my day to spend more time out there.
C • Pre-run? 2

Monday Nov 4, 2013 #

Note

First pass shows ~14 km to clear the night o layout, which should mean a two hour cut off will work for even the fastest of runners. Igor was...9 km? to clear in 1:45 last year as my benchmark, but this should be higher speed owing to the terrain. Plus maybe the runners are more clever or brave and the distance could drift down a bit.


10 PM

Biking 1:39:52 intensity: (2:17 @0) + (1:13:56 @1) + (20:08 @2) + (3:31 @3) 22.88 mi (13.7 mph) +142m
ahr:129 max:162 slept:6.0 weight:203lbs shoes: Jamis Dragon Sport 29er

In an attempt to set the tone for video game/AR balance, I elected to bike up to the midnight release of the new Call of Duty, going by way of the big hill by the GM proving grounds.

Mission accomplished!

C • lol 1

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