Training Log Archive: Mr WonderfulIn the 7 days ending Aug 16, 2014:
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Saturday Aug 16, 2014 #
Orienteering 4:01:00 [3] *** 9.1 mi (26:29 / mi)
spiked:10/12c slept:5.0 weight:201lbs shoes: Inov8 Roclite 319
Shaking the cobwebs off o map skills....and many trees and shrubs. Ew. Also took some promo pics for the Facebook ads starting up this fall.
I realized I forgot my watch after I was already late to meet w4j. :(
Route:
http://www.mapmyrun.com/workout/692685021
Went mostly alright, despite low visibility and some slow walking in less-than-perfect woods. Also, Alex made the streamers expert mode, as several were blue and yellow, which really washed out in the lush woods. :)
One big parallel ridge error, but recovered with AR-acceptable recovery time (not quite o ready).
Fun times, great to be back in the woods.
I realized I forgot my watch after I was already late to meet w4j. :(
Route:
http://www.mapmyrun.com/workout/692685021
Went mostly alright, despite low visibility and some slow walking in less-than-perfect woods. Also, Alex made the streamers expert mode, as several were blue and yellow, which really washed out in the lush woods. :)
One big parallel ridge error, but recovered with AR-acceptable recovery time (not quite o ready).
Fun times, great to be back in the woods.
3 PM
Orienteering (Instruction) 1:18:14 *** 2.07 mi (37:48 / mi) +31m 36:07 / mi
ahr:86 max:117 spiked:8/8c shoes: Brooks Cascadia 8s
Wonderful mother and son. Son was really picking up on the features. Mother hopes to tag along on another lesson, but I think she was getting it. Working out of Cedar Ridge (south side) was a fun change from the north end, esp. since it has a couple nice-for-new folk off trail points that aren't game ending.
Woods are a wee bit thick in spots. Also so much ivy...........
Woods are a wee bit thick in spots. Also so much ivy...........
Friday Aug 15, 2014 #
6 AM
Running 19:53 2.24 mi (8:53 / mi) +3m 8:51 / mi
ahr:152 max:166 shoes: Brooks Ghost 5s
w/ sweatshirt (46°)
Thursday Aug 14, 2014 #
Note
An old friend did the Bryce Canyon half in 1:42:5x. It is somewhat downhill:
Could I get to 13.1 miles at 7:50 pace (1:42:41) by Oct 19 for the Detroit International Half?
My last 10k vdot only suggests a 1:44, and I was fading after 30 minutes - heart rate was drifting on up. But Oct 19th should be cool - average low is 43, high of 62. Race starts at 7 am in waves based on projected finish.
It's nine weeks away; though some would suggest I just do two sessions per week all out for 10 minutes and call it good, I was curious if something in the mid 20 mpw range would be sufficient or not. 4-6 miles of O serving as intervals each week, an easy 3-5 (probably asphalt), something in the ~10 mile range (on trail for stress injury prevention), then another 5 (again paved). This would be supplemented by normal 2015 WT prep of a couple bike rides and a canoe per week.
Could I get to 13.1 miles at 7:50 pace (1:42:41) by Oct 19 for the Detroit International Half?
My last 10k vdot only suggests a 1:44, and I was fading after 30 minutes - heart rate was drifting on up. But Oct 19th should be cool - average low is 43, high of 62. Race starts at 7 am in waves based on projected finish.
It's nine weeks away; though some would suggest I just do two sessions per week all out for 10 minutes and call it good, I was curious if something in the mid 20 mpw range would be sufficient or not. 4-6 miles of O serving as intervals each week, an easy 3-5 (probably asphalt), something in the ~10 mile range (on trail for stress injury prevention), then another 5 (again paved). This would be supplemented by normal 2015 WT prep of a couple bike rides and a canoe per week.
Wednesday Aug 13, 2014 #
Note
Rage replacement? They stress no knowledge of any medical stuff, just possibly penalties if you guess wrong. Pinckney again
http://www.medwar.org/midwest/
http://www.medwar.org/midwest/
5 PM
Running 38:41 3.7 mi (10:27 / mi) +146m 9:19 / mi
ahr:157 max:174 slept:6.0 shoes: Brooks Cascadia 8s
Barton -> KL -> Bird Hills -> Barton home again. Warm, but not too bad in the shade. Some extra hills as needed.
7 PM
Walking 1:08:59 3.91 mi (17:39 / mi) +3m 17:37 / mi
ahr:98 max:110 shoes: Brooks Ghost Red
Walked dog #2 to the sewer bill drop off via the short cut. Which was littered with teenagers and litter.
Tuesday Aug 12, 2014 #
Note
Time to plan bike o before we lose possibly our best/only venue. Link to Badlands makeover courtesy of w4j.
http://www.freep.com/article/20140811/NEWS05/30811...
Now that I finally have a permit rolling for Bishop Lake, one wonders if we should/could have a "rust buster" at Huron Meadows, some sort of 30-45 minute score o on just half of the map (naturally south of Hammel). Something like that I could flag in ~two-three hours and then hang in two hours flat on event morning...that would be easy enough. Like 9/6 or something.
http://www.freep.com/article/20140811/NEWS05/30811...
Now that I finally have a permit rolling for Bishop Lake, one wonders if we should/could have a "rust buster" at Huron Meadows, some sort of 30-45 minute score o on just half of the map (naturally south of Hammel). Something like that I could flag in ~two-three hours and then hang in two hours flat on event morning...that would be easy enough. Like 9/6 or something.
Monday Aug 11, 2014 #
5 PM
Running 43:11 4.49 mi (9:37 / mi) +4m 9:35 / mi
ahr:151 max:160 slept:4.0 shoes: Brooks Ghost Red
Good gravy it's humid. Felt great...for twenty minutes.
Sunday Aug 10, 2014 #
7 PM
Walking 43:00 [1] 2.26 mi (19:02 / mi) +4m 18:55 / mi
11 PM
Biking 1:52:14 24.6 mi (13.2 mph) +161m
ahr:126 max:154 slept:9.0 weight:199.2lbs shoes: Jamis Dragon Sport 29er
Wimped out of a bike run bike during the afternoon heat - instead choosing to do some basement purging. It looks much better now, still a ways to go.
Then finally got out late and bombed down to A2, then a little single track, picking directions at random, then oddly respectful of the closed signs for Pontiac Trail, so more single track (Leslie Park), then up and around and again unusually mindful of the detour, and eventually home. Refreshing and cool.
I need to figure out why my chain and front d conspire to put the derailleur into my tire (twice on this journey).
Then finally got out late and bombed down to A2, then a little single track, picking directions at random, then oddly respectful of the closed signs for Pontiac Trail, so more single track (Leslie Park), then up and around and again unusually mindful of the detour, and eventually home. Refreshing and cool.
I need to figure out why my chain and front d conspire to put the derailleur into my tire (twice on this journey).