Training Log Archive: Mr WonderfulIn the 7 days ending Aug 18, 2014:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
| ||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | ||||||||
Monday Aug 18, 2014 #
6 PM
Walking 1:08:48 3.67 mi (18:44 / mi) +5m 18:39 / mi
ahr:88 max:147
Hard part about course designing at Bishop is wanting to use everything. Red hovers at 7.5 km; total controls are not manageable yet at ~three dozen.
Sunday Aug 17, 2014 #
12 PM
Biking 22:54 5.88 mi (15.4 mph) +20m
ahr:145 max:166 slept:6.5 weight:201lbs shoes: Jamis Dragon Sport 29er
An "I am trying to pack too much into this morning" sprint from Brighton High School to Huron Meadows for Lesson #1. No clip in shoes, because I'm an idiot and cannot find them.
1 PM
Orienteering (Instruction) 40:47 * 1.19 mi (34:23 / mi) +12m 33:20 / mi
ahr:95 max:121 spiked:3/3c shoes: Brooks Cascadia 8s
Family #1. I think Dad was really getting it. Daughter was ready to cruise, regardless of map features. Son was getting assaulted by mosquitoes, so we bailed early. Mom tended to their cute 9 year old puppy. I usually advise trainees to bring bug spray; maybe I should keep some in my back as a just in case. Mosquitoes were horrific today, way worse than yesterday, and they were medium annoying then.
I am liking the south side; nice bit of white trails, then a red/orange just when they are getting it, with some fun terrain to exit, then some good choice back to base depending on interesting/speed. I will use this for the time being.
I am liking the south side; nice bit of white trails, then a red/orange just when they are getting it, with some fun terrain to exit, then some good choice back to base depending on interesting/speed. I will use this for the time being.
2 PM
Orienteering (Instruction) 45:00 [3] 1.3 mi (34:37 / mi)
shoes: Brooks Cascadia 8s
Forgot to start my watch. Same route as yesterday until the point the track starts.
3 PM
Orienteering 46:02 1.32 mi (34:49 / mi) +15m 33:38 / mi
ahr:90 max:122 shoes: Brooks Cascadia 8s
Mother (R), son (scout, J), and another scout (T).
They were looking at some merit badge info, so I tried to rattle off as much as I could cover before figuring I would lose these young high schoolers.
Then we finally stared up. T has done this sort of thing before, and charges off confident (or full of hubris). And sets a new record for being off. :)
Then they got the hang of it, white was a bit too easy for them. We split at the off trail once since the R & J were wearing shorts and there be ivy in these woods. T did great, got right to the circle reading well, then bobbled in the circle, but who among us has not done that?
We regroup. Then I suggest a point, and T tears off. He's identified the trail, only it's the completely wrong one. He charges off, J in tow. I mutter to R that they are completely wrong, but I want to see it play out, plus they can practice relocation and learn why your compass is a friend. R bails back to the car (in a happy way, no worries), and I catch up T & J. They assure me that the terrain and compass all match. Which is odd, as the swamp is on the wrong side and they are 180° off. Eventually I ask enough that T figures it out. Good lesson. We pick up the other one we are by. Then T and me have J do the last. I think he has the tools, but lacks the confidence to employ them. So we went through three solid APs circle the point before finally breaking out his compass and wandering.
Then T & R and I have a nice chat while J plays on his phone and eventually texts R to see if they can leave. Well, 66% happiness is not too bad.
They were looking at some merit badge info, so I tried to rattle off as much as I could cover before figuring I would lose these young high schoolers.
Then we finally stared up. T has done this sort of thing before, and charges off confident (or full of hubris). And sets a new record for being off. :)
Then they got the hang of it, white was a bit too easy for them. We split at the off trail once since the R & J were wearing shorts and there be ivy in these woods. T did great, got right to the circle reading well, then bobbled in the circle, but who among us has not done that?
We regroup. Then I suggest a point, and T tears off. He's identified the trail, only it's the completely wrong one. He charges off, J in tow. I mutter to R that they are completely wrong, but I want to see it play out, plus they can practice relocation and learn why your compass is a friend. R bails back to the car (in a happy way, no worries), and I catch up T & J. They assure me that the terrain and compass all match. Which is odd, as the swamp is on the wrong side and they are 180° off. Eventually I ask enough that T figures it out. Good lesson. We pick up the other one we are by. Then T and me have J do the last. I think he has the tools, but lacks the confidence to employ them. So we went through three solid APs circle the point before finally breaking out his compass and wandering.
Then T & R and I have a nice chat while J plays on his phone and eventually texts R to see if they can leave. Well, 66% happiness is not too bad.
4 PM
Biking 42:14 10.48 mi (14.9 mph) +38m
ahr:137 max:162 shoes: Jamis Dragon Sport 29er
Slight meander back to base.
6 PM
Walking warm up/down 17:05 1.02 mi (16:45 / mi)
ahr:91 max:111 shoes: Brooks Ghost 5s
Found my pump and shoes while getting ready. woo woo
Biking 33:10 3.22 mi (5.8 mph) +3m
ahr:143 max:160
Kimberly was strong; I was beat. I would not have complained if she had wanted to stop after one mile, but she kept going so I did as well.
7 PM
Walking warm up/down 20:44 [1] 1.19 mi (17:24 / mi) +1m 17:22 / mi
ahr:100 max:110 shoes: Brooks Ghost 5s
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.