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Training Log Archive: Mr Wonderful

In the 7 days ending Jan 19, 2015:

activity # timemileskm+mload
  Biking1 2:55:08 36.03(12.3/h) 57.99(19.9/h) 1149.7
  Canoeing1 2:54:06 8.39(20:45) 13.5(12:54) 185.7
  Running3 2:28:56 14.57(10:13) 23.45(6:21) 35361.2
  XC Ski1 1:46:46 6.97(15:19) 11.22(9:31) 232213.5
  Walking2 32:55 2.07(15:52) 3.34(9:52) 333.8
  Total7 10:37:51 68.04(9:23) 109.49(5:50) 272843.8
  [1-5]7 8:43:14
averages - sleep:7.5

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Monday Jan 19, 2015 #

8 AM

Running 34:34 intensity: (25 @1) + (9:16 @2) + (24:41 @3) + (12 @4) 3.53 mi (9:47 / mi) +3m 9:45 / mi
ahr:153 max:168 slept:9.0 shoes: Brooks Ghost Red

Should have done this yesterday to shake out some of the xc ski soreness (mostly inner thigh).
11 AM

Canoeing 2:54:06 intensity: (1:29:05 @0) + (1:24:21 @1) + (40 @2) 8.39 mi (20:45 / mi) +1m 20:45 / mi
ahr:91 max:147 shoes: Pirate Canoe

Met Rick and Barbara at the fishing lot for Proud Lake. Had fun breaking the ice shelf (2-3") as we put in.



Went up to the weir, chilled a bit, then noticed one of the boats was missing, raced after it. Barbara saved the day by stepping in to make the grab. Note to self: stock dry bag with a spare hat.



Popped in east of the weir, but couldn't go much farther because of ice. Turned around and headed for Milford - had to get creative on breaking ice to make it to the community park.



Finally got it, then worked back to the car.

Great stuff, some fun wildlife sightings - blue heron, muskrat, ducks, swans.
C • Love the winter paddling! 8
4 PM

Walking warm up/down 16:38 intensity: (16:12 @1) + (26 @2) 1.09 mi (15:19 / mi)
ahr:107 max:150 shoes: Brooks Ghost 5s

Running 32:32 intensity: (9:10 @2) + (20:57 @3) + (2:25 @4) 3.11 mi (10:28 / mi) +14m 10:19 / mi
ahr:155 max:177 shoes: Brooks Ghost 5s

Mrs. Wonderful wanted to go for a jog, and as a strong believer in (but not typically a practioner of) doubles, I obliged.
5 PM

Walking warm up/down 16:17 intensity: (15:54 @1) + (22 @2) + (1 @3) 0.99 mi (16:29 / mi) +3m 16:20 / mi
ahr:113 max:153 shoes: Brooks Ghost 5s

Saturday Jan 17, 2015 #

Event: Georgia Navigator Cup / Southeast Interscholastics Championships
 
Event: POCAR 48hr Rogaine
 
10 AM

XC Ski 1:46:46 intensity: (31:13 @1) + (47:35 @2) + (24:45 @3) + (3:13 @4) 6.97 mi (15:19 / mi) +232m 13:53 / mi
ahr:144 max:171 shoes: Rossignol skis

Hit up Peach Mountain. Stinchfield Road was full up, so I went back to the day care - ended up working out since the main park road was less desirable - it's been plowed or cleared, and there's not much of a track on the sides - no chance to enjoy the loss of altitude from the Michigan Radio antenna. Regular trails were all in good-enough-for-me shape, although I wimped out and avoided the sketchiest descents.

My favorite part is the downhill near mile marker #4 on my gps track - such a perfectly manageable glide. I should just do loops around there!
C • That's the best downhill fo... 1

Thursday Jan 15, 2015 #

10 PM

Running 1:21:50 intensity: (6 @0) + (16 @1) + (1:08:06 @2) + (13:22 @3) 7.93 mi (10:19 / mi) +18m 10:15 / mi
ahr:148 max:161 slept:6.0 shoes: Brooks Ghost Red

Wednesday Jan 14, 2015 #

9 PM

Biking (Trainer) 2:55:08 intensity: (25:26 @0) + (2:29:42 @1) 36.03 mi (12.3 mph) +1m
ahr:97 max:114 shoes: Jamis Dragon Sport 29er

Wolf of Wall Street

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