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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mr Wonderful

In the 7 days ending Jun 5, 2017:

activity # timemileskm+mload
  Biking7 10:55:20 126.25(11.6/h) 203.17(18.6/h) 1274933.5
  Orienteering3 2:08:44 6.72 10.81 30019 /35c54%289.8
  Running1 21:13 1.8(11:47) 2.9(7:19) 2545.8
  Total10 13:25:17 134.76 216.88 159919 /35c54%1269.1
  [1-5]10 13:19:37
averages - sleep:7 weight:215.9lbs

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Monday Jun 5, 2017 #

8 AM

Biking (commute with panniers) 1:00:40 intensity: (1:10 @0) + (56:34 @1) + (2:51 @2) + (5 @3) 15.68 mi (15.5 mph) +11m
ahr:122 max:152 weight:215.8lbs shoes: Long Haul Trucker

Slight headwind. Mixed lights. Nice and cool

250 working days / year / 12 months / year = 21 cycling rounds trips per commuting month

Today marks my first total cumulative commuting month since moving to Plymouth. A slow start, but here's to many more!
4 PM

Biking (commute with panniers) 1:04:37 intensity: (8 @0) + (32:18 @1) + (21:03 @2) + (9:47 @3) + (1:21 @4) 15.77 mi (14.6 mph) +128m
ahr:139 max:177 shoes: Long Haul Trucker

I worked hard, but couldn't get to an hour. Wind wasn't cooperative, nor were lights, plus I should be faster.

Sunday Jun 4, 2017 #

Event: SMOC - UM North Campus
 
12 PM

Orienteering 27:52 intensity: (20 @0) + (3:11 @1) + (9:16 @2) + (11:10 @3) + (1:41 @4) + (2:14 @5) 2.5 mi (11:09 / mi) +94m 9:59 / mi
ahr:154 max:224 spiked:13/13c

Note that the total is one less than there was on the south course. Why I have missed a flag TWICE this season....I'm not sure.

Pretty winded, time to ramp up running in a big way.

Very fun, great courses, thank you Fishers + Igor for accommodating.
C • AP needs 4
1 PM

Orienteering 20:00 [3] ***
spiked:6/6c

Pickup with Richard. The one I inadvertently skipped was a great location.

Saturday Jun 3, 2017 #

7 AM

Biking 4:23:28 intensity: (27 @0) + (1:26:33 @1) + (2:41:10 @2) + (13:19 @3) + (44 @4) + (1:15 @5) 32.21 mi (7.3 mph) +841m
ahr:140 max:216 shoes: Jamis Dragon Sport 29er

Most of, but not quite, all of the Big M trails. I thought that the graduation party/open house was at 3, plus I cashed out my beverages, plus I was quite tired. Probably needed another 60-90 minutes since there would be some repetition to be absolutely completist. Next time!

Enjoyable stuff. Lots of nice woods. SMOC shouldn't stop for the summer, they should just go up north!

I pictured Kamikaze Syd enjoying some of the downhills on bike or on xc skis.

Friday Jun 2, 2017 #

Note
slept:7.0 weight:216lbs (rest day)

My birthday present to myself yesterday was reasonably sensible eating (with cake, still less than MFP's base + exercise allowance).

Tomorrow...Big M!

If I try to do it all, I should be very close to an appropriate mileage that I can always pad with laps in the parking lot.

Thursday Jun 1, 2017 #

9 AM

Running warm up/down 13:46 intensity: (4 @0) + (16 @1) + (4:41 @2) + (8:45 @3) 1.13 mi (12:11 / mi) +14m 11:44 / mi
ahr:151 max:164 slept:7.0 weight:216lbs shoes: Roclites 295 2

Parked at Green Lake access/W-P trail to take advantage of the nice warmup opportunity Igor suggested.
C • Happy Birthday!!!! 4

Orienteering 1:20:52 intensity: (12:48 @1) + (1:01:29 @2) + (5:52 @3) + (16 @4) + (27 @5) 4.22 mi (19:10 / mi) +207m 16:38 / mi
ahr:142 max:224 16c shoes: Roclites 295 2

Very fun Winnewana course by Igor.

Sloppy to #1 - that's a great course-setting technique, have the "attackpoint" be a bending trail with no idea exactly when to exit. I altered my line for veg and had to shift back.

Just a bit left on #3.

Confused by a bonus lower rock pile on the line to #4, but it's below standard so I should have given it no mind.

Tripped up similarly on #8 with a substandard small depression just NW of the correct small depression.

Really only messed up #16 - had stopped paying enough attention and was one hill off, corrected quickly from trail. But be sure you are in the right place as there are enough extra streamers in various saddles along the way!

Thank you, Igor!
C • Upload to livelox 33

Running warm up/down 7:27 intensity: (4:59 @1) + (2:28 @2) 0.67 mi (11:07 / mi) +11m 10:35 / mi
ahr:137 max:148 shoes: Roclites 295 2

Back to the car

Wednesday May 31, 2017 #

Note

Bash's comment got me thinking, and I noticed I am likely to rule break twice at my next race.

* 80 oz hydration system required - I'll have 72 (2*28 + 2*8) + purification tablets
* baseplate or sighting compass required - I'll have thumb and wrist

That race explicitly allows gps watches for "tracking only", so I'm off the hook on that one.
C • Any 2
7 AM

Biking 1:01:05 intensity: (1:28 @0) + (51:59 @1) + (5:00 @2) + (1:09 @3) + (1:29 @4) 15.68 mi (15.4 mph) +10m
ahr:124 max:174 slept:7.0 weight:215.8lbs shoes: Long Haul Trucker

For the second day in a row, a black quad cab Dodge Ram had to wait for me to go by before pulling off a side street onto Hines. Today, this was just too much for the driver, who flipped me off solidly. I did an exaggerated, "Meeee????????" to confirm, and with pointing and more middle finger, it was clear I was the intended recipient. I am not proud to say I returned fire. In an apologetic gesture, I blew a kiss when they passed.
5 PM

Biking 1:15:30 intensity: (36 @0) + (1:12:48 @1) + (2:06 @2) 15.62 mi (12.4 mph) +137m
ahr:122 max:147 shoes: Long Haul Trucker

Oooof. More character-building headwind.

I was trying not to eat back exercise calories, but I think on double bike days, I'm going to have to do 2/3rds of one of the rides to stay sane.

Tuesday May 30, 2017 #

7 AM

Biking (commute with panniers) 1:00:14 intensity: (1:02 @0) + (53:47 @1) + (4:35 @2) + (5 @3) + (4 @4) + (41 @5) 15.68 mi (15.6 mph) +11m
ahr:126 max:213 slept:7.0 weight:216lbs shoes: Long Haul Trucker

Nice ride on a nice day on a nice road on a nice bike.

Next level: Make a packing list so I don't stare at my bags wondering what I was forgetting. (The answer, discovered at work, was "work cell phone")
5 PM

Biking (commute with panniers) 1:09:46 intensity: (25 @0) + (51:05 @1) + (17:18 @2) + (58 @3) 15.61 mi (13.4 mph) +136m
ahr:131 max:156 shoes: Long Haul Trucker

Character-building headwind

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