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Training Log Archive: Mr Wonderful

In the 7 days ending Jul 21, 2012:

	activity	#	time	miles		km		+m				load
	Biking	6	5:48:18	50.91		81.93		503				806.5
	Orienteering	1	2:28:55	6.62	(22:30)	10.65	(13:59)	153	9 /	14c	64%	307.0
	Running	2	1:14:20	7.03	(10:34)	11.32	(6:34)	44				179.7
	Walking	3	1:05:04	4.25	(15:19)	6.84	(9:31)					45.1
	Total	11	10:36:37	68.81		110.74		700	9 /	14c	64%	1338.2
	[1-5]	10	9:50:04
averages - sleep:6.3 weight:203.5lbs

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Saturday Jul 21, 2012 #

2 PM

Biking (Single Track) 2:00:32 17.82 mi (8.9 mph) +344m
ahr:150 max:178 slept:6.0 shoes: Jamis Dragon Sport 29er

Woo hoo! I was dragging my feet thanks to an early wake up, but then I finally got motivated and got out the door to Pinckney Rec for the full Poto. I was just trying to cruise it, and set no records. For the first six miles, I tried to choose terrible lines for more skills practice. After that I started dodging roots when I banged my pedal on my shin after my foot slip off landing a small drop. Ooops. Speaking of drops, for a guy that fears 3" drops, that's a helluva a trail. The second half is so much easier than the front. Afterwards, I of course took a short refreshing swim.

It felt nice to exercise outside and not have it be 1e6°F.

C • The drops are fun 2

Thursday Jul 19, 2012 #

5 AM

Biking (trainer) 1:14:00 [3]
slept:5.5

Alcatraz, a Tosh where again my dvr rig chopped off the first joke.

Wednesday Jul 18, 2012 #

8 AM

Walking warm up/down (treadmill) 4 [1] 0.25 mi (16 / mi)
shoes: Brooks Ghost Red

Getting ready for a jog, while watching the ending of a rerun of a recent House. That show is crazy re-watchable.

9 AM

Running (treadmill) 45:00 [2] 4.5 mi (10:00 / mi)
slept:6.0 shoes: Brooks Ghost Red

After getting wrecked on the Badlands jog, I became very aware of how much more running I need to do. Even if I don't expect to run in the Rage, the o meets are not far behind.

10 AM

Walking (treadmill) 45:00 [1] 3.0 mi (15:00 / mi)
shoes: Brooks Ghost Red

Padding out the mileage, more Alcatraz.

Tuesday Jul 17, 2012 #

Note
(rest day)

A welcome rest day. It just works out that Sat & Sun have time to go big, and I can sneak out of the house on Mondays. It feels weird not to be doing much.

Note

Well, we were going to do a mile around the sub just to stretch our legs and exercise the small dog, but some dude was letting his energetic dog run all over the place. I yelled out about "no leash today?" and that started a nice verbal altercation. He threatened to rip my head off. On the upside, his build suggested I could outrun him if things escalated. Good times.

Monday Jul 16, 2012 #

6 PM

Biking (Single Track) 33:23 6.02 mi (10.8 mph) +45m
ahr:138 max:168 slept:7.0 weight:202lbs shoes: Jamis Dragon Sport 29er

Some road, mostly single track out to Spring Mill pond for the jog. WARM

Running 29:20 2.53 mi (11:35 / mi) +44m 10:59 / mi
ahr:159 max:177 shoes: Brooks Cascadia

This was planned as the full ridge loop of the badlands. However, I was really, really feeling it while still on the way out to the turn around, so I made comments about walking, etc. Cooper had more in the tank but was kind enough to oblige. Positively draining! WARM

Also, I have one control spot picked out for when the orienteering map is complete.

7 PM

Biking (Road Bike) 24:00 5.69 mi (14.2 mph) +33m
ahr:151 max:175 shoes: Jamis Dragon Sport 29er

Some single track, but mostly roads. I forgot to start my Garmin for ~3/4 km of course. And I missed that I finally cleared the one mega sand section! But I did it, and I can know it in my heart.

A road bike blew by us like we were standing still, so Cooper called for a rolling draft - 15 seconds lead then swap. We actually started pulling the guy in when we were in the 20-22 mph range, but then we kind of ran out of gas. Excellent good times! WARM

Biking (Single Track) 3:00 [2] 0.75 km (15.0 kph)
shoes: Jamis Dragon Sport 29er

The part I missed while Cooper was recruiting a mountain biker for AR.

Sunday Jul 15, 2012 #

2 PM

Biking (Road Bike) 46:26 10.35 mi (13.4 mph) +39m
ahr:142 max:164 slept:7.0 weight:205lbs shoes: Jamis Dragon Sport 29er

I discovered a nice shortcut to Brighton Rec Area. The road is awful, but it's fun to roll past the abandoned prison area and dream of sprint orienteering. Plus traffic much lower than M36, although at least M36 has a decent shoulder.

3 PM

Orienteering 2:28:55 ***** 6.62 mi (22:30 / mi) +153m 20:59 / mi
ahr:146 max:174 spiked:9/14c shoes: Brooks Cascadia

Holy crap! Igor's course kicked the crap out of me. Fearing the worst of flies, I put on pants and ran gaiters and put on a second shirt layer and ran a floppy wide brim hat with a bug net. Talk about warm! Check out the incredibly slow speed yet jammin' heart rate.

Course was also, I thought, on the hard side. Fair, but tough. If you lost your position, it is very difficult, imho to reorient, and there are nice large sections without trails. I made many mistakes. And learned a lot!

Little running was done. I planned to run it in to the finish from 14, but I was just too wrecked by then.

C • Rick said he did not use an... 4

6 PM

Biking (Road Bike) 46:57 10.56 mi (13.5 mph) +42m
ahr:144 max:163 shoes: Jamis Dragon Sport 29er

Just undid the trip to the park, from the beach to my crib. It was planned as an easy spin; however I didn't plan on 2.5 hours of orienteering so I tried to hurry back.

I cramped up a few times. I took endurolytes, but not super rigorously. It was quite warm. But the cramps undid themselves and I made decent time all things considered.

Also, both runs and the o course were with a loaded AR pack. Good to practice that; I've been lazy and usually bike with my back free to breathe.

7 PM

Walking 20:00 [0] 1.0 mi (20:00 / mi)

3/4 of it with the 11 pound dog. He kind of walked the last quarter. I felt somewhat recovered after sixty minutes elapsed from the end of my bike, plus ice cream and powerade.

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