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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mr Wonderful

In the 7 days ending Sep 28, 2013:

activity # timemileskm+m
  Walking10 4:25:27 12.0(22:07) 19.31(13:45) 94
  Biking1 3:42:56 55.74(15.0/h) 89.71(24.1/h) 281
  Running5 3:04:37 17.19(10:45) 27.66(6:41) 285
  Total13 11:13:00 84.93(7:55) 136.68(4:55) 660
  [1-5]13 10:22:41
averages - sleep:7.8 weight:201.2lbs

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Saturday Sep 28, 2013 #

Event: Grampian Challenge Mountain Bike Race - canceled
 
4 AM

Biking (95% paved) 3:42:56 intensity: (16 @0) + (1:21:50 @1) + (1:52:35 @2) + (27:51 @3) + (24 @4) 55.74 mi (15.0 mph) +281m
ahr:141 max:166 slept:6.0 shoes: Jamis Dragon Sport 29er

Holy cow, that whupped me. Physics suggests otherwise, but it sure felt like a lot of uphill and not much downhill. Very glad I got out. I did my usual trick of overdressing a bit. Two of the stops were to shed layers.

M59 is really not that bad if you don't mind traffic. Generous paved 2 m shoulder keeps them far enough away.
C • Booyah! 1
2 PM

Walking warm up/down 16:35 intensity: (43 @0) + (15:52 @1) 1.01 mi (16:29 / mi) +14m 15:48 / mi
ahr:103 max:129 slept:1.0 shoes: Brooks Cascadia 8s

Warm up for a run out at Huron Meadows.
3 PM

Running 32:19 intensity: (1:47 @1) + (26:00 @2) + (4:32 @3) 2.99 mi (10:48 / mi) +24m 10:33 / mi
ahr:146 max:160 shoes: Brooks Cascadia 8s

Wow, way more taxing than I thought. I only got an hour nap, and it's nearly 80, so I'm going to pretend those were factors.

Walking warm up/down 12:21 intensity: (11:57 @1) + (24 @2) 0.82 mi (15:06 / mi) +8m 14:39 / mi
ahr:118 max:151 shoes: Brooks Cascadia 8s

Shortened the route and the cool down in order to give us better odds of making the improv show.

Friday Sep 27, 2013 #

7 PM

Walking 41:02 [1] 2.26 mi (18:10 / mi) +4m 18:04 / mi
slept:7.0 shoes: Keen Sandals

w/ 10 pound pack.

Got to yell "LEASH!" and raise my shovel handle at Sergeant Friendly's dog when it started to approach. Perhaps he will get an anonymous letter with local ordinances.

Thursday Sep 26, 2013 #

3 PM

Running (Trail mapping) 1:09:03 intensity: (14 @0) + (12:25 @1) + (31:28 @2) + (16:21 @3) + (7:07 @4) + (1:28 @5) 6.18 mi (11:10 / mi) +55m 10:52 / mi
ahr:149 max:185 shoes: Brooks Cascadia 8s

Grabbed one yet undocumented horse trail loop, then moseyed over east a bit. Towards the end I tried to rev it up twice, but it felt awful. Maybe I just have absolutely no heat tolerance. That or 5.7*7:20 is not happening on the Island in a month.
C • let me grab this track 2
4 PM

Walking warm up/down 3:55 intensity: (3:06 @1) + (14 @2) + (15 @3) + (14 @4) + (6 @5) 0.22 mi (17:48 / mi) +1m 17:33 / mi
ahr:126 max:182 shoes: Brooks Cascadia 8s

Cooling it down

Wednesday Sep 25, 2013 #

Note
slept:8.5 weight:201.2lbs

Unusually dumb even for me, yesterday I did my usual hip thrust to get my id in my wallet to trigger the door at work, only my foot stuck to the carpet and tweaked the knee a bit. It was fine to run on yesterday, but I'm still hobbling around the house yet today. :|
C • Hip trick 2
5 PM

Walking 1:15:00 intensity: (37:30 @0) + (37:30 @1) 1.0 mi (1:15:01 / mi)

I can almost hear the neighbors rejoicing that I have mowed.
7 PM

Walking 41:27 [1] 2.26 mi (18:21 / mi) +4m 18:15 / mi
shoes: Barefoot

Knee feels better, so I grabbed a 10 lb pack.

Tuesday Sep 24, 2013 #

Note
slept:6.5

I know what Mark meant by "adventure racers could take advantage of some informal training", but for humor purposes I will point out:

Peach Mountain: AR 2nd
Bishop Lake: AR 2nd, 4th, 5th
Highland Rec: AR 3rd, 4th, 5th

Perhaps it is the orienteers who wish to brush up a bit!

C • I thought the same thing 1
4 PM

Running 38:05 intensity: (15 @0) + (10:20 @1) + (13:29 @2) + (13:23 @3) + (38 @4) 4.03 mi (9:28 / mi) +88m 8:51 / mi
ahr:144 max:167 shoes: Brooks Cascadia 8s

Wandered around most of the trails at Cherry Hill en route to daughter pick up.

Shame I eventually realized the HR strap was dying, as there is little chance I could run 8:00/mile at 112 bpm. Otherwise, the slightly speedier bits felt good and gave me hope for Mackinac.
C • Whoa 1
5 PM

Walking warm up/down 4:28 [1] 0.26 mi (17:12 / mi) +2m 16:48 / mi
ahr:109 max:131 shoes: Brooks Cascadia 8s

Cool down

Monday Sep 23, 2013 #

7 PM

Walking 39:28 [1] 2.34 mi (16:52 / mi)

Something anyway
C • do you have facebook? Also... 8

Sunday Sep 22, 2013 #

3 PM

Walking 16:16 intensity: (6 @0) + (12:06 @1) + (4:04 @2) 1.0 mi (16:12 / mi) +47m 14:09 / mi
ahr:128 max:151 slept:10.0 shoes: Brooks Cascadia 8s

Warmup out at Peach Mountain. Plan was to jog four miles. I selected Peach Mountain because the map is handy, I knew I could find dry wide trails, and it's close to home.

Running 20:19 intensity: (30 @1) + (2:42 @2) + (17:03 @3) + (4 @4) 1.86 mi (10:57 / mi) +71m 9:47 / mi
ahr:154 max:167 shoes: Brooks Cascadia 8s

Up to the radio tower. Perhaps more than my partner was expecting, climb wise.

Walking 54 intensity: (47 @1) + (7 @2) 0.05 mi (17:02 / mi) +4m 13:48 / mi
ahr:128 max:154 shoes: Brooks Cascadia 8s

Walk break. I misunderstood how long or short this would be. I thought it might be a while.

Running 11:47 intensity: (15 @0) + (11:32 @1) 1.06 mi (11:06 / mi) +4m 10:58 / mi
ahr:107 max:135 shoes: Brooks Cascadia 8s

Mostly downhill over to the car.
4 PM

Running 13:04 intensity: (1:03 @0) + (12:01 @1) 1.07 mi (12:12 / mi) +43m 10:51 / mi
ahr:111 max:130 shoes: Brooks Cascadia 8s

I offered walk breaks for the climb, but it was declined and then just two shorter breaks were taken.

Walking 14:01 intensity: (9:57 @0) + (4:04 @1) 0.78 mi (17:52 / mi) +10m 17:12 / mi
ahr:83 max:117 shoes: Brooks Cascadia 8s

Cool down back to the day care lot.

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