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Training Log Archive: Mr Wonderful

In the 7 days ending Jan 18, 2014:

activity # timemileskm+mload
  Biking3 3:11:02 41.0(12.9/h) 65.98(20.7/h) 1203.9
  Running3 2:32:40 15.42(9:54) 24.81(6:09) 134388.0
  Orienteering1 1:28:52 3.9(22:47) 6.28(14:10) 1354 /4c100%179.5
  Elliptical1 1:01:00 4.7(12:59) 7.56(8:04)61.0
  Walking2 42:54 2.86(15:00) 4.6(9:19) 442.8
  Total9 8:56:28 67.88(7:54) 109.24(4:55) 2744 /4c100%875.2
  [1-5]9 8:53:10
averages - sleep:6.6 rhr:46 weight:204.8lbs

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SuMoTuWeThFrSa

Saturday Jan 18, 2014 #

9 PM

Elliptical 1:01:00 [1] 4.7 mi (12:59 / mi)
ahr:105 max:130 rhr:46 slept:7.0 weight:204.2lbs shoes: Brooks Ghost Red

Busy schedule didn't let me walk the trails near the tournament venue. Almost was too tired to head down to the fitness room, but since I already ate the calories for the exercise, I figured I should hit it.

Then a couple squats with dumbbells after just because they have a nice dumbbell rack.

Friday Jan 17, 2014 #

7 PM

Biking 45:34 intensity: (30 @0) + (43:22 @1) + (33 @2) + (1:09 @3) 9.0 mi (11.9 mph)
ahr:116 max:163 slept:6.5 shoes: Jamis Dragon Sport 29er

I had company, so the entertainment was teen sitcom "Sam and Cat."

Hard to maintain intensity, gotta work on that.
C • Maintaining Intensity 3

Thursday Jan 16, 2014 #

4 PM

Running 1:00:57 intensity: (6 @0) + (7:37 @1) + (29:25 @2) + (19:50 @3) + (3:43 @4) + (16 @5) 5.44 mi (11:12 / mi) +81m 10:43 / mi
ahr:149 max:182 slept:7.5 weight:204.6lbs shoes: Brooks Ghost Red

Road running shoes were not the best choice. I should just keep the IceBugs in the car!

Excellent o physical training, what with the uneven footing and good climb in Bird Hills on the great route Igor chose.

Only negative was that I misjudged travel time. It took 48 minutes to get to Dixboro, not 45. Although I was not the last parent to arrive.

I should commit all of my energies to finding a job that lets me stay at home as much as possible. I cannot handle the traffic anymore.

Oh, I now see the error of my ways. Should've gone up Whitmore Lake Rd, then east on Warren. Twice as far but no lights and maybe a lot less traffic.
C • not the best traffic and fo... 1

Wednesday Jan 15, 2014 #

7 PM

Biking (Trainer) 45:02 intensity: (16 @0) + (35:19 @1) + (7:43 @2) + (1:32 @3) + (12 @4) 12.0 mi (16.0 mph)
ahr:130 max:165 slept:5.0 weight:202.8lbs shoes: Jamis Dragon Sport 29er

Shorter duration, so I tried to crank it up a bit. Whew!
C • Only 5 hours sleep? 2

Tuesday Jan 14, 2014 #

9 PM

Running 59:21 intensity: (17 @0) + (32 @1) + (6:56 @2) + (36:16 @3) + (15:20 @4) 6.85 mi (8:40 / mi) +39m 8:31 / mi
ahr:158 max:170 slept:6.0 weight:205.4lbs shoes: Brooks Ghost Red

Cracking one hour should not be this much effort on this loop!

Hopefully as time goes on it will get easier. To think I have dreams of running twice as far at a minute per mile faster in October.....
10 PM

Walking warm up/down 10:53 intensity: (10:32 @1) + (15 @2) + (6 @3) 0.7 mi (15:32 / mi) +2m 15:23 / mi
ahr:110 max:159 shoes: Brooks Ghost Red

Monday Jan 13, 2014 #

10 PM

Biking (Trainer) 1:40:26 intensity: (36 @0) + (1:39:50 @1) 20.0 mi (11.9 mph) +1m
ahr:109 max:127 slept:6.0 weight:205.4lbs shoes: Jamis Dragon Sport 29er

Not my most vigorous, so we'll call it 12 mph instead of 14. Tonight's selection: Kiss Kiss Bang Bang
C • Romance 4

Sunday Jan 12, 2014 #

8 AM

Orienteering 1:28:52 intensity: (58 @0) + (29:33 @1) + (29:18 @2) + (24:51 @3) + (4:12 @4) *** 3.9 mi (22:47 / mi) +135m 20:35 / mi
ahr:142 max:169 spiked:4/4c slept:6.0 weight:206.4lbs shoes: Roclite #2

Made arrangements and raced over to Ortonville Recreation Area to take on the 10 CP sampler course from Ken and Jeff.

GPS grabbed the TA from the Summer Quest, so woo hoo. The last few miles of roads are all hardpack snow/ice, so use caution.

Jogged up to Fox Lake Road and plunged into the woods. I thought I would try to stay off trails, taking the best roads ignoring the presence of trails.

Whew! Tough going. The lightly crusted snow easily postholed, and scratched at your shin as your leg rocked forward. Slow going. But I thought I should eventually hit a big low area. Hm, looks a little odd. I'm rusty!

Continued on more. But no low area. Only a mess of hills. Do I know the right contour interval? This depression should be on there, but there's nothing east of my start that looks like that.

Aw man, I buggered the first control again. So I bailed out to the road to reset. I arrived an intersection. This was not the intersection I started from...so I cheated and checked my phone. Whoops! This was the actual start. ARGH.

Clean after that. Did some on the SE portion. 9-10-6-8. With the botched start and tough foot of snow, progress was slow so I saved the other six for later. Fun stuff, several cute creeks to cross, excellent terrain, only a few scratchy spots that could be avoided with different routes. Not sure how it greens up though.









Great workout. I fear I did not add in enough hill training for Cabin Fever. Maybe next year.....(or for Raccoongaine....)
C • Looks like a good park, pit... 2
4 PM

Walking warm up/down 16:02 intensity: (35 @0) + (15:27 @1) 1.08 mi (14:51 / mi)
ahr:97 max:102 slept:2.0 shoes: Brooks Ghost Red

Wife wanted to go for a jog. She hasn't been out since 12/14, so I tried to talk her down in distance, rather than overdoing it after a month hiatus.

Running 32:22 intensity: (4:17 @1) + (27:14 @2) + (51 @3) 3.13 mi (10:21 / mi) +14m 10:13 / mi
ahr:142 max:154 shoes: Brooks Ghost Red

Cemetery and back.

Walking warm up/down 15:59 intensity: (15:54 @1) + (5 @2) 1.08 mi (14:50 / mi) +2m 14:44 / mi
ahr:107 max:143 shoes: Brooks Ghost Red

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