Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mr Wonderful

In the 7 days ending Jan 25, 2014:

activity # timemileskm+mload
  Erg rowing2 3:26:02 10.0(20:36) 16.09(12:48)133.0
  Biking3 2:14:34 27.0(12.0/h) 43.45(19.4/h)133.6
  XC Ski2 2:00:17 8.26(14:34) 13.3(9:03) 81225.1
  Walking1 1:01:00 4.02(15:10) 6.47(9:26) 4965.6
  Wheelchair basketball1 30:0030.0
  Weights1 15:0015.0
  Total10 9:26:53 49.28 79.31 130602.3
  [1-5]10 8:10:01
averages - sleep:6.9 rhr:47 weight:203lbs

«»
2:35
0:00
» now
SuMoTuWeThFrSa

Saturday Jan 25, 2014 #

10 AM

Wheelchair basketball 30:00 [1]
slept:8.0 weight:202.8lbs

Good workout. Our team usually plays giants but practices against junior varsity tiny kids, so I played the part of large aggressive brawler.
10 PM

Erg rowing 2:05:21 intensity: (32:59 @0) + (1:32:22 @1) 6.0 mi (20:54 / mi)
ahr:93 max:110

Vanilla Sky

Friday Jan 24, 2014 #

Note

So my food log shows that on average, I meet the daily max for sodium about the time I finish breakfast.
C • A Denny's Grand Slam will d... 3
6 AM

Biking (Trainer) 46:41 intensity: (29 @0) + (46:12 @1) 9.0 mi (11.6 mph)
ahr:119 max:128 slept:5.0 weight:202.4lbs shoes: Jamis Dragon Sport 29er

Trying to get back on schedule.....
4 PM

XC Ski 1:05:08 intensity: (1:24 @0) + (37:39 @1) + (22:18 @2) + (3:47 @3) 4.1 mi (15:52 / mi) +42m 15:23 / mi
ahr:134 max:158 shoes: Rossignol skis

Back to Maybury to explore some of the smaller trails. Some more demanding spots meant a few extra falls, but nothing too bad. The more exposed main trails were noticeably colder, and as 6 pm rolled around, I started to head towards getting chilled. Very fun!





Over a frozen creek...because I could!



Thursday Jan 23, 2014 #

Note

Registered for Raccoongaine - it's already half full and I wanted to lock in a spot. I am hoping Double M will join so we can make an assault on Elite Mixed. Last year I had enough points to win Elite Mixed, but lacked the Mixed part. Instead I was stuck getting wailed on by mayer22. I think he covered 30% more distance!
4 PM

XC Ski warm up/down 4:45 intensity: (1:53 @1) + (1:20 @2) + (1:32 @3) 0.31 mi (15:32 / mi) +1m 15:23 / mi
ahr:140 max:160 slept:6.0 weight:203lbs shoes: Rossignol skis

Puttering about

XC Ski warm up/down 5:24 intensity: (2:47 @1) + (2:18 @2) + (19 @3) 0.35 mi (15:26 / mi)
ahr:136 max:156 shoes: Rossignol skis

Additional puttering

XC Ski 45:00 intensity: (51 @0) + (6:44 @1) + (9:59 @2) + (22:22 @3) + (5:04 @4) 3.5 mi (12:51 / mi) +38m 12:26 / mi
ahr:151 max:172 shoes: Rossignol skis

Chasing Igor around Maybury. He's soooo much faster! Then I bailed because I don't trust traffic. Good call - some FedEx Ground truck was idling down 50 mph roads at a blazing 25 mph. Only hit parts of the big trails; I will have to go back for some of the smaller ones.
C • Let's keep it up with Thurs... 3
11 PM

Biking (Trainer) 44:53 intensity: (28 @0) + (44:25 @1) 9.0 mi (12.0 mph)
ahr:119 max:138 shoes: Jamis Dragon Sport 29er

And then to cover today's food choices.

Wednesday Jan 22, 2014 #

Weights 15:00 [1]
slept:7.5 weight:202.8lbs shoes: Barefoot

5 * (10 push ups + 10 box squats + 10 situps)

Caffeine mostly detox day #3. Cold turkey on MLK as we ran out of caffeinated beverages. Some headache throb later in the day. Just one soda yesterday with tolerable headaches, and targeting one per day here on out. History says this will last two weeks tops.
C • yes :) 8

Note

woo woo, my lbs opens in just ten days.

Tuesday Jan 21, 2014 #

Biking (Trainer) 43:00 [1] 9.0 mi (12.6 mph)
slept:8.0 weight:203lbs shoes: Jamis Dragon Sport 29er

Yeah, eight hours of sleep, if the part where the dogs pestered me counts.

Still a bit early to tell, but using the first 19 days of data points, acceptable race weight for WT is on track. The signal is very noisy though, so more time will tell for sure.
C • data 5
8 PM

Walking 1:01:00 intensity: (38 @0) + (56:07 @1) + (3:18 @2) + (57 @3) 4.02 mi (15:10 / mi) +49m 14:37 / mi
ahr:116 max:163 shoes: Brooks Ghost 5s

Lazy treadmill walk. Right shin has been feeling a little shin splinty so I'm not sure what's up and am backing off slightly. :(

1% and 6% alternating on the halfs.

Monday Jan 20, 2014 #

Note
slept:6.5 weight:204.2lbs (rest day)

Unintentional rest day. Needed to squeeze Ortonville in during the early AM, but halfway up 23 it was carnage everywhere, so I was concerned I would either be at risk of spinning or stuck in such traffic as to not get dear daughter to her appointment. Then the afternoon got away.....

Sunday Jan 19, 2014 #

10 PM

Erg rowing 1:20:41 intensity: (40:03 @0) + (40:38 @1) 4.0 mi (20:10 / mi)
ahr:91 max:116 rhr:47 slept:7.0

An exceptionally lazy rowing session. Skipping was tempting, but I had already eaten for it. I need more travel food discipline. And it would be easier if we didn't reward our buddy for favors by taking him to places where stuff other than salad sounds good.

« Earlier | Later »