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Training Log Archive: Mr Wonderful

In the 7 days ending May 17, 2014:

activity # timemileskm+m
  Biking3 4:55:15 57.5(11.7/h) 92.54(18.8/h) 362
  Orienteering1 3:54:02 9.21(25:25) 14.82(15:47) 18420 /25c80%
  Running4 2:02:53 12.99(9:28) 20.9(5:53) 24
  Walking4 1:38:14 5.25(18:42) 8.45(11:37) 21
  Total10 12:30:24 84.96(8:50) 136.72(5:29) 59120 /25c80%
  [1-5]10 12:03:03
averages - sleep:6.1

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Saturday May 17, 2014 #

6 AM

Biking 2:14:37 intensity: (1:27 @0) + (1:42:07 @1) + (29:13 @2) + (1:50 @3) 27.79 mi (12.4 mph) +180m
ahr:129 max:159 slept:5.5 shoes: Jamis Dragon Sport 29er

Thought I may as well bike over to Highland.
C • Awesome day! 2
8 AM

Orienteering 3:54:02 intensity: (12:38 @0) + (3:32:28 @1) + (7:09 @2) + (1:47 @3) 9.21 mi (25:25 / mi) +184m 23:56 / mi
ahr:110 max:157 spiked:20/25c shoes: Roclite #2

Not my finest hour. On the ride in, I saw that there is now a gigantic logging/construction type road, and all trails east of the main road are closed. Looks like we will be doing some creative course rerouting.

I think I found some nice spots, and hopefully maximized the best parts.

At least most of the green seems a bit overmapped.

A few minor mistakes.
12 PM

Biking 1:35:38 intensity: (6:08 @0) + (1:14:14 @1) + (14:55 @2) + (21 @3) 18.41 mi (11.6 mph) +182m
ahr:120 max:155 shoes: Jamis Dragon Sport 29er

My Garmin can't even handle me. It died around Island Lake. Coincidentally, I died there as well, and did sort of a death ride from there. Argh.
1 PM

Biking 1:05:00 [1] 11.3 mi (10.4 mph)
shoes: Jamis Dragon Sport 29er

I knew the batteries were low, so I preemptively did a mapmyrun to capture the balance.

http://www.mapmyrun.com/workout/573121219
7 PM

Walking 27:36 [1] 1.32 mi (20:50 / mi) +1m 20:47 / mi
shoes: Barefoot

Longest non-crossing sub loop.

Friday May 16, 2014 #

Note

Today's run gives some hope for a Clydesdale group award at my next running race. I could suffer up the hill and hold 8:00 for another mile in the 10K, I think, versus today. And I was 10 bpm less than the last ~5.7 mile race I did there, so there should be a little room for more power.

2013 results:

185-199 lbs (I'm over!) =

1. 6:48
2. 7:18
3. 8:40

200-219 lbs:

1. 7:05
2. 7:13
3. 7:59

Both are easier than running my age, which is 6:36 / 6:57 / 7:23. Fortunately 2012 looks similar, 8:00 nets hardware for big boned fellas.

vdot calculator says 7:15 pace should be possible from December's 5k, but I don't do enough miles so it becomes a bit of a crap shoot. :/

I should work up some sort of relationship so I can estimate performance better. If 10:30 pace is 135 bpm, and 8:00 pace is 165 bpm, what would that mean at ~175 for a 10k or 180 bpm for a 5k? Or I could just drop some faster miles in easier jogs and check out the HR I suppose.

vdot says I probably should get faster before I try a half - PR is 1:45, projected is 1:40...I would want to for sure beat 1:45 if I try again. A good friend's PR is like 1:43, so of course one aims to beat that.
6 AM

Running 42:27 intensity: (20 @1) + (42 @2) + (16:21 @3) + (25:04 @4) 5.28 mi (8:02 / mi) +16m 7:58 / mi
ahr:164 max:174 slept:6.0 shoes: Brooks Ghost Red

I played around with work email for a bit, and then knew I needed to get out and run to de-stress.

Monday May 12, 2014 #

Note

It's odd how in comments on any article about bike safety (eg), car drivers always complain about cyclists not following the rules.

Have you seen car drivers? They run stop signs, fail to signal, speed, text, drink, and pass on the shoulder.
C • Drivers 5
8 PM

Running 43:01 intensity: (44 @0) + (25:38 @1) + (16:39 @2) 4.2 mi (10:15 / mi) +1m 10:14 / mi
ahr:133 max:146 slept:6.0 shoes: Brooks Ghost 5s

Original plan was to bike up to Spring Mill Pond and bomb around with Cooper, but the weather was awful and I wimped out. Then it hailed shortly after the scheduled start, so I regretted my wimp out less.

Short ~0.1 mile walk, then about 3.5 mi @ 6 mph, then finished with 4 mph for the balance since I was quite warm.

Bash's brace suggestion inspired research, and a store near my office had another popular AP option for ankle sprains, so I used that while jogging. It was noticeable but not uncomfortable. Casual testing around the kitchen says it should fight against rolling it again.
C • Which one did you get? 3

Sunday May 11, 2014 #

3 PM

Walking 19:14 intensity: (5:24 @0) + (13:50 @1) 1.11 mi (17:23 / mi) +13m 16:47 / mi
ahr:91 max:106 slept:7.0 (injured) shoes: Brooks Ghost Red

Warm up walk from one of the northern Hudson Mills lots up towards the canoe campground. I brought the map with me, naturally. Plan was for four miles, but one of the party got a bit overheated. Shame that many of the nature trails are specifically "no jogging".

Running 24:51 intensity: (8:29 @1) + (16:08 @2) + (14 @3) 2.34 mi (10:38 / mi) +6m 10:33 / mi
ahr:139 max:153 shoes: Brooks Ghost Red

4 PM

Walking 1:14 [1] 0.07 mi (17:53 / mi) +2m 16:24 / mi
ahr:111 max:113 shoes: Brooks Ghost Red

Running 1:48 intensity: (50 @1) + (58 @2) 0.18 mi (10:16 / mi) +1m 10:06 / mi
ahr:135 max:149 shoes: Brooks Ghost Red

Walking 15:44 intensity: (15:40 @1) + (4 @2) 0.99 mi (15:57 / mi)
ahr:102 max:144 shoes: Brooks Ghost Red

Running 10:46 intensity: (5:33 @1) + (5:13 @2) 1.0 mi (10:47 / mi)
ahr:137 max:147 shoes: Brooks Ghost Red

Walking 4:29 [1] 0.27 mi (16:26 / mi)
ahr:104 max:136 shoes: Brooks Ghost Red

Walking 3:10 intensity: (1:00 @0) + (2:10 @1) 0.16 mi (19:54 / mi) +3m 18:48 / mi
ahr:94 max:104

6 PM

Walking 26:47 [1] 1.33 mi (20:04 / mi) +2m 19:58 / mi
shoes: Barefoot

w/ dog. Ankle felt like it wanted to crack.

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