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Training Log Archive: Mr Wonderful

In the 7 days ending Sep 6, 2014:

activity # timemileskm+mload
  Walking7 3:52:02 13.16(17:38) 21.19(10:57) 130164.9
  Running3 3:51:31 20.86(11:06) 33.58(6:54) 120433.3
  Biking3 2:16:32 32.13(14.1/h) 51.71(22.7/h) 104194.7
  Canoeing1 1:59:43 7.38(16:13) 11.88(10:05)72.4
  Erg rowing2 1:48:10 6.0(18:02) 9.66(11:12)84.6
  Orienteering1 13:32 1.53(8:51) 2.46(5:30) 147c14.1
  Total15 14:01:30 81.07(10:23) 130.47(6:27) 3687c964.0
  [1-5]15 11:01:40
averages - sleep:6.9 weight:200.5lbs

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SuMoTuWeThFrSa

Saturday Sep 6, 2014 #

Note

ILRA gets paved connector extending the existing one to Green Oak Mall @ Lee Road.

http://mmba.org/forum/viewtopic.php?p=866298#p8662...
5 AM

Running 2:16:36 intensity: (32:44 @1) + (1:17:54 @2) + (24:24 @3) + (1:34 @4) 11.49 mi (11:53 / mi) +102m 11:34 / mi
ahr:144 max:176 slept:6.5 weight:200lbs shoes: Brooks Cascadia 8s

So I need to work on my mental map of the trails near Fieldcrest...at least no harm done.
C • good job. 3
2 PM

Canoeing 1:59:43 intensity: (47:18 @0) + (1:12:25 @1) 7.38 mi (16:13 / mi)
ahr:90 max:120 shoes: Pirate Canoe

Great paddle with Michelle. Today was about perfect timing - she arrived on bicycle fully 70 seconds before the scheduled meeting time, and we nailed the turn around to hit within 17 seconds of the two hour target. BOOM

I very much needed the canoe handling refresher. I was pretty rusty for the first hour.

Friday Sep 5, 2014 #

5 AM

Erg rowing 47:58 intensity: (15:53 @0) + (32:05 @1) 3.0 mi (15:59 / mi)
ahr:87 max:97

woo woo full week

Thursday Sep 4, 2014 #

5 AM

Biking 1:02:53 intensity: (25 @0) + (59:29 @1) + (2:59 @2) 15.22 mi (14.5 mph) +26m
ahr:124 max:145 slept:7.0 weight:200.4lbs shoes: Jamis Dragon Sport 29er

Hooray, only one snooze, then got on the bike. Refreshing this morning.

Wednesday Sep 3, 2014 #

Note

Productive evening. Installed AR shoe rack in garage, hosed down my yard's ivy with ivy killer, and relocated my headlight forward on my helmet to reduce tree branch snagging.

Left knee feels slightly tweaky so tomorrow's ride will be easy peasy.
5 AM

Running 51:42 intensity: (23 @0) + (9:41 @1) + (39:46 @2) + (1:52 @3) 5.3 mi (9:45 / mi) +17m 9:39 / mi
ahr:142 max:156 slept:6.5 weight:200lbs shoes: Brooks Ghost 5s

Day #2. Yesterday's calorie goals met, despite massive temptation to snack during token tv show that ends the day. Too many snoozes this morning, but will still mostly be on time....I think.
C • Thumbs up! 2

Tuesday Sep 2, 2014 #

Note

Booked USARA room...by phone...:shudder:
C • You lived to tell the story? 4
5 AM

Erg rowing 1:00:12 intensity: (7:44 @0) + (52:28 @1) 3.0 mi (20:04 / mi)
ahr:97 max:114 slept:7.0 weight:200.8lbs

Clean Living Day #1. Bed by 10 pm last night, up at 5, one exercise unit before breakfast. Now I just have to repeat it 180 more times.
7 PM

Walking 20:00 [1] 1.0 mi (20:00 / mi)

Monday Sep 1, 2014 #

7 AM

Walking 1:02:43 intensity: (47:08 @0) + (15:35 @1) 3.75 mi (16:43 / mi) +31m 16:18 / mi
ahr:84 max:112 slept:6.0 weight:201.2lbs shoes: Brooks Ghost 5s

Part of my elaborate plan to endear Kimberly to the bike-commutable (for me) town of Northville. Parked at Maybury, used goat map to get through, then into town for breakfast at The Early Bird.
9 AM

Walking 1:14:54 intensity: (43:12 @0) + (31:42 @1) 4.29 mi (17:28 / mi) +96m 16:19 / mi
ahr:89 max:116 shoes: Brooks Ghost 5s

Back to the car via the historic village.
4 PM

Biking 34:12 intensity: (50 @0) + (15:06 @1) + (11:55 @2) + (6:15 @3) + (6 @4) 6.51 mi (11.4 mph) +29m
ahr:135 max:165 slept:1.5 shoes: Jamis Dragon Sport 29er

Dear wife had to do a little more classroom tidying, so I hitched along for the pre-tidy fro yo, then departed on bike from BHS and jumped on Murray Lake for a little while, until I realized I did not budget enough time for that....
5 PM

Orienteering 13:32 intensity: (5 @0) + (12:49 @1) + (38 @2) *** 1.53 mi (8:51 / mi) +14m 8:36 / mi
ahr:114 max:142 7c shoes: Pearl Izumi Hikable Clipless B

Scouted white. Amazing how many adjustments I had to make. It should be super easy now; I will bill it as a warm up to Yellow and they can do both 2 for 1, since there's no overlap.

Biked much of the second half once I realized I had to throw out one option.

Biking 34:09 intensity: (15:46 @1) + (14:18 @2) + (4:05 @3) 8.96 mi (15.7 mph) +47m
ahr:138 max:159 shoes: Jamis Dragon Sport 29er

The heavens opened up as I took off. Refreshing, other than I was proactive and had applied sunscreen...to my forehead...which migrated south to my eyes. Glad I was wearing a reflective yellow vest and had my blinkie.

Biking 5:18 intensity: (1:11 @1) + (25 @2) + (2:16 @3) + (1:26 @4) 1.44 mi (16.3 mph) +2m
ahr:151 max:168 shoes: Jamis Dragon Sport 29er

So you can make it from the bike shop to my house in under 5:30, even with a red light.
7 PM

Walking 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Barefoot

Sunday Aug 31, 2014 #

Note

Fieldcrest appears to be getting a multi-user path between it and US23. (This is the service drive on the east side of northbound US 23.) I'm not sure where it will start, but it had a good chance of going from Lee Road down to Silver Lake from the looks of it while racing to church this morning.
C • SAWEET! 2
6 AM

Walking warm up/down 17:00 intensity: (16:45 @0) + (15 @1) 1.06 mi (15:59 / mi)
ahr:82 max:91 slept:7.0 shoes: Brooks Ghost 5s

Running 43:13 intensity: (7 @0) + (25:55 @1) + (9:54 @2) + (4:23 @3) + (2:54 @4) 4.07 mi (10:37 / mi) +1m 10:36 / mi
ahr:138 max:176 shoes: Brooks Ghost 5s

Strong GI discomfort at halfway mark. Lactose intolerance or worse? Ugh.
7 AM

Walking warm up/down 17:25 [1] 1.06 mi (16:24 / mi) +3m 16:16 / mi
ahr:97 max:137 shoes: Brooks Ghost 5s

7 PM

Walking 20:00 [3] 1.0 mi (20:00 / mi)
shoes: Keen Sandals

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