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Training Log Archive: Mr Wonderful

In the 7 days ending Nov 19, 2016:

activity # timemileskm+m
  Biking2 2:31:53 31.73(12.5/h) 51.06(20.2/h) 188
  Orienteering2 2:04:50 6.95(17:58) 11.18(11:10) 3402c
  Erg rowing2 1:57:26 6.59(17:49) 10.61(11:04)
  Walking2 1:16:56 5.13(15:01) 8.25(9:20) 16
  Weights1 45:00
  Running1 28:12 2.76(10:13) 4.44(6:21) 66
  Total8 9:04:17 53.15 85.54 6102c
  [1-5]8 8:26:52
averages - sleep:7 weight:217.8lbs

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SuMoTuWeThFrSa

Saturday Nov 19, 2016 #

Event: Kick-Start and Starry Night O-CUP Races
 
1 PM

Erg rowing 1:28:31 intensity: (2:54 @0) + (1:25:37 @1) 5.07 mi (17:28 / mi)
ahr:102 max:116 slept:7.0 weight:219.4lbs

I enjoyed Warm Bodies

Friday Nov 18, 2016 #

4 PM

Running 28:12 intensity: (8 @0) + (23 @1) + (2:39 @2) + (11:37 @3) + (8:10 @4) + (5:15 @5) 2.76 mi (10:13 / mi) +66m 9:31 / mi
ahr:164 max:196

By heart rate, speed work!

Thursday Nov 17, 2016 #

Note

Registered for the race Formerly Known As Cabin Fever.

8 AM

Biking 1:07:46 intensity: (5 @0) + (58:20 @1) + (8:40 @2) + (41 @3) 15.95 mi (14.1 mph) +72m
ahr:129 max:155 weight:216.2lbs shoes: Long Haul Trucker

Bit foggy, visibility wasn't much more than 400 m. I had a high vis yellow jacket and orange vest on, and ran a front flasher and rear blinkie.

I was slightly cold, esp. toes and legs. I think the fog made everything a little damp.

If I really keep up with it, I may splurge on a warmer cleat compatible boot. Or Meijer bags in my shoes to match the Meijer bag in my tights.
C • I'm a big advocate 5
5 PM

Biking 1:24:07 intensity: (34 @0) + (30:29 @1) + (8:08 @2) + (12:17 @3) + (14:56 @4) + (17:43 @5) 15.78 mi (11.3 mph) +117m
ahr:153 max:211 shoes: Long Haul Trucker

Got in late...stayed late...didn't think about Hines closure for lightest.

Hines was closed. I elected to ride the MUP instead of the road, and hoped that I could just pour on my charm if any authority figure questioned me.

I was doing well, then just before the end....fireworks. A lot of fireworks. And a Wayne County Parks truck under the bridge I'd need to go through. So I did the only sensible thing, and stopped to enjoy the fireworks. Good show! When they finished, I just filtered in among the pedestrians and then slipped out the entrance to lightfest, and enjoyed a car-free cruise up to the A2 trail.

Tuesday Nov 15, 2016 #

Note

One wonders about squeezing in an hour of power score o on 12/17. Wouldn't take too long to scout an hour's worth of points, do it up mass start 12-1, could set them all in the morning in 2-3 hrs, pick up in about an hour flat. What venue? Would have to permit immediately.
C • It's 8
3 PM

Weights 45:00 [3]

Vigorous yard work (four tarps worth of leaves from backyard to front yard)

Walking 1:05:28 intensity: (27:26 @0) + (17:40 @1) + (16:53 @2) + (3:29 @3) 4.53 mi (14:27 / mi) +3m 14:25 / mi
ahr:112 max:160

Got really tired after running mile #2 for some reason, although if hrm is correct, I was not out of sorts. Probably should have dropped a layer - a little brisk to do a stop'n'sniff with dogs in a single layer, but a little warm to jog in two layers.

Monday Nov 14, 2016 #

Note

1500 likes! As far as I know, that puts us 1st among US clubs. Next up, OUSA at ~2000.

I am open to ideas on how to improve the 6% attendance rate, since my hunch is attendance around 150-200 will make the club sustainable in a replace-hosts-as-they-stop-hosting-or-move-away-even-though-we-have-perfectly-good-nuke-plants and enough-entry-fees-to-pay-for-equipment-and-maps perspective.

The quality of event production this season has been terrific - here's hoping for some old school word of mouth as well.
C • I wonder 2
7 PM

Erg rowing 28:55 intensity: (4:54 @0) + (24:01 @1) 1.52 mi (19:02 / mi)
ahr:98 max:107

Resuming a tv show I had suspended during the Great Move. Not my most intense nor my longest bit of erg rowing, but habits over quality at this time. Now if I'd just go to sleep I'd be all set.

Sunday Nov 13, 2016 #

Event: SMOC Silver Lake
 
10 AM

Orienteering 12:26 intensity: (27 @0) + (11:58 @1) + (1 @2) 0.66 mi (18:57 / mi) +17m 17:34 / mi
ahr:115 max:141

12 PM

Walking 11:28 intensity: (41 @0) + (10:22 @1) + (25 @2) 0.6 mi (19:16 / mi) +13m 18:02 / mi
ahr:116 max:140

Orienteering 1:26:03 intensity: (16 @0) + (24:10 @1) + (18:11 @2) + (30:58 @3) + (9:06 @4) + (3:22 @5) 5.24 mi (16:25 / mi) +294m 13:59 / mi
ahr:148 max:210

No finesse, only smash

Orienteering 26:21 intensity: (3:31 @1) + (11:22 @2) + (7:25 @3) + (3:35 @4) + (28 @5) 1.05 mi (25:06 / mi) +30m 23:03 / mi
ahr:151 max:183 2c

flag pickup. Dumped Steve in the wilds and went to two much easier ones, practicing my swamp crossing to red #10.

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