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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mr Wonderful

In the 7 days ending Jan 21, 2017:

activity # timemileskm+m
  Orienteering2 3:28:53 12.25(17:03) 19.71(10:36) 54412 /42c28%
  Biking3 3:05:09 36.0(11.7/h) 57.94(18.8/h) 6
  Walking4 3:05:08 6.95(26:39) 11.18(16:33) 509
  Erg rowing1 45:03 3.0(15:01) 4.83(9:20) 2
  Weights1 35:00
  Total10 10:59:13 58.2 93.66 106112 /42c28%
  [1-5]10 10:12:42
averages - sleep:8.1 weight:223.7lbs

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Saturday Jan 21, 2017 #

12 PM

Biking 1:30:35 intensity: (42 @0) + (1:13:30 @1) + (14:26 @2) + (1:54 @3) + (3 @4) 18.0 mi (11.9 mph) +6m
ahr:126 max:166 shoes: Jamis Dragon Sport 29er

The original Gone in Sixty Seconds

Friday Jan 20, 2017 #

Weights 35:00 [3]
slept:9.0 weight:222.2lbs

10x 60 lb (2x30 dumbbell) "deadlift"
10x push up
10x 0 lb lunges per side
10x 30 lb curls per side (too much)
10x 60 lb (2x30 dumbbell) "deadlift"
15x push up
10x 0 lb lunges per side
15x 20 lb curls per side
30x sit ups on bench
10x 72 lb (2x36 dumbbell) "deadlift"
15x push ups
15x lay on side, lift top leg from horizontal (one of the doctors), per side
10x 10 lb per side raise arms from hanging to horizontal

Thursday Jan 19, 2017 #

Note
slept:8.0 weight:223.6lbs

Foot in mouth:

Extreme O 7th place team had camped near us, and mentioned a concern about some of the plotting. So when I got bunched behind them descending the spillway wall to punch a flag, I said, "looks like you got the plotting figured out!" and then they turned around and it was the 2nd place team...who gave me a funny look and who probably think I assume all women are by default terrible plotters....in case you are wondering why I often don't bother being social, it's not arrogance, it's incompetence.
7 PM

Erg rowing 45:03 intensity: (4:48 @0) + (40:13 @1) + (2 @2) 3.0 mi (15:01 / mi) +2m 14:59 / mi
ahr:105 max:141

Eating slightly better post GNC, down to one minor blow out per day from some larger number.

Wednesday Jan 18, 2017 #

6 PM

Biking 47:29 intensity: (26 @0) + (47:03 @1) 9.0 mi (11.4 mph)
ahr:105 max:113 slept:6.5 weight:225.4lbs shoes: Jamis Dragon Sport 29er

Legs are still tired. I am not thinking of many hikes prior to Cabin Fever.

Tuesday Jan 17, 2017 #

7 PM

Biking 47:05 intensity: (16 @0) + (46:49 @1) 9.0 mi (11.5 mph)
ahr:99 max:107 shoes: Jamis Dragon Sport 29er

I've read 2 seconds per pound per mile.

Typical red: ~5 miles

Typical margin of loss to competition: 30 seconds

30 seconds / 5 miles = 6 seconds / pound

Lose three pounds, ensure Flying Pig victory over beloved F21 nemesis.

Going to try a slightly more health-centric approach to this awful class, which is weird because the lectures don't seem too wild but then the homework's been horrific. So maybe do a tv show + {trainer | rower | treadmill} then fit in whatever fits before a reasonable bedtime.
C • what's the class about 4

Monday Jan 16, 2017 #

8 AM

Walking 6:56 [0] 0.33 mi (21:03 / mi) +18m 18:03 / mi
ahr:52 max:82

Walking 6:27 intensity: (6:08 @0) + (18 @1) + (1 @3) 0.22 mi (28:45 / mi) +19m 22:46 / mi
ahr:37 max:99

Walking 4:25 [3] 0.2 mi (21:56 / mi) +15m 17:54 / mi

9 AM

Orienteering 2:02:48 intensity: (4:58 @0) + (1:07:26 @1) + (27:18 @2) + (21:07 @3) + (1:59 @4) *** 6.75 mi (18:12 / mi) +260m 16:15 / mi
ahr:130 max:168 29c

Super fun extreme o. Pressure was on, as Sydney started just two minutes after and Kevin was eight minutes back. Naturally, I made a 90 degree error leaving #2 to make it easier. Other than that and a brief foray down the wrong creek (early enough to cross to correct), I was clean.

I hand carried my egg, and it remained intact despite two spectacular trips between 14 and 15.

Kevin caught up at 16, and stuck me with a stuffed animal which I left at the next. Sydney caught up at the plotting, but I was quickest to find get the mark and head for the hill. Kevin tried to get away, but I wasn't far back and often arrived at a site before he could depart.

We even had the same boat to the island. Desperate to get ahead (or back to less than 8 minutes behind), I swam rather than wait for ropes. I hope the picture of me desperately flailing while holding my egg high makes it onto the internets. Lots of bunching near the end, but still fun, Kevin got back ahead in the maze, and it turned out Sydney's egg breaking almost within site of the finish gave me the weekend total time advantage. :) (She was ~4 minutes head on regular orienteering).

Very fun, glad we didn't get intimidated out of the long.
C • Sounds like a very good wee... 2
11 AM

Walking 3:47 intensity: (3:46 @0) + (1 @3) 0.15 mi (24:45 / mi) +17m 18:32 / mi
ahr:72 max:83

3 PM

Walking 2:00:20 intensity: (18:31 @0) + (1:40:06 @1) + (1:40 @2) + (3 @3) 4.44 mi (27:06 / mi) +315m 22:13 / mi
ahr:108 max:152 shoes: Brooks Ghost Swagger

Nice hike up Stone Mountain near Atlanta.

Sunday Jan 15, 2017 #

9 AM

Walking 23:40 [3] 0.73 mi (32:25 / mi) +65m 25:26 / mi
slept:9.0

Walked with Kevin up for his start.

Walking 8:39 [3] 0.39 mi (22:10 / mi) +6m 21:12 / mi

Down from the start

Walking 10:54 intensity: (5 @1) + (10:07 @2) + (42 @3) 0.48 mi (22:43 / mi) +56m 16:39 / mi
ahr:147 max:155

Up with Syd for our starts. Oof , climb!!

Orienteering 1:26:05 intensity: (4:27 @2) + (25:56 @3) + (22:35 @4) + (33:07 @5) 5.5 mi (15:39 / mi) +284m 13:29 / mi
ahr:172 max:224 spiked:12/13c

Managed to avoid over revving. Thought that gave me a chance to beat Sydney, nope, bitter 25 second loss. Navigationalky clean I think, other than a few seconds to 6, perhaps with questionable routes to avoid climb when possible.

Doused self at start, dipped head in a steam, did push up in a stream to refresh. I think it was a good call.

Enjoyed the runnability
C • no snow on the ground then. 2

Day 2 - Red - Splits

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