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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mr Wonderful

In the 7 days ending Jan 13, 2018:

activity # timemileskm+mload
  Orienteering2 3:06:56 10.84(17:15) 17.44(10:43) 34614 /40c35%373.0
  Weights2 45:00135.0
  Walking2 33:56 1.57(21:37) 2.53(13:26) 2332.9
  Elliptical1 30:00 2.0(15:00) 3.22(9:19)30.0
  Biking1 25:00 4.0(9.6/h) 6.44(15.4/h)75.0
  Running1 11:01 1.01(10:55) 1.63(6:47) 48.7
  Total7 5:31:53 19.42 31.25 37314 /40c35%654.6
  [1-5]7 5:16:35
averages - weight:231.1lbs

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SuMoTuWeThFrSa

Saturday Jan 13, 2018 #

8 AM

Orienteering 33:25 intensity: (2:02 @0) + (14:16 @1) + (2:03 @2) + (7:16 @3) + (5:54 @4) + (1:54 @5) 1.52 mi (21:59 / mi) +41m 20:18 / mi
ahr:140 max:198 10c

Fun model. Sampled shoreline for novelty.

Walking 9:13 intensity: (3:47 @0) + (3:40 @1) + (30 @2) + (11 @3) + (1:05 @4) 0.44 mi (20:57 / mi) +23m 18:04 / mi
ahr:111 max:175

Orienteering 1:30:20 intensity: (4:12 @0) + (47:32 @1) + (14:50 @2) + (15:09 @3) + (4:30 @4) + (4:07 @5) 5.57 mi (16:13 / mi) +174m 14:47 / mi
ahr:132 max:189 spiked:14/16c

Narrowly held off SLF. Super good navigating 'cept 9 and 12- my nemeses are small brown lumps on the sides of hills, since I'm missing 10-30 degrees right all day, which for me is too far away to see them. +5 min on each.
C • if you are curious about possible after effects... 1

Red Saturday - Splits

Friday Jan 12, 2018 #

Event: Georgia O-Fest 2018
 
1 PM

Orienteering 1:03:11 intensity: (37 @0) + (13:57 @1) + (34:17 @2) + (5:17 @3) + (5:06 @4) + (3:57 @5) 3.75 mi (16:51 / mi) +132m 15:11 / mi
ahr:141 max:196 14c

Not my finest performance, but fun. Waaaay back from superstar Sydney. Dumbest was parallel (one spur east) to #3, and then terrible to #8 since I thought I found a really crappy ride but probably didn't, so I had to correct back over a hill.

https://www.livelox.com/Viewer/2018-GNC-Middle-Red...

Red Middle distance - Splits

Thursday Jan 11, 2018 #

Note
weight:229.8lbs

Exciting!

https://lostarrowsports.com/calendar/

Go Steve go!
C • rogaines! 2
11 AM

Walking 24:43 intensity: (1:26 @0) + (23:12 @1) + (5 @2) 1.13 mi (21:52 / mi)
ahr:115 max:140

A desperate attempt to avoid puddles at lunchtime. Further confounded by most of the area being elementary schools, which probably don't want middle aged dudes wandering around midday.

Wednesday Jan 10, 2018 #

8 PM

Elliptical 30:00 [1] 2.0 mi (15:00 / mi)
weight:229.4lbs

Should probably go faster than the loping cadence that is natural...but glad to be back at it.

Tuesday Jan 9, 2018 #

Weights 20:00 [3]
weight:229.8lbs

15x pushups
15x 30 lb per side deadlift
15x 10 lb dumbbell from side to horizontal
10x per side 30 lb curl
10x per side bicycle situps

15x pushups
15x 30 lb per side deadlift
10x 10 lb dumbbell from side to horizontal
10x 30 lb per side curls (hard)
10x per side bicycle situps

15x pushups

10x 30 lbs per side dead lift to overhead press (hard)

Biking 25:00 [3] 4.0 mi (9.6 mph)
shoes: Long Haul Trucker

I've lost my cycling seat toughness. So I eased back in. Standard rules apply: Do anything, get to watch the entire movie. I enjoyed Baby Driver.

Then walked movie back, which felt colder than I thought it would.

Monday Jan 8, 2018 #

6 PM

Running 5:09 intensity: (11 @0) + (4:05 @1) + (53 @2) 0.48 mi (10:44 / mi)
ahr:122 max:143 weight:232.6lbs shoes: Brooks Ghost Swagger

A bunch of JayXC's favorite "functional strength / genuine AR" training earlier, unlogged.

To library for family tv + trainer movie.
C • You 2

Running 5:52 intensity: (3:03 @0) + (2:49 @1) 0.53 mi (11:04 / mi) +4m 10:48 / mi
ahr:82 max:107 shoes: Brooks Ghost Swagger

Back from library

Sunday Jan 7, 2018 #

Weights 25:00 [3]
weight:234lbs

15x pushups
15x per side lunges w/out weight
10x per side 30 lb curls
15x situps

x2

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