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Training Log Archive: Mr Wonderful

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  Walking5 5:01:45 12.76(23:39) 20.53(14:42) 286
  Running3 1:26:52 8.33(10:26) 13.41(6:29) 196
  Orienteering1 1:11:58 3.83(18:47) 6.16(11:41) 8210c
  Biking1 51:56 11.38(13.1/h) 18.31(21.2/h) 26
  Total8 8:32:31 36.3(14:07) 58.42(8:46) 58910c
  [1-5]5 5:25:38
averages - sleep:6 weight:217lbs

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Saturday Oct 22, 2016 #

10 AM

Walking 47:52 intensity: (12:55 @0) + (21:42 @1) + (9:24 @2) + (2:38 @3) + (27 @4) + (46 @5) 2.42 mi (19:47 / mi) +141m 16:45 / mi
ahr:111 max:195

Warmup activities

Running 51:44 intensity: (1:57 @1) + (1:06 @2) + (6:26 @3) + (26:47 @4) + (15:28 @5) 5.64 mi (9:10 / mi) +113m 8:38 / mi
ahr:172 max:214

I guess it's as good as it gets considering my measurable lack of fitness and dietary restraint, and my immeasurable hubris. My friends beat me - passed me around mile 1.5 as I was failing to recover from a too hard attempt on the climb.

I got my mojo back slightly on the flat return, and could see them! but they must have been moving okay and I couldn't not get better than 8:30 ish out of high 170 bpms.

Walking 17:34 intensity: (16:03 @1) + (1:22 @2) + (9 @3) 0.78 mi (22:28 / mi) +6m 21:57 / mi
ahr:112 max:161

11 AM

Running 1 [0] 0.0 mi +81m null / mi

Kimberly's
3 PM

Walking 1:50:06 [0] 4.2 mi (26:14 / mi) +76m 24:50 / mi

Forgot to start it before the big climb, so add I added a few 60 odd m. Did not add the 0.5-1.0 mile.

Three rounds of disc golf on the (thankfully) easy course around the sports fields.

Tie
Jens
Eric

I threw a midrange (Buzzzz) while he tossed a driver or mid or putter.

Friday Oct 21, 2016 #

5 PM

Walking 1:13:55 [3] 2.94 mi (25:09 / mi) +60m 23:39 / mi

So many interesting contours up up top; USGS reflects none. I should check for lidar.

Thursday Oct 20, 2016 #

5 PM

Walking 30:00 [0] 1.4 mi (21:26 / mi)

Bad news: My waterproof jacket isn't waterproof anymore. Also, in hindsight...I didn't think about where the water it did shed would end up (that is on my jeans).

Good news: It's a long time until the next overnight race.

Wednesday Oct 19, 2016 #

7 PM

Orienteering 1:11:58 intensity: (3:10 @0) + (1:01:03 @1) + (5:49 @2) + (1:53 @3) + (3 @4) 3.83 mi (18:47 / mi) +82m 17:37 / mi
ahr:115 max:165 10c

Maybury vetting by headlamp.

Tuesday Oct 18, 2016 #

Note

Tweaked ad copy and freshened the pic for the general "Like SMOC" ads.

MTB O specific ad is running targeted at mountain bikers only (no affiliation to SMOC)

Added a night o ad targeted at the fans + friends. Experimented with using a cropped trail cam pic from PLRA West (Oleg). If I know who you are, you are fair game for ads unless you opt out! :)
10 PM

Biking 51:56 intensity: (2:34 @0) + (46:50 @1) + (2:22 @2) + (10 @3) 11.38 mi (13.1 mph) +26m
ahr:119 max:157 slept:6.0 weight:217lbs shoes: Long Haul Trucker

Fantastic weather.

Sunday Oct 16, 2016 #

6 PM

Walking 22:18 [0] 1.02 mi (21:51 / mi) +3m 21:41 / mi
ahr:73 max:84

Running 35:07 intensity: (5:49 @0) + (24:28 @1) + (3:25 @2) + (1:25 @3) 2.69 mi (13:03 / mi) +2m 13:02 / mi
ahr:114 max:157

Felt better. Not that we were moving at anything resembling pace, but still felt better. And now looking...the hr reflects it.

I debate my best Great Turtle 5.7 mile strategy. Can't possibly PR this year given lack of discipline/exercise. But how can I minimize how far off?

I am leaning towards 9:00 ish up the hill, then roll towards 8:00 as best I can on the way back, using hr to correct (I'll tolerate 190 up the hill, and then shoot for 175 once it levels off). If my friends' recent half is an indicator they'll be closer to 9:00 so maybe I can hold them off.

To think I did this at more like 7:15 in the past....

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