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Training Log Archive: Mr Wonderful

In the 7 days ending Nov 21, 2016:

	activity	#	time	miles		km		+m
	Biking	4	4:46:26	42.88	(9.0/h)	69.01	(14.5/h)	379
	Orienteering	2	1:45:07	6.59	(15:57)	10.61	(9:55)	171	13 /	20c	65%
	Erg rowing	1	1:28:31	5.07	(17:28)	8.16	(10:51)
	Walking	1	1:05:28	4.53	(14:27)	7.29	(8:59)	3
	Weights	1	45:00
	Running	2	44:02	3.71	(11:52)	5.97	(7:22)	191
	Total	8	10:34:34	62.78		101.03		743	13 /	20c	65%
	[1-5]	8	9:21:40
averages - sleep:6.3 weight:218.5lbs

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Monday Nov 21, 2016 #

8 AM

Biking 1:29:33 8.15 mi (5.5 mph) +191m
ahr:104 max:143 shoes: Jamis Dragon Sport 29er

BNM tolerated my exceptional fragility: an obnoxiously lazy pace, doubling back to the car to further cover hands, listening to me humblebrag about how I never crash, shortly before I bounced off a rock and failed to unclip in time to save myself. No known harm done.

I think my front brake pads are gone, hopefully not so bad as to have damaged the rotors.

Five beautiful doe didn't even run away - we were within about 15' as we slowly moved by.

Orienteering 32:34 1.18 mi (27:36 / mi) +28m 25:44 / mi
ahr:88 max:126 5c slept:6.0 weight:219.6lbs shoes: Roclite #2

I took BNM's compass away and tried to get her to focus on, in business speak, the "critical few" features between her and her target, i.e. we have lots of squiggles, what is my sequence, e.g. spur depression spur boom target feature.

Sunday Nov 20, 2016 #

Event: SMOC Huron Meadows

Biking 45:00 [3] 3.0 mi (4.0 mph)
shoes: The General

Bike O: spectating the wife's 10k in Plymouth. Did not spike the first cp as I didn't realize there was a second wave, so misjudged the time. Got the other six. Should have brought a cowbell

12 PM

Running (warmup) 15:50 0.95 mi (16:40 / mi) +125m 11:50 / mi
ahr:134 max:173

Orienteering 1:12:33 5.41 mi (13:25 / mi) +143m 12:23 / mi
ahr:144 max:213 spiked:13/15c slept:6.0 weight:219lbs

Hosting has its advantages. Only slightly bobbles at 13 and 14, maybe a little hesitation to #3, then a few extra bends here and there but nothing crazy.

C • 1 Minute 1

Saturday Nov 19, 2016 #

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

1 PM

Erg rowing 1:28:31 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 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 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 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 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.

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