Training Log Archive: Mr WonderfulIn the 7 days ending Mar 19, 2017:
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Sunday Mar 19, 2017 #
Event: SMOC Heritage Park
Orienteering 1:00:00 [1] *** 2.0 mi (30:00 / mi)
4c
Three groups of beginners:
* The opening 10 person group, which is more than I have command presence for
* The most successful group, an enthusiast pair studying up for their AR debut at Luddington
* A very nice mom learning a lot about orienteering for her son's merit badge while he wandered aimlessly well behind us learning nothing and yet being quite proud of his ignorance
I think deleting white and offering a lesson is a valid setup. Maybe should have host do the 500 m sampler course design and hang for it, keeps me from learning too much.
* The opening 10 person group, which is more than I have command presence for
* The most successful group, an enthusiast pair studying up for their AR debut at Luddington
* A very nice mom learning a lot about orienteering for her son's merit badge while he wandered aimlessly well behind us learning nothing and yet being quite proud of his ignorance
I think deleting white and offering a lesson is a valid setup. Maybe should have host do the 500 m sampler course design and hang for it, keeps me from learning too much.
1 PM
Orienteering 1:21:03 5.67 mi (14:18 / mi) +162m 13:08 / mi
ahr:155 max:222 spiked:24/26c slept:9.0 shoes: Roclites 295 2
Felt fine until #7, lost a couple minutes doing an AR-style increasing radius, finally spotted on other spur. Then 8-9 in the field I started to redline, which I wasn't expecting, ye argh.
Half went red on one other hill, but the biggest mojo wrecker was the stolen #15 - I swept every reentrant on the ridge, checked the flag on the stream, went to #16 and came back just in case.... Unfortunate. How does one feel entitled to steal a flag?
That zapped some snap from my finishing run, so coupled with my extended time at #15 I don't feel my finishing place reflected my status.
I like this format for post hiatus rust busting, and I still think it's good middle/sprint prep for Pig.
Half went red on one other hill, but the biggest mojo wrecker was the stolen #15 - I swept every reentrant on the ridge, checked the flag on the stream, went to #16 and came back just in case.... Unfortunate. How does one feel entitled to steal a flag?
That zapped some snap from my finishing run, so coupled with my extended time at #15 I don't feel my finishing place reflected my status.
I like this format for post hiatus rust busting, and I still think it's good middle/sprint prep for Pig.
Orienteering 33:10 1.8 mi (18:25 / mi) +30m 17:32 / mi
ahr:135 max:178 12c shoes: Roclites 295 2
Flag pickup of southern controls with Barbara.
Returned to find out....BNM and I were taking the stuff back. I don't recall when this was established. Everyone but BNM and me sounded pretty certain about it. Cramped my plans to get home at a sensible time to watch Terminator 2 with a buddy and dear daughter, so instead the movie ran a little late. Ye argh.
Doesn't include the distance for the final three I just ran out and grabbed so I could go home during March.
I shouldn't complain, Igor was there longer, just being delicate.
Returned to find out....BNM and I were taking the stuff back. I don't recall when this was established. Everyone but BNM and me sounded pretty certain about it. Cramped my plans to get home at a sensible time to watch Terminator 2 with a buddy and dear daughter, so instead the movie ran a little late. Ye argh.
Doesn't include the distance for the final three I just ran out and grabbed so I could go home during March.
I shouldn't complain, Igor was there longer, just being delicate.
Friday Mar 17, 2017 #
Note
Useless trivia: My new-to-me bike rack, from brother's loot pile, will arrive having traveled through Warrendale, PA, which is just a few miles from Raccoon Creek State Park.
Further useless TMI trivia in comment.
Further useless TMI trivia in comment.
C • tmi 1
8 AM
Weights 30:00 [3]
5 mins elliptical
20x deep squats snap crackle pop
10x kneeling overhead press, 36 lb dumbbells
4x per side 36lb curls
10x per side lunges with 2x 10 lb dumbbells
10x kneeling overhead press, 36 lb dumbbells, not easy
10x per side 30lb dumbbell curls
approximately 10x per side lunges with 2x10 lb dumbbells (I can't count)
10x kneeling overhead press, 30 lb dumbbells - that 6 lb per dumbbell difference is YUGE!
9x per side curls, 30 lb dumbbells (doing them slower made them harder)
20x deep squats snap crackle pop
10x kneeling overhead press, 36 lb dumbbells
4x per side 36lb curls
10x per side lunges with 2x 10 lb dumbbells
10x kneeling overhead press, 36 lb dumbbells, not easy
10x per side 30lb dumbbell curls
approximately 10x per side lunges with 2x10 lb dumbbells (I can't count)
10x kneeling overhead press, 30 lb dumbbells - that 6 lb per dumbbell difference is YUGE!
9x per side curls, 30 lb dumbbells (doing them slower made them harder)
C • +1 2
10 PM
Biking 1:26:56 [3] 20.77 mi (14.3 mph)
ahr:111 shoes: Jamis Dragon Sport 29er
115w,54rpm
Thursday Mar 16, 2017 #
Biking 1:06:02 [3] 16.34 mi (14.8 mph)
ahr:114 max:133 slept:6.0 weight:225.4lbs shoes: Jamis Dragon Sport 29er
130w,58 rpm
Felt oddly easier. Perhaps there is something to not exercising at 10 pm.
Felt oddly easier. Perhaps there is something to not exercising at 10 pm.
Wednesday Mar 15, 2017 #
Note
Submitted Nitrogaine to Mlive events calendar. Considering reaching out to the MLive employee that caught some of the 2016 Nitrogainers and Igor on game cam.
10 PM
Biking 1:30:47 [3] 18.83 mi (12.4 mph)
ahr:130 max:193 slept:7.0 shoes: Jamis Dragon Sport 29er
95w,60rpm
Tuesday Mar 14, 2017 #
Note
slept:8.0 weight:223.8lbs
You start to second-guess your communication/language skills when you are asked if you are born outside the US for yet another time.
(For the record, Burlington, Wisconsin.)
(For the record, Burlington, Wisconsin.)
Weights 30:00 [3]
shoes: Barefoot
Daughter and I went to work in the basement.
5 mins elliptical
3 rounds of:
20x36lb dumbbell deadlift
20x pushups
She did some chest fly / military press type work, and asked a disconcerting amount of questions about reducing belly fat, of which she has none.
5 mins elliptical
3 rounds of:
20x36lb dumbbell deadlift
20x pushups
She did some chest fly / military press type work, and asked a disconcerting amount of questions about reducing belly fat, of which she has none.
Monday Mar 13, 2017 #
Note
Today's weather is just in time! I got the studs off my winter bike.
~~
My brother bought, for under $200, in one package:
Specialized Sirrus bike w/ Brooks Saddle
Cycle Ops Fluid trainer w/ riser block
Topeak rear rack
He is the deal master.
~~
My brother bought, for under $200, in one package:
Specialized Sirrus bike w/ Brooks Saddle
Cycle Ops Fluid trainer w/ riser block
Topeak rear rack
He is the deal master.
C • Wow 4