Training Log Archive: Mr WonderfulIn the 7 days ending Mar 23, 2017:
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Thursday Mar 23, 2017 #
9 PM
Elliptical 45:39 2.05 mi (22:16 / mi) +5m 22:05 / mi
ahr:103 max:127
Lightly tapping headphones off ceiling tile
Erg rowing 12:39 0.56 mi (22:36 / mi) +2m 22:19 / mi
ahr:91 max:102
Intended 45 mins, lost mojo
Monday Mar 20, 2017 #
6 PM
Biking 46:50 [3] 12.19 mi (15.6 mph)
ahr:118 max:141 slept:6.0 shoes: Jamis Dragon Sport 29er
141w,61 rpm
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