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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mr Wonderful

In the 7 days ending Jun 1, 2017:

activity # timemileskm+mload
  Biking7 7:46:54 104.07(13.4/h) 167.48(21.5/h) 590491.1
  Orienteering2 3:18:27 9.04(21:57) 14.55(13:38) 40123c284.6
  Running1 21:13 1.8(11:47) 2.9(7:19) 2545.8
  Walking1 16:53 0.88(19:11) 1.42(11:55) 1627.9
  Total9 11:43:27 115.79(6:05) 186.34(3:47) 103223c849.5
  [1-5]9 11:13:15
averages - sleep:7.3 weight:217lbs

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Thursday Jun 1, 2017 #

9 AM

Running warm up/down 13:46 intensity: (4 @0) + (16 @1) + (4:41 @2) + (8:45 @3) 1.13 mi (12:11 / mi) +14m 11:44 / mi
ahr:151 max:164 slept:7.0 weight:216lbs shoes: Roclites 295 2

Parked at Green Lake access/W-P trail to take advantage of the nice warmup opportunity Igor suggested.
C • Happy Birthday!!!! 4

Orienteering 1:20:52 intensity: (12:48 @1) + (1:01:29 @2) + (5:52 @3) + (16 @4) + (27 @5) 4.22 mi (19:10 / mi) +207m 16:38 / mi
ahr:142 max:224 16c shoes: Roclites 295 2

Very fun Winnewana course by Igor.

Sloppy to #1 - that's a great course-setting technique, have the "attackpoint" be a bending trail with no idea exactly when to exit. I altered my line for veg and had to shift back.

Just a bit left on #3.

Confused by a bonus lower rock pile on the line to #4, but it's below standard so I should have given it no mind.

Tripped up similarly on #8 with a substandard small depression just NW of the correct small depression.

Really only messed up #16 - had stopped paying enough attention and was one hill off, corrected quickly from trail. But be sure you are in the right place as there are enough extra streamers in various saddles along the way!

Thank you, Igor!
C • Upload to livelox 33

Running warm up/down 7:27 intensity: (4:59 @1) + (2:28 @2) 0.67 mi (11:07 / mi) +11m 10:35 / mi
ahr:137 max:148 shoes: Roclites 295 2

Back to the car

Wednesday May 31, 2017 #

Note

Bash's comment got me thinking, and I noticed I am likely to rule break twice at my next race.

* 80 oz hydration system required - I'll have 72 (2*28 + 2*8) + purification tablets
* baseplate or sighting compass required - I'll have thumb and wrist

That race explicitly allows gps watches for "tracking only", so I'm off the hook on that one.
C • Any 2
7 AM

Biking 1:01:05 intensity: (1:28 @0) + (51:59 @1) + (5:00 @2) + (1:09 @3) + (1:29 @4) 15.68 mi (15.4 mph) +10m
ahr:124 max:174 slept:7.0 weight:215.8lbs shoes: Long Haul Trucker

For the second day in a row, a black quad cab Dodge Ram had to wait for me to go by before pulling off a side street onto Hines. Today, this was just too much for the driver, who flipped me off solidly. I did an exaggerated, "Meeee????????" to confirm, and with pointing and more middle finger, it was clear I was the intended recipient. I am not proud to say I returned fire. In an apologetic gesture, I blew a kiss when they passed.
5 PM

Biking 1:15:30 intensity: (36 @0) + (1:12:48 @1) + (2:06 @2) 15.62 mi (12.4 mph) +137m
ahr:122 max:147 shoes: Long Haul Trucker

Oooof. More character-building headwind.

I was trying not to eat back exercise calories, but I think on double bike days, I'm going to have to do 2/3rds of one of the rides to stay sane.

Tuesday May 30, 2017 #

7 AM

Biking (commute with panniers) 1:00:14 intensity: (1:02 @0) + (53:47 @1) + (4:35 @2) + (5 @3) + (4 @4) + (41 @5) 15.68 mi (15.6 mph) +11m
ahr:126 max:213 slept:7.0 weight:216lbs shoes: Long Haul Trucker

Nice ride on a nice day on a nice road on a nice bike.

Next level: Make a packing list so I don't stare at my bags wondering what I was forgetting. (The answer, discovered at work, was "work cell phone")
5 PM

Biking (commute with panniers) 1:09:46 intensity: (25 @0) + (51:05 @1) + (17:18 @2) + (58 @3) 15.61 mi (13.4 mph) +136m
ahr:131 max:156 shoes: Long Haul Trucker

Character-building headwind

Monday May 29, 2017 #

4 PM

Biking 25:53 intensity: (6:38 @0) + (18:12 @1) + (1:03 @2) 4.48 mi (10.4 mph) +71m
ahr:101 max:151 slept:9.0 weight:218lbs shoes: The General

Biked over to some hills with my 20 lb pack. The intended disc golf/sledding hill was full of disc golfers, so I went to the other hill at the end of Hines.

Also, Cass Benton has a bunch of new basket/holes on the other side of the road!

Walking 16:53 intensity: (37 @0) + (8:28 @1) + (4:06 @2) + (3:33 @3) + (9 @4) 0.88 mi (19:11 / mi) +16m 18:10 / mi
ahr:128 max:171 shoes: Roclite #2

Some hill reps, also with my new best friend, 20 lb pack. Walked the first, and then since this had a short rise, flat, slightly larger rise, I ran the uphill parts. Just at the top I started to get the redline sensation, so hopefully this will help push that limit higher. Slow walk downs to get under 100 bpm before going again.

Biking 28:55 intensity: (1:48 @0) + (25:02 @1) + (2:05 @2) 4.48 mi (9.3 mph) +68m
ahr:114 max:148 shoes: The General

Biked back home via some of the bridle trail / single track (it's really tame, more like "area with no grass"). Includes time to fashion a rain fly out of a trash bag for my bag, lest my kitty litter get even heavier.

Sunday May 28, 2017 #

7 AM

Orienteering 1:57:35 intensity: (7:32 @0) + (1:32:45 @1) + (16:44 @2) + (32 @3) + (2 @4) 4.82 mi (24:24 / mi) +195m 21:40 / mi
ahr:112 max:170 7c slept:7.0 weight:218.6lbs shoes: Roclite #2

Nitro scouting with 20 lb pack and with BNM, who had naturally biked over.
C • Biking 4

Friday May 26, 2017 #

7 AM

Biking (commute with panniers) 1:09:57 intensity: (9:51 @0) + (59:10 @1) + (56 @2) 15.81 mi (13.6 mph) +11m
ahr:115 max:143 slept:7.0 weight:217.8lbs shoes: Long Haul Trucker

Five minute train one minute into the ride plus various lights did not a PR attempt make. Also I intended to be easier anyway.

Hines was closed in the usual stretch so I had it almost entirely to myself which is always awesome!
3 PM

Biking (commute with panniers) 1:15:34 intensity: (11 @0) + (1:14:02 @1) + (1:21 @2) 16.71 mi (13.3 mph) +146m
ahr:120 max:144 shoes: Long Haul Trucker

Hines was unusually hot-headed today, with honking, brake checking, a big bird flipping. Thankfully the only thing directed at me was some poorly rolled coal.

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