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Training Log Archive: Mr Wonderful

In the 7 days ending Jun 8, 2017:

activity # timemileskm+m
  Biking5 8:29:28 96.37(11.3/h) 155.09(18.3/h) 1182
  Orienteering3 3:10:17 9.77 15.72 40219 /29c65%
  Running1 32:23 3.06(10:35) 4.93(6:35) 2
  Total9 12:12:08 109.2 175.74 158619 /29c65%
  [1-5]9 12:01:39
averages - sleep:6.7 weight:215.2lbs

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FrSaSuMoTuWeTh

Thursday Jun 8, 2017 #

7 AM

Biking tempo (commute sans panniers) 53:27 intensity: (12 @0) + (16:31 @1) + (32:11 @2) + (4:30 @3) + (3 @4) 15.79 mi (17.7 mph) +67m
ahr:141 max:165 slept:7.0 weight:215lbs shoes: Long Haul Trucker

Personal record attempt....successful!

The lights were mostly favorably, and my light technique is improving (crudely, from first sighting, if it's red, pedal! If green, ease up).

I pedestrian'ed myself for my contentious corner. I had jumped on the path to avoid the squeeze point a bit earlier anyway, so it sort of worked, and I ran my bike across the intersection with the walk lights. Worked okay.

I think sub 50 is possible. Not by me, at least not anytime soon. But there were a couple seconds at lights, and power waned a little at the 2/3rds mark. Although perhaps I should define a better time trial zone in this route for performance checking instead of total travel time, something on one of the long hauls between lights with a neutral run up to the start for it.
6 PM

Running 32:23 intensity: (10 @0) + (8:05 @1) + (8:46 @2) + (11:13 @3) + (2:58 @4) + (1:11 @5) 3.06 mi (10:35 / mi) +2m 10:34 / mi
ahr:149 max:204 shoes: Brooks Ghost Blue

Roughly one down, one up on the quarter mile on the gravel track. GNC 2018 prep.
C • Gnc prep, ha! 1

Wednesday Jun 7, 2017 #

5 PM

Biking (commute sans panniers) 1:07:16 intensity: (55 @0) + (1:03:45 @1) + (2:26 @2) + (10 @3) 16.92 mi (15.1 mph) +135m
ahr:118 max:152 slept:6.0 weight:214.2lbs shoes: Long Haul Trucker

Nice ride, with a reserved effort, hoping to do work in the morning.

One "sidewalks are foooooorrrrr...." by a guy who voluntarily turned his car onto a park road where he will, if he goes far enough, encounter at least two separate 30+ pelotons. LOLOLOLOLOLOLOLLOLOLLOLOLL

Tuesday Jun 6, 2017 #

Note
weight:214.8lbs

Excel tells me I'm averaging -1300 calories per day since Ludington, which means I can probably bump up my target by 300 calories to get from 2.6 lbs per week to 2.0 lbs per week, which is probably more sensible.

Current base target was around 2250/day, of which I would only eat back some portion of exercise - eg, 30 mile bike day, then hit 3000-3200. Five mile jog, hit 2500. So maybe I'll shift to 2500/day non exercise and then adjust the + for exercise slightly.

http://www.myfitnesspal.com/food/diary/Mr_Wonderfu...
5 PM

Orienteering 40:54 intensity: (6:10 @0) + (32:04 @1) + (1:45 @2) + (46 @3) + (9 @4) 1.94 mi (21:05 / mi) +112m 17:53 / mi
ahr:108 max:177 2c shoes: Roclites 295 2

Scouting would go faster if I didn't keep finding new trails on what are supposed to be quick/easy checkpoints.

Orienteering 24:39 intensity: (46 @0) + (15:43 @1) + (6:14 @2) + (11 @3) + (42 @4) + (1:03 @5) 1.22 mi (20:13 / mi) +61m 17:29 / mi
ahr:133 max:216 1c shoes: Roclites 295 2

Quick drop from road....ooops! Huge mowed trails! Everywhere!

Orienteering 1:16:52 intensity: (11 @0) + (39:29 @1) + (27:52 @2) + (3:34 @3) + (1:27 @4) + (4:19 @5) 4.11 mi (18:42 / mi) +135m 16:58 / mi
ahr:137 max:221 7c shoes: Roclites 295 2

This loop went better. Some fun spots. Note to participants: find the magic Michigan game trails for easy travel.

Many relocations to tweak/improve niceness.

Tried to run some of the uphills to work on the hr spike problem. Jogging back from last CP didn't feel too bad, although it was mostly sluggish.

Monday Jun 5, 2017 #

8 AM

Biking (commute with panniers) 1:00:40 intensity: (1:10 @0) + (56:34 @1) + (2:51 @2) + (5 @3) 15.68 mi (15.5 mph) +11m
ahr:122 max:152 weight:215.8lbs shoes: Long Haul Trucker

Slight headwind. Mixed lights. Nice and cool

250 working days / year / 12 months / year = 21 cycling rounds trips per commuting month

Today marks my first total cumulative commuting month since moving to Plymouth. A slow start, but here's to many more!
4 PM

Biking (commute with panniers) 1:04:37 intensity: (8 @0) + (32:18 @1) + (21:03 @2) + (9:47 @3) + (1:21 @4) 15.77 mi (14.6 mph) +128m
ahr:139 max:177 shoes: Long Haul Trucker

I worked hard, but couldn't get to an hour. Wind wasn't cooperative, nor were lights, plus I should be faster.

Sunday Jun 4, 2017 #

Event: SMOC - UM North Campus
 
12 PM

Orienteering 27:52 intensity: (20 @0) + (3:11 @1) + (9:16 @2) + (11:10 @3) + (1:41 @4) + (2:14 @5) 2.5 mi (11:09 / mi) +94m 9:59 / mi
ahr:154 max:224 spiked:13/13c

Note that the total is one less than there was on the south course. Why I have missed a flag TWICE this season....I'm not sure.

Pretty winded, time to ramp up running in a big way.

Very fun, great courses, thank you Fishers + Igor for accommodating.
C • AP needs 4
1 PM

Orienteering 20:00 [3] ***
spiked:6/6c

Pickup with Richard. The one I inadvertently skipped was a great location.

Saturday Jun 3, 2017 #

7 AM

Biking 4:23:28 intensity: (27 @0) + (1:26:33 @1) + (2:41:10 @2) + (13:19 @3) + (44 @4) + (1:15 @5) 32.21 mi (7.3 mph) +841m
ahr:140 max:216 shoes: Jamis Dragon Sport 29er

Most of, but not quite, all of the Big M trails. I thought that the graduation party/open house was at 3, plus I cashed out my beverages, plus I was quite tired. Probably needed another 60-90 minutes since there would be some repetition to be absolutely completist. Next time!

Enjoyable stuff. Lots of nice woods. SMOC shouldn't stop for the summer, they should just go up north!

I pictured Kamikaze Syd enjoying some of the downhills on bike or on xc skis.

Friday Jun 2, 2017 #

Note
slept:7.0 weight:216lbs (rest day)

My birthday present to myself yesterday was reasonably sensible eating (with cake, still less than MFP's base + exercise allowance).

Tomorrow...Big M!

If I try to do it all, I should be very close to an appropriate mileage that I can always pad with laps in the parking lot.

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