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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mr Wonderful

In the 7 days ending Feb 9, 2019:

activity # timemileskm+m
  Biking7 4:06:07 57.51(14.0/h) 92.55(22.6/h)
  Walking1 45:00 3.0(15:00) 4.83(9:19)
  Running1 43:36 3.04(14:21) 4.89(8:55) 2
  Total9 5:34:43 63.55(5:16) 102.27(3:16) 2
  [1-5]9 5:23:36
averages - sleep:7.9 weight:221lbs

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Saturday Feb 9, 2019 #

Note

Another request in the old FB inbox for help with the first-class rank requirements. I think we all enjoy measuring the heights and widths of things as we motor around our courses.


Navigation
4a. Using a map and compass, complete an orienteering course that covers at least one mile and requires measuring the height and/or width of designated items (tree, tower, canyon, ditch, etc.).
4b. Demonstrate how to use a handheld GPS unit, GPS app on a smartphone, or other electronic navigation system. Use GPS to find your current location, a destination of your choice, and the route you will take to get there. Follow that route to arrive at your destination.

The rest of 4a at least fits with a normal event or permanent course. And at least I finally know where it comes from, having somehow missed the discussion about First Class vs. Merit Badge when it was on AP in 2016
6 AM

Biking (Trainer) 55:27 [1] 12.62 mi (13.7 mph)
ahr:143 max:154 slept:8.0 shoes: Long Haul Trucker

58 rpm, 89 w Half of "JVCD", which I was enjoying until the monitor went off
9 AM

Running 43:36 intensity: (11:07 @0) + (21:31 @1) + (3:35 @2) + (7:06 @3) + (17 @4) 3.04 mi (14:21 / mi) +2m 14:19 / mi
ahr:110 max:166 shoes: Brooks Ghost Swagger

Slow shuffle around the icy trails of the Tree Farm. FROZE for 15 minutes, then warmed up nicely at 20 minutes. Terrible attire - full on bike shorts, then windproof tights, then rain pants, then wicking shirt, crude jacket, less crude jacket, plus headband and mechanic type gloves. ~14 F or so.

Thursday Feb 7, 2019 #

2 PM

Biking (Trainer ) 42:00 [1] 10.41 mi (14.9 mph)
ahr:145 max:158 slept:9.0 shoes: Long Haul Trucker

120 w 57 rpm
3 PM

Biking (Trainer ) 5:16 [1] 1.19 mi (13.6 mph)
ahr:148 shoes: Long Haul Trucker

84 w

Wednesday Feb 6, 2019 #

3 PM

Biking (Trainer) 46:42 [1] 11.14 mi (14.3 mph)
ahr:148 max:156 slept:7.0 shoes: Long Haul Trucker

101 w, 64 rpm

Tuesday Feb 5, 2019 #

6 AM

Biking (Trainer) 42:00 [2] 9.92 mi (14.2 mph)
ahr:144 max:169 slept:7.0 weight:221lbs shoes: Long Haul Trucker

FTP test, same results as last time. I have plateaued.
7 AM

Biking warm up/down (Trainer) 4:29 [1] 0.94 mi (12.6 mph)
shoes: Long Haul Trucker

Monday Feb 4, 2019 #

8 PM

Walking (Treadmill) 45:00 [1] 3.0 mi (15:00 / mi)

Intended to jog on way home, but tests not cooperating at work.

Sunday Feb 3, 2019 #

Biking (Trainer) 50:13 [3] 11.29 mi (13.5 mph)
ahr:138 max:148 slept:8.5 shoes: Long Haul Trucker

58 rpm, 88 w
C • Nice work! 2

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