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Training Log Archive: Mr Wonderful

In the 7 days ending Feb 1:

activity # timemileskm+mload
  Biking2 2:16:00 32.71(14.4/h) 52.64(23.2/h)211.3
  Weights2 1:26:0686.1
  Orienteering1 36:51 2.36(15:37) 3.8(9:42)10c36.8
  Total5 4:18:57 35.07 56.4410c334.2
averages - sleep:7 weight:232.2lbs

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Saturday Feb 1 #

3 PM

Biking (Trainer) 1:38:22 [1] 23.5 mi (14.3 mph)
ahr:122 max:134 slept:6.0 shoes: Long Haul Trucker

121w, 70 rpm

Friday Jan 31 #

8 AM

Weights 42:03 [1]
ahr:125 max:176 slept:7.0 weight:232.2lbs shoes: New Balance Weight

5 min warmup

Three rounds of:

70 lb goblet squat (could sneak up a bit if I can hold onto it)
10 squat jumps
50 lb dumbbell incline (wobbly)
50 lb dumbbell row (slightly too easy)
1/4 mile jog @ 10 mph

Feels like everything is connected; the faster I run, the harder the goblet squat is, etc.

Finished with a little bench:

20 reps of the bar
10 reps of 95
6 reps at 135
4 reps at 135

Brief stretching.

Shin is noticeable, should hit it with the roller and try to remember the stair exercise.

Tuesday Jan 28 #

11 AM

Biking (Trainer) 37:38 [3] 9.21 mi (14.7 mph)
ahr:114 max:124 slept:7.0 weight:232.2lbs shoes: Long Haul Trucker

Squeezed in between two meetings.

145 w, 65 rpm

Monday Jan 27 #

8 AM

Weights 44:03 [1]
ahr:122 max:157 slept:8.0 shoes: New Balance Weight

Hint of shin awareness, not sure if I should dial back tomorrow or not....

Five minute warm up

2 rounds each of these clumps:

DB Rev Lung x10 (50 lbs/45 lbs)
Medicine ball squat jumps x10, 12 pounder
Jog for three minutes on field

DB shoulder press x10, (50, 45 lbs)
DB side raises x 10, (10 lbs, 10 lbs)
Ropes 30 seconds (alternating, both)

Lying Single Leg Curl x10 (35 lbs)
Standing Leg Curl x10 (25 lbs)
Side Shuffle 5 yards and back 30 seconds

Then with remaining time, bench:

20 @ 95
10 @ 115

Skipped stretching for time which may have been dumb, but worked out for work since the cleaners were there which meant I rinsed off in a basement utility sink. :(

Sunday Jan 26 #

9 AM

Orienteering 36:51 [1] *** 2.36 mi (15:37 / mi)
10c slept:7.0 shoes: Topo Blue

Quick tape tie for the local residents. So many extra trails I don’t have, and all trails were a bit slippery. Last tournament the creek crossing was dry foot rock hopping; this time it was an over ankle brisk wade.

So much field checking would be helpful, macro veg isn’t terrible but lots of missed green. Will also try with revised settings before sending it.

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