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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mr Wonderful

In the 7 days ending Feb 7, 2020:

activity # timemileskm+m
  Biking7 10:04:15 98.63 158.73 9
  Walking2 1:44:48 10.71(9:47) 17.23(6:05) 52
  Weights2 1:37:02
  Orienteering1 39:27 2.4(16:27) 3.86(10:13) 46
  Total11 14:05:32 111.73 179.82 106
  [1-5]11 13:53:43
averages - sleep:6 weight:232.5lbs

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SaSuMoTuWeThFr

Friday Feb 7, 2020 #

5 AM

Biking 2:16:43 intensity: (28 @0) + (1:00:30 @1) + (1:14:37 @2) + (1:08 @3) 32.89 mi (14.4 mph)
ahr:138 max:153

6 AM

Biking 26:19 [1] 6.7 mi (15.3 mph)
ahr:120 max:150 slept:7.0 weight:234.4lbs shoes: Long Haul Trucker

Plus some very light shoveling

142w, 69 rpm
C • Please 3

Walking 51:42 intensity: (1:16 @1) + (33:05 @2) + (17:21 @3) 5.2 mi (9:56 / mi) +22m 9:49 / mi
ahr:149 max:157

Thursday Feb 6, 2020 #

5 AM

Biking 49:05 intensity: (25 @0) + (27:26 @1) + (15:34 @2) + (5:40 @3)
ahr:132 max:162

Biking 17:59 intensity: (10:18 @1) + (7:41 @2) 0.33 mi (1.1 mph) +9m
ahr:127 max:151

Biking 35:12 intensity: (14 @0) + (19:54 @1) + (12:19 @2) + (2:45 @3)
ahr:137 max:153

8 AM

Weights 39:20 [3]
ahr:122 max:158 slept:5.0 shoes: New Balance Weight

Light on sleep because Mrs. Wonderful left town, so dogs were crated so I tried to keep them loose longer last night, and then I had to shovel by 6 am this morning. Definitely need to correct tonight with a 4 hr drive Friday to Chicagoland (unfortunately a part of town two hours away from their o meet!)

I remain aware of the existence of my shin. :|

Five minute warm up

2 rounds each of these clumps:

DB Rev Lung x10 (50 lbs/50 lbs, a little rough)
Medicine ball squat jumps x10, 15 pounder
Jog for three minutes on field

DB shoulder press x10, (45, 40 lbs, yikes down from last week)
DB side raises x 10, (12.5 lbs, 12.5 lbs)
Ropes 30 seconds (both, alternating)

Lying Single Leg Curl x10 (45 lbs rough for position 1)
Standing Leg Curl x10 (25 lbs)
Side Shuffle 5 yards and back 30 seconds

Skipped bonus bench to get to work by the biggest meeting of the day.
C • Nice work! 2

Wednesday Feb 5, 2020 #

6 AM

Biking 1:15:35 intensity: (5:41 @0) + (31:02 @1) + (20:16 @2) + (18:36 @3) 14.2 mi (11.3 mph)
ahr:134 max:160

Tuesday Feb 4, 2020 #

12 PM

Weights 57:42 [3]
ahr:126 max:175 slept:6.0 weight:231.2lbs

If I keep this up, it seems like I could get where I want to be eventually. There are some other users with super high outputs - just hard stuff after hard stuff for a long time. One day!

Most of two rounds. Lots of floor activity so no sled push on Round #2.

warmup

1/2 mile jog (first round: 10 mph first quarter, couldn't hold it, 8 mph for 2nd quarter / 8 mph for 650 m, last 150 m @ 12 mph which was awesome but wrecked me for the rest of the round)
50 lb per side 20 yard lunges (10 yards second round oof)
25 lb per side prowler push down and back, try to run half of the length in each direction
50 lb dumbbell press
20 bench pushups
More prowler same
15 back raises w/ 25 lb plate
Pulldown (130 lbs 5 reps, 110 lbs 5 reps / 110 lbs)
Curls (30*10,25*5,20*5 / 20 * 20)
Tricep push downs (40 / 37)

Monday Feb 3, 2020 #

11 AM

Walking 53:06 intensity: (3 @0) + (12:44 @1) + (19:02 @2) + (21:17 @3) 5.5 mi (9:39 / mi) +31m 9:29 / mi
ahr:146 max:159

9 PM

Biking (Trainer) 1:43:46 [1] 21.01 mi (12.1 mph)
ahr:107 max:126 slept:6.0 weight:232lbs shoes: Long Haul Trucker

No power but at least some sitting-on-a-seat character building.

85 w, 65 rpm

Sunday Feb 2, 2020 #

10 AM

Biking 1:01:14 [3]

2 PM

Orienteering 39:27 intensity: (4:58 @0) + (34:29 @1) 2.4 mi (16:27 / mi) +46m 15:32 / mi
ahr:95 max:118

Saturday Feb 1, 2020 #

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

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