Training Log Archive: Mr WonderfulIn the 28 days ending Feb 28, 2017:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||
Tuesday Feb 28, 2017 #
Biking 1:22:49 [3] 16.54 mi (12.0 mph)
shoes: Jamis Dragon Sport 29er
Sunday Feb 26, 2017 #
Biking 1:40:20 [3] 22.94 mi (13.7 mph)
ahr:106 max:118 shoes: Jamis Dragon Sport 29er
Saturday Feb 25, 2017 #
Note
(rest day)
Frozen B fallout TMI in comment.
Friday Feb 24, 2017 #
Biking 1:30:00 [3] 20.0 mi (13.3 mph)
ahr:124 max:216 slept:8.0 shoes: Jamis Dragon Sport 29er
Thursday Feb 23, 2017 #
Note
(rest day)
Bonus: Last night, I got Win 10 running in parallels so I can work on Yankee and Nitrogaine this weekend between games, woo woo.
Wednesday Feb 22, 2017 #
Weights 30:00 [3]
20x 36 lb dumbbell deadlifts
20x pushups
12x 10 lb dumbbell arms from side to side horizontal
light cleaning
20x 36 lb dumbbell deadlifts
20x pushups unexpected
12x 10 lb dumbbell arms from side to side horizontal
light cleaning
20x 36 lb dumbbell deadlifts
23!! x push ups
12x 10 lb dumbbell arms from side to side horizontal
good enough for today
Grades somewhat suffering, feel a little fitter, food still off the rails.
Tuesday Feb 21, 2017 #
Biking 55:54 [3] 13.2 mi (14.2 mph)
ahr:109 max:128 slept:8.0 weight:224lbs shoes: Jamis Dragon Sport 29er
I intended to watch Collateral, but it wasn't playing nicely (library dvd, movie released in 2004), so I dropped to a tv show which was probably not for the worst given this homework is looooong. No idea how the test will fit into 90 minutes.
Monday Feb 20, 2017 #
Erg rowing 45:00 [1]
Sunday Feb 19, 2017 #
Orienteering 1:59:19 6.21 mi (19:14 / mi) +161m 17:48 / mi
ahr:142 max:224
Saturday Feb 18, 2017 #
Biking 1:00:00 [3] 12.3 mi (12.3 mph)
ahr:141 shoes: Jamis Dragon Sport 29er
Friday Feb 17, 2017 #
Weights 29:20 0.9 mi (32:36 / mi) +12m 31:16 / mi
ahr:104 max:142 slept:7.0 weight:223.8lbs
10x per side 10 lb dumbbells forward step lunge
15x 36 lb dumbbell bench press
5x per side 36 lb dumbbell curl
10x per side 10 lb dumbbells backward step lunge
15x 36 lb dumbbell bench press
5x per side 36 lb dumbbell curl
10x per side 10 lb dumbbells forward step lunge
15 pushups
10x per side 30 lb dumbbell curls amazingly easier
Biking 1:00:27 [3] 10.95 mi (10.9 mph)
ahr:95 max:108 shoes: Jamis Dragon Sport 29er
Thursday Feb 16, 2017 #
Erg rowing 38:22 2.41 mi (15:55 / mi)
ahr:108 max:117 slept:7.0 weight:225.6lbs
Biking 1:26:40 [3] 19.89 mi (13.8 mph)
shoes: Jamis Dragon Sport 29er
John Wick was better than the inride, since the HR wouldn't pair (iPhone not happy that fenix was in range?), and I can't get the damn data in any convenient form (no garmin connect sync? whyyyyyyyyy)
Wednesday Feb 15, 2017 #
Note
Elliptical 21:10 0.92 mi (23:00 / mi)
ahr:146 max:151 shoes: Barefoot
Tuesday Feb 14, 2017 #
Biking 1:30:14 18.0 mi (12.0 mph) +6m
ahr:97 max:158 slept:7.0 weight:223.8lbs shoes: Jamis Dragon Sport 29er
Temped by the InRide addition to the trainer, to make distance slightly less of a guess (or to see just how lazily I ride).
Walking 31:31 [3] 2.04 mi (15:27 / mi) +5m 15:20 / mi
Walking 9:20 [3] 0.34 mi (27:28 / mi) +4m 26:35 / mi
Weights 37:44 1.46 mi (25:50 / mi) +1m 25:47 / mi
ahr:110 max:157
20x 36lb dumbbell deadlift
20x pushup
15x situps w/ toes under 10 lb dumbbells
10x per side 30 lb dumbbell curl
20x 36lb dumbbell deadlift oooof
20x pushups ooof
15x situps w/ toes under 10 lb dumbbells getting beat
10x per side 30 lb dumbbell curl
10x 10 lb dumbbell arms from sides to horizontal side
5x 30 lb dumbbell military press
15x per thing: lay on side, raise upper leg, raise lower leg (60 total)
good enough for today
Curious if I can fit a rack in the basement. No standing overhead press, could sub seated. Also, pull-ups would be more bent leg owing to low ceiling.
Otherwise could do garage, but basement is so low inertia, it's appealing to keep that super easy low mental energy situation.
Sunday Feb 12, 2017 #
Orienteering 1:55:28 4.6 mi (25:06 / mi) +246m 21:32 / mi
ahr:144 max:216 spiked:7/8c shoes: Inov8 Roclite 319
I thought I might get to go truck shopping as Bishop Lake Road was ice with rain on top, but the Escape found its way around the bends without careening into any ditches.
Bishop is great USGS practice because there is so much going on that doesn't make the cut.
Saturday Feb 11, 2017 #
Biking 1:28:40 18.0 mi (12.2 mph) +7m
ahr:113 max:124 slept:8.0 shoes: Jamis Dragon Sport 29er
Friday Feb 10, 2017 #
Weights 47:40 1.15 mi (41:27 / mi) +2m 41:12 / mi
ahr:95 max:141
3x per side 30 lb dumbbell lunges - too much, it can be done but I worry about knees, maybe still need to work up
10x 30 lb dumbbell seated on floor military press
15x situps
4x text Kevin about logo
10x per side 10 lb dumbbells step onto bench lunch
10x per side 30 lb dumbbell curl
15x situps
10x 30 lb dumbbell squats with dumbbells attempted to be held at shoulder, does not work
15x pushups with feet on bench
15x situps
10x per side lunges w/ 10 lb dumbbells. harder than it seems like it ought to be
10x 30 lb seated on floor military press
1x clicked on mensfitness for more leg exercises, site is cancer not again
20x deep bodyweight squats
15x normal pushups
10x per side 30 lb dumbbell curl
15x situps
10x 10 lb dumbbell arms raise out to side
Thursday Feb 9, 2017 #
Biking 1:25:06 17.0 mi (12.0 mph) +2m
ahr:89 max:123 shoes: Jamis Dragon Sport 29er
Wednesday Feb 8, 2017 #
Biking 1:32:11 18.0 mi (11.7 mph) +3m
ahr:93 max:104 shoes: Jamis Dragon Sport 29er
Tuesday Feb 7, 2017 #
Biking 48:00 9.0 mi (11.3 mph) +10m
ahr:116 max:157 shoes: Jamis Dragon Sport 29er
Biking 1:09:59 15.0 mi (12.9 mph)
ahr:92 max:104 shoes: Jamis Dragon Sport 29er
Monday Feb 6, 2017 #
Weights 41:22 1.13 mi (36:36 / mi) +23m 34:27 / mi
ahr:142 max:177 slept:7.0 weight:225.6lbs
20 pushups wider
15x 36 lb dumbbells deadlift, still hard
20x alternating elbow to knee situps, toes under couch (i.e. 10x per side)
15x push ups wider (roughly bench press width)
15x 36 lb dumbbells deadlift, still hard ooooof
15 sit ups
15x push ups wider (roughly bench press width)
15x 36 lb dumbbells deadlift, still hard ooooof
15x sit-ups w/ six pounds
8x per side 30 lb curl
15x straight leg shin exercise
15x bent leg shin exercise
12x 10 lb dumbbell arms vertical to horizontal (to cross position)
8x per side 30 lb curl
15x straight leg shin exercise
15x bent leg shin exercise
12x 10 lb dumbbell arms vertical to horizontal (to cross position)
followed by protein powder+water
Sunday Feb 5, 2017 #
Biking 46:38 9.0 mi (11.6 mph)
ahr:105 max:115 slept:9.0 weight:223.4lbs shoes: Jamis Dragon Sport 29er
Saturday Feb 4, 2017 #
Orienteering 5:57:02 *** 18.87 mi (18:55 / mi) +985m 16:17 / mi
ahr:150 max:229 spiked:22/25c slept:8.0 weight:226lbs shoes: Inov8 Roclite 319
Sydney drove, which was awesome, I got some problems done on the new homework batch.
Cabin was deluxe - heated, its own shower, linens, coffee table and regular table, stove. For 8 people, it worked well. Tom had to sleep on the floor, as the 9th.
I knew I was not in the best shape, so I went with Tar Hollow planning numbers: 2 miles of scalex distance per hour. I marked my targets on my map.
I got off to a poor start, having not managed trekking poles, map, compass, etc. So drifted a bit towards the entrance more than I wanted. Then I screwed up the second one slightly, coming too low on the spur.
Then I was good for a while, other than feeling awful for an hour.
I perked up around the time I was in pursuit of Michelle, and we went more or less together to several late in our first half. Good company!
I was behind pace in the first half, but the second included a lot of road, so even though I refused to run, I made it up and got 30 minutes ahead by the 4th and 5th hour, which let me do my best case route, which ignored the juicy SE corner - I was not sure how to make that work without a lot of dead running (out and back), but it had a high density - curious if there was a way to do it.
I made an additional error at 44, overshooting the reentrant by relying on the lake rather than the opposite site spur, and misguessing which of two trail junctions was the one on the map. My fault though, should have been able to get it. 4 minutes? Otherwise pretty clean for the final 23 c.
Bit of a hustle to the finish - the lodge is on elevation, so I picked up the last c with Michelle and Syd, both of whom hauled away. But six minutes to spare, woo woo.
I ate more or less to my plan, up until hour five where I figured I was close enough to let it go.
Finished 2nd in the solos behind Sydney, and just ahead of Waldo. Michelle on a different day would bump me out. So fit!
Friday Feb 3, 2017 #
Note
slept:7.0 weight:226lbs
Wednesday Feb 1, 2017 #
Weights 30:00 [3]
20x 36x2 dumbbell deadlift
10x pushup narrow
5x per side 36lb curl oooof
15x situps #abssoweak
20x 36x2 dumbbell deadlift oh my
15x situps
20x pushups (wider hands)
10x per side + 2x10lb dumbbell lunge
15x per side 20lb curl obamanotbad.jpg
12x 10lb per side arms start hanging finish horizontal
10x decline bench sit ups
thinking about expanding my equipment, like trap bar + bumper plates. rack if I ever clean my garage (yeah right!)