Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mr Wonderful

In the 30 days ending Jan 31, 2017:

	activity	#	time	miles		km		+m				load
	Orienteering	5	9:47:52	29.31	(20:03)	47.17	(12:28)	1519	88 /	137c	64%	1243.4
	Biking	8	7:54:28	93.0	(11.8/h)	149.67	(18.9/h)	14				732.6
	Walking	9	5:23:02	14.74	(21:55)	23.72	(13:37)	613				618.3
	Erg rowing	2	2:13:58	9.0	(14:53)	14.48	(9:15)	2				116.8
	Weights	3	1:53:29	0.01		0.02		1				244.7
	Running	1	5:26	0.39	(13:55)	0.63	(8:39)	9				11.5
	Total	23	27:18:15	146.45		235.68		2158	88 /	137c	64%	2967.3
	[1-5]	23	26:11:53
averages - sleep:7 weight:222.7lbs

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Tuesday Jan 31, 2017 #

Note

To race like Kyle, I must eat like Kyle (yes I should also consider training occasionally...baby steps). I'm going to try to hit closer to 300 calories per hour at Cabin Fever.

T0: Salt x2, and each hour
T30: Gel #1, 100
T60: Honey Stinger Chews, 160 | 260
T90: Gel #2, 100 | 360
T120: Knock off Ensure Meal Replacement, 300 | 660
T150: Gel #3, 100 | 760
T180: Honey Stinger Chews, 160 | 920
T210: Gel #4, 100 | 1020
T240: Knock off Ensure Meal Replacement, 300 | 1320
T270: Gel #5, 100 | 1420
T300: Shot Blocks, 200 | 1620
T330: Gel #6, 100 | 1720

I have two of those sesame crisp things REI sells, which I may sub in for a gel or something if saltier sounds better.

Monday Jan 30, 2017 #

Biking 1:15:00 [3] 15.0 mi (12.0 mph)
slept:6.0 weight:222.2lbs shoes: Jamis Dragon Sport 29er

Saturday Jan 28, 2017 #

Note
slept:7.0 weight:224lbs

Friday Jan 27, 2017 #

Note
slept:6.0 weight:220.6lbs

Weights 30:00 [3]

20x pushups
1x get weights upstairs
15x pushups
15x 72 lb (2x36) dumbbell deadlift
15x pushups
15x 72 lb (2x36) dumbbell deadlift
15x pushups
15x 72 lb (2x36) dumbbell deadlift...breathing intensifies wooo ooof
10x 60 lb (2x30) dumbbell standing military press
10x per side 0 lb lunge
10x 60 lb (2x30) dumbbell standing military press
10x per side 0 lb lunge
15x straight leg shin exercise toe lifts
15x bent leg shin exercise toe lifts
8x per side 30 lb curl off
10x per side 0 lb lunge oof

Intermittent rests throughout to prepare the slow cooker chili

Thursday Jan 26, 2017 #

Note
slept:6.0 weight:221.2lbs

Not feeling 100%, also lots of work and catching up on new class, fight another day.

Wednesday Jan 25, 2017 #

Note
slept:6.0 weight:223.4lbs

Apparently accessible tortilla chips are still a trigger. Taco Tuesdays, just say no.

New class is looking like more like six hours per homework, so I think I can catch up with the two assignments and then take the test Sunday even with travel, and with some exercise. Also, the homework is more fun - I'd rather get a simulink model to work than pour through pages of derivations. And I think will fit better with travel, like tournaments or rogaines.

8 PM

Walking 16:34 [3] 1.07 mi (15:29 / mi) +11m 15:00 / mi

Get movie

Biking 1:15:53 15.0 mi (11.9 mph) +3m
ahr:115 max:149 shoes: Jamis Dragon Sport 29er

I am making it easier on myself by saying I don't have to do the entire media item, just "enough", where weekdays that's anything approaching 30 minutes. If I want, I can watch the end on the floor, no worries.

Homework #1 in new class done! On to #2 tomorrow & Friday, then an onslaught of videos until I fire up the test sometime Sunday when I get back.

Walking 21:17 [3] 1.19 mi (17:53 / mi) +4m 17:41 / mi

Take the movie back

Tuesday Jan 24, 2017 #

Biking (trainer) 45:00 [3] 9.0 mi (12.0 mph)
slept:7.0 weight:221.4lbs shoes: Jamis Dragon Sport 29er

Forgot to start watch. Forgot to bring phone down to try intervals.

Monday Jan 23, 2017 #

Note
slept:6.0 weight:221.2lbs

I have one, and only one goal for tomorrow: successfully transfer from the ultra hard vehicle dynamics to the independent study version.

I dislike giving up, but I do not know my undergrad dynamics and differential equations well enough to keep up. I feel dumb for being dumb, but I suppose you get rusty in 20 years of not doing something....

I could potentially be cutting my homework load by 90%, based on my glimpse of the first two assignments in the independent study. I would have to do both of those homework this week and take the test this weekend, but my hunch is that it's less work.

6 PM

Weights 48:29 0.01 mi (81:16:39 / mi) +1m 56:32:27 / mi
ahr:115 max:153 shoes: Barefoot

5 minutes elliptical
15x 72 lb (2x36 lb dumbbell) "deadlifts"
15 push ups
c15 push ups
15x 72 lb (2x36 lb dumbbell) "deadlifts"
10+1+1+1 push ups ooof
10 sit up from decline bench
12x 10 lb arms from side to horizontal w/ palms down
10 sit up from decline bench
12x 10 lb arms from side to horizontal w/ palms down oof
10x sit up with feet under 10 lb weights, alternating which elbow to which knee, ooof
10x per side, 36 lb dumbbell row
10x per side, 0 lb forward lunges
10x per side, 36 lb dumbbell row
10x per side, 0 lb forward lunges
10x per side, 36 lb dumbbell row
10x per side, 0 lb forward lunges - ease into it, avoid knee issue
10x 72 lb (2x36 lb dumbbell) bench
10x 40 lb (2x20 lb dumbbell) military press
10x per side, 20 lb dumbbell curl
15x heel on stair toe raises (shin exercise), straight leg
10x per side, 20 lb dumbbell curl
15x heel on stair toe raises (shin exercise), bent leg
10x per side, 20 lb dumbbell curl
15x heel on stair toe raises (shin exercise), straight leg
10x each: laying on side, lift upper leg upward, lift lower leg (40 total)
15x heel on stair toe raises (shin exercise), bent leg

Sunday Jan 22, 2017 #

7 AM

Erg rowing 1:28:55 6.0 mi (14:49 / mi)
ahr:100 max:137 slept:8.0 weight:221lbs

A group of cars at work were named after Anchorman characters, so for cultural relevance I felt compelled to watch it.

Saturday Jan 21, 2017 #

12 PM

Biking 1:30:35 18.0 mi (11.9 mph) +6m
ahr:126 max:166 shoes: Jamis Dragon Sport 29er

The original Gone in Sixty Seconds

Friday Jan 20, 2017 #

Weights 35:00 [3]
slept:9.0 weight:222.2lbs

10x 60 lb (2x30 dumbbell) "deadlift"
10x push up
10x 0 lb lunges per side
10x 30 lb curls per side (too much)
10x 60 lb (2x30 dumbbell) "deadlift"
15x push up
10x 0 lb lunges per side
15x 20 lb curls per side
30x sit ups on bench
10x 72 lb (2x36 dumbbell) "deadlift"
15x push ups
15x lay on side, lift top leg from horizontal (one of the doctors), per side
10x 10 lb per side raise arms from hanging to horizontal

Thursday Jan 19, 2017 #

Note
slept:8.0 weight:223.6lbs

Foot in mouth:

Extreme O 7th place team had camped near us, and mentioned a concern about some of the plotting. So when I got bunched behind them descending the spillway wall to punch a flag, I said, "looks like you got the plotting figured out!" and then they turned around and it was the 2nd place team...who gave me a funny look and who probably think I assume all women are by default terrible plotters....in case you are wondering why I often don't bother being social, it's not arrogance, it's incompetence.

7 PM

Erg rowing 45:03 3.0 mi (15:01 / mi) +2m 14:59 / mi
ahr:105 max:141

Eating slightly better post GNC, down to one minor blow out per day from some larger number.

Wednesday Jan 18, 2017 #

6 PM

Biking 47:29 9.0 mi (11.4 mph)
ahr:105 max:113 slept:6.5 weight:225.4lbs shoes: Jamis Dragon Sport 29er

Legs are still tired. I am not thinking of many hikes prior to Cabin Fever.

Tuesday Jan 17, 2017 #

7 PM

Biking 47:05 9.0 mi (11.5 mph)
ahr:99 max:107 shoes: Jamis Dragon Sport 29er

I've read 2 seconds per pound per mile.

Typical red: ~5 miles

Typical margin of loss to competition: 30 seconds

30 seconds / 5 miles = 6 seconds / pound

Lose three pounds, ensure Flying Pig victory over beloved F21 nemesis.

Going to try a slightly more health-centric approach to this awful class, which is weird because the lectures don't seem too wild but then the homework's been horrific. So maybe do a tv show + {trainer | rower | treadmill} then fit in whatever fits before a reasonable bedtime.

C • what's the class about 4

Monday Jan 16, 2017 #

8 AM

Walking 6:56 [0] 0.33 mi (21:03 / mi) +18m 18:03 / mi
ahr:52 max:82

Walking 6:27 0.22 mi (28:45 / mi) +19m 22:46 / mi
ahr:37 max:99

Walking 4:25 [3] 0.2 mi (21:56 / mi) +15m 17:54 / mi

9 AM

Orienteering 2:02:48 *** 6.75 mi (18:12 / mi) +260m 16:15 / mi
ahr:130 max:168 29c

Super fun extreme o. Pressure was on, as Sydney started just two minutes after and Kevin was eight minutes back. Naturally, I made a 90 degree error leaving #2 to make it easier. Other than that and a brief foray down the wrong creek (early enough to cross to correct), I was clean.

I hand carried my egg, and it remained intact despite two spectacular trips between 14 and 15.

Kevin caught up at 16, and stuck me with a stuffed animal which I left at the next. Sydney caught up at the plotting, but I was quickest to find get the mark and head for the hill. Kevin tried to get away, but I wasn't far back and often arrived at a site before he could depart.

We even had the same boat to the island. Desperate to get ahead (or back to less than 8 minutes behind), I swam rather than wait for ropes. I hope the picture of me desperately flailing while holding my egg high makes it onto the internets. Lots of bunching near the end, but still fun, Kevin got back ahead in the maze, and it turned out Sydney's egg breaking almost within site of the finish gave me the weekend total time advantage. :) (She was ~4 minutes head on regular orienteering).

Very fun, glad we didn't get intimidated out of the long.

C • Sounds like a very good wee... 2

11 AM

Walking 3:47 0.15 mi (24:45 / mi) +17m 18:32 / mi
ahr:72 max:83

3 PM

Walking 2:00:20 4.44 mi (27:06 / mi) +315m 22:13 / mi
ahr:108 max:152 shoes: Brooks Ghost Swagger

Nice hike up Stone Mountain near Atlanta.

Sunday Jan 15, 2017 #

9 AM

Walking 23:40 [3] 0.73 mi (32:25 / mi) +65m 25:26 / mi
slept:9.0

Walked with Kevin up for his start.

Walking 8:39 [3] 0.39 mi (22:10 / mi) +6m 21:12 / mi

Down from the start

Walking 10:54 0.48 mi (22:43 / mi) +56m 16:39 / mi
ahr:147 max:155

Up with Syd for our starts. Oof , climb!!

Orienteering 1:26:05 5.5 mi (15:39 / mi) +284m 13:29 / mi
ahr:172 max:224 spiked:12/13c

Managed to avoid over revving. Thought that gave me a chance to beat Sydney, nope, bitter 25 second loss. Navigationalky clean I think, other than a few seconds to 6, perhaps with questionable routes to avoid climb when possible.

Doused self at start, dipped head in a steam, did push up in a stream to refresh. I think it was a good call.

Enjoyed the runnability

C • no snow on the ground then. 2

Day 2 - Red - Splits

Saturday Jan 14, 2017 #

8 AM

Orienteering 47:46 [3] 1.72 mi (27:46 / mi) +123m 22:44 / mi
10c

Nice model, but I should maybe have not done to preserve energy.

Orienteering 1:30:17 5.06 mi (17:51 / mi) +354m 14:39 / mi
ahr:136 max:224 spiked:11/13c

Started five minutes ahead of Syd, figured she would catch me eventually.

Got mega winded leaving three, stopped or a bit. Super slow through seven, then peeked up. Saw Sydney closing to seven, but I got ahead, wobbled down to 8, she was right behind and took off fast while I had a stop and rest. Still caught up going straight!

Door opened to 10- I sat on th handrail and Syd Overshot and was west by one hill. Not a big openening but a chance. Unfortunately I stopped en route to 11 and to 13 and that blew the 31 seconds I needed.

Day 1 - Red - Splits

Friday Jan 13, 2017 #

Event: GNC 2017: Georgia Navigator Cup

12 PM

Orienteering 43:08 [3] 1.5 mi (28:45 / mi) +47m 26:11 / mi
5c

Orienteering 21:47 1.97 mi (11:04 / mi) +47m 10:17 / mi
ahr:166 max:190 spiked:11/13c slept:4.0 weight:223lbs

Fun woods sprint. Given temps and model, I went with shorts which was a good choice.

Imprecise to number one, otherwise okay (other than trying to find a crossing to 3), Hannah rolled by at three but I had no power to keep up. Spectator loop was fun.

Kev and Syd with the awesome debuts, wooo woo

C • wow six SMOC people -- have... 1

Sprint - Red - Splits

Tuesday Jan 10, 2017 #

Note

Snowblowers are AWESOME!

C • Haven't had a chance 4

Monday Jan 9, 2017 #

Note

Barring changes, I have GNC M40 on LOCKDOWN

https://www.orienteeringusa.org/eventregister/a40/...

Sunday Jan 8, 2017 #

Note

Saw an Outback with MI plates at the liquor store near my parents house. Which one of you was it?

C • Ha ha..... not I 1

Friday Jan 6, 2017 #

7 PM

Walking 29:44 [3] 1.65 mi (18:01 / mi) +48m 16:32 / mi

Soo.....cold....

Thursday Jan 5, 2017 #

6 PM

Walking 28:56 [3] 1.66 mi (17:26 / mi) +5m 17:16 / mi

Tried to grab a movie from the library for dear brother to watch this weekend, but everyone's resolution must be "watch more Marvel!" as myriad copies of Deadpool, Guardians I, and Captain America III were all out.

Biking (Trainer) 46:50 9.0 mi (11.5 mph) +2m
ahr:117 max:131 slept:7.0 weight:224.2lbs shoes: Jamis Dragon Sport 29er

Wednesday Jan 4, 2017 #

5 AM

Walking 25:55 [3] 1.54 mi (16:50 / mi) +8m 16:33 / mi

Brr! Despite high 20s, the wind sapped heat and two light layers w/out gloves was not quite enough. Dropped off movie, got money.

Tuesday Jan 3, 2017 #

5 AM

Biking 46:36 9.0 mi (11.6 mph) +3m
ahr:107 max:125 shoes: Jamis Dragon Sport 29er

I am too lazy to move my bike computer pick up to my back wheel, so the trainer rides assumption is 9 miles per television hour (40-50 minutes).

2017 idea is to do something....anything...in the morning as many mornings as possible, and then any extra is a bonus.

Monday Jan 2, 2017 #

2 PM

Running 5:26 0.39 mi (13:55 / mi) +9m 13:01 / mi
ahr:139 max:161 slept:9.0 weight:224lbs shoes: Inov8 Roclite 319

Warmup for SMOC 2017

Orienteering 2:56:01 6.81 mi (25:51 / mi) +403m 21:50 / mi
ahr:121 max:160 spiked:54/54c shoes: Inov8 Roclite 319

Fun SMOC 2017 hike with W4J and SLF around the NE corner of Peach Mountain. Click globe for route.

Next year....cursive!

C • I see 4

Walking 15:28 0.68 mi (22:45 / mi) +27m 20:15 / mi
ahr:104 max:128 shoes: Inov8 Roclite 319

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