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Training Log: Mr Wonderful

In the last 7 days:

activity # timemileskm+mload
  Orienteering1 1:35:30 7.42(12:52) 11.94(8:00) 194 /23c17%196.8
  Running2 1:06:23 5.29(12:33) 8.51(7:48) 37183.3
  Weights2 50:0090.0
  Walking1 42:07 2.58(16:19) 4.15(10:09)33.8
  Erg rowing1 41:21 1.18(35:03) 1.9(21:46)35.5
  Total6 4:55:21 16.47 26.51 564 /23c17%539.4
  [1-5]6 4:38:41
averages - sleep:7.5 weight:208lbs
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ThFrSaSuMoTuWe

Tuesday Nov 20 #

9 AM

Running 43:21 intensity: (27 @0) + (9:17 @1) + (3:33 @2) + (7:06 @3) + (17:30 @4) + (5:28 @5) 3.34 mi (12:59 / mi) +33m 12:36 / mi
ahr:156 max:199 slept:9.0 shoes: Brooks Ghost Blue

Only spotted one Madness streamer, so not a huge embargo break.

Sunday Nov 18 #

1 PM

Orienteering 1:08:20 intensity: (25:00 @1) + (6:37 @2) + (19:26 @3) + (14:01 @4) + (3:16 @5) 5.81 mi (11:46 / mi) +10m 11:42 / mi
ahr:144 max:200 18c slept:7.0 weight:207.8lbs shoes: Brooks Ghost Blue

Slightly cheap podium, as I when I paid Clint I saw that Igor was 68:xx and Tom was 67:xx, so I knew what to push for, especially on the final 3rd.

Overshot #3 low (should have taken trail). +20s? Misread bend at #4 (overshot, saw end of marsh). +20? Biggest gaffe was thinking road to #16 might work, but I couldn't push it hard enough and instead of beating Alex to bag by 30 s if I had just taken the trail, I was maybe 20 s back.

Then surprisingly slow to 18, although I had to walk that trail (to prevent overrev so I could crush finish), also I tumbled crossing to the other trail.

Left it all out into finish, curious to see pace.

Fun times! Hopefully leg feels good tomorrow. If I can push this hard in eight weeks, I'll have more fun at GNC than I have before!

Orienteering 27:10 intensity: (26:33 @1) + (33 @2) + (4 @3) 1.61 mi (16:52 / mi) +9m 16:35 / mi
ahr:104 max:153 spiked:4/5c shoes: Brooks Ghost Blue

Picked up flags, then forgot to shut off watch.

Saturday Nov 17 #

Weights 20:00 [3]
slept:7.0 weight:206.6lbs

30 pushups I'm back
15 per side 2*10 forward lunges
15 straight leg toe raises on stairs
15 bent leg toe raises on stairs
35 situps
10 per side 30 lb curls
15 per side 2*10 backward lunges

Several breaks in 2nd round to change underpants (not mine), etc.

25 pu
14 per side 2*10 forward lunges
30 straight leg toe raises on stairs
30 bent leg toe raises on stairs my shins are on fie yah
35 situps

nap break
4 PM

Erg rowing 41:21 intensity: (6:22 @0) + (34:25 @1) + (34 @2) 1.18 mi (35:03 / mi)
ahr:112 max:140

Walking 42:07 intensity: (8:17 @0) + (33:50 @1) 2.58 mi (16:19 / mi)
ahr:93 max:115

Treadmill

Friday Nov 16 #

Note
slept:7.5 weight:208.8lbs

Highly tempted to try installing a new battery ($20) into the old Fenix 1. Cheapest return to strap based HR and it has a locking feature so you don't inadvertently shut it off mid run. Youtube looked easy enough, just two little solder things that would be the trickiest bit of it. FR225 is convenient since its non gps time is way better, but its HR is often fictional and it's super easy to shut off.
2 PM

Running 10:39 intensity: (3 @0) + (1:07 @1) + (3:41 @2) + (2:20 @3) + (3:28 @4) 0.95 mi (11:13 / mi)
ahr:153 max:176 shoes: Brooks Ghost Swagger

midweek run complete! on crete but hopefully okay. to/from library

Running 12:23 intensity: (1:31 @0) + (6:52 @1) + (1:20 @2) + (1:19 @3) + (1:21 @4) 1.0 mi (12:23 / mi) +5m 12:13 / mi
ahr:121 max:170 shoes: Brooks Ghost Swagger

Thursday Nov 15 #

7 AM

Weights 30:00 [1]
slept:7.0 weight:208.8lbs

25 pu
25 2*30 lb squats
30 straight leg toe raises w/ heels on stairs
20 alternating right elbow to left knee style situps

tl;dr huge break. Too long want to read when bored below.

25 pu I swear I'm getting worse. 30 pushups, where did you go?

big gap

25 pu
25 2*30 lb squats
20 alternating right elbow to left knee style situps
15 per side 30 lb curls

25 pu
25 2*30 lb squats faster
20 alternating right elbow to left knee style situps
13 per side 30 lb curls

HUGE BREAK to remove my dishwasher from the cabinet area, and reconnect it so it can function in the middle of my kitchen otherwise the warranty people absolutely cannot assess it, also to take Harvs to school, which was slightly confounded by getting him all cinched up in his car seat at which time he promptly spit up on himself, necessitating a lap upstairs for a new outfit, although thankfully he was not super squirmy for that outfit, unlike the one he just soiled that was no easy task to put on him, so it only took a few minutes for the later wardrobe change.

I guess the LG warranty procedure if you aren't handy:

* Hire handyman to remove dishwasher. I imagine it's a $100 to get someone to show up at your house?

* LG service bothers to return calls / show up in definitely no more than 10 days

* Hire handyman to reinstall dishwasher. I imagine it's $100 to get someone to show up at your house?

Thankfully work is flexible, otherwise if you charge yourself for each day off at your normal vacation rate, you are quickly over the cost of a stupid new dishwasher, installed (and that would probably have a similar day off, making it still ahead....but I am 75% sure the LG service contractor will not have the part that's wrong, so they'll have to order and come back....)

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Training Targets

Jan 1 – Dec 31 (365d)
Total 365:00:00
actual:276:36:3175%
projected:311:36:4285%
Total 1000c
actual:624c62%
projected:703c70%

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