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Training Log: Mr Wonderful

In the last 7 days:

activity # timemileskm+m
  Biking2 2:07:42 31.16(14.6/h) 50.15(23.6/h) 84
  Walking1 1:46:29 5.3(20:05) 8.53(12:29) 94
  Weights3 50:00 0.4 0.64
  Elliptical1 30:30 1.64(18:36) 2.64(11:33)
  Running1 22:50 2.02(11:18) 3.25(7:01) 2
  Total8 5:37:31 40.52 65.21 180
  [1-5]8 5:17:42
averages - sleep:6.5 weight:217.8lbs
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Friday Oct 20 #

Weights 20:00 [3] 0.4 mi (49:59 / mi)
shoes: Barefoot

The awful soreness (sitting or standing were uncomfortable actions) was starting to fade, so definitely a good sub for the planned bike ride that didn't happen since I got too far behind this morning.

0.4 mile warmup (3 mph, 0%, 4%, 8%, 12% with bump to 4 mph at 0.35)

15x 60 lb (2*30) dumbbell deadlift
15x push ups
8x per side crossing over sit up. I forget if you aren't supposed to do these or not, but they weren't easy so whatevers
10x per side 30 lb curls

15x 60 lb (2*30) dumbbell deadlift
15x push ups
10x per side crossing over sit up
10x per side 30 lb curls

10x per side lunges with 2*10 lb dumbbell
15x push ups
10x regular situps

Thursday Oct 19 #

Note

Kevin noted his AP score was up. Rankings confirm - TGIF scrolled off; enjoy your +8%! I feel so much faster already!
7 AM

Elliptical 30:30 intensity: (42 @0) + (12:40 @1) + (1:55 @2) + (3:41 @3) + (2:24 @4) + (9:08 @5) 1.64 mi (18:36 / mi)
ahr:150 max:212 slept:7.0 weight:219.2lbs shoes: Barefoot

Being hyper shin sensitive, shuffled today's shuffle to the elliptical.

5 minutes warm up
2.5 minutes up (>80 spm)
2.5 minutes down (whatever spm)

Time to dig up the Fenix charger and hr strap for Sunday because this optical wrist one is not what I'd hoped.

Tuesday Oct 17 #

Note

My boss's sister threw down an 11:40 IronMan. Think I can recruit her?
6 AM

Weights 15:00 [3]
shoes: Barefoot

5 mins elliptical

10 per side lunges
12 per side 30 lb bench row
10 2x30 lb military press

x2
9 PM

Running 22:50 intensity: (1:16 @0) + (9:45 @1) + (7:25 @2) + (4:24 @3) 2.02 mi (11:18 / mi) +2m 11:17 / mi
ahr:129 max:159 weight:217.8lbs shoes: Brooks Ghost Swagger

Plus the 3/8ths miles before I turned on the watch.

I need to figure out the calories for biking round trip and eat that intentionally from decent food, because if I under eat that day, I'm famished and lack willpower and turn to garbage, for a day or two.

Monday Oct 16 #

6 AM

Biking 1:01:53 intensity: (6:10 @0) + (36:09 @1) + (18:45 @2) + (49 @3) 15.68 mi (15.2 mph) +11m
ahr:125 max:157 slept:6.0 weight:216.4lbs shoes: Long Haul Trucker

truckerfixing 1262.3 miles installed rear Schwalbe Marathon Plus 700x35. Then for some reason my brake dragged when I installed, although I swear the wheel was seated correctly before and is seated correctly now, so I got to learn about adjusting my brakes.

Cool. Left just before 7 am, light needed until around 7:40 or, which matches Redford, MI sunrise of 7:48.
4 PM

Biking 1:05:49 intensity: (6:15 @0) + (30:55 @1) + (26:59 @2) + (1:40 @3) 15.48 mi (14.1 mph) +73m
ahr:129 max:156 shoes: Long Haul Trucker

Did wear tights, did not wear jacket, was comfy.

Sunday Oct 15 #

8 PM

Weights 15:00 [3]

I read that the best time to start lifting is yesterday. Mulling once more the gym near the house that's no contract, reasonable price, about 1.5 miles away. Might be just the thing for a winter rebuild towards WT full course or bust type more singular focus.

5 minutes elliptical. 65 rpm is not bad, >80 is hard

going easy not get hurt after a hiatus:

60 lb total dumbbell deadlift
10 push ups
15 sit ups
8 per side 30 lb curls

60 lb total dumbbell deadlift
10 push ups
15 sit ups
8 per side 30 lb curls

Saturday Oct 14 #

1 PM

Walking 1:46:29 intensity: (5:26 @0) + (16:06 @1) + (1:05:19 @2) + (15:42 @3) + (3:56 @4) 5.3 mi (20:05 / mi) +94m 19:02 / mi
ahr:141 max:172

I do not regret taking two weeks off after WT!

Consoled myself for missing python with a stroll around DTE since it was too wet to bike. Accompanied by Cris and BNM. Rainy but warm. I'm not sure about the hr, seems a bit high.

I think Igor might enjoy jogging this sometime.

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Oct 1–31 (31d)
Total 16:00:00
actual:6:31:1240%
projected:10:06:2263%

Jan 1 – Dec 31 (365d)
Total 750c
actual:974c129%
projected:1213c161%

Jan 1 – Dec 31 (365d)
Total 365:00:00
actual:366:42:39100%
projected:456:49:27125%

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