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Training Log Archive: Mr Wonderful

In the 7 days ending Jun 24, 2017:

activity # timemileskm+m
  Biking3 6:49:02 37.85(5.6/h) 60.91(8.9/h) 91715c
  Orienteering3 6:32:18 17.28(22:42) 27.81(14:06) 7968 /45c17%
  Canoeing1 2:02:41 7.31(16:47) 11.76(10:26) 10
  Walking1 27:11 1.29(21:06) 2.07(13:06) 31
  Running1 11:54 0.89(13:22) 1.43(8:19) 12
  Total7 16:03:06 64.62(14:54) 103.99(9:16) 17668 /60c13%
  [1-5]7 14:53:28
averages - sleep:7 weight:213.8lbs

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SuMoTuWeThFrSa

Saturday Jun 24, 2017 #

Event: Nitrogaine III
 
8 AM

Orienteering 26:52 intensity: (32 @0) + (11:43 @1) + (14:37 @2) 1.03 mi (26:05 / mi) +104m 19:52 / mi
ahr:135 max:150 2c

Orienteering 1:35:50 intensity: (15:52 @0) + (1:09:59 @1) + (9:59 @3) 3.77 mi (25:25 / mi) +216m 21:35 / mi
max:138 13c

Friday Jun 23, 2017 #

8 AM

Biking 3:58:25 intensity: (16:16 @0) + (3:22:57 @1) + (15:37 @2) + (2:21 @3) + (33 @4) + (41 @5) 13.76 mi (3.5 mph) +457m
ahr:112 max:195 15c shoes: Jamis Dragon Sport 29er

Bike O remote points.
2 PM

Orienteering 3:51:13 intensity: (3:09 @0) + (3:33:33 @1) + (10:59 @2) + (2:37 @3) + (35 @4) + (20 @5) 10.39 mi (22:15 / mi) +374m 20:01 / mi
ahr:112 max:180 19c shoes: Inov8 Roclite 319

Nearest the S/F. Long day!

By tomorrow I will hit my 2017 goal of 750 c.

Wednesday Jun 21, 2017 #

Note
weight:214.6lbs

Wimped out on biking. Wasn't feeling 100% and thought I had a meeting which apparently is now 30 minutes earlier and had no one anyway when I finally joined. Argh. I will rationalize that I needed the extra time for some Nitro errands. Now at 50 people!

Tuesday Jun 20, 2017 #

6 PM

Canoeing 2:02:41 intensity: (31:24 @0) + (1:29:09 @1) + (1:11 @2) + (57 @3) 7.31 mi (16:47 / mi) +10m 16:43 / mi
ahr:97 max:154 shoes: Pirate Canoe

Finally under $1 per mile for ye olde pirate canoe.

Nice paddle with BNM, Cris, and Richard from Riverbend up to the dam and back. Thankfully, water temps were nice as Richard and I had mixed success on run and jump in techniques.

Monday Jun 19, 2017 #

Note

Any idea how to qualify for the 2018 master's team, other than "be much faster than you are now"?

Location is unusually appropriate:

http://wmoc2018.dk/index.html (Denmark!)
C • I don't think there is a te... 6
6 PM

Biking 1:45:08 intensity: (2:13 @0) + (45:05 @1) + (42:57 @2) + (12:59 @3) + (54 @4) + (1:00 @5) 19.51 mi (11.1 mph) +416m
ahr:137 max:220 shoes: Jamis Dragon Sport 29er

Slept too late to make 8 am meeting, so did this for penance.

~40:xx for Maybury, probably a personal best.

Sunday Jun 18, 2017 #

8 AM

Running 11:54 intensity: (12 @0) + (5:35 @1) + (3:53 @2) + (2:11 @3) + (3 @4) 0.89 mi (13:22 / mi) +12m 12:50 / mi
ahr:133 max:166 slept:7.0 weight:213lbs shoes: Roclites 295 2

Half jog to the start. Many logs down on that trail to start!

Orienteering 38:23 intensity: (4:31 @1) + (15:15 @2) + (8:27 @3) + (2:03 @4) + (8:07 @5) 2.09 mi (18:22 / mi) +102m 15:57 / mi
ahr:156 max:205 spiked:8/11c shoes: Roclites 295 2

Fun Bishop training course from Igor! I was pretty clean on navigation, which is of course easier when you have no oomph - it was slightly humid and the entire course is uphill, I'm pretty sure.

1. Turn off trail immediate to aim for the hill to the NE then cross over to the hill just before the c.
2. Intended straight, drifted slightly left around the smaller depression between the two hills, no worries, then cross the reentrant for the larger depression then in.
3. Aim at spur, then take right hand reentrant allll the way up, then use big hill to skirt big depression w of c then hit it.
4. Careful down the spur, couldn't reconcile lower stuff south of c but figured it has to drain to the north so minor adjustment
5. Around depression, through saddle, follow it down
6. Aim at marsh to south, then go around. Low visibility and hill was smaller than I thought, then up small reentrant.
7. Back down reentrant, around spur, missed the next reentrant (brushy button) but was watching hills + compass so no worries
8. Hit saddle, hit hill, there's feature, then just waiting to see streamer on approach.
9 up the standard spur, contour around, aim from north end of super ditch, crossed spur but wasn't sure exactly, so tried to split difference going down spur and intercept, but it was tucked up closer to the spur than I expected, overshot by 10-20 m
10 sluggish and slight right, but watched for it to be on a spur
11 accidentally checked first reentrant, noticed wrong shape, gunned it to correct
F immediately to trail, hammer down
C • that's pretty clean run. I ... 4

Walking 27:11 intensity: (14:48 @1) + (10:40 @2) + (1:37 @3) + (6 @4) 1.29 mi (21:06 / mi) +31m 19:37 / mi
ahr:126 max:166

6 PM

Biking 1:05:29 [3] 4.58 mi (4.2 mph) +45m
shoes: The General

Visited a few parks in Hines with my favorite stoker on her trail-a-bike. This works, but I'm wondering if a tandem would be more fun? Also, due to the nature of her left foot, I may set that up clipless if I can figure out how to affix cleats to her old pair of tennis shoes.

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