Training Log Archive: Mr WonderfulIn the 7 days ending Oct 21, 2017:
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Saturday Oct 21, 2017 #
9 AM
Biking 1:26:48 8.37 mi (5.8 mph) +6m
ahr:109 max:150 shoes: Jamis Dragon Sport 29er
Met Coach Cris at the Tree Farm. She got me to do the crater, which is scary. Pump track was, alas, closed for construction, but we did do the new teeter totter and might show up on some random family's social media since some hikers recorded it.
Crater (not me) for reference: https://www.youtube.com/watch?v=a-QO_ETtqrE It looks steeper from the top, I swear.
Watched paused randomly. Garmin, thanks for putting the pause button in a place where a normal watch-on-left person might inadvertently hit it merely by bending their wrist normally.
Crater (not me) for reference: https://www.youtube.com/watch?v=a-QO_ETtqrE It looks steeper from the top, I swear.
Watched paused randomly. Garmin, thanks for putting the pause button in a place where a normal watch-on-left person might inadvertently hit it merely by bending their wrist normally.
Friday Oct 20, 2017 #
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
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, 2017 #
Note
Kevin noted his AP score was up. Rankings confirm - TGIF scrolled off; enjoy your +8%! I feel so much faster already!
C • yay 1
7 AM
Elliptical 30:30 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.
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, 2017 #
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
10 per side lunges
12 per side 30 lb bench row
10 2x30 lb military press
x2
9 PM
Running 22:50 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.
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, 2017 #
6 AM
Biking 1:01:53 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.
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 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, 2017 #
Event: Freep Marathon
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
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