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Training Log Archive: Mr Wonderful

In the 7 days ending Sep 8, 2018:

activity # timemileskm+mload
  Walking4 4:58:03 11.63(25:38) 18.72(15:55) 26026c502.5
  Canoeing2 3:22:38 13.27(15:16) 21.36(9:29) 15261.4
  Biking1 2:52:16 33.42(11.6/h) 53.78(18.7/h) 197118.4
  Running1 51:21 3.69(13:55) 5.94(8:39) 5570.1
  Weights1 10:0030.0
  Total8 12:14:18 62.01 99.79 52826c982.4
  [1-5]7 9:54:59
averages - sleep:7 weight:212.7lbs

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SuMoTuWeThFrSa

Saturday Sep 8, 2018 #

2 PM

Canoeing 2:15:07 intensity: (24:18 @0) + (1:27:17 @1) + (11:50 @2) + (7:41 @3) + (4:01 @4) 9.05 mi (14:56 / mi) +13m 14:52 / mi
ahr:119 max:174 shoes: Pirate Canoe

Great paddle with BNM up and back on the Huron from Bandemer. We learned a lot about center of pressure and center of mass with the quartering? winds that pushed us all over, especially outbound. It was like balancing an upside broom.

Friday Sep 7, 2018 #

10 PM

Biking 2:52:16 intensity: (1:08:29 @0) + (1:30:02 @1) + (12:50 @2) + (55 @3) 33.42 mi (11.6 mph) +197m
ahr:100 max:154 weight:211.8lbs shoes: Long Haul Trucker

The new $5.6M pedestrian bridge over M5 looks done, but is closed and I respected the sign.

Thursday Sep 6, 2018 #

Weights 10:00 [3]
slept:7.0 weight:211.6lbs

30 pushups
30 2*30 lb dumbbell squats
30 situps

break

13x per side 30 lb dumbbell curls
10x 10 lb dumbbell per side arms at side to horizontal at side

Wednesday Sep 5, 2018 #

3 PM

Running 51:21 intensity: (9 @0) + (32:54 @1) + (17:43 @2) + (35 @3) 3.69 mi (13:55 / mi) +55m 13:18 / mi
ahr:135 max:157 slept:7.0 weight:215.2lbs shoes: Brooks Ghost Swagger

Anyone in the A2 region who wants to shuffle around east side trails M & W @ 3:15 give a holler.

This week at Cherry Hill, since I figured it had wide parts that would be ivy-free. The full outer was not for me, as it narrowed up in the NW with too many leaves of three.
C • wednesdays are definitely d... 2

Walking warm up/down 19:57 intensity: (19:50 @1) + (7 @2) 0.99 mi (20:09 / mi) +17m 19:09 / mi
ahr:106 max:143 shoes: Brooks Ghost Swagger

Monday Sep 3, 2018 #

8 AM

Canoeing 1:07:31 intensity: (9:08 @0) + (16:30 @1) + (30:49 @2) + (11:04 @3) 4.22 mi (16:00 / mi) +2m 15:59 / mi
ahr:128 max:164 slept:7.0 weight:213lbs shoes: Pirate Canoe

4 * 1609 m time trials for WT canoe apportioning on the Grand River in Lansing.

Mark is the monster - he could push me and my wide 16'er as fast as BNM and Greg in the Wenonah Escape.

Hopefully we maintain any approximation of these outputs across some portion of the paddle - it will go well if we do.

Then chatted gear and tactics a bit, just a bit too long for BNM & I and to jump back in for bonus miles I hoped to do...I imagine we can squeeze in another paddle or two prior to give us some more paddle power.
9 PM

Walking 22:00 [0] 1.17 mi (18:48 / mi) +4m 18:35 / mi
ahr:68 max:121

Sunday Sep 2, 2018 #

8 AM

Walking 1:17:48 intensity: (1:20 @0) + (9:04 @1) + (31:31 @2) + (15:09 @3) + (20:44 @4) 4.03 mi (19:18 / mi) +42m 18:42 / mi
ahr:150 max:176 slept:7.0 weight:212lbs shoes: Roclite 315

A very muggy tour of most but not all of the paved trails at Maybury, me with Harvey and Eric with his dog.

I didn't bring my pack so I wouldn't sweat, however, I did so I should have brought it!

A rollerkier was pulling a partial tire behind him at great speed, mostly double poling.
1 PM

Walking 18:12 intensity: (5:41 @0) + (4 @1) + (6:33 @2) + (3:40 @3) + (2:14 @4) 0.85 mi (21:25 / mi) +37m 18:50 / mi
ahr:128 max:168 shoes: Roclite 315

Warmup before Audra arrived. Oof, muggy and buggy. Bug spray applied on return.

Walking 2:40:06 intensity: (8:14 @0) + (1:05:49 @1) + (1:15:19 @2) + (10:33 @3) + (11 @4) 4.59 mi (34:53 / mi) +160m 31:29 / mi
ahr:133 max:166 26c

26c tour of Peach Mountain to show how features work.

And so I could break in my shoes a bit more before WT. time on feet was on target for the day but distance wasn’t, so maybe I’ll try to squeeze in a couple more long walks. Hopefully we are walking at WT.

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