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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Mr Wonderful

In the 7 days ending Aug 22, 2016:

activity # timemileskm+mload
  Biking3 5:49:11 80.6(13.8/h) 129.71(22.3/h) 233586.4
  Orienteering1 1:25:59 3.5(24:34) 5.63(15:16) 11315c102.3
  Walking1 1:00:00 2.4(25:00) 3.86(15:32)180.0
  Running1 26:50 2.16(12:25) 3.48(7:43) 5953.5
  Total6 8:42:00 88.66(5:53) 142.69(3:40) 40515c922.3
  [1-5]6 8:30:19
averages - sleep:7 weight:217lbs

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Monday Aug 22, 2016 #

Note

Navigator cup is now four events - Fri sprint, Sat / Sun classics, Mon Extreme

http://www.gaorienteering.org/Special_Events/GNC/G...
C • As an adventure racer. . . 3

Sunday Aug 21, 2016 #

Note

Weekend filled up so I didn't get as far as I wanted with my mtb. As it stands:

* cassette swapped
* derailleur swapped
* chainrings for chainring swapped (single narrow wide 34T (hoping that's in the ballpark) for the three ramped rings)
* front d shifter removed

to be done:

* swap rear d shifter
* string cable and housings

Still tempted by tubeless, and may add grips onto the list since they are off anyway.
C • 34T 3

Saturday Aug 20, 2016 #

7 AM

Biking 3:40:23 intensity: (9:41 @0) + (1:47:48 @1) + (1:06:19 @2) + (32:44 @3) + (3:51 @4) 48.38 mi (13.2 mph) +69m
ahr:134 max:171 slept:7.0 weight:217lbs shoes: Long Haul Trucker

Met one of my autonomous vehicle masters classmates to do Belleville to Lake Erie. Nice ride, and it's almost all on non car path.

He wanted to finish strong and blew my doors off at the end. I have no kick!

Time is ar fashion - not stopped for sightseeing or ice cream.
12 PM

Orienteering 1:25:59 intensity: (1:37 @0) + (1:08:28 @1) + (13:49 @2) + (2:05 @3) *** 3.5 mi (24:34 / mi) +113m 22:20 / mi
ahr:125 max:158 15c shoes: Inov8 Roclite 319

15 poorly hung streamers in the best parts of Bishop. Map later tonight once I fix the spots that aren't the spots I started with (errors or "hey, there's already tape here")
C • can't wait, and thank you. 2

Friday Aug 19, 2016 #

4 PM

Running 26:50 intensity: (12 @0) + (1:39 @1) + (23:05 @2) + (1:54 @3) 2.16 mi (12:25 / mi) +59m 11:27 / mi
ahr:146 max:159 weight:217lbs shoes: Brooks Ghost 5s

Should I even run at 220? Maybe if I stick to soft trails like this...
C • I did 1

Thursday Aug 18, 2016 #

8 AM

Biking 59:06 intensity: (11 @0) + (26:37 @1) + (26:14 @2) + (5:22 @3) + (42 @4) 15.48 mi (15.7 mph) +27m
ahr:138 max:168 slept:7.0 weight:217lbs shoes: Long Haul Trucker

I should really leave two hours earlier, but no one's much complaining so we'll roll with it.

Passed two! Felt better. Reduced temps and increased shade may have helped.
5 PM

Biking 1:09:42 intensity: (18:33 @1) + (38:17 @2) + (12:12 @3) + (40 @4) 16.74 mi (14.4 mph) +137m
ahr:143 max:168 shoes: Long Haul Trucker

Better at start then good fade. Was originally planning tomorrow as well but classmate proposes a 40 miler sat am, and he's in better shape so I'll rest up.

Wednesday Aug 17, 2016 #

Walking 1:00:00 [3] 2.4 mi (25:00 / mi)
shoes: Barefoot

had to hatch...an oddish

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