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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Mr Wonderful

In the 7 days ending Jan 20:

activity # timemileskm+mload
  Orienteering6 7:18:45 25.1(17:29) 40.4(10:52) 67599c781.0
  Adventure Race1 1:00:00 2.0(30:00) 3.22(18:38)180.0
  Weights1 42:00126.0
  Walking2 20:30 1.14(17:59) 1.84(11:10) 2020.4
  Running1 5:12 0.43(12:06) 0.69(7:31)8.1
  Total8 9:26:27 28.67 46.14 69599c1115.4
  [1-5]8 9:14:15
averages - sleep:7 weight:228.2lbs

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TuWeThFrSaSuMo

Monday Jan 20 #

9 AM

Orienteering 1:38:51 intensity: (4:08 @0) + (42:03 @1) + (43:47 @2) + (8:31 @3) + (22 @4) 5.53 mi (17:52 / mi) +121m 16:44 / mi
ahr:141 max:168 27c shoes: Topo Blue

Always fun extreme o.

Tactical error: wearing a jacket at 28F...too warm.

Navigation error: going 90 degrees wrong out of start...compasses can be helpful.

Also, if you are on the long course, use the long course description no the short course!

Balloon error: should bring a small pack. Saved it through a bunch of green then I lightly brushed a twig POP nooooooo

Not Unexpectedly bettered by the Fishers

Loved it!

Sunday Jan 19 #

10 AM

Orienteering 1:23:34 intensity: (12 @0) + (11:43 @1) + (33:34 @2) + (37:32 @3) + (33 @4) 5.37 mi (15:34 / mi) +141m 14:23 / mi
ahr:149 max:168 15c shoes: Topo Blue

Speed up, but mistakes up! Fun course. Lost three ish minutes not reading the clue and missing the dot ditch at 3, otherwise not bad until 13 where I thought “I can read that!” And couldn’t, checking in with a trail to relocate. Finished strong to hold off Robert by seven seconds in the unofficial m40-m49 category. He gets the weekend if you count the middle I think after he smoked it on Friday

Saturday Jan 18 #

9 AM

Orienteering 15:33 intensity: (2:01 @0) + (13:15 @1) + (17 @2) 0.82 mi (18:58 / mi) +24m 17:22 / mi
ahr:110 max:141 7c

Some of the model course.

Walking 3:59 intensity: (9 @0) + (3:50 @1) 0.31 mi (12:51 / mi) +14m 11:16 / mi
ahr:124 max:138

To Syds start

Orienteering 6:54 intensity: (6:37 @1) + (17 @2) 0.73 mi (9:27 / mi) +12m 9:00 / mi
ahr:81 max:145

Back to car and back to start

Orienteering 1:25:57 intensity: (21 @0) + (14:13 @1) + (37:14 @2) + (32:41 @3) + (1:15 @4) + (13 @5) 5.2 mi (16:32 / mi) +201m 14:45 / mi
ahr:147 max:189 15c

Fun course. Couldn’t quite put down 10:00, but not embarrassingly far off.
4 PM

Orienteering 56:06 intensity: (3:16 @0) + (52:50 @1) 2.28 mi (24:36 / mi) +73m 22:23 / mi
ahr:108 max:134 6c

I SAW A WILD ARMADILLO!

All race long I heard orienteers rustling but couldn’t see them. During pickup I heard rustling and figured odds were low of it being another human, and Kevin said he saw an armadillo on his run, so I looked around and spotted it. He snuffled around a bit, did a meerkat pose, went back to snuffling through the leaves, and then I finally thought I should move along so I watched when I made a nose and he was fast! Bounded away like a rabbit! I would not want to try to catch one.

Friday Jan 17 #

1 PM

Running 5:12 intensity: (48 @0) + (42 @1) + (3:42 @2) 0.43 mi (12:06 / mi)
ahr:131 max:149

Chasing Syd to her start

Walking 7:31 [1] 0.42 mi (17:54 / mi) +6m 17:05 / mi
ahr:114 max:129

Walk back to the compass

Orienteering 16:12 intensity: (7:55 @1) + (6:35 @2) + (1:42 @3) 0.89 mi (18:12 / mi) +2m 18:05 / mi
ahr:138 max:161 6c

Sample the middle demo flags. Always love model courses!

Walking 9:00 [1] 0.41 mi (21:57 / mi)
ahr:105 max:122

Walk to start

Orienteering 40:56 intensity: (57 @0) + (5:39 @1) + (12:34 @2) + (14:29 @3) + (7:17 @4) 2.67 mi (15:20 / mi) +77m 14:04 / mi
ahr:150 max:176 12c

Mostly too slow but also too much: run almost all of the way, spin around in panic, spot something 30 m away that’s it. Stop hesitating!

Couldn’t quite crack 10:00/km. Maybe tomorrow!
4 PM

Orienteering 25:36 intensity: (25:30 @1) + (6 @2) 1.15 mi (22:15 / mi) +23m 20:59 / mi
ahr:120 max:140 9c

Nine flag pickup loop near start

Orienteering 9:06 intensity: (20 @0) + (8:46 @1) 0.46 mi (19:47 / mi)
ahr:102 max:115 2c

Two visible from finish, no map needed!

Wednesday Jan 15 #

8 AM

Weights 42:00 [3]
ahr:120 max:152 slept:7.0 weight:228.2lbs shoes: New Balance Weight

Thankfully one of the shorter days, as I snoozed too much, then my beloved boy is a slow eater, which is not a surprise and yet still I don't plan well enough for it.

Hint of shin awareness, so may use that as an excuse to taper tomorrow by just doing a tv show on the bike than the jog intensive circuit usually prescribed for Thursdays. Save the legs for Georgia!

Five minute warm up

2 rounds each of these clumps:

DB Rev Lung x10 (45 lbs, dropped to 40 halfway through second set)
Medicine ball squat jumps x10, 12 pounder
Jog for three minutes on field

DB shoulder press x10, (40, 35 lbs)
DB side raises x 10, (10 lbs, 10 lbs)
Ropes 30 seconds (alternating, both)

Lying Single Leg Curl x10 (35 lbs)
Standing Leg Curl x10 (20 lbs)
Side Shuffle 5 yards and back 30 seconds

A few stretches

Tuesday Jan 14 #

8 AM

Adventure Race 1:00:00 [3] 2.0 mi (30:00 / mi)
ahr:140 max:167 slept:7.0 weight:228.2lbs shoes: New Balance Weight

5 minute warmup then two rounds of:

Jog: 1/2 mile @ 8 mph
Stairs: 5 minutes @ 4 (dropped to 3 halfway through second round)
Jog: 1/2 mile @ 8 mph
Bike: 10 minutes at 240 watts round 1, 250 watts round 2

Jog #4 was a little rough, first three were fine. If shin holds, this is encouraging. I think the faster running takes out some climbing power as last time 2 * Level 4 stairs was okay, and it cost 30 odd watts of bike power too by going faster on the runs.

Got slightly behind schedule wise, gotta tighten up the evening routine so the morning is more solid.

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