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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 28 days ending Feb 28, 2018:

activity # timemileskm+m
  Running12 12:40:49 70.15(10:51) 112.9(6:44) 947
  Spinning10 9:15:23 11
  Orienteering1 5:59:13 17.82(20:09) 28.68(12:32) 1084
  Mountain Bike2 4:59:38 64.5(4:39) 103.8(2:53) 599
  weights5 4:20:11 1
  Cross country skiing2 3:29:52 13.57(15:28) 21.84(9:37) 156
  Yoga3 3:00:06
  Paddling activity2 53:50 6.84(7:53) 11.0(4:54)
  Total27 44:39:02 172.87 278.21 2798
  [1-5]27 43:29:56

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Wednesday Feb 28, 2018 #

5 PM

Running 1:11:27 intensity: (19 @0) + (21:28 @1) + (41:02 @2) + (8:38 @3) 7.03 mi (10:10 / mi) +47m 9:57 / mi
ahr:127 max:140

Tuesday Feb 27, 2018 #

2 PM

Mountain Bike (Gravel) 1:55:51 intensity: (41 @0) + (10:22 @1) + (1:15:00 @2) + (28:55 @3) + (53 @4) 26.15 mi (4:26 / mi) +249m 4:18 / mi
ahr:134 max:156

Monday Feb 26, 2018 #

7 AM

Running (Treadmill 3%) 14:06 intensity: (1:35 @0) + (7:59 @1) + (4:32 @2) 1.25 mi (11:17 / mi)
ahr:116 max:135

Yoga 1:00:00 [1]

Sunday Feb 25, 2018 #

7 AM

Running 1:56:14 intensity: (13 @0) + (2:37 @1) + (59:11 @2) + (47:17 @3) + (1:09 @4) + (5:47 @5) 12.0 mi (9:41 / mi) +143m 9:20 / mi
ahr:140 max:160

C • That is serious commitment 4

Saturday Feb 24, 2018 #

1 PM

Mountain Bike (Mostly dirt) 3:03:47 intensity: (1:07 @0) + (32:01 @1) + (2:03:14 @2) + (27:14 @3) + (11 @4) 38.35 mi (4:48 / mi) +350m 4:40 / mi
ahr:130 max:151

The sun peeked out a few times. :)

Friday Feb 23, 2018 #

3 PM

Running 1:11:00 intensity: (17 @0) + (1:33 @1) + (16:59 @2) + (36:36 @3) + (9:47 @4) + (5:48 @5) 5.02 mi (14:09 / mi) +205m 12:33 / mi
ahr:144 max:180

Lots of side lining the trail to avoid ice and sucky mud. Also bushwhacked some stuff...just to get away from it.

Thursday Feb 22, 2018 #

5 AM

Spinning 52:00 intensity: (6:17 @0) + (17:47 @1) + (12:14 @2) + (11:35 @3) + (2:14 @4) + (1:53 @5)
ahr:124 max:164

weights 23:24 intensity: (2 @0) + (8:55 @1) + (8:56 @2) + (5:31 @3)
ahr:126 max:150

weights 32:48 intensity: (37 @0) + (26:47 @1) + (3:35 @2) + (1:49 @3)
ahr:112 max:144

Wednesday Feb 21, 2018 #

7 AM

Running (treadmill) 20:01 intensity: (1:03 @0) + (1:55 @1) + (16:37 @2) + (26 @3) 1.8 mi (11:07 / mi) +87m 9:40 / mi
ahr:126 max:137

Yoga 1:00:06 [1]
ahr:80 max:113

Tuesday Feb 20, 2018 #

5 AM

Spinning 1:09:21 intensity: (13:31 @0) + (22:47 @1) + (13:19 @2) + (16:41 @3) + (3:03 @4)
ahr:117 max:156

FTP 260 with warmup

Paddling activity 34:16 intensity: (7 @0) + (5:49 @1) + (25:57 @2) + (2:23 @3) 7.0 km (4:54 / km)
ahr:127 max:137

Monday Feb 19, 2018 #

6 PM

Spinning 1:03:12 intensity: (2:46 @0) + (22:14 @1) + (21:07 @2) + (16:47 @3) + (18 @4)
ahr:125 max:153

FTP 245 no warm up

Sunday Feb 18, 2018 #

8 AM

Running 1:39:40 intensity: (13 @0) + (6:48 @1) + (1:22:53 @2) + (9:40 @3) + (4 @4) + (2 @5) 10.3 mi (9:41 / mi) +104m 9:23 / mi
ahr:132 max:159

Easy with Angel...such a pretty morning!

Saturday Feb 17, 2018 #

7 AM

weights 1:01:09 intensity: (7:01 @0) + (30:53 @1) + (15:59 @2) + (6:57 @3) + (19 @4)
ahr:117 max:151

Spinning 1:00:39 intensity: (7 @0) + (15:35 @1) + (13:53 @2) + (20:46 @3) + (10:14 @4) + (4 @5) +11m
ahr:134 max:158

Friday Feb 16, 2018 #

12 PM

Cross country skiing 1:29:45 intensity: (7:15 @0) + (57:35 @1) + (20:14 @2) + (4:41 @3) 5.27 mi (17:02 / mi) +51m 16:32 / mi
ahr:115 max:141

Kind of the most frustrating x country ski ever. So much ice :/

Thursday Feb 15, 2018 #

5 AM

Spinning 46:11 intensity: (1:08 @0) + (18:29 @1) + (8:30 @2) + (10:34 @3) + (6:11 @4) + (1:19 @5)
ahr:130 max:162

Dreaming scheming about bike commuting soon.
C • Once the tire-sucking slush... 3

weights 58:15 intensity: (4:18 @0) + (41:04 @1) + (9:42 @2) + (3:11 @3)
ahr:111 max:144

Wednesday Feb 14, 2018 #

9 AM

Running 1:15:35 intensity: (23 @0) + (5:15 @1) + (57:39 @2) + (3:05 @3) + (22 @4) + (8:51 @5) 7.08 mi (10:41 / mi) +41m 10:29 / mi
ahr:135 max:188

First bit with Todd. Snowy.

Tuesday Feb 13, 2018 #

5 AM

Spinning 1:07:25 intensity: (1:52 @0) + (21:30 @1) + (17:09 @2) + (17:19 @3) + (9:03 @4) + (32 @5)
ahr:130 max:160

Paddling activity 19:34 intensity: (5 @0) + (1:37 @1) + (15:02 @2) + (2:50 @3) 4.0 km (4:54 / km)
ahr:134 max:142

Monday Feb 12, 2018 #

7 AM

Spinning 10:00 [1]

Yoga 1:00:00 [1]

Sunday Feb 11, 2018 #

8 AM

Running 1:19:05 intensity: (17 @0) + (7:49 @1) + (11:17 @2) + (39:57 @3) + (19:26 @4) + (19 @5) 8.49 mi (9:19 / mi) +85m 9:02 / mi
ahr:142 max:160

Angel and I met with a group of the Racing Greyhounds team. So surprised we kept a pace on/in the sleet/snow/rain.

Saturday Feb 10, 2018 #

8 AM

Spinning 1:08:18 intensity: (24:47 @1) + (17:16 @2) + (18:53 @3) + (6:21 @4) + (1:01 @5)
ahr:130 max:162

12 PM

Cross country skiing (classic) 2:00:07 intensity: (2:14 @0) + (15:15 @1) + (1:24:30 @2) + (17:11 @3) + (57 @4) 8.3 mi (14:28 / mi) +105m 13:55 / mi
ahr:130 max:153

Holy smokes....so much snow! Very pretty. We got about 8-10 here yesterday, and another few today. Tracks were there, a bit buried tho.

Friday Feb 9, 2018 #

11 AM

Running 1:26:29 intensity: (24 @0) + (1:11 @1) + (27:59 @2) + (54:06 @3) + (2:11 @4) + (38 @5) 7.0 mi (12:21 / mi) +46m 12:06 / mi
ahr:140 max:163

Snowmageddon run with Angel. On the way back looked for the RR bed that I believe would go across and not make me go up and around. It was a bit of a bushwhack. Snow was pretty.

Thursday Feb 8, 2018 #

5 AM

Spinning intervals 48:42 intensity: (1:34 @0) + (22:30 @1) + (12:17 @2) + (9:29 @3) + (2:52 @4)
ahr:122 max:155

weights 22:09 intensity: (7:03 @1) + (2:39 @2) + (10:21 @3) + (2:06 @4)
ahr:132 max:154

weights 41:59 intensity: (31 @0) + (27:02 @1) + (9:55 @2) + (4:31 @3) +1m
ahr:115 max:143

Wednesday Feb 7, 2018 #

2 PM

Running 56:48 [3] 4.01 mi (14:10 / mi) +127m 12:54 / mi

Mid day mental break...What a snowy slog....

Tuesday Feb 6, 2018 #

5 AM

Spinning 1:09:35 intensity: (5:46 @0) + (25:36 @1) + (18:03 @2) + (16:58 @3) + (3:12 @4)
ahr:123 max:155

FTP 255
Last couple of days I felt like I had been hit by a truck and had a bad cough. Went to bed last night at 8 and woke up this morning feeling much better.

weights (Core) 20:27 intensity: (6:47 @0) + (13:24 @1) + (16 @3)
ahr:97 max:118

Sunday Feb 4, 2018 #

12 PM

Running 41:13 intensity: (34 @0) + (7:35 @1) + (29:47 @2) + (3:17 @3) 3.06 mi (13:28 / mi) +28m 13:06 / mi
ahr:129 max:147

Snowy shakeout.

Saturday Feb 3, 2018 #

Event: 2018 Frozen Beaver
 
9 AM

Orienteering 5:59:13 intensity: (2 @0) + (4:01 @1) + (2:11:45 @2) + (2:36:59 @3) + (53:09 @4) + (13:17 @5) 17.82 mi (20:09 / mi) +1084m 16:57 / mi
ahr:143 max:169

I think our next team name should be buzzer beaters.

Mr. Wonderful and I teamed up as Wonderful Adventure Racers. I was a little nervous going into this with my foot, but figured gotta try!

We put together a plan to go counter clockwise with the idea that dropping points may make more sense on the west side than the east side and we weren't sure what to expect in terms of our capacity and the course. Mr. W observed that the planning seemed tricker than last year. I thought his planning and strategy through the race was great.

Started off pretty well, first couple of hours I had the pack (we had one) and I realized in the first hour that we should have had maybe 2/3rds of the liquid we took. Duly noted for future rogaines. He had his ski-o board and poles, which I could see how it helped alot. We were feeling good and optimistic...there was a point where there were bonus roads however there were some really steep and deadfall covered reentrants. By hour 3/4, my foot was pretty unhappy and we took turns with the pack. We did get to do some creek hiking, and that helped a lot. I wore my waterproof socks so I could go straight into the water.

At hour five, we were right on where we wanted to be, and it seemed that we needed to drop an extra point to get to the finish on time. By then my numbing strategy had worn off and it started to hurt.

At the last point, Jens took the pack and I sprinted for the finish. 20 seconds to spare! We were told 3rd place, but after further investigation, 2nd place team. A great showing by all Michigan peeps!!!!
C • Woo woo! 2

Thursday Feb 1, 2018 #

9 AM

Running 29:11 intensity: (16 @1) + (9:44 @2) + (17:58 @3) + (1:13 @4) 3.11 mi (9:23 / mi) +33m 9:05 / mi
ahr:138 max:160

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