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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 30 days ending Apr 30, 2014:

activity # timemileskm+m
  Mountain Bike6 9:55:52 113.19(5:16) 182.15(3:16) 793
  Running5 9:38:08 40.33(14:20) 64.91(8:54) 121
  Orienteering3 7:06:11 10.02 16.13 361
  Spinning3 4:05:00 77.0(3:11) 123.92(1:59)
  Paddling activity1 3:00:00 8.0(22:30) 12.88(13:59)
  Yoga3 2:45:00
  Trekking2 2:28:42 6.21(23:57) 9.99(14:53) 113
  Stairmaster4 1:32:00 7.15 11.51
  weights2 1:27:40 0.29 0.47 1
  Total24 41:58:33 262.19 421.95 1389
  [1-5]24 40:43:32

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Wednesday Apr 30, 2014 #

Spinning (Class + solo) 1:30:00 [3] 27.0 mi (3:20 / mi)

1215 kcal

Tuesday Apr 29, 2014 #

Stairmaster 25:00 [3] 2.54 mi (9:51 / mi)

122 floors

weights (Strong and fit class) 1:00:00 [3]

Oof. The class I love to hate.

Monday Apr 28, 2014 #

7 AM

Mountain Bike 1:18:30 [3] 17.02 mi (4:37 / mi) +72m 4:33 / mi

Sunday Apr 27, 2014 #

Event: SMOC Waterloo Rec HQ
 
12 PM

Orienteering (Teaching) 52:38 intensity: (38:03 @0) + (14:09 @1) + (23 @2) + (3 @3) 1.02 mi (51:48 / mi) +17m 49:15 / mi
ahr:82 max:125

Orienteering (Meet) 1:22:09 intensity: (15 @1) + (7:36 @2) + (57:56 @3) + (16:22 @4) 3.71 mi (22:10 / mi) +118m 20:11 / mi
ahr:139 max:169

C • Excellent run 2

Orienteering (Control pickup) 23:24 intensity: (6:26 @1) + (10:37 @2) + (6:21 @3) 0.93 mi (25:08 / mi) +43m 21:59 / mi
ahr:120 max:142

Saturday Apr 26, 2014 #

6 AM

Mountain Bike (paved/dirt/trail) 2:57:48 intensity: (5:00 @1) + (5:35 @2) + (1:49:36 @3) + (57:37 @4) 36.08 mi (4:56 / mi) +223m 4:50 / mi
ahr:139 max:165

Fun ride with michellegreen. Rode out to her house (forgot to turn off watch while prepping), then on a fun ride. She flatted out on a trail on Chilson, I got to change the tire, woo! I tried to sub that time out also...good stuff. Beautiful morning.

Friday Apr 25, 2014 #

2 PM

Mountain Bike (single track/sandy 2 trac) 1:14:49 intensity: (5:05 @1) + (4:45 @2) + (49:03 @3) + (15:56 @4) 11.53 mi (6:29 / mi) +109m 6:18 / mi
ahr:140 max:165

So wet! Lotsa rain in the morning, but finished and I was able to compress my day a bit and was determined to get on the trails. They were slippery, so I was extra cautious and slow. But not so wet that I rutted the trail. Went Blue, then on to the Badlands. Planned on yellow, but my gears went out (cable got loose) and had to go to a fixie. Anyway, learned how to fix that cable.

Trekking 1:14:27 intensity: (28:11 @1) + (20:33 @2) + (20:52 @3) + (4:51 @4) 3.0 mi (24:49 / mi) +81m 22:54 / mi
ahr:121 max:160

Went out with a map sans compass to land nav...was a little tough at first but started to get a hang of it.

Wednesday Apr 23, 2014 #

2 PM

Trekking 1:14:15 intensity: (28:28 @0) + (45:00 @1) + (47 @2) 3.21 mi (23:08 / mi) +32m 22:26 / mi
ahr:92 max:123

Went for a hike with the kid. :) 25 lbs in the pack. Hoped for more HR...o well.

Monday Apr 21, 2014 #

2 PM

Mountain Bike (mostly single track) 1:19:24 intensity: (2:01 @1) + (2:20 @2) + (58:20 @3) + (16:43 @4) 11.01 mi (7:13 / mi) +138m 6:56 / mi
ahr:141 max:164

Did my season opener of single track (primary and bonus loop) at Maybury, and NO CRASHES. Dang proud I might say. :) Good use of a little hooky time.

Sunday Apr 20, 2014 #

1 PM

weights 27:40 intensity: (40 @0) + (1:09 @1) + (4:22 @2) + (21:29 @3) 0.29 mi (1:35:21 / mi) +1m 1:34:20 / mi
ahr:130 max:149 shoes: CASCADIA 8s

Did a backwards Pyramid of 15:
Burpees
Pushups
Frog Hops
Plank

Saturday Apr 19, 2014 #

Event: SMOC Locker Lake (Saturday before Easter)
 
10 AM

Mountain Bike (Dirt road) 1:13:43 intensity: (7:17 @0) + (18:36 @1) + (25:38 @2) + (21:22 @3) + (50 @4) 11.42 mi (6:27 / mi) +114m 6:16 / mi
ahr:117 max:155

Bumped around with OutdoorsMama before the O Meet. Very nice dirt roads!
11 AM

Orienteering 1:42:00 [3] 4.37 mi (23:20 / mi) +183m 20:39 / mi
shoes: INOV8 315

Had to override the HR (strap was wonky) and can't find the map to QR and do an overview. Grrr...Just know that between 10 and 11 i turned my ankle (you know the kind...you can feel it through your whole body!!!) and I slowed waaaay down.

And the QR:


And the write up:

#1 Promised myself I would walk to 1. Well, maybe I skipped a little.
#2 Argh, got off bearing, but got to 3, then to 2 then..
#3 Got there again, but not without making sure!
#4 And went on to 4. I was really sticking with the trails because last week I just got jumbled, and wanted to stay on track. I can easily see where time could be shaved off, but felt like I needed a "back to basics" run. Next week, plan to stay off trails as much as reasonable.
#5 Stayed high.
#6 Missed the flag! I was right there! ARGH. Forward, tumbled on the trail, scrambled back.
#7 Again, not feeling confident, hit the trail.
#8 Stayed on the bearing.
#9 Attacked from the trail.
#10 Bore off the trail
#11 North to the trail and planned to follow the water line. Got to it, twisted ankle and got disoriented. Oh it was painful. Def stayed with trails on the way out.
#12 Trail to road, and tried to go with non sloping ground, but didn't work out.
#13 Through the woods.
Finish, hopped on the trail. Ankle is better, looking forward to next week! :)

Friday Apr 18, 2014 #

2 PM

Mountain Bike (mostly paved) 57:18 intensity: (27 @0) + (24 @1) + (1:20 @2) + (52:20 @3) + (2:47 @4) 13.1 mi (4:22 / mi) +48m 4:19 / mi
ahr:138 max:153 shoes: Giant Talon

Went out to talk to the Brighton super about the meet Voit and I are doing. Everyone is coming, right? :)

Mountain Bike (mostly paved) 54:20 intensity: (27 @1) + (16 @2) + (42:15 @3) + (11:22 @4) 13.02 mi (4:10 / mi) +89m 4:05 / mi
ahr:143 max:162 shoes: Giant Talon

And came home...wow, a negative split, more climb...hmmm...

Thursday Apr 17, 2014 #

Stairmaster 25:00 [3] 2.61 mi (9:35 / mi)
shoes: CASCADIA 8s

Yoga (Strong and fit class) 1:00:00 [3]
shoes: CASCADIA 8s

Where is that HR strap? Grrrrr.....

Wednesday Apr 16, 2014 #

5 AM

Spinning (Class and solo) 1:31:00 [3] 30.0 mi (3:02 / mi)
shoes: CASCADIA 8s

12 weeks and 2 days.

Stairmaster 22:00 [3] 2.0 mi (11:00 / mi)
shoes: CASCADIA 8s

96 floors

Monday Apr 14, 2014 #

Yoga (Yoga) 1:00:00 [1]

Sunday Apr 13, 2014 #

Event: SMOC Pontiac Lake
 

Orienteering 55:00 [1]
shoes: INOV8 315

Stole the time from Jens, didn't have my watch on. Ah! I didn't have much O mojo, but I got a chance to do some O-training with a group of 4 people who are preparing to do Get Your Bearings! Woo-hoo! Good stuff.

Focused a lot on where are you, and where are you going!

Orienteering 1:51:00 [3]
shoes: INOV8 315

Will upload map later...but I really stumbled and fumbled and had contour catastrophe with the first 2 controls! ARGH. Slightly improved with the rest that I did, but wow I bumbled around. Got on track, but with the lesson and major errors on the first two, ran out of time and decided to DNF. I think we will need to do lessons around 3ish so I can get my course in and then relax/cool down with the lesson...and maybe even do control pick up.

Friday Apr 11, 2014 #

8 AM

Running 40:05 [3] 2.96 mi (13:32 / mi) +37m 13:02 / mi
shoes: CASCADIA 8s

Last beach run. So nice!

Thursday Apr 10, 2014 #

12 PM

Running 3:17:20 [3] 13.12 mi (15:02 / mi) +19m 14:58 / mi

Lotsa mud, sand and lolly gagging looking at new (to me!) vegetation and stuff. Wrung out all the trails I could.



C • Nice pictures. 3

Wednesday Apr 9, 2014 #

Paddling activity (With some trekking) 3:00:00 [2] 8.0 mi (22:30 / mi)

Sweet child o'mine and I set out on a behemoth of a sit on top Hobie tandem into the Santa Rosa bay. We left from a public park in Destin, FL and went west to some of the islands just off a peninsula and cruised around there. When my dear sweet son took a notion to paddle, we moved!!! He has recently taken a stance that if I am wearing my garmin, he won't go with me because it will go long. So, left it behind. Still got what I wanted haha.

Tuesday Apr 8, 2014 #

11 AM

Running 1:39:23 [3] 8.03 mi (12:23 / mi) +20m 12:17 / mi

Sand and paved. Kept the shoes on. :)

Monday Apr 7, 2014 #

2 PM

Running 2:17:24 [3] 9.68 mi (14:12 / mi) +3m 14:11 / mi

Rain finally stopped and headed out to the local bird preserve. Sand, mud, and swamp. Had my NEW cascadias on, and within 2 miles had them off for the duration of the run. Feet survived well enough, just didn't want to totally trash them first time out! Love those shoes, they drain well!


C • Sand dunes to flooded trail... 2

Friday Apr 4, 2014 #

2 PM

Running 51:58 intensity: (3 @0) + (9:53 @1) + (13:00 @2) + (29:02 @3) 3.27 mi (15:53 / mi) +21m 15:35 / mi
ahr:126 max:148

Running 51:58 intensity: (3 @0) + (9:53 @1) + (13:00 @2) + (29:02 @3) 3.27 mi (15:53 / mi) +21m 15:35 / mi
ahr:126 max:148

Wednesday Apr 2, 2014 #

6 AM

Spinning 1:04:00 [3] 20.0 mi (3:12 / mi)

Forgot to charge watch

Tuesday Apr 1, 2014 #

Stairmaster 20:00 [3]

Yoga (Strong and fit class) 45:00 [3]

The class I hate to go to therefore I must go...great strength/core work. Travelling pushups, sliding push ups, ninja jumps, frog hops, plank and plank again, burpees and burpees again, rolling planks, spidermans, squat and squat and squat. I suck at pushups. So I need to do more. I can ninja frog whatever jump all day long, but planks and pushups...that's what I need to work on. The class I love to hate.

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