Training Log Archive: Work4justiceIn the 30 days ending Jun 30, 2014:
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Monday Jun 30, 2014 #
Running 57:14 6.01 mi (9:31 / mi) +19m 9:26 / mi
ahr:141 max:155
Trekking (Drills) 6:29 0.17 mi (38:05 / mi) +3m 36:06 / mi
ahr:112 max:134
Saturday Jun 28, 2014 #
Mountain Bike (Single track/dirt) 2:04:57 26.0 mi (4:48 / mi) +146m 4:43 / mi
ahr:146 max:168
Thought I could get ILRA blue/yellow, but had to stick with blue...the yellow bridge is under repair and no other way around.
Friday Jun 27, 2014 #
Running (Drills) 7:57 0.55 mi (14:27 / mi) +3m 14:13 / mi
ahr:125 max:149
Running (Sand/pavement) 51:17 4.74 mi (10:49 / mi) +31m 10:36 / mi
ahr:130 max:147
Running warm up/down 3:35 0.28 mi (12:47 / mi) +1m 12:39 / mi
ahr:119 max:135
Mountain Bike (paved/dirt/trail) 1:17:52 18.63 mi (4:11 / mi) +96m 4:07 / mi
ahr:147 max:162
Mountain Bike 32:18 4.63 mi (6:59 / mi) +6m 6:57 / mi
ahr:110 max:134
Wednesday Jun 25, 2014 #
Running 17:32 2.01 mi (8:43 / mi) +27m 8:22 / mi
ahr:151 max:170
Trekking (Pace counting) 5:18 0.35 mi (15:09 / mi) +33m 11:43 / mi
ahr:122 max:147
Split 1: 200 count off, .2mi distance, 2:55 time
Split 2: 100 count off, .09mi distance, 1:29 time
Split 3: 50 count off, .05 distance, :45 time
Running (Pace counting) 4:06 0.46 mi (8:55 / mi) +2m 8:48 / mi
ahr:141 max:148
#2: 100 count off, .13, 1:09
#3: 50 count off, .06, :37.6
Running 2:08 0.22 mi (9:42 / mi) +7m 8:50 / mi
ahr:151 max:157
Trekking (pace counting) 3:02 0.2 mi (15:10 / mi)
ahr:124 max:150
Running 9:12 1.01 mi (9:08 / mi) +20m 8:36 / mi
ahr:148 max:158
Trekking (Pace counting) 1:29 0.09 mi (16:28 / mi) +3m 14:55 / mi
ahr:137 max:151
Running 9:43 1.08 mi (8:59 / mi) +27m 8:20 / mi
ahr:152 max:161
Trekking (Drills) 5:17 [3] 0.24 mi (22:02 / mi) +12m 19:04 / mi
ahr:139 max:147
Tuesday Jun 24, 2014 #
Note
OutdoorsMama invited JustMe and I to team up with her to do a race in her backyard, woo! My first "international" race. :) This is a first go around for the Conservation Authority and the Race Directors -- brothers Pula of Kinetic Konnection (RobbieP on AP). Huge turnout. 250 racers, 104 teams. We placed 1st female an hour-ish over 2nd female, and got 3rd or 4th 17 min behind 1st place--who were 2 of the Kinetic Konnection teammates. Not bad! Definitely a great race for beginners.
The course pretty much a bike (30ish), O (few miles), paddle (few miles) and then bike (15ish) setup. The maps were a topo, and then a park map. Realizing I am so spoiled with our SMOC maps! Ran off to CP1 to get our bikes, and we were off! Got to CP2, passing several teams, and one team mentioned that CP1 wasn't punched, but didn't think it mattered. I offered unsolicited advice to go get it, but they said they would keep going and think about what to do.
The bike was very smooth--Heidi had those maps! Also, I learned how to pace line! I loved being the pull. Felt so great to contribute that way! Along the way there was an obstacle that earned 20 minutes on our time, a quick ropes which Heidi did. And, we made our way to the O course. It was different, but fun. There weren't flags in this race, just a TON of volunteers punching people through, that went faster than I had expected. A couple of the volunteers didn't have bug spray, so as a mom I felt compelled to spray them down as I learned their situation. I know, but jeez they were being eaten alive! One part of the O was a 1k trek through some pretty nasty woods. Stinging nettles, razorgrass and some other stuff I have never seen before. Shudder. I mostly held bearings in this O...Jen and Heidi had maps.
Got out of the woods onto the boat and beelined on to the bikes. Then, headed back. Got into the finish (there was a finish line balloon, and people and such things!) and JustMe had an amazing crash! Her story for sure, but let's just say her helmet is retired! At the expo, there was a bike repair, food, music, pretty amazing. We even got a finishers medal.
The awards ceremony happened a tad late, but I enjoyed chilling and talking to the RDs and the Kinetic Konnection dudes. The prizing was being announced and you can imagine my excitement when they started giving away Brooks Cascadias, oh boy! We were announced hopped up to the front, got our bags, and they had mall gift cards and tea...oh..how...about...that.
So much fun. I ate and drank WAAAY better than before. More ecaps and used gatorade for the first time. Felt great until the end. Can't wait for the next race!
Yoga (Flow yoga) 1:00:00 [1]
Paddling activity 1:37:27 5.95 mi (16:23 / mi) +1m 16:22 / mi
ahr:97 max:129
Monday Jun 23, 2014 #
Trekking 1:49:54 5.66 mi (19:25 / mi) +69m 18:42 / mi
ahr:94 max:125
Running 7:41 0.16 mi (48:07 / mi)
ahr:87 max:136
Saturday Jun 21, 2014 #
Adventure Race race (SCAR) 6:49:44 54.48 mi (7:31 / mi) +37m 7:30 / mi
ahr:141 max:167
Thursday Jun 19, 2014 #
Running 33:13 3.28 mi (10:08 / mi) +84m 9:23 / mi
ahr:144 max:162 shoes: CASCADIA 8s
Running (Drills) 5:00 [3] 0.25 mi (20:01 / mi)
ahr:129 max:135 shoes: CASCADIA 8s
Running 2:02 [3] 0.18 mi (11:17 / mi) +2m 10:54 / mi
ahr:140 max:148 shoes: CASCADIA 8s
Wednesday Jun 18, 2014 #
Running 23:47 1.96 mi (12:08 / mi) +16m 11:50 / mi
ahr:143 max:158 shoes: CASCADIA 8s
Mountain Bike 49:21 10.17 mi (4:51 / mi) +11m 4:50 / mi
ahr:114 max:147 shoes: Giant Talon
Tuesday Jun 17, 2014 #
Yoga (Flow yoga) 1:00:00 [1]
Sunday Jun 15, 2014 #
Note
Saturday Jun 14, 2014 #
Note
Orienteering 52:51 1.25 mi (42:16 / mi) +47m 37:51 / mi
ahr:94 max:138
Orienteering 2:32:22 3.98 mi (38:17 / mi) +155m 34:09 / mi
ahr:108 max:143
Worked my way back to one...
Orienteering 25:25 0.7 mi (36:18 / mi) +27m 32:25 / mi
ahr:105 max:133
Friday Jun 13, 2014 #
Mountain Bike (Bike commute) 1:04:24 15.8 mi (4:05 / mi) +71m 4:01 / mi
ahr:139 max:159
Thursday Jun 12, 2014 #
Mountain Bike (Bike commute) 1:04:34 15.99 mi (4:02 / mi) +107m 3:57 / mi
ahr:143 max:159
Mountain Bike 10:07 2.3 mi (4:24 / mi) +2m 4:23 / mi
ahr:132 max:143
Paddling activity 2:24:08 8.53 mi (16:54 / mi) +4m 16:52 / mi
ahr:100 max:118
Mountain Bike (Bike commute) 1:30:20 20.41 mi (4:26 / mi) +119m 4:21 / mi
ahr:133 max:148
Wednesday Jun 11, 2014 #
Mountain Bike (Bike commute) 1:22:16 20.33 mi (4:03 / mi) +127m 3:58 / mi
ahr:136 max:154
Tuesday Jun 10, 2014 #
Orienteering 1:41:06 [3] 2.49 mi (40:36 / mi)
ahr:96 max:135
Sunday Jun 8, 2014 #
Mountain Bike 13:18 2.31 mi (5:45 / mi) +11m 5:40 / mi
ahr:100 max:115
Mountain Bike 1:21:16 17.58 mi (4:37 / mi) +124m 4:31 / mi
ahr:128 max:155
Mountain Bike 12:33 2.35 mi (5:20 / mi) +25m 5:10 / mi
ahr:101 max:125
Saturday Jun 7, 2014 #
Paddling activity (Canoe) 2:31:40 [1] 7.7 mi (19:42 / mi) +3m 19:40 / mi
ahr:82 max:99
Mountain Bike (gravel/paved) 2:37:52 25.44 mi (6:12 / mi) +50m 6:10 / mi
ahr:117 max:139
Columbus said the world is round?
Don’t you believe a word of that.
For I’ve been down to the edge of the world,
Sat on the edge where the wild wind whirled,
peeked over the ledge where the blue smoke curls,
And I can tell you, boys and girls,
the world is FLAT!
Trekking 11:22 0.27 mi (42:03 / mi) +1m 41:34 / mi
ahr:91 max:103
Mountain Bike (paved/dirt) 8:12 1.55 mi (5:17 / mi) +43m 4:52 / mi
ahr:109 max:125
Friday Jun 6, 2014 #
Running (Mostly dirt--flat) 36:40 4.04 mi (9:05 / mi) +16m 8:58 / mi
ahr:149 max:193
Mountain Bike 1:07:53 16.03 mi (4:14 / mi) +84m 4:10 / mi
ahr:141 max:155
Thursday Jun 5, 2014 #
Mountain Bike 13:15 3.42 mi (3:52 / mi) +7m 3:51 / mi
ahr:137 max:148
Stairmaster 5:00 [3] 0.56 mi (8:56 / mi)
Yoga (Flow yoga) 1:00:00 [1]
Mountain Bike 14:38 3.48 mi (4:12 / mi) +4m 4:11 / mi
ahr:129 max:144
Mountain Bike (Half paved/half dirt) 1:07:46 16.04 mi (4:13 / mi) +113m 4:08 / mi
ahr:132 max:146
Wednesday Jun 4, 2014 #
Mountain Bike 1:00:00 [3] 15.0 mi (4:00 / mi)
Tuesday Jun 3, 2014 #
Note
Monday Jun 2, 2014 #
Note
Woo! 12 hour spring fury. What a great, tough race, and loved the course. Infiterra does such a great job with logistics, placements, and really challenging people! I had the privilege of racing with JustMe and Cris Cataldo as a plus one. Learned so much about logistics on this race, and really glad that I did. My shout out to Cris is that she is an awesome race logistician, and learned so much. JustMe was totally inspiring. Loved this experience.
We arrived about an hour early so we could go through registration, dump our stuff, and make the most use of our time with maps and instructions. Once we got the maps, I immediately planned organization (maps 1, 2 and 3), and we set off to determine routes, write down distances, color code, etc. I had my tube go flat on the way, turned out it was a thorn, so it stunk to have to deal with that the night before, but at least it was figured out. We stayed in the cabins which worked out OK. Asleep by 11:30ish, and I was wide awake at 2:30!
Swamp surfing
Sprang up and got dressed ate, and quickly got down to the lodge to get the first O maps. I was the navigator and really wanted to be as familiar as possible with the maps. At 4a, we were off! On to CP1, and Cooper yelled out “Barbara! Don’t look at the map! Just GO!” So I did. On to CP 2. I had a thumb and wrist compass, and the thumb was confusing me (not sure why) and so relied on the wrist throughout. Was calling out bearings, and features, and realized we were a tad south…and started swamp stomping. Bog, splash, trip bog… Crap, we missed the land bridge. And, a bunch of others did too, it seems. I just kept telling everyone GO WEST. Just GO. Heard at the end I was referred to as Moses leading people out of Egypt. I would have rather been at the back of those going over the land bridge, but I’ll take the compliment!?! We took trails to the boat put in. I was definitely sluggish on this transition. We jumped in the boats and followed lights around the lake. Then, off the boats and on to CP 9 and 10 (slight 180 error oops) and did the obligatory swim and back to TA. Refilled water, end of water…didn’t realize what a problem this will be…this transition was really slow, just couldn’t wrap my brain around what was needed! Ecapped a few times-2 or 3 at a time.
Biking bash
Got on the bikes and tore off…had the maps so well organized on my map holder smiling, then BAM the map holder came off. WHA? No! Headed on to the single track and it happened again and again. Stuffed it in my pack—too much stopping. By the time we got toward Segar Road, Cris had taken over the O, which was fine with me—I was slugging. I was going so slow, and couldn’t figure it out. I started with Sahara pants, they are great except the part that converts to shorts was restricting my movement. Was fatigued and feeling low, but then I remembered Silky’s advice “when your attitude about the race changes, fuel!” So I started stuffing my face. Perked up, and we came across casualty #1, a dude lost his teammate. Then #2, a dude bent his chain and didn’t know how to use the chain repair tool. Then, #2, a dude bonked hard and we gave him a fistful of ecaps and a bonk breaker. We got to the paddle and got on the boats pretty quickly after some heckling from Luke. Ecapped once.
Getting to know you…
As if the biking and swamp stomping didn’t give us the chance to get to know each other better…seems to happen on the paddling legs…remember runninghils? Beautiful river run, and went pretty flawlessly except while we portaged, two teams flew over the log. No ecaps…uh oh…
Bike bash #2
Here we go again! As Cris said…hammer! And according to the splits, went better than I had expected…and I ran out of water about halfway through this bike. Eeep. And, forgot Ecaps here too…started to see some of the 6 hour racers.
The final countdown
Got to the TA, no water! And, shame on me, I didn’t tell my teammates. In fact, I was a terrible communicator with my teammates. Never shared when I hit the low point (although, they seemed to know), was terrible about eating and drinking when they brought it up, and for the final O, I was praying I could keep a trot going. Just barely. Navved our last 4 points, and we probably had time for a 5th, but we agreed to the 4. As we were heading for the last and coming in, I felt a chill go through my spine. And, when I got back, realized I narrowly avoided heat induced disaster. Cris gave me a Gatorade and I chugged it, and felt better in MINUTES.
Great race. We got 15th and were ranked.
Things to work on in order:
1. Orienteering under this sort of pressure. I think I pulled with the pack on the disaster from 1 to 2, and then the 180 from 9 to 10. Ugh.
2. Logistics. Really figure out what is needed and test, test, test.
3. Paddling…maybe? Brenda Carlson said she would give me some technique lessons.
4. More bike time, that first bike took it out of me.
5. Faster, stronger, clean it up, and start again at 1.
“Stream of consciousness” while unpacking and cleaning gear:
*Organize what goes where in the pack ALWAYS*Better Ecap system*Smaller sunscreen (so I will actually have it with me!)*way of stowing nutrition without having to deal with the Fort Knox wrappers*Map board fix*job descriptions*map system*new contact paper*Gatorade*List of things to remember like an extra set of race instruction notes!*
Mountain Bike 1:07:27 15.78 mi (4:16 / mi) +68m 4:13 / mi
ahr:139 max:159
Mountain Bike 1:07:25 16.03 mi (4:12 / mi) +112m 4:07 / mi
ahr:131 max:149