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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 30 days ending Jun 30, 2016:

activity # timemileskm+m
  Orienteering8 25:35:52 50.67 81.54 2012
  Mountain Bike6 10:30:26 120.88(5:13) 194.53(3:14) 1428
  Adventure Race1 8:40:25 50.87(10:14) 81.87(6:21) 92
  Running7 7:55:28 46.18(10:18) 74.32(6:24) 531
  Paddling activity2 2:41:15 10.49(15:22) 16.88(9:33)
  Trekking2 2:26:10 10.14(14:25) 16.32(8:57) 313
  Yoga2 2:00:00
  Stairmaster5 1:41:32 0.69 1.12
  Spinning4 1:38:44
  weights4 1:30:31 4.42(20:28) 7.12(12:43) 7
  Total29 64:40:23 294.34 473.7 4383
  [1-5]29 60:56:10

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Thursday Jun 30, 2016 #

5 AM

Stairmaster 23:49 intensity: (1:39 @0) + (4:42 @1) + (6:40 @2) + (6:41 @3) + (2:47 @4) + (1:20 @5) 0.08 mi (4:54:50 / mi)
ahr:131 max:164

Spinning 26:33 intensity: (10:57 @1) + (5:44 @2) + (6:06 @3) + (2:36 @4) + (1:10 @5)
ahr:131 max:161

weights 23:14 intensity: (12:33 @1) + (4:41 @2) + (5:38 @3) + (22 @4) 1.04 mi (22:20 / mi) +3m 22:09 / mi
ahr:122 max:153

Wednesday Jun 29, 2016 #

7 AM

Running (dirt) 1:41:13 intensity: (1:15 @0) + (2:12 @1) + (53:33 @2) + (39:19 @3) + (1:00 @4) + (3:54 @5) 10.21 mi (9:55 / mi) +99m 9:38 / mi
ahr:138 max:191

light pack

Tuesday Jun 28, 2016 #

6 PM

Orienteering 2:43:50 intensity: (55:47 @0) + (1:18:33 @1) + (16:35 @2) + (11:43 @3) + (1:12 @4) 7.0 mi (23:24 / mi) +184m 21:38 / mi
ahr:98 max:155

3/4 of our Rage team "Team Wreckers" plus ccmarie
MG and I working on Orienteering on a topo that Cooper gave us points for. Lots of conversation on how to work things out. Still more work to do. Fun, fun.

Monday Jun 27, 2016 #

6 AM

Stairmaster 15:00 [3]

Yoga 1:00:00 [3]

Sunday Jun 26, 2016 #

7 AM

Running (15 lb pack) 1:54:15 [3] 9.11 mi (12:32 / mi) +136m 11:59 / mi

1 PM

Paddling activity 1:23:24 intensity: (2:05 @0) + (1:12:55 @1) + (6:10 @2) + (2:14 @3) 4.87 mi (17:07 / mi)
ahr:114 max:132

C • we should paddle up from your turn around point some time 2

Trekking (15 lb pack) 1:07:28 intensity: (12 @0) + (19:08 @1) + (38:41 @2) + (9:27 @3) 4.33 mi (15:35 / mi) +94m 14:36 / mi
ahr:129 max:150

Saturday Jun 25, 2016 #

3 PM

Mountain Bike 1:11:10 [1] 5.44 mi (13:05 / mi) +43m 12:46 / mi

Parts of Jens MTB o.

Mountain Bike 24:08 [3] 4.62 mi (5:13 / mi) +61m 5:01 / mi

Mountain Bike 25:00 [3] 4.62 mi (5:25 / mi)

Friday Jun 24, 2016 #

7 AM

Running 42:23 intensity: (19 @0) + (50 @1) + (11:15 @2) + (21:04 @3) + (1:55 @4) + (7:00 @5) 4.3 mi (9:51 / mi) +57m 9:28 / mi
ahr:145 max:181

Running 30:20 intensity: (3:33 @2) + (22:09 @3) + (4:38 @4) 2.73 mi (11:06 / mi) +86m 10:07 / mi
ahr:146 max:156

Thursday Jun 23, 2016 #

5 AM

Stairmaster 25:05 intensity: (15 @0) + (6:43 @1) + (4:36 @2) + (9:20 @3) + (1:49 @4) + (2:22 @5) 0.08 mi (5:17:51 / mi)
ahr:134 max:167

Spinning 21:51 intensity: (2:55 @1) + (3:38 @2) + (11:14 @3) + (4:04 @4)
ahr:140 max:156

weights (Boot camp) 24:37 intensity: (14:34 @1) + (5:09 @2) + (4:50 @3) + (4 @4) 1.26 mi (19:32 / mi)
ahr:120 max:151

Wednesday Jun 22, 2016 #

6 AM

Running 1:17:22 intensity: (6 @0) + (10:17 @1) + (47:40 @2) + (15:42 @3) + (31 @4) + (3:06 @5) 8.11 mi (9:32 / mi) +69m 9:18 / mi
ahr:135 max:184

Run around with my neighbor. Few stops.

Monday Jun 20, 2016 #

6 PM

Orienteering 2:12:51 intensity: (19 @0) + (1:36:31 @1) + (23:21 @2) + (11:31 @3) + (1:09 @4) 4.09 mi (32:29 / mi) +193m 28:20 / mi
ahr:118 max:153

Flag pickup with hubs. At kind of the last minute he asked to go, which was nice. I out together a 20 lb pack and off we went! Had to change route plans kind of on the fly and hit the wrong hill heading in for 96 and struggled to see the reentrant to the one north of the marsh. Rather hot and buggy. I must be sweet, the deer flies LOVE me.

Sunday Jun 19, 2016 #

Note

Helped with the Nitrogaine. Nice showing of racers! Great job to all who participated and props to Mr. Wonderful for a great course.

Saturday Jun 18, 2016 #

Event: Nitrogaine II
 
Event: South Coast Adventure Race
 
10 AM

Adventure Race 8:40:25 intensity: (1:10 @0) + (2:34:01 @1) + (3:42:07 @2) + (2:02:58 @3) + (19:34 @4) + (35 @5) 50.87 mi (10:14 / mi) +92m 10:10 / mi
ahr:131 max:159

Got better from my cold and went to Anherstburg to meet up with Funderstormin for SCAR!!! Had wanted to race with her for a while and looked forward to the opportunity!

The first 75% of the race went all right save for a couple of bike turns that were a little hard to decipher on the maps, but we made our way through Trek 1, bike for several points, the paddle, and then bike to Trek 2.

The Trek 2 map was a satellite image that I couldn't make ANY sense of...and there were some trails and waterways, but couldn't tell the different on the map. This map broke me! We left the section having left a few behind, and left to late to meet the race end cutoff--I really thought the finish was closer and got too sloppy to look--what a silly mistake! What a bummer. I hate, hate to be late, and Funderstormin does too! Ah, al these lovely lessons learned---on the clock no less.

Pretty day, got rather warm! The paddling section felt nice. Rob and Andy, you broke my heart this year! But I'll be back....

Friday Jun 17, 2016 #

Orienteering 4:00:00 [2]

Helped Jens hang flags and set points by bike and foot. Tracked on my watch but turns into many entries. Nitrogainers will have a lot of fun!

Wednesday Jun 15, 2016 #

Note

Worst cold ever. I hope I don't die.

In other news, I did the fancy pants bike fitting. Yep, worth every penny. Swapped a few things around and moved some other stuff and the before and after pic were pretty shocking. We'll see what it proves out there! Thanks JustMe and michellegreen for the recommendation to go.

I also stopped to get cold medicine (I never do that) and the store had Larabars on quick sale for .49 each....I bought many. I felt like I was stealing.
C • Feel Better! 1

Tuesday Jun 14, 2016 #

7 AM

Running 46:37 intensity: (45 @1) + (11:01 @2) + (29:57 @3) + (2:54 @4) + (2:00 @5) 5.07 mi (9:12 / mi) +38m 8:59 / mi
ahr:144 max:183

Felt a cold coming...hard to breathe :(

Monday Jun 13, 2016 #

7 AM

Yoga 1:00:00 [1]

Sunday Jun 12, 2016 #

7 AM

Mountain Bike (paved/dirt) 4:00:56 intensity: (12:26 @0) + (2:32:23 @1) + (59:43 @2) + (16:04 @3) + (20 @4) 50.5 mi (4:46 / mi) +538m 4:37 / mi
ahr:116 max:153

Fun bump around with ccmarie and byrnedfish. Started very very sluggish....but came around.

Saturday Jun 11, 2016 #

7 AM

Orienteering 5:03:02 intensity: (44:26 @0) + (4:02:06 @1) + (7:33 @2) + (8:57 @3) 11.38 mi (26:38 / mi) +477m 23:34 / mi
ahr:100 max:143

Course set up with Mr. Dubs. So hot.

Friday Jun 10, 2016 #

4 PM

Orienteering 2:32:17 intensity: (37:00 @0) + (1:42:38 @1) + (6:30 @2) + (6:09 @3) 5.01 mi (30:24 / mi) +91m 28:46 / mi
ahr:98 max:148

Bump around on the cooper map with Andy. We decided on the southern part to look for stuff. We found it. :)

Mountain Bike 41:18 intensity: (44 @1) + (5:42 @2) + (23:30 @3) + (11:03 @4) + (19 @5) 5.11 mi (8:05 / mi) +162m 7:21 / mi
ahr:146 max:158

Murray with Andy. My shoe kept getting unclipped on the steep ascents. Grr.

Thursday Jun 9, 2016 #

5 AM

Stairmaster 21:16 intensity: (3:01 @0) + (2:09 @1) + (8:58 @2) + (7:03 @3) + (5 @4) 0.18 mi (1:55:14 / mi)
ahr:124 max:151

Spinning 23:32 intensity: (6:02 @1) + (7:23 @2) + (6:24 @3) + (3:43 @4)
ahr:135 max:155

weights 26:34 intensity: (24 @0) + (13:17 @1) + (7:38 @2) + (3:22 @3) + (1:26 @4) + (27 @5) 1.31 mi (20:13 / mi) +3m 20:05 / mi
ahr:123 max:159

Wednesday Jun 8, 2016 #

8 AM

Running 33:11 intensity: (37 @0) + (23:33 @1) + (7:54 @2) + (1:07 @3) 3.25 mi (10:13 / mi) +19m 10:02 / mi
ahr:121 max:140

Tuesday Jun 7, 2016 #

7 AM

Running 30:07 intensity: (10 @1) + (3:24 @2) + (22:14 @3) + (24 @4) + (3:55 @5) 3.4 mi (8:51 / mi) +28m 8:38 / mi
ahr:148 max:201

8ish pound pack. 201?
6 PM

Orienteering 2:02:18 intensity: (19 @0) + (47:58 @1) + (51:15 @2) + (21:59 @3) + (26 @4) + (21 @5) 6.05 mi (20:13 / mi) +319m 17:22 / mi
ahr:127 max:170

Started with heavy pack and did not hesitate to give it to Tizoc. Dude can move in the woods. Tried to track splits. I naved on about a third of them he def did the harder ones. Still were times I could not make heads or tails of the terrain.

Monday Jun 6, 2016 #

7 AM

Mountain Bike 1:00:54 intensity: (30 @0) + (9:02 @1) + (27:57 @2) + (20:30 @3) + (2:55 @4) 16.03 mi (3:48 / mi) +180m 3:40 / mi
ahr:135 max:155

Wow. What a difference a day makes, PRd my ride to work. 17 lb pack #thankgodforsmallfavors
C • hope there's a tow rope on your bike 5
5 PM

Mountain Bike 1:05:25 intensity: (52 @0) + (46:19 @1) + (15:12 @2) + (3:02 @3) 15.53 mi (4:13 / mi) +184m 4:04 / mi
ahr:119 max:140

Sunday Jun 5, 2016 #

12 PM

Orienteering 3:27:46 [3] 8.65 mi (24:01 / mi) +458m 20:38 / mi

Aaaand the wheels fell off that was rough.

Orienteering 1:01:33 [3] 2.28 mi (27:00 / mi) +79m 24:22 / mi

Went back for the ones I missed. I can't even look at my track. I'm sure I will later...thanks Jens for going back out with me!
C • I looked at your track 2

Saturday Jun 4, 2016 #

12 PM

Orienteering 2:32:15 intensity: (37:13 @0) + (1:47:02 @1) + (2:33 @2) + (5:27 @3) 6.21 mi (24:31 / mi) +211m 22:11 / mi
ahr:96 max:135

Friday Jun 3, 2016 #

4 PM

Paddling activity 1:17:51 intensity: (23:11 @0) + (51:06 @1) + (3:34 @3) 5.62 mi (13:51 / mi)
ahr:92 max:107 shoes: S. S. Fragile Flower

Mountain Bike 1:41:35 intensity: (41 @0) + (13:00 @1) + (21:55 @2) + (42:24 @3) + (21:04 @4) + (2:31 @5) 19.03 mi (5:20 / mi) +260m 5:07 / mi
ahr:140 max:163

Thursday Jun 2, 2016 #

5 AM

Stairmaster 16:22 intensity: (12 @0) + (3:57 @1) + (12:07 @2) + (6 @3) 0.35 mi (46:47 / mi)
ahr:129 max:138

Spinning 26:48 intensity: (8:06 @1) + (5:24 @2) + (9:50 @3) + (3:28 @4)
ahr:134 max:153

weights 16:06 intensity: (8:14 @1) + (3:43 @2) + (3:40 @3) + (29 @4) 0.81 mi (19:52 / mi) +1m 19:47 / mi
ahr:124 max:152

had to leave early for a meeting

Wednesday Jun 1, 2016 #

6 PM

Trekking (With some running.) 1:18:42 intensity: (14 @0) + (30:36 @1) + (31:18 @2) + (15:36 @3) + (58 @4) 5.81 mi (13:33 / mi) +219m 12:08 / mi
ahr:126 max:152

TNT Wednesday edition with ccmarie and Michellegreen practicing quick pace hike.

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