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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 30 days ending Nov 30, 2019:

activity # timemileskm+m
  Running10 9:51:23 58.41(10:08) 94.0(6:17) 592
  Orienteering3 8:49:01 19.2(27:33) 30.9(17:07) 616
  Spinning7 5:43:33
  Mountain Bike3 5:19:48 44.56(7:11) 71.71(4:28) 956
  weights9 4:55:34 3.97 6.39 2
  Stairmaster3 2:50:55 3.54(48:17) 5.7(30:00) 10
  Paddling activity2 1:00:10
  Total26 38:30:24 129.67 208.68 2175
  [1-5]26 37:11:40

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Saturday Nov 30, 2019 #

9 AM

Spinning 43:47 intensity: (8:51 @0) + (7:33 @1) + (12:23 @2) + (13:56 @3) + (1:04 @4)
ahr:126 max:156

weights 20:08 intensity: (3:35 @0) + (11:37 @1) + (3:56 @2) + (1:00 @3) 0.3 mi (1:06:24 / mi)
ahr:114 max:133

Running 1:03:21 intensity: (5 @0) + (40 @1) + (48:08 @2) + (11:30 @3) + (2:58 @4) 5.5 mi (11:31 / mi) +102m 10:54 / mi
ahr:135 max:157

Friday Nov 29, 2019 #

11 AM

Mountain Bike 1:12:39 intensity: (14:12 @0) + (8:05 @1) + (27:21 @2) + (17:55 @3) + (4:31 @4) + (35 @5) 10.17 mi (7:09 / mi) +271m 6:36 / mi
ahr:121 max:160

Thursday Nov 28, 2019 #

9 AM

Running 39:41 [3] 4.01 mi (9:54 / mi) +16m 9:46 / mi

Huh, HR monitor didn't work?

Easy run with Angel. On a six week break from Segger except for strength. Freewheeling while dealing with lymphedema. For about 6-8 months I have had some unexplained weight gain, a bit of fatigue, and some painful belly distention. I had chalked it up to getting older. I have a new doc that started looking into it more and it turns out I have lymphedema. I have started with an occupational therapist at University of Michigan who specializes in treating lymphedema. She said its on my back, arms abdomen and thighs. The good news is that she thinks it can be resolved, but I have to go 2-3 times a week for 6-8 weeks. She mentioned that I will feel flu like, and she's right. It's a result of cutting through the lymph nodes from the c-section forever ago and the skin removal surgery. Also, it seems that the proteins in dairy, gluten, soy and corn cause lymph blockage and need to lay off until the main treatments are done and then "we'll see." Glad I am dealing with this in the winter.
C • Ay! 3

Tuesday Nov 26, 2019 #

5 AM

Spinning 50:31 intensity: (6:50 @0) + (8:04 @1) + (21:06 @2) + (11:39 @3) + (2:46 @4) + (6 @5)
ahr:128 max:158

weights 25:21 intensity: (3:41 @0) + (20:40 @1) + (42 @2) + (18 @3) 0.48 mi (52:26 / mi)
ahr:110 max:131

8 AM

Orienteering 1:56:05 [1] 3.58 mi (32:26 / mi) +36m 31:27 / mi
ahr:77 max:105

Did some Maybury map updates with Mr. W. He has a knack for it for sure. I struggled on a couple of the areas. Nad really glad we did it. More ideas for Maybury Mayhem. :)

Orienteering 1:26:09 [1] 2.84 mi (30:20 / mi) +74m 28:03 / mi
ahr:75 max:113

Monday Nov 25, 2019 #

7 AM

Running 48:53 intensity: (3:46 @1) + (32:03 @2) + (5:17 @3) + (37 @4) + (7:10 @5) 5.01 mi (9:46 / mi) +22m 9:38 / mi
ahr:138 max:183

Sunday Nov 24, 2019 #

8 AM

Running 1:24:23 intensity: (34 @0) + (39 @1) + (57:58 @2) + (22:41 @3) + (1:16 @4) + (1:15 @5) 9.01 mi (9:22 / mi) +66m 9:09 / mi
ahr:139 max:169

Saturday Nov 23, 2019 #

11 AM

Running 1:29:26 intensity: (1:07 @0) + (57:04 @1) + (9:20 @2) + (8:40 @3) + (2:21 @4) + (10:54 @5) 7.8 mi (11:28 / mi) +122m 10:56 / mi
ahr:128 max:180

C • How is the gravel pit? 2

Friday Nov 22, 2019 #

6 AM

Stairmaster 1:00:09 intensity: (20 @0) + (13:11 @1) + (23:41 @2) + (17:59 @3) + (4:58 @4) 1.33 mi (45:14 / mi) +9m 44:18 / mi
ahr:135 max:157

Thursday Nov 21, 2019 #

5 AM

Paddling activity 39:04 intensity: (5:38 @0) + (16:19 @1) + (6:18 @2) + (8:14 @3) + (2:34 @4) + (1 @5)
ahr:123 max:158

weights 58:35 [2] 1.0 mi (58:36 / mi) +2m 58:17 / mi
ahr:110 max:141

Wednesday Nov 20, 2019 #

6 AM

Stairmaster 1:00:44 intensity: (24 @0) + (7:26 @1) + (26:59 @2) + (22:24 @3) + (3:31 @4) 1.32 mi (46:01 / mi) +1m 45:53 / mi
ahr:138 max:155

Long climb intervals

Tuesday Nov 19, 2019 #

5 AM

Spinning 54:38 intensity: (3:31 @0) + (16:47 @1) + (11:19 @2) + (16:40 @3) + (5:46 @4) + (35 @5)
ahr:132 max:161

weights 40:17 intensity: (6:49 @0) + (22:08 @1) + (7:23 @2) + (3:57 @3) 0.58 mi (1:09:11 / mi)
ahr:115 max:148

Monday Nov 18, 2019 #

Note

After doing a the first floor, I have fired us from doing the second floor flooring project.
C • I’m 4

Sunday Nov 17, 2019 #

Note

Kensington O?
1 PM

Orienteering 2:12:05 intensity: (2:51 @1) + (57:02 @2) + (40:41 @3) + (21:07 @4) + (10:24 @5) 4.01 mi (32:56 / mi) +122m 30:06 / mi
ahr:144 max:167

O meet with Mari C. I had 2 colossal mistakes. She has the making of being a great navigator.

Orienteering 21:26 [1] 0.95 mi (22:34 / mi) +50m 19:24 / mi
ahr:136 max:163

Saturday Nov 16, 2019 #

Note

Whoever said laying LVP is easy LIED.

Friday Nov 15, 2019 #

5 AM

Running 16:04 intensity: (2:32 @0) + (1:25 @1) + (9:27 @2) + (2:40 @3) 1.14 mi (14:05 / mi)
ahr:127 max:146

Warmup run at 10%

weights 42:11 [1] 0.73 mi (57:47 / mi)
ahr:103 max:129

Just had about 1100 sq feet of flooring delivered yesterday. Playing all summer means house projects all winter. Starting when I get home from my work trip today. :/

Thursday Nov 14, 2019 #

5 AM

Spinning 46:29 [2]
ahr:126 max:164

weights 17:02 [2] 0.31 mi (54:56 / mi)
ahr:125 max:160

Paddling activity 21:06 intensity: (15:03 @1) + (5:05 @2) + (58 @3)
ahr:123 max:142

Wednesday Nov 13, 2019 #

7 AM

Stairmaster 50:02 intensity: (19 @0) + (2:55 @1) + (19:52 @2) + (21:42 @3) + (2:20 @4) + (2:54 @5) 0.89 mi (56:14 / mi)
ahr:141 max:168

Keep hearing about Netflix and the treadmill is awesome. So, set it up that way. Oddly, the glare reflects me precisely and watching the movement made me dizzy! Swapped over to the stair master.

Tuesday Nov 12, 2019 #

5 AM

Spinning 50:25 intensity: (1:51 @0) + (18:10 @1) + (5:07 @2) + (21:22 @3) + (3:55 @4)
ahr:131 max:157

We got 9" of snow yesterday. Holy smokes.

Had a terrible headache during the 10k, high HR all weekend. Took yesterday easy and worked a part day. Feel tons better today!

weights 43:38 [1] 0.56 mi (1:17:56 / mi)
ahr:97 max:137

Sunday Nov 10, 2019 #

Event: SMOC Silver Lake
 
1 PM

Orienteering 2:02:15 intensity: (6:35 @0) + (1:01:41 @1) + (31:41 @2) + (17:46 @3) + (1:38 @4) + (2:54 @5) 6.03 mi (20:16 / mi) +250m 17:58 / mi
ahr:123 max:166

Orienteering 51:01 [1] 1.79 mi (28:30 / mi) +84m 24:53 / mi
ahr:103 max:136


Red - Splits

Saturday Nov 9, 2019 #

8 AM

Running 7:24 intensity: (31 @0) + (2:04 @1) + (2:25 @2) + (2:20 @3) + (2 @4) + (2 @5) 0.66 mi (11:13 / mi) +6m 10:54 / mi
ahr:127 max:160

Warmup

Running 1:06:28 intensity: (7 @0) + (15 @1) + (2:56 @2) + (38:01 @3) + (13:43 @4) + (11:26 @5) 6.65 mi (10:00 / mi) +161m 9:18 / mi
ahr:150 max:165

Snowy VASA 10k.

Friday Nov 8, 2019 #

7 AM

Running 1:12:56 intensity: (16 @0) + (24 @1) + (11:58 @2) + (46:04 @3) + (7:39 @4) + (6:35 @5) 8.04 mi (9:04 / mi) +69m 8:50 / mi
ahr:144 max:156

According to the Iceman Pass Rate Chart, i passed 533 riders. Seems almost 1000 were DNS or DNF which is about 20%.
C • DNF/DNS 5

Thursday Nov 7, 2019 #

5 AM

Spinning 37:34 [2]
ahr:118 max:149

weights 23:20 [2]
ahr:109 max:147

Wednesday Nov 6, 2019 #

5 AM

Spinning 1:00:09 intensity: (3:54 @0) + (14:06 @1) + (28:12 @2) + (13:31 @3) + (26 @4)
ahr:128 max:153

Tuesday Nov 5, 2019 #

6 AM

Running 45:03 intensity: (3:29 @1) + (10:56 @2) + (22:59 @3) + (3:32 @4) + (4:07 @5) 4.56 mi (9:53 / mi)
ahr:143 max:192

Tabatas

weights 25:02 [2]
ahr:118 max:152

Dead lift, seal walks, side planks and jump rope.

Monday Nov 4, 2019 #

8 AM

Running 57:44 intensity: (6 @0) + (3:18 @1) + (41:39 @2) + (7:19 @3) + (32 @4) + (4:50 @5) 6.03 mi (9:34 / mi) +27m 9:27 / mi
ahr:130 max:138

Saturday Nov 2, 2019 #

Note

Iceman Cometh Mountain Bike Race
10 AM

Mountain Bike 3:42:41 intensity: (1 @0) + (17:24 @1) + (8:29 @2) + (1:07:20 @3) + (1:01:21 @4) + (1:08:06 @5) 30.87 mi (7:13 / mi) +586m 6:49 / mi
ahr:151 max:174

That was a crazy mud fest! My wave didn’t help, but I’m hearing it was the toughest iceman in a while. 11/42 AG not really sure OA. Of note, I passed 500 riders which seems crazy. Going around in the woods took time but I think worth it. Pretty cool crowd. At one point there was about a mile conga line.

Update final results: passed 340 from Dockery to finish and 11/53 AG.
C • Five hundred! 2
C • That would be soooo frustra... 4

Friday Nov 1, 2019 #

4 PM

Mountain Bike 24:28 intensity: (6:55 @0) + (7:06 @1) + (3:04 @2) + (4:31 @3) + (2:52 @4) 3.52 mi (6:57 / mi) +99m 6:24 / mi
ahr:119 max:157

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