Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 31 days ending Jan 31, 2013:

	activity	#	time	miles		km		+m
	Trekking	6	9:30:00	25.5	(22:21)	41.04	(13:53)
	weights	9	6:35:00
	Orienteering	1	5:00:00	8.39	(35:45)	13.5	(22:13)
	Spinning	5	4:02:00	61.0		98.17
	Running	7	3:06:50	13.61		21.9
	Cross country skiing	2	1:40:00	6.5	(15:23)	10.46	(9:34)
	Mountain Bike	1	1:02:00	13.0	(4:46)	20.92	(2:58)
	Paddling activity	1	50:00
	Stretching	1	45:00
	Total	26	32:30:50	128.0		205.99
averages - sleep:7.8 rhr:56 weight:196.4lbs

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Thursday Jan 31, 2013 #

7 AM

Running 40:00 [3] 4.0 mi (10:00 / mi)
ahr:160 max:192 rhr:54 slept:7.0 weight:195.2lbs

Tried to do Treadmill intervals, but my heart rate kept climbing and couldn't get it down...not sure if it was because I did a double yesterday or what.

Wednesday Jan 30, 2013 #

5 AM

Spinning 48:00 [3] 16.0 mi (3:00 / mi)

6 AM

weights 1:00:00 [3]

100 pushups, 135 lb deads, 10lb lats, 12 lb bench 3 level, pull over tri curls pull down tri curls all at 3x45. Except the deads. :)

Monday Jan 28, 2013 #

Running 10:00 [3]

I hit my watch, and don't have stats for any of my workouts on the 28th..guessing a lot.

weights 45:00 [3]

Spinning (Spin Fusion) 1:00:00 [3]
ahr:130 max:165

I looked at my watch a few times, guessing on the HR stuff. Also, the gym is starting a spin fusion class, which is spinning HARD for about 5 min, then mixed in mountain climbers, burpees, pushups, squats, bicycles, and snowcones with 10 and 12 lb weights. Imagine my surprise when I thought it was just going to be spinning. :) Good workout

Saturday Jan 26, 2013 #

Cross country skiing 55:00 [3] 4.0 mi (13:45 / mi)
ahr:125 max:150

Friday Jan 25, 2013 #

6 AM

Running 53:00 [3] 5.0 mi (10:36 / mi)
ahr:150 max:160

Cold. Snowy, dirt roads. Phil inspired me...

Wednesday Jan 23, 2013 #

5 AM

weights 45:00 [3]
ahr:110 max:150

6 AM

Spinning 45:00 [3] 15.0 mi (3:00 / mi)
ahr:145 max:160

Monday Jan 21, 2013 #

Orienteering 5:00:00 [1] 8.39 mi (35:45 / mi)
ahr:108 max:147

Jens took me out on the course, and so fortunately let me make a lot of mistakes, and, showed me new ways of how to more comprehensively orienteer. Loved every minute of it. The five hours flew by for me, but not sure it did for Jens!

C • Great way to learn 4

Sunday Jan 20, 2013 #

Running 15:00 [3] 1.61 mi (9:19 / mi)
ahr:150 max:180 rhr:54 slept:8.0 weight:197.6lbs

Treadmill intervals
Starting to enter weekly weights...need to own up to this and start doing something about it.

Spinning 44:00 [3] 15.0 mi (2:56 / mi)
ahr:130 max:170

weights (100 pushups) 10:00 [3]

Saturday Jan 19, 2013 #

Trekking 1:45:00 [3] 3.5 mi (30:00 / mi)
ahr:120 max:148

Did a few of the CPs around Huron meadows...GI, PP, QD, FL, LP, AD, RW, QW, missed EP, then on to PI EJ.

C • nice loop 4

Friday Jan 18, 2013 #

Running 8:50 [4] 1.0 mi (8:50 / mi)
ahr:150 max:177

weights 35:00 [3]
ahr:120 max:152

Pushups, deadlifts, rows, lat pull downs, invert leg press (up to 250lb 45x3-happy dance!), tricep pulls

Thursday Jan 17, 2013 #

Trekking 1:30:00 [2] 4.5 mi (20:00 / mi)

No HR, got a lunch appointment to discuss business on a walk...great!

C • in the old days 1

6 PM

weights (Boot Camp and Spinning) 1:30:00 [3]
ahr:124 max:167 rhr:54 slept:7.0

Boot camp and spinning, forgot to reset the watch inbetween the two.

Tuesday Jan 15, 2013 #

6 PM

Stretching (The gym with Simon) 45:00 [3]
ahr:120 max:150

In an effort to bring a comfort level at the gym for my son, I bring him along when he takes the notion and just go with it! I have about 25 minutes on the treadmill with a 35lb plate, while he tried out the bike, elliptical and treadmill. :) Turned out he just liked counting out planks, pushups (100!), and ab stuff. Loved saying "C'mon! What are you? A soft cupcake? No! You are an adventure racer!"

Monday Jan 14, 2013 #

6 AM

Running 20:00 [3] 2.0 mi (10:00 / mi)

Ice everywhere...bagged it.

4 PM

Mountain Bike 1:02:00 [3] 13.0 mi (4:46 / mi)

Found myself home with some light left...rode out to Island Lake to the Chill TA. Mostly dirt, some paved out of my sub and onto Kensington. Ice covered at Island Lake, so rode on the grass. My watch is acting up so no HR...used map my ride for distance. Brr! Had to calculate the average wind chill...it was 13.

Saturday Jan 12, 2013 #

2 PM

Trekking 3:30:00 [3] 10.0 mi (21:00 / mi)
ahr:129 max:179 rhr:58 slept:9.0

Big fat sigh.

C • Did you gps log it? 4

Friday Jan 11, 2013 #

weights 35:00 [3]
ahr:123 max:156 rhr:58

Burpees, deadlifts, inverted leg press, planks, push ups (grrrr I HATE push ups but have started to do them EVERY DAY to over the hump), lat pull downs, rows, and them ab extension....drank too much water, thought I was going to puke.

Thursday Jan 10, 2013 #

6 PM

weights 45:00 [3]
ahr:129 max:150

7 PM

Spinning 45:00 [4] 15.0 mi (3:00 / mi)
ahr:143 max:177 rhr:58

Tuesday Jan 8, 2013 #

Running 40:00 [3]
ahr:135 max:172 rhr:58

Snowy slippery run...sighed when I saw only 3 miles...but on the upside when I was briefly on pavement had a faster pace. Gonna keep on, keepin on...

C • My best ever finish feature... 2

Monday Jan 7, 2013 #

Trekking 35:00 [3] 2.0 mi (17:30 / mi)

Used a 35lb plate, worked up to incline 15, then backed off to about 7 for 20 min.

weights 30:00 [3]

Saturday Jan 5, 2013 #

Cross country skiing 45:00 [3] ** 2.5 mi (18:00 / mi)
ahr:125 max:150

Explored Huron Meadows, beautiful! I need to learn how to embrace going downhill, whether on skis or a bike. I'm willing to do a lot, but I am petrified of going down hills unless I am in a sled or toboggan. >sigh<

Friday Jan 4, 2013 #

Trekking 40:00 [3] 2.0 mi (20:00 / mi)
ahr:130 max:145

Did trekking on treadmill with 35lb plate in a backpack . I do minute per incline level up to 15, stay there about 10 min and worked my way down.

C • 35 lbs?!?! 5

Wednesday Jan 2, 2013 #

Note
(sick)

Couple of days off to recuperate from an out patient procedure...blah.

C • on the upside, maybe it will warm up by the time you're back at it 2

Tuesday Jan 1, 2013 #

Trekking 1:30:00 [3] 3.5 mi (25:43 / mi)

Proud lake, beautiful snowy hike...and going down memory lane of CPs from December Chill 2011

Paddling activity 50:00 [3]

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