Training Log Archive: Work4justiceIn the 31 days ending May 31, 2013:
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Friday May 31, 2013 #
Note
Hung out at the LBS for a few before gardening. Learned about the chain connecter thingy Tony mentioned, how to tighten cables, adjust gear systems and true a wheel. Too bad it's about impossible to fix a pedal on a trail. Yep, I'm Ms. Fixit just like in the Richard Scary books. Except they were usually dudes.
Thursday May 30, 2013 #
7 AM
Running (Hill intervals) 20:41 [3]
shoes: Vibram Five Finger Bikala
Sandy hill!
weights 45:00 [3]
shoes: Vibram Five Finger Bikala
Wednesday May 29, 2013 #
6 AM
Mountain Bike (Dirt Road/two-single trac) 1:15:00 [3]
shoes: Giant Talon
Well. I went out this morning instead of catching up on email. I read Hilary's entry and thought, gee, that does sound blissful. This ride was definitely an AR training ride. One thing I accomplished that I needed to do was fall while clipped in. Luckily, it happened twice! :) Headed out, started to rain, the roads were mucky and the gravel pits at Island Lake were worse. Did the nemesis, headed northeastish on some two track/single track new to me (overgrown) and made it to mile marker 1 on blue, and rode that (bushwhacked really, it was bowed down from all the rain) to Spring Mill, then double backed on the two track and headed home. No data, and no idea mileage. Good ride though.
7 PM
Orienteering (USGS practice) 1:38:00 [3] 3.6 mi (27:13 / mi)
ahr:100 max:146 shoes: INOV8 315
Did some slow USGS training at Bishop. Used Jens training map and did several of his points and added a couple of my own to practice going around ridges and going across featureless territory. Probably easy stuff, but need the practice! One thing that was a consistent mistake was underestimating distance...but it seems I spiked everything. It was hard to QR it for some reason. Anyway, working on it!
Tuesday May 28, 2013 #
Note
I have been gardening every spare minute I have, not great for training purposes but damned good for my soul. Had to put stuff in that five yards of dirt I moved around, don't ya know.
Monday May 27, 2013 #
Mountain Bike (Dirt Road/two-single trac) 1:15:00 [3] 15.0 mi (5:00 / mi)
No watch data, forgot to charge. Rode out to Island Lake to meet Michelle, and we did some two track out in the gravel pits, then onto blue then her chain broke. I had my chain repair tool, and I literally have an appt at my LBS on Wednesday to learn how to do this. We got the pin out, but couldn't get it to link. So, not as many miles as we have intended! Hiked a bike back, then rode home. Had to get home to plant my veg and flower garden. Phew!
Sunday May 26, 2013 #
Orienteering (4K course) 1:50:00 [3] 4.5 mi (24:27 / mi)
ahr:126 max:170 shoes: INOV8 315
Beautiful day at Yankee Springs! Ever have one of those experiences where you wish you could toss your worst. It was painful. Bobble SO BAD on 1. I wanted to go back and crawl under a table and call it a day, but I realized that Mark Voit would sent my sorry butt back out on the course. 8 lb pack. Next season ditching it for at least a few meets...
#1 Once I got there after going every which way but loose...it was glorious. I got confused on the line types for the trails and well, 30 minutes later.
#2 Took a bearing and went over the trail, needed to get confidence back. I went far out of my way, but it was glorious to get to the ridge, cut across and get to 2.
#3 This was my favorite.
#4 Got it off a bearing, and then headed on the trail, and realized I should check the trail junction, glad I did. Boogied up the trails to #5.
#5 Entry on 5 I thought was well until my ankle rolled. In the midst of the immediate pain, I crawled to the control, pulled myself to the punch, then let myself agonize.
#6 Avoided the beeline by going north crossing 2 trails then shimmying along the trail. Caught the quick south on the trail and took a bearing into 6. Mark, thanks for reading my mind on the hill work I need to do. :)
#7 Took trails south to the powerlines (yeehaw) and then went through the waterbodies.
#8 Followed reentrant. Then ran back. Decided it was a compliment that Voit's kid said it was a good run, despite #1.
What I learned:
1. While trails can be helpful, when there are several, I need to be more careful. Can be as bad as contours until I am better at this.
2. There was one reason that made me hate this today, there were way more than that that remind me how much I love it.
3. Holding a bearing needs to be in concert with the terrain. Sometimes I forget that.
#1 Once I got there after going every which way but loose...it was glorious. I got confused on the line types for the trails and well, 30 minutes later.
#2 Took a bearing and went over the trail, needed to get confidence back. I went far out of my way, but it was glorious to get to the ridge, cut across and get to 2.
#3 This was my favorite.
#4 Got it off a bearing, and then headed on the trail, and realized I should check the trail junction, glad I did. Boogied up the trails to #5.
#5 Entry on 5 I thought was well until my ankle rolled. In the midst of the immediate pain, I crawled to the control, pulled myself to the punch, then let myself agonize.
#6 Avoided the beeline by going north crossing 2 trails then shimmying along the trail. Caught the quick south on the trail and took a bearing into 6. Mark, thanks for reading my mind on the hill work I need to do. :)
#7 Took trails south to the powerlines (yeehaw) and then went through the waterbodies.
#8 Followed reentrant. Then ran back. Decided it was a compliment that Voit's kid said it was a good run, despite #1.
What I learned:
1. While trails can be helpful, when there are several, I need to be more careful. Can be as bad as contours until I am better at this.
2. There was one reason that made me hate this today, there were way more than that that remind me how much I love it.
3. Holding a bearing needs to be in concert with the terrain. Sometimes I forget that.
Friday May 24, 2013 #
Mountain Bike (Dirt road biking) 1:17:00 [3] 15.7 mi (4:54 / mi)
ahr:117 max:148 shoes: Giant Talon
First ride with the clips went well! Little chilly, little windy, but with all the fiddling with the clips, I am surprised that I got the time I got on the miles. The northern wind as I was doing the last 6 or 7 miles was frustrating! But I got to thinking, as I am racing, or riding or whatever, I will remember this and other rides where I felt like I was pedaling to stay in place and in fact I did go somewhere! :) Maybe the HR monitor went out for about 5-10 minutes it seems...also had about 6 lbs in backpack.
Thursday May 23, 2013 #
6 PM
weights warm up/down 5:00 [3]
weights 40:00 [3]
ahr:94 max:119
3x45 with 30 sec rest Chin Dip Assists at first 150lb, then 165lb
3x45 with 30 sec rest full arm pulleys 28lb
3x45 with 30 sec rest lat pull downs 60lb, the 55lb
3x45 with 30 sec rest each back, tilt and straight free weight chest presses. Used 15 lb for first round, then 12s for the other 2 rounds.
3x15 with 1.5min rest 90lb row pulls
3x45 with 30 sec rest full arm pulleys 28lb
3x45 with 30 sec rest lat pull downs 60lb, the 55lb
3x45 with 30 sec rest each back, tilt and straight free weight chest presses. Used 15 lb for first round, then 12s for the other 2 rounds.
3x15 with 1.5min rest 90lb row pulls
7 PM
Spinning 1:00:00 [3]
ahr:132 max:162
Whoa there! Big difference in HR from bike to spin. Because it was just yucky outside decided to go to the gym instead of running. And, I didn't bike because my new crankbrothers candy pedals are being put on my bike! I pick it up tomorrow with my new Pearl Izumi's. :) Hot dog!
Spinning warm up/down 6:00 [3]
ahr:119 max:89
Tuesday May 21, 2013 #
7 AM
Running 54:30 [3] 5.7 mi (9:34 / mi)
ahr:158 max:183 shoes: Vibram Five Finger Bikala
6 lb pack on dirt roads. No HR spike. Hmmmm.....
Monday May 20, 2013 #
6 PM
Mountain Bike (Dirt Road/two-single trac) 29:48 [3] 6.0 mi (4:58 / mi)
ahr:144 max:156 shoes: Giant Talon
Had a 8lb pack. Took Peer to Rushton to Silver lake to the back way into the bad lands of Island Lake and straight to my nemesis, that sandy reentrant that claimed my second endo. Went through once, stopped, walked it out. Second time back through, lost my nerve a little and stopped. Third time, BAM! Fourth time, BAM. Take that!
Rode over to a sandy hill to do hill repeats.
Rode over to a sandy hill to do hill repeats.
Running (Hill repeats) 12:41 [3] 0.9 mi (14:06 / mi)
ahr:160 max:170 shoes: INOV8 315
UGH. Clearly need to do more of these. Had a weighted pack. Ran up this really sandy hill that Jens and Cooper showed me, ran down, then ran back up again, 5 times. Yup. Something I gotta do a lot.
C • 5
Trekking (lunges and hops) 10:00 [3]
shoes: INOV8 315
Forgot to start the watch. Weighted pack.
Mountain Bike (Dirt Road/two-single trac) 31:50 [3] 6.3 mi (5:03 / mi)
ahr:148 max:159 shoes: Giant Talon
Spun a bit around the bad lands and headed home via Rushton. Couple of hills, and tried to stay in high gear. Weighted pack
Saturday May 18, 2013 #
9 AM
Paddling activity 1:14:00 [3]
ahr:83 max:124
Went to a "learn to row" seminar. We "ergged" for about 30 minutes, and then was on the water for another hour or so. So amazing the timing and balance of strength. Loved it!
1 PM
Orienteering 1:44:00 [3] 3.7 mi (28:06 / mi)
ahr:131 max:212
Didn't warm up and got the early spike in HR. Grr.
Went to set controls for the meet tomorrow with Ali. The first was my favorite, lots of lily of the valley around. So pretty!
A couple of things happened. I bobbled on one, but as I was backtracking, I was able to pinpoint where I was on the map and used a reentrant to get to the location. Also, I entered sooner than I thought on another, but got lucky and compassed a lot and got there.
So much fun, I had a great time hanging the flags!!!
Went to set controls for the meet tomorrow with Ali. The first was my favorite, lots of lily of the valley around. So pretty!
A couple of things happened. I bobbled on one, but as I was backtracking, I was able to pinpoint where I was on the map and used a reentrant to get to the location. Also, I entered sooner than I thought on another, but got lucky and compassed a lot and got there.
So much fun, I had a great time hanging the flags!!!
Friday May 17, 2013 #
Note
Moved four yards of dirt. 'Nuf said.
Wednesday May 15, 2013 #
6 PM
Mountain Bike (Road bike) 40:00 [3]
Paddling activity 45:00 [3]
Tuesday May 14, 2013 #
6 PM
Mountain Bike (Dirt Road mostly) 55:00 [3] 12.5 mi (4:24 / mi)
ahr:143 max:154
Weighted pack. Maybe 10 lbs? Did the hills on Rushton for a bit then headed to the gym.
weights (Upper Body/abs) 45:00 [3]
ahr:100 max:130
180 degree Free weight presses 12lb@45 x 3 with 20 sec rest
135 degree Free weight presses 12lb@45 x 3 with 20 sec rest
90 degree Free weight presses 12lb@45 x 3 with 20 sec rest
Tri pulls 40lb@45 x 3 with 20 sec rest
Row pulls 90lb@15 with 20 sec rest
What seemes like a million leg lifts...kept losing count
Pulleys-28lb@45 with 20 sec rest (those got HARD)
I usually rest a couple few minutes in between each set.
135 degree Free weight presses 12lb@45 x 3 with 20 sec rest
90 degree Free weight presses 12lb@45 x 3 with 20 sec rest
Tri pulls 40lb@45 x 3 with 20 sec rest
Row pulls 90lb@15 with 20 sec rest
What seemes like a million leg lifts...kept losing count
Pulleys-28lb@45 with 20 sec rest (those got HARD)
I usually rest a couple few minutes in between each set.
Mountain Bike (South Lyon path) 20:00 [3] 5.0 mi (4:00 / mi)
ahr:143 max:150
Weighted pack. Maybe 10 lbs? Noticed I went a touch faster than GYB. Amazing how much better I ride when my tire is fully inflated! :)
Monday May 13, 2013 #
7 AM
Running (warm up) 5:00 [3] 0.5 mi (10:00 / mi)
shoes: North Face GTX
Running 31:55 [3] 3.4 mi (9:23 / mi)
ahr:155 max:166 shoes: North Face GTX
Trekking (lunges) 2:10 [3]
ahr:156 max:157 shoes: North Face GTX
Saturday May 11, 2013 #
Orienteering 1:48:00 [3] 4.98 mi (21:41 / mi)
ahr:125 max:156 shoes: North Face GTX
Did the PLRA Orange with Jennifer Kilbourne. I seem to not have the map...I think I left it with Michael Li when I dropped off controls post meet. Using the Perm course map to remember stuff....
#1 Fairly Straightforward.
#2 Convinced Jennifer we should beeline as much as possible. We didn't hold the bearing well, and let a very deep swampy area fool us. We bobbled, hopped up on a ridge and kept going, got to it.
#3 Beelined and got it.
#4 Followed a bit of trail and then up to the reentranty thingy.
#5 Definitely a decision here to beeline or use trail. Wound up using trail and went up a very nice hill! Thanks Jens, Michael and Tony!
#6 Trail went to it.
#7 (Can't remember the location)
#8 Was my favorite, beautiful woods going into it. And I like pits. :)
#9 Bushwhack, bushwhack, bushwhack. :)
#10 That was tough. Bobbled A LOT. Then, took a bearing from a major feature.
Lots of fun!
I learned:
1. Practicing beelining is important.
2. Need to find a way to hold myself better to a bearing. We nicknamed ourselves Zig and Zag.
3. Need to better determine when trail or beeline is better. I think that at this stage in my learning, keeping with the beeline is better for future accomplishments, just getting used to it and practicing features.
Fun stuff!
#1 Fairly Straightforward.
#2 Convinced Jennifer we should beeline as much as possible. We didn't hold the bearing well, and let a very deep swampy area fool us. We bobbled, hopped up on a ridge and kept going, got to it.
#3 Beelined and got it.
#4 Followed a bit of trail and then up to the reentranty thingy.
#5 Definitely a decision here to beeline or use trail. Wound up using trail and went up a very nice hill! Thanks Jens, Michael and Tony!
#6 Trail went to it.
#7 (Can't remember the location)
#8 Was my favorite, beautiful woods going into it. And I like pits. :)
#9 Bushwhack, bushwhack, bushwhack. :)
#10 That was tough. Bobbled A LOT. Then, took a bearing from a major feature.
Lots of fun!
I learned:
1. Practicing beelining is important.
2. Need to find a way to hold myself better to a bearing. We nicknamed ourselves Zig and Zag.
3. Need to better determine when trail or beeline is better. I think that at this stage in my learning, keeping with the beeline is better for future accomplishments, just getting used to it and practicing features.
Fun stuff!
C • Nice 2
2 PM
Orienteering 1:07:00 [3] 3.03 mi (22:07 / mi)
shoes: North Face GTX
Picked up white and yellow controls post meet. We made it interesting by bushwhacking across following the shoreline and identifying features. Fun!
Wednesday May 8, 2013 #
Paddling activity 1:30:00 [3] 6.0 mi (15:00 / mi)
Paddle with Michelle at Kent Lake. Beautiful night except the little rain storm! :)
Tuesday May 7, 2013 #
Note
Backing off a little this week, so much yard work to do, and work is a little nuts. Will be at the O-meet on Saturday-can't miss that! Also, I am working on a training plan for the Fury. Let me know if you have any suggestions! Good luck everyone on the final push for the Rage! :)
Monday May 6, 2013 #
7 AM
Running warm up/down 4:00 [3]
ahr:138 max:179 shoes: Vibram Five Finger Bikala
Warm ups are in order! I have this thing that I have been dealing with where my heart rate spikes in the first 5-10 minutes if I don't warm up--and it seems to be specific to running?
Running 36:00 [3] 4.0 mi (9:00 / mi)
ahr:157 max:167 shoes: Vibram Five Finger Bikala
Trekking 15 [3] 1.0 mi (15 / mi)
Worked on pacing averages. On a dirt road, doing what I would call a hiking hustle, I did .02mi for 25 paces (average), then .05mi for 50 paces, and about .1 for 105 paces. Will figure out how this all translates onto a map, into km, accommodate for woods, etc.
Sunday May 5, 2013 #
Note
Took my son out on the yellow course today. My son has autism and ADHD, and along with a fixation to wear his black sweatshirt. With all this, stayed on course somewhat and I feel thrilled that we got through it!
Saturday May 4, 2013 #
Adventure Race race 2:45:00 [3] 15.38 mi (10:44 / mi)
ahr:151 max:170 shoes: North Face GTX
Get Your Bearings Adventure Race. Lots of fun, and Ali is amazing. It was trek 3 controls, canoe, bike (dirt roads then single track), and trek. That's all I got to say. Oh, and I need gaiters. Legs are a mess.
Thursday May 2, 2013 #
6 PM
Mountain Bike 1:52:00 [3] 14.0 mi (8:00 / mi)
ahr:141 max:167
Murray Lake with Ali and Michelle! Michelle and Ali are amazing powering up the hills! I got there a tad before them, and went up and down the hills on the dirt road, then we went off to the Murray Lake trail plus the extension. Great place to ride! I struggled in several spots, and am learning the disadvantages to shifting too much. Thanks Michelle and Jens for noticing and bringing it up. Seems I need to figure out time intervals of no shifting, and gradually grow them. Also Michelle another great piece of advice, look at the trail well up ahead instead of just two feet in front you! :) Any other sage advice? I staying in gear struggle powering up the hills (probably a strength issue) and not letting a root "garden" or a pile of logs shoot my confidence. I stopped way too much.
8 PM
Trekking 1:07:00 [3] 4.0 mi (16:45 / mi)
ahr:122 max:146
Broke out the headlamps! Fun hike around Bishop...
Wednesday May 1, 2013 #
7 AM
Running 48:00 [3]
shoes: Vibram Five Finger Bikala
Did a combination of running, lunges, hill repeats, and frog hops.
1. 100 lunges-3 min-AHR 110
2. Run-5 min (.5mi)-AHR 146
3. Hill repeats-23 min- AHR 150
4. Lunge/Frog hop combo-7 min- 142
5. Run-10 min (1mi) Also came across a turtle out in the road and ran gently at a slower pace to the marsh, named it freedom and let it go. At the same time I heard a crane SQUAWKING at me, and it's posse came around. Oops. A nest.
Enough excitement for me!
1. 100 lunges-3 min-AHR 110
2. Run-5 min (.5mi)-AHR 146
3. Hill repeats-23 min- AHR 150
4. Lunge/Frog hop combo-7 min- 142
5. Run-10 min (1mi) Also came across a turtle out in the road and ran gently at a slower pace to the marsh, named it freedom and let it go. At the same time I heard a crane SQUAWKING at me, and it's posse came around. Oops. A nest.
Enough excitement for me!