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Training Log Archive: Work4justice

In the 31 days ending Oct 31, 2013:

activity # timemileskm+m
  Mountain Bike7 10:23:15 114.15(5:28) 183.71(3:24) 741
  Trekking6 6:15:20 16.66(22:32) 26.81(14:00) 6
  Orienteering4 5:28:37 14.03(23:25) 22.58(14:33) 37712 /14c85%
  Spinning3 3:42:41 51.97(4:17) 83.64(2:40) 8
  Running3 3:07:05 15.15(12:21) 24.38(7:40) 418
  weights4 1:47:13 3.53(30:20) 5.69(18:51) 4
  Paddling activity1 1:45:44 6.34(16:41) 10.2(10:22) 18
  Stretching1 42:14 1.25(33:47) 2.01(20:59)
  Stairmaster3 36:11 0.4 0.64 470
  Yoga1 8:00
  Total21 33:56:20 223.49 359.67 204212 /14c85%
  [1-5]21 31:11:47

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Wednesday Oct 30, 2013 #

5 AM

Spinning 1:20:06 intensity: (5:53 @0) + (5:01 @1) + (35:35 @2) + (33:37 @3) 25.25 mi (3:10 / mi) +1m 3:10 / mi
ahr:131 max:158

Stairmaster (35 floors) 5:50 intensity: (16 @1) + (38 @2) + (4:56 @3) 0.2 mi (29:09 / mi) +70m 13:58 / mi
ahr:141 max:152

C • I would be motivated to do ... 2

weights 9:06 intensity: (2:27 @0) + (5:44 @1) + (55 @2) 0.27 mi (33:40 / mi)
ahr:102 max:121

A million leg lifts and tricep exercises off the bench. Ouch.
C • A million? 2

Stairmaster (35 floors) 6:26 intensity: (8 @0) + (2 @1) + (37 @2) + (5:39 @3) 0.2 mi (32:09 / mi) +70m 15:24 / mi
ahr:146 max:159

weights 11:37 intensity: (6:48 @0) + (2:55 @1) + (1:54 @2) 0.69 mi (16:51 / mi) +1m 16:46 / mi
ahr:91 max:134

Planks and stretching.

Tuesday Oct 29, 2013 #

5 PM

Stretching (Functional Training) 42:14 intensity: (2:40 @0) + (1:42 @1) + (6:35 @2) + (30:01 @3) + (1:16 @4) 1.25 mi (33:47 / mi)
ahr:141 max:165

Tried the new functional training being offered by powerhouse. Not sure if its a real deal situation or another gimmick truly. Seems a lot like cross fit. Turns out it was a big deal that I lasted 43 minutes. I think if I had eaten more during the day (late breakfast due to a blood test and never got to lunch or dinner) I may have gone longer. I did a arm weight thingy, pushing a punching bag, and a ball squat thing. I thought this is it? Then they got me on flipping the tire and they pulled me out to do some other things. I guess i didn't have a soft touch...in their opinion. Got on to these single leg things where my other leg was in a harness, and did a bunch of those, told her I wanted to keep going and did ladder pushups, scissors, single leg box lunges, sledgehammering, wall climbs and squats once I was up there, tick tocks, wall balls in combo with mountain climbers, pushups off the bar, and I think some other stuff. Yelled at me a lot asking if I was tired. I yelled back, I'm not tired! Until I was. Seemed good. Wondered what it would have been like with all y'all in there.
C • I'm tired just reading the ... 3

Sunday Oct 27, 2013 #

Event: SMOC Chilson Impoundment
 
10 AM

Orienteering (Hanging controls) 17:31 intensity: (1:46 @0) + (6:18 @1) + (5:03 @2) + (4:24 @3) 0.91 mi (19:15 / mi) +16m 18:15 / mi
ahr:118 max:149 spiked:5/5c shoes: North Face GTX

4 PM

Orienteering (Picking up controls) 45:37 intensity: (1:57 @0) + (23 @1) + (19:35 @2) + (23:42 @3) 2.42 mi (18:51 / mi) +91m 16:53 / mi
ahr:135 max:158 spiked:4/4c shoes: North Face GTX

Great meet, unbelievable turnout!
C • Great job, thanks! 3

Saturday Oct 26, 2013 #

3 PM

Orienteering 1:32:05 intensity: (3:51 @0) + (31:27 @1) + (41:58 @2) + (14:49 @3) 3.39 mi (27:10 / mi) +73m 25:28 / mi
ahr:120 max:153 spiked:3/5c shoes: North Face GTX

Hanging flags for the o meet. One of the controls had a missing streamer altogether and I was super sure of where I was. Another one fell off?!? Bugger! The one that fell off was one of the tougher controls I think! I see what I did now, of course hindsight is 20/20. I came from the south, but I think I relo'd OK, then got to the spot, then found the streamer on the ground. Then the skies opened and a huge rain storm started, AH! Bobbled on another, but it was a quick bobble cause it was pouring! Really affected my concentration, for sure.

On the day of the meet I also found out that one of the controls I hung was about 5-10m(ish?) to the south of Ali's streamer. I must have used a hunter's streamer or something. Ali and I talked about it, and it seems perhaps prepping streamers with dates/SMOC and the control number is good if there is time.

Fun, fun, fun.
C • i had some fall off at Peach Mountain 1

Friday Oct 25, 2013 #

12 PM

Mountain Bike (Dirt road) 23:43 intensity: (33 @0) + (1:18 @2) + (20:57 @3) + (55 @4) 5.0 mi (4:45 / mi) +18m 4:41 / mi
ahr:150 max:164

Out to ILRA

Mountain Bike (Drills) 34:28 intensity: (1:44 @0) + (16:54 @2) + (13:56 @3) + (1:54 @4) 4.43 mi (7:47 / mi) +1m 7:47 / mi
ahr:135 max:168

Um, thought I was doing hill repeats!

Mountain Bike (single track/badlands) 2:03:00 intensity: (5:28 @0) + (4:06 @2) + (1:36:56 @3) + (16:30 @4) 19.0 mi (6:28 / mi) +118m 6:21 / mi
ahr:149 max:171

Met up with Shrek Feet...bumped around and had fun.

Mountain Bike (Dirt road) 33:23 intensity: (44 @0) + (12:59 @2) + (19:40 @3) 4.64 mi (7:12 / mi) +35m 7:02 / mi
ahr:132 max:152

Home-had a bad spill going up the hill into the badlands, tire right out from under me and hit the knee. Yowza that hurt.

Thursday Oct 24, 2013 #

9 AM

Running (Hill repeats) 51:37 intensity: (4:05 @0) + (38 @1) + (8:44 @2) + (22:49 @3) + (15:21 @4) 4.19 mi (12:19 / mi) +79m 11:38 / mi
ahr:150 max:168 shoes: North Face GTX

Did Yellow, and re-did the hill along Grand River 5x and the other hill of Kensington 3x. Good news/bad news--had to stop a few times to retighten my running tights, surprisingly way too big for me this season. Bad news, turned my ankle and had to hobble out...bummer.
C • Feeling better then, eh? 2

Trekking (Walking off rolled ankle) 2:01 intensity: (2 @0) + (9 @1) + (1:50 @2) 0.09 mi (22:23 / mi) +2m 20:56 / mi
ahr:117 max:120 shoes: North Face GTX

Running (Slow jog pavement) 12:03 intensity: (44 @0) + (8 @1) + (3:52 @2) + (7:19 @3) 0.99 mi (12:10 / mi) +14m 11:40 / mi
ahr:136 max:154 shoes: North Face GTX

What would I do in a race situation? Preserve the ankle, go for more secure footing. :)

Wednesday Oct 23, 2013 #

5 AM

Spinning 1:02:30 intensity: (9:08 @0) + (1:28 @1) + (18:24 @2) + (33:30 @3) 1.49 mi (41:50 / mi) +6m 41:19 / mi
ahr:131 max:154 shoes: ASICS gel venture

weights 33:06 intensity: (9:12 @0) + (22:37 @1) + (1:17 @2) 0.72 mi (45:58 / mi) +2m 45:34 / mi
ahr:97 max:120 shoes: ASICS gel venture

3x45 at 15 lb--180 degree presses (leg raises at intervals)
wall sit 1 min with 15 lb weight
3x45 at 15 lb--135 degree presses (lega raises at intervals)
wall sit 1.5 min
3x45 at 15 lb--90 degree presses (jumps at intervals)
Jumps
3x45 at 8lb lat raises
45 alternating feet 50 lb single leg deadlifts
Wall sit 1 min with 15 lb weight

Stairmaster 12:36 [3] +130m
ahr:149 max:162 shoes: ASICS gel venture

Found out each floor is two meters of climb. Each step is 8 inches, and there are ten steps in a "floor". Thus, 80 inches is ~2 meters, it seems! Anybody know anything about this? I need to start CLIMBING. Here are some of my plans for January, February and March:
http://www.361adventures.com/frigid.html
http://www.nsfadventures.com/old-results/2013-cabi... (Feb. 1)
http://www.thethunderrolls.org/camp.html
C • seems reasonable 6

Trekking warm up/down 5:00 [1] 0.35 mi (14:18 / mi)

Yoga 8:00 [0]

Tuesday Oct 22, 2013 #

10 AM

Running 1:04:16 [3] 4.27 mi (15:03 / mi) +242m 12:48 / mi
shoes: ASICS gel venture

Hmmm....the HR did not work on this. I went out to Kuebler, looked for hills and went up and down. We are in such a flatland now that I am paying attention to it!!! Took a tip from Shrek to try and sweat this infection thingy OUT.
C • That's the Bluffs! 5

Trekking warm up/down 9:36 [2] 0.49 mi (19:35 / mi) +4m 19:06 / mi
shoes: ASICS gel venture

Again, HR wonked on me. I think I know what happened.

Sunday Oct 20, 2013 #

Note
(sick)

Dear husband took me to urgent care this morning. Double ear infection. Whoopee. No wonder I have felt so yucky.
C • yikes, get well! 2

Friday Oct 18, 2013 #

9 AM

Mountain Bike (paved) 15:05 intensity: (1:22 @0) + (17 @1) + (6:20 @2) + (7:06 @3) 3.5 mi (4:19 / mi) +8m 4:17 / mi
ahr:133 max:143 shoes: Giant Talon

Stairmaster 11:19 intensity: (1:40 @0) + (24 @1) + (1:16 @2) + (6:49 @3) + (1:10 @4) +200m
ahr:146 max:161 shoes: ASICS gel venture

Stairmaster, meet Barbara
Barbara, meet starimaster.
Enjoy your winter relationship. You two will be spending a lot of time together
C • Show that stairclimber who ... 2

weights 21:09 intensity: (3:21 @0) + (12:09 @1) + (4:32 @2) + (1:07 @3) 0.71 mi (29:42 / mi)
ahr:105 max:139

Mountain Bike (paved) 15:51 intensity: (1:27 @0) + (56 @1) + (9:52 @2) + (3:36 @3) 3.5 mi (4:32 / mi) +4m 4:31 / mi
ahr:128 max:141

Wednesday Oct 16, 2013 #

Mountain Bike (Dirt/two track) 1:24:00 [3] 18.0 mi (4:40 / mi) +200m 4:31 / mi
shoes: Giant Talon

McCabe and Evergreen a few times, curiosity got the better of me and slowly bumped around mysterious two track I've been wondering about off McCabe in ILRA. No garmin cause I left the strap in sight view of my dog who was kenneled, and if I went back for it, she woulda broke my heart with her sad eyes.

Tuesday Oct 15, 2013 #

8 AM

Running (ILRA Yellow) 59:09 intensity: (1:08 @0) + (4:07 @1) + (5:07 @2) + (44:38 @3) + (4:09 @4) 5.7 mi (10:23 / mi) +83m 9:56 / mi
ahr:145 max:182 shoes: ASICS gel venture

Barbara: 0
Faceplant: 2
C • common theme recently 5

Monday Oct 14, 2013 #

Trekking 1:09:00 [1] 4.2 mi (16:26 / mi)
ahr:110

Bumped around Chilson for some pictures. Been fighting a cold, and wanted to move around with a purpose. Also did map study from trails, which is always good.
C • There is one place where I ... 2

Saturday Oct 12, 2013 #

11 AM

Mountain Bike 19:08 intensity: (1:05 @0) + (4:55 @1) + (10:34 @2) + (2:34 @3) 3.18 mi (6:01 / mi) +52m 5:44 / mi
ahr:120 max:146

Jen took me on a tour of her CX race course next weekend. So cool...I gotta keep an eye on when those happen so I can go do the course afterward.

Paddling activity (upstream) 1:05:55 intensity: (1:21 @0) + (1:04:17 @1) + (17 @2) 3.2 mi (20:36 / mi) +6m 20:29 / mi
ahr:102 max:118

Paddling activity (downstream) 39:49 intensity: (30:07 @0) + (9:42 @1) 3.14 mi (12:41 / mi) +12m 12:32 / mi
ahr:87 max:100

What was the speed of the river current? :)
C • A Huron ish ~1 mph 11

Friday Oct 11, 2013 #

1 PM

Mountain Bike 1:49:57 intensity: (3:31 @0) + (45 @1) + (5:54 @2) + (1:24:16 @3) + (15:31 @4) 21.84 mi (5:02 / mi) +163m 4:55 / mi
ahr:149 max:170

PRd a few sections, and legs felt good. Even got Queen of the Mountain on the Badlands section I did, thats about half sand and big gravel rock. Strava is fun, because it reminds me every little bit counts. Trails in GREAT shape.
C • Good ride! 2

Wednesday Oct 9, 2013 #

Note

My first photo story!

So, I had some MAJOR bike issues yesterday. I was grooving along riding my bike. My work world in October is just insane, and I had siphoned off 2 hours to be on my bike yesterday. I was cruising along, on a road much like this!

chatterbump2

Then I hit a chatterbump, and then a whirring chain noise. Dangit. Got off my bike, inspected. Chain was OK, got back on, pedaled and realized that the chain was right up against the deraileur. Bugger. So, I first thought to text Mr. Wonderful, but he would have chastised me for leaving my kit at home. (Had extra tire, levers and pump, but that's it.) So I thought, what would I do in a race situation? I banged on it, and got to a single speed. pedaled around some more, and being the cautious type, decided to go home so I could get my bike to my buddy Austin pictured here:
bike1

And he pointed this out to me (Hilary, Jen and Maria, note kitten heels)
bike


And this needs to be fixed too...broke off the piece of cable.
bike2

In the end, there wasn't a great trail repair option, and turned out I did the right thing just taking it to the shop. Bike will get a tune up too!
C • Looks like a nice clean shot. 13
C • OMGAWD..... kitten heels. ... 5
5 AM

Spinning 1:20:05 intensity: (2:19 @0) + (12:06 @1) + (36:39 @2) + (27:58 @3) + (1:03 @4) 25.23 mi (3:10 / mi) +1m 3:10 / mi
ahr:129 max:161

weights 32:15 intensity: (5:32 @0) + (25:02 @1) + (1:41 @2) 1.14 mi (28:13 / mi) +1m 28:09 / mi
ahr:99 max:118

Tuesday Oct 8, 2013 #

8 AM

Mountain Bike 1:12:36 intensity: (14:00 @0) + (15:20 @1) + (32:25 @2) + (10:51 @3) 13.96 mi (5:12 / mi) +61m 5:08 / mi
ahr:113 max:151

Sunday Oct 6, 2013 #

Event: SMOC Fall Yankee Springs
 
2 PM

Orienteering 27:28 intensity: (59 @0) + (2:19 @1) + (18:32 @2) + (4:24 @3) + (1:14 @4) 1.1 mi (25:01 / mi) +31m 23:00 / mi
ahr:127 max:168

Control pickup, 8, 9, 10 of Orange

Orienteering (Yankee Spring Orange Cour) 2:25:56 intensity: (7:56 @0) + (50:37 @1) + (57:06 @2) + (21:41 @3) + (8:36 @4) 6.21 mi (23:30 / mi) +166m 21:42 / mi
ahr:123 max:175

Tough day. Started late, lots of errors, and the one I got really hung up on, turned out it had been pulled-which I completely understand, they have to clear the course. I had a hard time with keeping going then, when I realized I had to DNF to get back, I hated that too. I need to QR to better understand how this all went so badly. But, on to another day of orienteering. I wonder if I would feel better if I went back out there and did it sans controls.

I remember having two major errors-1. Overshot alot. and 2. Trusted the trails on the map.

**Did the QR, and mispunched three, waaaay overshot it to another swamp. Then quivered some on 4, and a lot on 5, mis read the map about the parking lot, I thought it was a road-then found 6, which helped me to 5, then to 7...well, at least I got to pick up 8, 9 and 10 (not in that order) for the control pickup. Ah, I hope to redeem myself at Park Lyndon. :)
C • i told them 4

Saturday Oct 5, 2013 #

Trekking (Finalizing Chilson) 2:10:00 [3] 5.5 mi (23:38 / mi)
ahr:113 max:149

No turkeys.

Friday Oct 4, 2013 #

Note

I golfed. At a fancy country club. And I didn't implode. I did insist on walking, and left the Garmin at home.
C • Golfed? Might as well say ... 4

Wednesday Oct 2, 2013 #

Trekking (Streamering Chilson) 2:39:43 [2] 6.03 mi (26:29 / mi)
ahr:119 max:150 shoes: INOV8 315

Tromped and streamered Chilson. Turkeys crossed my path again. Also, training my sweet dog Artemis how to orienteer. She's a very good girl out there in the woods!

Tuesday Oct 1, 2013 #

8 AM

Mountain Bike (Road/dirt/single track) 1:32:04 intensity: (23:35 @0) + (1:40 @1) + (32:07 @2) + (34:42 @3) 17.1 mi (5:23 / mi) +81m 5:18 / mi
ahr:121 max:153

Had to stop for a bit for a call...trails were SLICK. Maybe time for the nobby nobs? Saw lots of turkeys, gobble gobble!
C • Turkeys 9

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