Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 31 days ending Jan 31, 2014:

activity # timemileskm+m
  Spinning9 13:22:00 1.68 2.71
  Running10 10:33:10 48.12 77.44 1216
  Orienteering4 9:17:51 16.37(34:04) 26.35(21:10) 62519 /25c76%
  Yoga5 4:35:00
  Stairmaster6 2:21:00 12.08 19.44 841
  weights6 2:16:19 1.99 3.2 1
  Cross country skiing1 1:01:19 3.1(19:47) 4.99(12:17) 2
  Stretching1 1:00:31 1.61(37:35) 2.59(23:21) 223
  Total31 44:27:10 84.96 136.73 290819 /25c76%
  [1-5]31 41:54:08

«»
5:02
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Thursday Jan 30, 2014 #

10 AM

Running 48:19 intensity: (51 @0) + (1:09 @2) + (42:02 @3) + (4:17 @4) 3.64 mi (13:16 / mi) +115m 12:05 / mi
ahr:149 max:164

Left foot still wonky. Didn't use ibuprofen and I could tell. Fun breaking trail.
C • nice run 4

Wednesday Jan 29, 2014 #

7 AM

Running (Treadmill hill inclines) 21:21 intensity: (1:00 @0) + (25 @1) + (5:13 @2) + (14:43 @3) 1.75 mi (12:12 / mi)
ahr:136 max:149

Toe still felt awkard, but not sooo bad--kept it slooow, and ranged inclines from 10-15.

Yoga (Yoga) 1:15:00 [1]

Tuesday Jan 28, 2014 #

9 AM

Running (Treadmill blech) 49:20 intensity: (5:24 @0) + (6:54 @1) + (11:33 @2) + (25:05 @3) + (24 @4) 3.5 mi (14:06 / mi) +300m 11:08 / mi
ahr:129 max:161

Tried the pad and two different pairs of shoes and different inclines and speeds. Plan B for tomorrow, no metatarsal pad and ibuprofen.

Stairmaster 8:01 [3] 0.19 mi (42:10 / mi)
ahr:145 max:153

Thought a different position would help, nope.

Running warm up/down (Treadmill blech) 3:42 intensity: (12 @0) + (18 @1) + (3:12 @2) 0.25 mi (14:49 / mi)
ahr:117 max:120

weights 25:11 intensity: (1:20 @0) + (21:43 @1) + (2:08 @2) 1.11 mi (22:42 / mi) +1m 22:38 / mi
ahr:103 max:120

Soothed myself with some AC/DC, Beastie Boys, Lenny Kravitz and Prince and some core and arm stuff. The Beastie Boys make everything better.

Monday Jan 27, 2014 #

Note

Saw Dr. Klein in Ann Arbor. Former runner, now an avid backpacker. I gave him information on SMOC and adventure racing.

I have a neuroma. Trying this little pad thing to cause my 3rd and 4th toe to separate and ease the pain. May just go away. Can get on a treadmill tomorrow and take it easy until Saturday. Hope it works! He thinks i used too many pairs of socks on my shoes when running. :)
C • foot issues unite! 3

Sunday Jan 26, 2014 #

10 AM

Spinning (Bike trainer) 2:01:51 intensity: (13:29 @1) + (1:01:24 @2) + (33:58 @3) + (13:00 @4) 0.22 mi (9:13:57 / mi)
ahr:124 max:156

Saturday Jan 25, 2014 #

1 PM

Spinning (Bike trainer) 2:00:05 intensity: (18:28 @1) + (1:22:43 @2) + (18:54 @3) 0.28 mi (7:08:30 / mi)
ahr:123 max:144

Friday Jan 24, 2014 #

Note

Neuroma in left foot. Staying on trainer for next couple of days, trying gel orthotics for a hike perhaps Monday am early. Wearing pack around the house and on trainer to test it out. Got the Out There MS-1, Santa had the wrong address. :)

Thursday Jan 23, 2014 #

Stairmaster (192 floors) 45:00 [3] 4.0 mi (11:15 / mi)

Forgot watch

weights 35:00 [3]

Wednesday Jan 22, 2014 #

Spinning (Bike trainer) 1:30:00 [3]
ahr:122 max:156

Tuesday Jan 21, 2014 #

Yoga (Flow Yoga) 1:00:00 [1]

Monday Jan 20, 2014 #

10 AM

Orienteering 1:44:42 intensity: (19:05 @0) + (44:46 @1) + (25:25 @2) + (15:10 @3) + (16 @4) 3.3 mi (31:44 / mi) +43m 30:30 / mi
ahr:110 max:164

Did the northern loop with Javier and Paul S. Great guys, super smart and fun times.
C • 5 hours of orienteering? 2
1 PM

Orienteering 3:18:14 intensity: (9:25 @1) + (36:35 @2) + (2:26:34 @3) + (5:40 @4) 5.81 mi (34:07 / mi) +274m 29:46 / mi
ahr:142 max:164 spiked:6/10c

Did the Ortonville Map. Whew, there was a lot of snow, and it was tough just to move on the trails, let alone in terrain. Made a couple of errors, but my relo is getting better. Got them all, but the 4 I didn't spike were situations I thought I was in one place and was somewhere else. I might be able to get through Cabin Fever. At least, that's the plan.
C • "Get through Cabin Fev... 6

Sunday Jan 19, 2014 #

Event: FRIGID 4 Hour Rogaine
 
9 AM

Orienteering 2:01:46 intensity: (6:05 @0) + (40:53 @1) + (52:21 @2) + (22:27 @3) *** 3.76 mi (32:24 / mi) +120m 29:29 / mi
ahr:120 max:151 spiked:5/6c

Jens did a map of Highland. Snow was DEEP. 6 in at best and usually about a foot. Lotsa laughs with OutdoorsMama and JustMe.

Saturday Jan 18, 2014 #

Running 2:00:48 [3] 11.3 mi (10:41 / mi) +244m 10:01 / mi
shoes: North Face GTX

Strava data. I think I left my ant stick on my desk at the office. Bugger. Ran out to the Badlands, entered off of the southern part of McCabe, took two track to the furthest west hill, up and over to blue, and blue over to Spring Mill, then the two track south then east then south to my nemesis reentrant the back west and south to Silver and on home. Dirt roads were clear but kinda snowy slick. The single/two track was deep in parts. My HR was showing crazy high, figured out the problem was my monitor unsnapped in one spot.
C • excellent 4

Friday Jan 17, 2014 #

7 AM

Spinning (Bike trainer) 1:48:22 intensity: (16 @0) + (20:48 @1) + (1:13:48 @2) + (13:30 @3) 0.24 mi (7:31:49 / mi)
ahr:124 max:152

Aaahhh, better on the HR. I realized that I needed to tighten :) my HR strap. Got a little loose over the holidays I think. Funny how that happens.

Also, for fun, I did HR on my shovel this morning. 95-100ish...

Have had a terrible work schedule these days...
C • i think my hr strap got tighter over the holidays 2

Thursday Jan 16, 2014 #

7 AM

Stairmaster (134 Floors) 27:29 intensity: (2:05 @0) + (34 @1) + (4:00 @2) + (17:17 @3) + (3:33 @4) 2.8 mi (9:49 / mi)
ahr:148 max:163

Almost forgot to outline my playlist to give OutdoorsMama ideas:
U2 "Sweetest Thing" (warmup)
AC/DC "Back in Black"
Beatie Boys "Sabotage"
The Clash "Should I Stay or Should I Go"
Eminem "Berzerk"
Fatboy Slim "Rockafeller Skank"

Then the yoga teach showed up early and saw me on the machine and saw my name on the list and gave me a look...like not one more minute if you are getting into my yoga class....

Yep, I am qualified to DJ long rides.
C • you will regret none of those floors 2
C • Check out the Vinyl Cafe po... 1

Yoga (Yoga) 1:00:00 [1]

9 AM

weights 24:58 intensity: (2:47 @0) + (18:06 @1) + (4:05 @2) 0.84 mi (29:43 / mi)
ahr:103 max:125

Five rounds of 45 15 lb double rows, leg lifts (holding core), 8 lb lat raises, 1 min planks and chair dips. Phew.

Tuesday Jan 14, 2014 #

7 AM

Running 1:14:39 intensity: (3 @1) + (6:54 @2) + (1:00:12 @3) + (7:30 @4) 5.05 mi (14:47 / mi) +57m 14:17 / mi
ahr:145 max:182

Egad, was either breaking trail in crunchy snow or slip slidin on the trails. Woo! Took one of the Maybury maps without trails to test relo-ing. Stopped a few times to do this and be friendly with other dog walkers. Tough for an INTJ.
C • INTJ 6

Monday Jan 13, 2014 #

7 AM

Spinning (Bike trainer) 1:03:05 intensity: (4:14 @0) + (15:19 @1) + (43:14 @2) + (18 @3) 0.16 mi (6:36:34 / mi)
ahr:116 max:137

I give up...HRM will always be wonky on the trainer.
C • is there a "use indoors" mode? 4

Sunday Jan 12, 2014 #

11 AM

Running 1:08:12 intensity: (5:27 @0) + (11:49 @1) + (16:35 @2) + (26:28 @3) + (7:53 @4) 2.2 mi (31:00 / mi) +322m 21:18 / mi
ahr:131 max:167

Bumped around some hills with Michelle Green. Huffy puffy! That snow was heavy and deep. I was smirky with Tone and MADman until I did this.
C • It's tough going. 2

Saturday Jan 11, 2014 #

7 AM

Stairmaster (117 floors) 25:30 intensity: (21 @0) + (2:10 @1) + (1:19 @2) + (20:05 @3) + (1:35 @4) 2.43 mi (10:30 / mi) +351m 7:15 / mi
ahr:150 max:164 shoes: ASICS gel venture

Play list highlights included "Big Time Sensuality" by Bjork, "Hobo Humpin Slobo Babe" by Whale...and rounded out with quite a bit of Lenny Kravitz.

I don't buy this 3m per floor...but can't find any different information.

weights (Boot camp) 25:00 [3]
shoes: ASICS gel venture

Yoga (boot camp) 20:00 [3]
shoes: ASICS gel venture

Didn't wear the watch...gets in the way at boot camp. My core is so weak...
C • Are you doing an organized bootcamp? 4
9 AM

Spinning (Bike Trainer) 1:21:58 intensity: (3:22 @0) + (13:42 @1) + (57:19 @2) + (7:35 @3) 0.31 mi (4:21:44 / mi)
ahr:123 max:153

Friday Jan 10, 2014 #

8 AM

Running 58:50 intensity: (37 @0) + (20 @1) + (8 @2) + (49:36 @3) + (8:09 @4) 6.03 mi (9:45 / mi) +15m 9:41 / mi
ahr:153 max:179

I wore my newish Salomons and kahtoolas to trudge through the snow. Surprised with the time, thought it would be lots slower.

Thursday Jan 9, 2014 #

7 AM

Stairmaster (140 Floors) 30:00 intensity: (3:18 @0) + (1:46 @1) + (3:51 @2) + (12:22 @3) + (8:43 @4) 2.66 mi (11:17 / mi) +420m 7:34 / mi
ahr:147 max:169

C • I need to update my podcast... 5

Yoga (Yoga) 1:00:00 [1]

Wednesday Jan 8, 2014 #

6 AM

Spinning 1:15:40 intensity: (32:36 @1) + (40:59 @2) + (2:05 @3) 0.17 mi (7:24:26 / mi)
ahr:120 max:151

Still struggling with the HR. Overwrote the actuals, but maybe I should just leave it knowing I am doing the work....shows a 70/80 HR and I'm sweating!

Tuesday Jan 7, 2014 #

Note

I'm feeling a little sore...I think mah bones or muscles don't like the cold!

Monday Jan 6, 2014 #

4 PM

Spinning (Bike Trainer) 1:18:11 intensity: (17:00 @0) + (8:16 @1) + (43:37 @2) + (9:18 @3) 0.17 mi (7:34:14 / mi)
ahr:118 max:149

Spinning warm up/down (Bike Trainer) 10:02 intensity: (15 @0) + (9:04 @1) + (43 @2) 0.02 mi (8:24:36 / mi)
ahr:103 max:132

Sunday Jan 5, 2014 #

2 PM

Running 2:23:18 intensity: (1:24 @0) + (1:22 @1) + (7:16 @2) + (2:13:16 @3) 10.4 mi (13:47 / mi) +71m 13:30 / mi
ahr:147 max:159

Wore my heavy snow boots and Kahtoolas. Really wanted to get a feel for them, and, well, I think I will feel it for a day or two...the snow was really coming down. Stopped a few times to take pictures.
C • Hard core 11

Saturday Jan 4, 2014 #

10 AM

Orienteering 2:13:09 intensity: (30:41 @0) + (1:09:01 @1) + (25:15 @2) + (8:12 @3) *** 3.51 mi (37:59 / mi) +188m 32:34 / mi
ahr:104 max:154 spiked:8/9c

Bumped around with Michelle Green. We went in search of using reentrants to get where we wanted to be. That is something that trips me up a lot, and can be so helpful. Easy pace. QR coming.
C • You have to be careful of reentrants 7
3 PM

Stretching (Tobogganing!) 1:00:31 intensity: (7:58 @0) + (26:45 @1) + (21:36 @2) + (4:12 @3) 1.61 mi (37:35 / mi) +223m 26:17 / mi
ahr:112 max:148

Holy cats, we got to 15mph. We did catch some air, for real. If you must witness the carnage:
https://www.youtube.com/watch?v=0brQBfuTtB8

Friday Jan 3, 2014 #

5 PM

Running 39:44 intensity: (27 @0) + (26 @1) + (17 @2) + (35:51 @3) + (2:38 @4) + (5 @5) 4.0 mi (9:56 / mi) +92m 9:16 / mi
ahr:147 max:187 shoes: Vibram Five Finger Bikala

I hate treadmills--always think I am going to fall forward and bonk my head. I did the hill program on the treadmill. Got a blister.
6 PM

Running warm up/down 4:57 intensity: (23 @0) + (2:27 @1) + (1:19 @2) + (48 @3)
ahr:119 max:151

weights (Arms) 15:07 intensity: (21 @0) + (14:03 @1) + (43 @2)
ahr:102 max:120

Stairmaster (30 floors) 5:00 intensity: (1 @0) + (2:01 @2) + (2:58 @3) +70m
ahr:135 max:143

Blister still hurt. Went home.

Thursday Jan 2, 2014 #

7 PM

Cross country skiing 1:01:19 intensity: (16:56 @0) + (11:24 @1) + (32:59 @2) 3.1 mi (19:47 / mi) +2m 19:44 / mi
ahr:108 max:126

So beautiful outside. Just struggling to make all this ski pole and snow thing work together. I'll get it, hopefully sooner rather than later. Ali, can't WAIT for that lesson!
C • Brushing the dust off 2

Wednesday Jan 1, 2014 #

4 PM

Spinning (Bike Trainer) 52:46 intensity: (18:28 @0) + (2:40 @1) + (21:59 @2) + (9:39 @3) 0.11 mi (7:59:46 / mi)
ahr:112 max:154

Played around with the (new! :) ) trainer to get a feel for it. My HR monitor didn't work a couple of periods, maybe I need a new battery. Legs could feel all the dancing I did last night. Yowza.
C • Yeah 7
C • indoor hr 5

weights 11:03 intensity: (2:44 @0) + (7:51 @1) + (28 @2) 0.04 mi (4:37:52 / mi)
ahr:98 max:120

Box squats up the stairs, rounds of clamshells, planks, bicycles and pushups.

« Earlier | Later »