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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 31 days ending Mar 31, 2014:

activity # timemileskm+m
  Orienteering5 15:03:21 34.09(26:30) 54.86(16:28) 139528 /39c71%
  Running11 9:58:42 47.72(12:33) 76.8(7:48) 1299
  Spinning8 7:05:19 69.36 111.63 5
  Trekking4 4:55:04 8.89 14.3 277
  Yoga4 3:45:00
  weights4 3:13:13 1
  Mountain Bike3 2:51:03 34.19(5:00) 55.03(3:07) 143
  Stairmaster1 56:10 4.44(12:39) 7.14(7:52)
  Total30 47:47:52 198.69 319.77 312028 /39c71%
  [1-5]30 47:10:04

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SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Sunday Mar 30, 2014 #

2 PM

Orienteering 2:17:25 intensity: (39:39 @1) + (35:11 @2) + (1:02:35 @3) 6.41 mi (21:26 / mi) +40m 21:02 / mi
ahr:122 max:149 spiked:12/20c shoes: North Face GTX

Here is the QR:


Thank you Igor! This made todays very mild temps even better! Woo spring!

Had a lot of fun with this map, and it was challenging in parts because of the lack of elevation, and I kept forgetting it was 1:7500...and lost some of my catching features, or over shot...or or or!

Took a bearing to one and used the road and such. Then on to 2, 3 and 4. Woo, feeling pretty good. Then came 5. Misread the map and came over to far east, got into some crazy brambles and slipped and fell into deer poop. Ugh, that was the first time for me...

Then off to 6 and took the northern route to the north of the marsh and dropped southish. Then over to 7, (after I corrected overshooting a trail! Eep) where another streamer sort of confused me, but then I saw the sapling Igor special. So, on 8, now I can't figure out what I was doing! I know I overshot at first, but if I am following my tracks correctly, I did get there and there wasn't a streamer...I think? Then I went on, and thought, that's not right, there has to be one...and I went back to redo it. Then I came on another streamer in a depression and it was 7, so it seems I got to 8 on the first swipe, but wasn't confident...Hmmm. Anyway, off to 9, took the paved trail and bore off the pines and hiked up the creek, then back down and using the pines kept track of where I was and got back in there to 10. 11, wonderful, special 11, I came out and the terrain kept me off a line, but it messed me up a lot. Waaaaay overshot...

Then on to 12, 13, using a bearing. Then 14, I thought I got to it, a streamer south of a loggin area, but maybe I was wrong??? Didn't seem to hit it on the QR, which is just a mess of lines right now!!! :) Then 15, went on the west side but I can't remember why now, and up and over to 16, then 17 was a little tough because I couldn't see the streamer at first approach, got to 18 and the muckiness pulled me too far south. Then 19, 20 and back!

Thank you, thank you Igor! I loved it!
C • #11 was lovely indeed. 2
6 PM

Mountain Bike (paved) 1:01:32 intensity: (14 @0) + (52 @1) + (1:28 @2) + (56:49 @3) + (2:09 @4) 12.97 mi (4:45 / mi) +22m 4:43 / mi
ahr:142 max:151

Dropped the kid off for Youth Group and I took a ride.

Saturday Mar 29, 2014 #

10 AM

Mountain Bike (paved) 33:11 intensity: (5:47 @2) + (11:26 @3) + (15:58 @4) 6.51 mi (5:06 / mi) +75m 4:55 / mi
ahr:124 max:162

Rode out to Highland with JustMe and another IFFACer. Then we stumbled on a Civil Air Patrol O meet! Ooo! Can we play on your map?
11 AM

Orienteering 3:13:57 intensity: (7:27 @0) + (1:48:44 @1) + (45:40 @2) + (32:06 @3) 5.11 mi (37:57 / mi) +172m 34:22 / mi
ahr:111 max:148

And they said yes! First, we moved plots, which seemed fine, but we couldn't number because it would have messed up the map. We took turns with the map, and I learned a lot about how to share information from the map so you can use teammates. I started off, and got us to the first couple of controls, after we skipped one, and then they took turns and I did a couple at the end. The strangest thing though, they hid the 6x3 pieces of orange and white painted wood! It would be buried in a brushy area, or in a tree trunk.

I had so much fun, got really hoarse from laughing so much! What a great day, maybe not an epic athletic event, but so so so good for my soul and for learning!

Friday Mar 28, 2014 #

Yoga (TRX suspension trang) 1:00:00 [2]
ahr:114 max:144

Ah! Woke up and felt good so went over for what I thought would be spin, but it changed to TRX suspension. Tough, hard to get the hang of, no pun intended!
C • We have a TRX in the baseme... 1

Spinning (Exer bike ) 15:00 [1]

Stretch things a bit.

Thursday Mar 27, 2014 #

7 AM

Running (Dirt road ) 1:14:47 intensity: (1 @0) + (20 @1) + (10 @2) + (27:23 @3) + (46:53 @4) 8.01 mi (9:20 / mi) +31m 9:14 / mi
ahr:150 max:164

Trotted along listening to Barb and then Kyle on TA1. LOVE TA1. Maybe Mr. Legendary groovey guy will ask guests what their suggestions are for beginners? :) Tried the Salomon Ellipses for a run...mos def a no go.
C • You're not messing around! 5

Running warm up/down 5:00 [3] 0.25 mi (20:01 / mi)

Tuesday Mar 25, 2014 #

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

Another 2.5# down in fitness challenge.
C • damn 14

Monday Mar 24, 2014 #

6 PM

Mountain Bike (Paved ) 1:16:20 intensity: (11 @0) + (2:47 @1) + (1:39 @2) + (1:11:14 @3) + (29 @4) 14.71 mi (5:11 / mi) +46m 5:08 / mi
ahr:137 max:150

Spun out to Mr. Wonderful's to pick up stuff. First bit was a little sore. Felt good at the end.

Sunday Mar 23, 2014 #

Event: Raccoongaine
 
9 AM

Orienteering 5:54:18 intensity: (4:10 @2) + (3:42:05 @3) + (2:08:03 @4) *** 14.45 mi (24:31 / mi) +1018m 20:07 / mi
ahr:143 max:169 spiked:10/13c

Whew! What a day! Love Rogaines. Had so much fun. Went with a SMOC gang, Mr. Wonderful, Hail to the Chimp, Outdoors Mama, The Greens +1.

I think my theme of the day was go big or go home. :) I wound up planning a pretty aggressive route, definitely bit off more than I could chew. I based it on proximity of points, but neglected to do a final distance check, and I came up short. Not bad for my division, 2nd Masters, but my place was too far down in the OA to count. :) The creek hiking was awesome, and I think I did that more than necessary because it was so much fun.

The maps are beautiful, very nice 1:15000 O quality. Went east, picked up 34, then headed for some out of the way big points. Clean to 72, bobbled to 73, and again on 55, and I attribute that to forgetting my map scale. Got to 54, saw a group on a rock, and asked if they were OK, "nope! we are just taking a coffee break!" :) Onward to 44, and I was head to head with this dude, and he got to the point about 2 min before me, he stayed high and I went on the trail because of the green. Live and learn. Went pretty clean to the east, and kept a fairly good bearing on a longer leg, which is something I have struggle with, so happy about that. Got to the far east, and was down in a creek bed for 74, which was beautiful. I creek hiked to a moderate area to hop on a trail. Was on the wrong one for a minute, and caught it. Phew. Got to 75. First time I had "haim" as a control description.

Started heading west to 65, then down to 53. I can see now why 53 was such a bugger for me. Sometimes I take the map way too seriously, and this year I think water will change a lot of things. It DEFINITELY wasn't as it seemed.

Then I realized I was much farther out that I had intended. EEP! run, run, run...but 37 is so close! Had to drop down for that and then run it in the best I could. Some very mice Russian boys (OK, young men) encouraged me along at the end. In a way, this ending was good for me because I could get a sense of my pace when I felt dead in the legs. Wasn't as slow as I thought it would be.

Great fun, and a shout out to Mr. Wonderful for organizing the trip.
C • Did you mark the extra gree... 4
C • If that lady was three seconds later... 2
C • the russian boys... 3

Saturday Mar 22, 2014 #

Running 25:00 [2] 2.5 mi (10:00 / mi)

Trot around the sub to shake out legs before Raccoongaine. Watch and stuff was packed, and didn't pull it out, worried I would forget it!

Thursday Mar 20, 2014 #

Spinning (Bike trainer) 45:01 [3]
ahr:125 max:137

Can't find my ant stick...good thing my head is attached...

Wednesday Mar 19, 2014 #

5 AM

Spinning (Spin class) 1:17:07 [3] 25.0 mi (3:05 / mi)
ahr:136 max:161

Was curious, and checked kcal: 1057.

Running 31:02 [3] 2.28 mi (13:37 / mi) +187m 10:51 / mi
ahr:142 max:152

Alternated between a run at 6.7 at 5 and a trek at 2.8 with 20lbs weight and 15% incline at 5. Kinda worked.

Tuesday Mar 18, 2014 #

7 AM

Running (treadmill) 20:06 intensity: (50 @0) + (35 @1) + (2:07 @2) + (16:34 @3) 1.25 mi (16:05 / mi) +189m 10:56 / mi
ahr:133 max:149

Cranked it up to a high incline.

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

Monday Mar 17, 2014 #

3 PM

Orienteering 2:08:41 intensity: (16 @0) + (13:18 @1) + (28:20 @2) + (1:22:43 @3) + (4:04 @4) 6.5 mi (19:48 / mi) +132m 18:37 / mi
ahr:130 max:155

Wanted to play with a map before Raccoongaine. Went well, little icy and post holey in spots, but had my spikes. COLOSSAL 180 error at the end. Sigh. Glad I got that out of the way! :)

Sunday Mar 16, 2014 #

11 AM

Trekking 1:50:47 intensity: (22:00 @0) + (1:11:41 @1) + (15:53 @2) + (1:13 @3) 4.42 mi (25:04 / mi) +62m 24:01 / mi
ahr:99 max:128

A bump around at Point Pelee with OutdoorsMama. Chuckling at the little elevation gain, only because of climbing snowbanks! Great natural phenomena to see. Maybe she will post pictures.

Saturday Mar 15, 2014 #

4 PM

Running 33:00 intensity: (21 @0) + (9 @1) + (17 @2) + (21:11 @3) + (7:36 @4) + (3:26 @5) 3.62 mi (9:07 / mi)
ahr:149 max:186

Quick run between work functions. Where did that 186 come from? Didn't have that kind of effort at all.

Running warm up/down 8:05 intensity: (7:01 @1) + (44 @2) + (20 @3) 0.44 mi (18:22 / mi) +4m 17:52 / mi
ahr:102 max:139

This weather is starting to get really old. Can't wait to do Raccoongaine, hope it will inspire me!

Friday Mar 14, 2014 #

Event: Brake the Habit
 

Thursday Mar 13, 2014 #

2 PM

Running (inc cool down) 34:22 intensity: (2:30 @1) + (1:50 @2) + (26:09 @3) + (3:53 @4) 3.22 mi (10:40 / mi) +1m 10:40 / mi
ahr:141 max:155

weights 1:14:00 intensity: (20:06 @1) + (13:50 @2) + (37:11 @3) + (2:53 @4) +1m
ahr:126 max:152

Got out of work a little early to compensate for working on Saturday. I did a (free!) Personal Training session with this dude Russell at the gym. Crap it was tough. Shoulders, inner thighs, bi/triceps, core, wash, rinse, repeat.

Wednesday Mar 12, 2014 #

8 AM

Spinning (bike trainer) 45:01 intensity: (39 @0) + (1:52 @1) + (1:35 @2) + (39:02 @3) + (1:53 @4) 0.11 mi (6:49:18 / mi) +3m 6:17:20 / mi
ahr:132 max:155

Snowmageddon #10,002...gotta get out and run to get ready for the MOST AWESOME RACCOONGAINE.
6 PM

Spinning (bike trainer) 30:08 [2] 0.07 mi (7:09:10 / mi) +1m 6:50:58 / mi
ahr:105 max:124

Quick easy bike break from work...HR monitor was wonky...but I was in the 120s...

Tuesday Mar 11, 2014 #

8 AM

Running (Treadmill blech) 33:01 intensity: (17 @1) + (1:46 @2) + (5:23 @3) + (25:35 @4) 3.46 mi (9:33 / mi) +70m 8:59 / mi
ahr:150 max:163

weights (Strong and fit class) 55:38 intensity: (1:55 @0) + (11:58 @1) + (9:23 @2) + (24:04 @3) + (8:18 @4)
ahr:127 max:160

Every variation of pushups, planks, lunges, curls, mini cardio out there...loved it. Used 10# weights for the activities that called for it (and some that didn't!) :)

Monday Mar 10, 2014 #

7 AM

Spinning (Bike trainer) 1:00:06 intensity: (1:46 @0) + (3:43 @1) + (5:11 @2) + (40:33 @3) + (8:53 @4) 0.18 mi (5:26:46 / mi)
ahr:132 max:159

6 PM

Trekking (work call) 3:54 intensity: (3:28 @1) + (26 @2) 0.2 mi (19:48 / mi) +4m 18:37 / mi
ahr:106 max:124

Running (Second part of the run) 23:14 intensity: (51 @1) + (23 @2) + (5:12 @3) + (16:48 @4) 2.6 mi (8:56 / mi) +10m 8:50 / mi
ahr:150 max:159

Got really muddy and I bailed.

Running warm up/down 6:15 intensity: (3:00 @1) + (1:11 @2) + (2:04 @3) 0.45 mi (13:59 / mi) +15m 12:40 / mi
ahr:104 max:140

Running (First part of the run) 10:50 intensity: (20 @0) + (6 @1) + (1 @2) + (1:46 @3) + (5:25 @4) + (3:12 @5) 1.32 mi (8:13 / mi) +12m 7:59 / mi
ahr:155 max:180

Sunday Mar 9, 2014 #

2 PM

Orienteering (Sort of!) 1:29:00 intensity: (1:38 @0) + (27:54 @1) + (30:43 @2) + (28:45 @3) 1.62 mi (54:56 / mi) +33m 51:40 / mi
ahr:119 max:142 spiked:6/6c

Snowshoed with Michelle Green around Brighton. Holy cats, the snow was still really deep and I fell all over the place--my first time on snowshoes! It was pretty fun. Coop did the course.

Saturday Mar 8, 2014 #

Note

Signed up for the eight week fitness challenge at my gym today, and at the seminar talked up Adventure Racing. Left some flyers and the cards that SMOC, Infiterra, GYB and MIchigan AR have. The fitness challenge is free, and all the participants get 2 free personal training sessions, woo! I like how they have it set up for the most part. Good food suggestions, like how they have a point system, food logging, water logging. I think I'll get some discipline out of it.
C • Wow 1
11 AM

Running 42:25 intensity: (6:04 @1) + (16 @2) + (6:52 @3) + (29:13 @4) 3.77 mi (11:15 / mi) +7m 11:11 / mi
ahr:147 max:161

Ran to the gym with my pack full of dry cleaning to drop off--time includes the drop off, not sure how to undo that. Not feeling myself these days, but just pressing through.
C • Take out 2

Running 31:56 intensity: (3:12 @1) + (5:08 @2) + (19:38 @3) + (3:58 @4) 3.11 mi (10:16 / mi)
ahr:136 max:159

Ran a slightly different way home and it was icier and a little windy! And boring. Ugh.

Running warm up/down 7:26 intensity: (2:21 @1) + (2:43 @2) + (2:14 @3) + (8 @4) 0.42 mi (17:32 / mi) +4m 17:02 / mi
ahr:122 max:152

Friday Mar 7, 2014 #

7 PM

weights (Tough Mudder class) 1:00:00 [3]

Was invited to come to the Tough Mudder class to pitch Michigan's beginner race "Get Your Bearings". It was interesting, and I had fun. A couple of people seemed a little interested...but tough crowd!
C • I think Tough Mudder fans a... 11

Spinning warm up/down 15:00 [3]

Thursday Mar 6, 2014 #

Yoga (Athletic core and stretch) 45:00 [1]

Thought I was going to Strong and Fit, and it got changed. Oh well. It was a good class-learned new stretches and strengthening, which is good. Gotta crank it up over the next couple of days.

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)

Wednesday Mar 5, 2014 #

5 AM

Stairmaster 56:10 intensity: (5:17 @2) + (18:46 @3) + (32:07 @4) 4.44 mi (12:39 / mi)
ahr:153 max:160

weights 3:35 intensity: (15 @1) + (54 @2) + (2:26 @3)
ahr:125 max:137

44 pushups. Happy 44th birthday to me!
C • happy birthday! 5

Spinning 2:17:56 intensity: (45:12 @2) + (1:03:22 @3) + (29:22 @4) 44.0 mi (3:08 / mi) +1m 3:08 / mi
ahr:144 max:162

Monday Mar 3, 2014 #

10 AM

Trekking 1:30:23 intensity: (20:38 @1) + (24:46 @2) + (44:59 @3) 4.27 mi (21:10 / mi) +211m 18:21 / mi
ahr:125 max:146

Sunday Mar 2, 2014 #

Trekking 1:30:00 [1]

Did some hiking with the hubs at select spots at Red Rock, Calico and Hoover. Left the Garmin behind.

Saturday Mar 1, 2014 #

11 AM

Running (Or something like that...) 3:22:13 intensity: (10 @0) + (6:29 @1) + (17:00 @2) + (2:05:02 @3) + (53:32 @4) 10.02 mi (20:11 / mi) +769m 16:18 / mi
ahr:140 max:157 shoes: North Face GTX

So what do you call running on trails, climbing on rocks, whisking yourself over huge rock formations and avoiding cacti?

Grab your napkin, you are gonna drool...What a fabulous morning bumping around Red Rock Canyon! So wonderful. Decided to go on the Calico trail and head up to the Turtlehead peak. The trails were rated as easy, moderate and difficult, and I think it was related to how easy it was to keep in contact with the trail! In Michigan, we have trees, then trails. Here, it seemed that the trails disappeared! I was so blown away by the stunning beauty of this place...my first eye candy was this along the Calico trail:

And this was my reaction... :)

Then I came across this...

And these beauties...


Started to head up to Turtlehead Peak...

...and this was the trail to get there...

But it paid off in the end...and I am surprised I did as well as I did with my enromous fear of heights factor.

Ran the road back to my car and was in awe by this...

Just amazing. Pictures can't do it justice.
C • Viva Las Vegas 5

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