Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 31 days ending Jul 31, 2014:

activity	#	time	miles		km		+m
Mountain Bike	10	13:00:54	175.28	(4:27)	282.08	(2:46)	933
Trekking	5	9:54:59	5.76		9.27		69
Paddling activity	4	7:55:26	29.14	(16:19)	46.9	(10:08)	3
Physical Therapy	7	4:35:00
Orienteering	1	2:10:00	5.0	(26:00)	8.05	(16:09)		11 /	13c	84%
Yoga	2	2:00:00
Running	2	1:08:35	5.01	(13:42)	8.06	(8:31)	21
Total	28	40:44:54	220.18		354.35		1026	11 /	13c	84%
[1-5]	28	37:49:50

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Thursday Jul 31, 2014 #

Physical Therapy 45:00 [4]

core, stability, core, stability.

Also, they did an assessment of my bike positioning and it seems my seat needed to be moved forward about an inch, which they said may have been part of the problem.

Good to know!

Wednesday Jul 30, 2014 #

7 PM

Running 36:16 3.01 mi (12:03 / mi) +20m 11:48 / mi
ahr:136 max:153

Was supposed to kayak, friend cancelled, so drug my kid out to the Badlands him with his bike and dog while I did a slow run. Lots of stops, lots of fun. Felt good albeit slow.

Got back into the car, he checked his phone, missed 4 texts from her and said "well, that's a half hour I'll never get back."

We have crossed the line.

C • Trust me 4

C • Trust me 1

Tuesday Jul 29, 2014 #

Mountain Bike (Dirt/paved) 1:20:00 [3] 20.5 mi (3:54 / mi) +91m 3:51 / mi

Forgot watch, again! I blame it on the fact that my kid was talking to a girl on the phone and that preoccupied me beyond belief. Road with Michelle and Cris around Brighton. Started at the Zukey parking lot. Chilson, Winan's Lake, Hamburg, Bauer, Cunningham Lake, Chilson, Brighton, Richardson, Swarthout, Chambers, Bike trail. Talked the whole time away. Chain is really stretchy, couldn't seem to get my brakes right on cable tension, and some cable is exposed on big ring gear shift. Texted my bike doc for an emergency repair. So strange, seemed fine on Saturday. Grabbed beer and burgers after, and raised a glass to JustMe--she bailed to get her hair cut. Big eye roll. (JK!)

Saw many deer.

C • OMG 2

Monday Jul 28, 2014 #

Physical Therapy 45:00 [1]

Get to run this week. They suggested I run on Thursday morning, I go in for PT that afternoon.

Sunday Jul 27, 2014 #

Orienteering 2:10:00 [3] *** 5.0 mi (26:00 / mi)
spiked:11/13c

Did some O with Michelle Green and a new race teammate at Bishop. Forgot my watch. :( But, used strava. Didn't run, PT suggested I may be better off introducing one new thing at a time. I was sooooooo happy to be in the woods. It was fantastic. Afterward, had a handful of SMOC folks over to bid adieu to Ali. It was great to do, but so sorry to see her go. She will be deeply missed in this part of the world.

Saturday Jul 26, 2014 #

7 AM

Mountain Bike (Dirt) 33:08 8.2 mi (4:02 / mi) +47m 3:58 / mi
ahr:152 max:172

Mountain Bike (Dirt/paved) 57:15 7.66 mi (7:28 / mi) +77m 7:15 / mi
ahr:111 max:160

Biked with my friend Middy.

Mountain Bike (Mostly dirt) 54:54 14.11 mi (3:53 / mi) +41m 3:51 / mi
ahr:148 max:160

Friday Jul 25, 2014 #

Physical Therapy 1:00:00 [3]

They are starting to work me really hard. Or, they are bored. Tons and tons of pretty intense core work, they jerry-rigged a kayak simulator, and I am to bring my bike in for analysis. And, after next week's race they are evaluating my gait. So much for easy. I quit. ;)

Thursday Jul 24, 2014 #

7 AM

Mountain Bike (all the above) 1:07:46 15.35 mi (4:25 / mi) +108m 4:19 / mi
ahr:140 max:161

Wanted to get on more uneven ground. Went fine.

Wednesday Jul 23, 2014 #

5 PM

Paddling activity 2:05:37 7.37 mi (17:03 / mi) +2m 17:02 / mi
ahr:87 max:124

Bumped around with a new teammate, Kristel Coronado. It was fun! Had to stop for a couple of families of swans. Oh dear. They were NOT happy. We also saw Cooper Green. He was happier to see us than they were.

Tuesday Jul 22, 2014 #

6 PM

Paddling activity 1:42:10 6.31 mi (16:11 / mi) +1m 16:11 / mi
ahr:105 max:137

Kayaking with Michelle Green.

Monday Jul 21, 2014 #

Physical Therapy 45:00 [1]

Logged half the time. I'm getting benefit, still no pain. Lots of core, with all the muscle layers. Talked to 2 more people about AR.

Sunday Jul 20, 2014 #

3 PM

Mountain Bike 1:14:00 18.02 mi (4:06 / mi) +44m 4:05 / mi
ahr:133 max:159

Woke up with no pain, woo. So, decided to take the long way to the grocery store.

Physical Therapy 20:00 [1]

Saturday Jul 19, 2014 #

6 AM

Mountain Bike 2:35:45 34.55 mi (4:30 / mi) +187m 4:26 / mi
ahr:154 max:174

Fun, great ride with Mr. W. Had intended to hold back a bit, but was having fun and feeling fine--hr was a little high. My half breakfast didn't cut the mustard on the little extra that was sprinkled in. Mr. W passed over the shot bloks and was better. Missed a mile or so after the egrets. The gravel was hard for me! But, liked doing the challenge. Can't wait to get back out there again. Felt a little pooped, but really, really good. These past 2 weeks have been for the birds. Time to play!

C • Yeah!!!! 3

Wednesday Jul 16, 2014 #

Physical Therapy 30:00 [1]

Talked the PT assistant into looking into Adventure Racing. Gave him the Michigan Cooperative card. He mountain bikes. Seems chill. I think he'd like it.

C • awesome! 3

Tuesday Jul 15, 2014 #

5 PM

Running 32:19 [1] 2.0 mi (16:12 / mi) +1m 16:10 / mi

Monday Jul 14, 2014 #

Physical Therapy 30:00 [1]

And back on the board. Went to PT today, and turns out I don't have bursitis, but I do have a laundry list of things going on. I have a few stuck ribs from a handlebar going into them last fall, several of my lower vertebrae are stuck to the left (probs from an endo or something), lowest layer of muscle on the vert is seized, Thepsoas is spasming, and the tailbone is tucked and twisted. How bout them apples. She asked me to recount everything I have done to myself. I gave her Mr. Wonderful's phone number. She thinks the adjustments and various exercises will help. On the upside, she thinks I will recover quickly, and can race Aug. 2. Chiro is waiting a couple of weeks. She said I had great calf and quad development. :) and the other dude thought I lifted. :) Anywho...was only there two and a half hours!!!! Need to sit out rest of the week, can start some light stuff this weekend.

C • Did you go to PT 8

Sunday Jul 13, 2014 #

2 PM

Paddling activity 2:41:35 [2] 10.18 mi (15:52 / mi)

Out with Cataldo, went into the wind on wild and woolly Kent Lake. But alas, I was able to steer us to safety (sweating bullets about my track the whole time!)

7 PM

Trekking (Same as the other night) 30:00 [1]

Saturday Jul 12, 2014 #

Event: Wilderness Traverse

Friday Jul 11, 2014 #

7 PM

Trekking 34:09 1.38 mi (24:43 / mi) +2m 24:37 / mi
ahr:80 max:111

Sunday Jul 6, 2014 #

10 AM

Mountain Bike 1:36:33 20.54 mi (4:42 / mi) +37m 4:40 / mi
ahr:128 max:149

Rode with runninghils! Fun to catch up...great conversation and pace. I felt great throughout.

Saturday Jul 5, 2014 #

Event: OOC Bike-O: March Highlands - Postponed to Sept.

Friday Jul 4, 2014 #

12 AM

Trekking 5:30:00 [1]

Over night training. I think we did about 17-18 miles of trekking and a tiny bit of O. No sleep monsters until about 6a when I did some yoga. My hips have been bad for about 6 weeks and now I think I need to back off and get the situation looked into. Could barely crawl over the dead fall.

C • Take care of those hips 12

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