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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 31 days ending Dec 31, 2014:

activity # timemileskm+m
  Trekking3 11:00:43 39.77 64.0 987
  Running13 10:20:06 53.74(11:32) 86.49(7:10) 1605
  Orienteering3 7:43:17 6.28 10.11 15630 /33c90%
  Paddling activity2 4:29:26 13.59(19:50) 21.87(12:19) 16
  Mountain Bike2 4:24:32 46.11(5:44) 74.21(3:34) 218
  Yoga4 4:00:00
  Spinning2 2:30:00 56.5(2:39) 90.93(1:39)
  weights7 1:55:17 0.79 1.27
  Stairmaster1 20:00 1.7(11:46) 2.74(7:19)
  Total27 46:43:21 218.48 351.62 298230 /33c90%
  [1-5]27 46:19:24

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Tuesday Dec 30, 2014 #

11 AM

Orienteering (Trekking) 1:57:17 intensity: (49 @0) + (1:07:45 @1) + (26:27 @2) + (17:54 @3) + (1:14 @4) + (3:08 @5) 6.28 mi (18:41 / mi) +156m 17:20 / mi
ahr:114 max:180

Ran around with the Badlands map, full pack. Snickers bar to the first person that can ID the meet from my tracks. :) So much fun showing Maria my hill, Cooper's hill, the cliff and stuff. Feeling the legs from Sunday a little bit.
C • Sort of like last year's ni... 4

Monday Dec 29, 2014 #

Yoga 1:00:00 [3]

Maria taught the class!

Orienteering 1:31:00 [3]
spiked:8/9c

Bumped around Pinckney a bit with the Microgaine Map looking for disco balls, full pack. Going back this weekend for more practice. Thanks Mr. Wonderful!!!!

For realz:
Groovy Disco Ball O

Sunday Dec 28, 2014 #

12 PM

Trekking 7:29:43 [3] 30.37 mi (14:48 / mi) +787m 13:42 / mi
ahr:104 max:160

Bump around with Double M on Poto, Pinckney and Highland trails. Felt like "go all day" pace. At the end, came up short on the 30, ran around the parking lot a few times...bridges were snowy slick, lots of mud-with full pack. Slowed in the darkness, fiddling with setting on headlamps. Good times! More miles than degrees!

HR bogus.
C • Cruising! 4

Saturday Dec 27, 2014 #

10 AM

Paddling activity 2:10:26 [1] 6.61 mi (19:44 / mi) +16m 19:35 / mi
ahr:77 max:93

Friday Dec 26, 2014 #

Trekking 2:46:00 [3] 9.4 mi (17:40 / mi) +200m 16:34 / mi

Bumped Murray Lake and Lost Loop with Cataldo. Yacked up a storm. Used Strava. Squeezed a few bags of flour in my pack.
C • Was Cris disappointed 2

Wednesday Dec 24, 2014 #

7 AM

Running 52:59 intensity: (13:18 @0) + (16:25 @1) + (4:33 @2) + (11:26 @3) + (7:17 @4) 2.16 mi (24:32 / mi) +187m 19:20 / mi
ahr:112 max:159

Ran around Brighton with Michelle, planned to go out to Teahen, but poor Michelle twisted her ankle again!
C • How were those slopes? 2

Tuesday Dec 23, 2014 #

6 AM

Running (Dreadmill) 10:11 intensity: (8 @0) + (2:50 @1) + (5:15 @2) + (1:58 @3) 0.75 mi (13:35 / mi)
ahr:118 max:141

1%--warmup
7 AM

Running 20:22 intensity: (9 @2) + (4:40 @3) + (10:49 @4) + (4:44 @5) 2.4 mi (8:29 / mi)
ahr:156 max:170

Testing HR
9:30 for .5
9 for .4 (Excited to go faster!)
8:30 for .5
8 for .5
7:30 for .5

Running 20:05 intensity: (19:51 @3) + (14 @4) 1.5 mi (13:23 / mi)
ahr:141 max:151

at 12.5%

weights 11:44 intensity: (5 @1) + (22 @2) + (10:41 @3) + (36 @4)
ahr:136 max:152

HIITx80

Monday Dec 22, 2014 #

Running 1:00:00 [3] 7.2 mi (8:20 / mi)

Kind of a guess on time...and distance. No deets recorded.

Sunday Dec 21, 2014 #

Trekking 45:00 [2]

Drug the kid out to bump around ILRA.

Saturday Dec 20, 2014 #

Paddling activity 2:19:00 [3] 6.98 mi (19:55 / mi)

Got the deets from Mr. W's log. Saw bluebird, heron, crane, busted through ice and I might mention from my perspective Mr. W enjoyed a little gondola ride from time to time. :)
C • Your training 5

Friday Dec 19, 2014 #

Running (Dreadmill) 48:00 [3] 2.63 mi (18:15 / mi) +523m 11:17 / mi

Left my watch in my gym bag which is at the shop for 60K service and new tires. Bugger.

Tried to do a dreadmill version of Maria's malt baldy. Have a feeling not even close....

.25@11 incline@5 min
2.38@12.5 incline@43 min

Increased speed at intervals.
C • Only if mt baldy could be r... 1

Wednesday Dec 17, 2014 #

6 AM

Spinning 1:15:00 [3] 26.5 mi (2:50 / mi)

weights 30:00 [3]

Flys, isometric pull, chops, lifts, HIITx80. Oof....

Finally listened to the Primal Quest TA1 podcast....and well....not big on the argument of "Ironmans are in the same place"....

Also, listened to "This American Life" yesterday, was psyched to read the name of the podcast was OFF THE MAP.

Yeah, no, not about maps or orienteering. It was about weird situations.

Tuesday Dec 16, 2014 #

7 AM

Running 51:18 intensity: (16 @0) + (5:34 @1) + (1:15 @2) + (32:24 @3) + (11:49 @4) 6.04 mi (8:30 / mi) +16m 8:25 / mi
ahr:140 max:158

Monday Dec 15, 2014 #

7 AM

Yoga 1:00:00 [1]

Running 20:00 [3] 1.35 mi (14:49 / mi) +274m 9:05 / mi
ahr:133 max:151

weights 9:30 [2]
ahr:109 max:127

HIIT 60 with 10 lb weights, Russian twists, plank plunges, and sumo squats.

Sunday Dec 14, 2014 #

6 PM

Mountain Bike 16:51 [1] 2.38 mi (7:05 / mi) +12m 6:58 / mi
ahr:58 max:74

Warm night biked kid to church youth group.

Mountain Bike 1:17:35 intensity: (5:49 @0) + (3:37 @1) + (10:58 @2) + (57:11 @3) 15.04 mi (5:10 / mi) +14m 5:09 / mi
ahr:124 max:145

Bump around.

Mountain Bike 15:57 [1] 2.39 mi (6:40 / mi) +24m 6:28 / mi
ahr:88 max:118

Home. No way the climb is right on any of this. ha.

Saturday Dec 13, 2014 #

6 AM

Running (trail) 1:52:46 intensity: (7 @0) + (26:09 @1) + (17:40 @2) + (22:31 @3) + (46:08 @4) + (11 @5) 9.44 mi (11:57 / mi) +86m 11:37 / mi
ahr:134 max:166

Bump around ILRA blue with Michelle. Her headlamp went dead for the first part, so we trekked until there was enough light for a jog. Last bit hurt a little. Wonder if it was from Thursday's incline stuff. Must've been good! She also twisted her ankle, argh I saw it and almost cried for her so the last bit was slower.
C • nice run! 6

Running (trail) 13:13 intensity: (8:44 @1) + (3:50 @2) + (39 @3) 0.82 mi (16:02 / mi) +2m 15:55 / mi
ahr:112 max:144

Friday Dec 12, 2014 #

Running 45:00 [3] 5.0 mi (9:00 / mi)

Time is a guess. Listened to Rob Preston's TA1 interview, accent so adorbs. Got new Zebralight in the mail yesterday. Holy cats that thing is awesome!
C • I listened 5

weights 8:00 [3]

50 Russian twists, plank punches and sumo squats.

Thursday Dec 11, 2014 #

7 AM

Running 1:01:22 intensity: (51 @0) + (7:57 @1) + (2:24 @2) + (35:01 @3) + (15:09 @4) 4.05 mi (15:09 / mi) +482m 11:04 / mi
ahr:137 max:158

Phew, some kind of virus went through the shelter and admin part of the building. The worst part of it was the fatigue...tried to get back into it today. Went to use the dreadmill...little concerned about the chill in the air. Did climbs ranging from 5-10 on incline and 3.5 to 4.5 on speed. I did the math (recorded to the best of my ability) and the number still seems high....
8 AM

weights 21:03 intensity: (7:58 @1) + (8:34 @2) + (4:31 @3) 0.79 mi (26:39 / mi)
ahr:117 max:139

Regular HIIT x 50 with 10 lb weights, chops, lifts, flys, curls, isometric pulls. blah, blah, blah...

Monday Dec 8, 2014 #

7 AM

Running 19:18 intensity: (1:16 @1) + (1:11 @2) + (16:51 @3) 1.27 mi (15:12 / mi)
ahr:136 max:148

New girl was on my stairmaster.

Ran treadmill incline. Is the incline grade? If so, I technically climbed 577 feet? The incline was at 8.25 and went about 1.25 miles. Wonder if there are any math whizzes around here... :)

I'm just glad I didn't fall off.

C • incline 6
C • New Girl 2

Running 8:04 intensity: (6 @0) + (7:58 @1) 0.19 mi (42:25 / mi) +2m 41:05 / mi
ahr:100 max:108

Fell off the wagon on my daily HIIT. Did 50 Russian twists, sumo squats (with 10 lbs) and plank punches.

Yoga 1:00:00 [3]

Sunday Dec 7, 2014 #

Mountain Bike 2:34:09 [3] 26.3 mi (5:52 / mi) +168m 5:45 / mi

Used strava. http://www.strava.com/activities/227224436 We stopped a lot to chit chat and talked about bike handling.

I rode with Brenda and Joe, met them out at ILRA. Showed them the Badlands. After a bit, and Joe was kind enough to let me ride his Orbea. Oh wow, and I mean wow. Felt like I was flying. It was amazing. Swooooon, swooon, swoon...

But in recent less dream world news, knobbies are on and a pair of studs ordered. It can snow now.
C • Snow hedging 4
C • Then get a new bike. :) 2

Saturday Dec 6, 2014 #

Event: December Chill 7hr Sprint Adventure Race
 
Event: SMOC Microgaine @ Silver Lake
 

Orienteering 20:00 [3] *
spiked:6/6c

Set up practice course for the Microgaine.

Orienteering 2:55:00 [3] ***
spiked:12/14c

Thought my watch was charged, BUT! Perhaps it came off the charger when my dear boy needed to charge his device. Bugger.

FANTASTIC microgaine by Mr. Dubs. I went big...and although I finished 14th out of 32 teams...it bombed. Chose a route that had really too much space. Someone suggested a different route and at the beginning the point values were favorable, but toward the end it was not my best choice--had to modify on the fly which meant different attacks which were difficult. Meh, I had a great time, and when I overshot (did it in an epic way 3 times which was strange for a 1:15) I was able to relo OK.

Felt great the whole time, fun race to the end with MRAPhil!
C • different attacks 5

Orienteering 1:00:00 [3] ***
spiked:4/4c

Control pickup. For penance...Mr. Dubs gave me the 4 hardest ones. But, he'll tell you I went where many didn't go and thought I might like it. Whatev. :) Talked to some mountain bikers about AR and they are super interested. Also talked to a group of ultra peeps.
C • your training is of my highest priority 5

Thursday Dec 4, 2014 #

7 AM

Running 36:13 intensity: (21 @0) + (40 @1) + (11 @2) + (18:31 @3) + (12:57 @4) + (3:33 @5) 4.11 mi (8:49 / mi) +28m 8:38 / mi
ahr:150 max:178

Early erroneous HR spike...leveled off...was going for a 140s run.
C • Seen it before 4

Wednesday Dec 3, 2014 #

Event: Snowshoe Raid
 
6 AM

Spinning 1:15:00 [3] 30.0 mi (2:30 / mi)

Light sprinty. Forgot watch.

weights 30:00 [3]

Biceps, rows, pull downs, lifts, chops, kettle bell, challenge stuff, boats, planks.

Tuesday Dec 2, 2014 #

8 AM

Running 41:15 intensity: (2:12 @0) + (10:37 @1) + (3:57 @2) + (11:40 @3) + (12:49 @4) 4.83 mi (8:32 / mi) +5m 8:31 / mi
ahr:130 max:158

Includes a couple minute stop for canine comfort. Noticed HR was running low, did a quick adjust and thought "whatever, only Mr. W worries about that." Lest I possibly get a smidge faster.
C • sign up for a 5k 14

Monday Dec 1, 2014 #

7 AM

Stairmaster (85 floors) 20:00 [3] 1.7 mi (11:46 / mi)

Yoga (Huffy puffy yoga) 1:00:00 [2]

It wasn't yoga. It was a plank-a-thon.

weights 5:00 [3]

Trying this new challenge for the month of December:
http://www.dailyhiit.com/hiit-blog/hiit-workout/tr...

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