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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 31 days ending May 31, 2015:

activity # timemileskm+m
  Running12 14:23:23 79.95(10:48) 128.67(6:43) 1229
  Mountain Bike10 14:01:13 187.31(4:29) 301.44(2:47) 1259
  Orienteering4 8:50:29 23.98(22:07) 38.59(13:45) 59316 /27c59%
  weights6 4:20:00
  Yoga4 4:00:00
  Adventure Race1 2:33:27 15.36(9:59) 24.72(6:13) 135
  Paddling activity1 2:00:27 6.44(18:42) 10.36(11:37) 3
  Stairmaster2 1:20:08 1.27 2.04 1
  Spinning1 1:00:03 19.5(3:05) 31.38(1:55) 1
  Trekking1 11:49 0.77(15:19) 1.24(9:31) 74
  Stretching1 4:02 0.11(37:05) 0.17(23:03)
  Total31 52:45:01 334.69 538.62 329516 /27c59%
  [1-5]31 52:42:12

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Sunday May 31, 2015 #

Event: SMOC Chilson
 
11 AM

Orienteering 2:23:40 intensity: (1:11 @1) + (18:53 @2) + (1:41:19 @3) + (22:17 @4) 6.58 mi (21:50 / mi) +259m 19:27 / mi
ahr:137 max:161 spiked:4/11c shoes: Salomon Fellraiser 9.5

Ah Chilson, you confuse me so. Even though I have been out there, I still get turned around every time. I have to force myself to write this up so I can learn from my mistakes. The good news is that the new brace was awesome. I would get to running and then think "Wait! Slow down! Ankle!"

Going to 1 I don't know what happened and still can't figure it out from my tracks. I landed on a trail I didn't seem to recognize, but I bumped around to another trail and found it. Just waaaay to long...then I exited too far to the east and again...wrong trail. Grrrr....Brenda and I decided to team up a little to 3, 4 and 5 then we got separated. Confused on which trail to meet up at, but I was worried I was slowing her down anyway.

6, 7, 8 and 9 went pretty clean, I had poor route choice to 9 and 10, trails got me AGAIN. Then to 11 I just got all confused, and realized I had not gone far enough. Thought I was counting hills OK, but I didn't. Then on to 12 and my exit strategy bombed. I didn't unfold the map to see the marsh, so I had to climb over marsh junk and go further south.

I sure hope Igor has some training courses in mind and I think Mr. Dubs might let me get some good training in on the Pinckney map. Improving on the orienteering, for me, is so so so slow....at least it is a relatively fun process.

The woods were super wet too...bonked my head on high deadfall (was reading my map and walked right into it) and slid down a log and banged my elbow. I should change my AP handle to StumbleTrip.
C • if trails didn't goof you up 12

Saturday May 30, 2015 #

weights (Boot camp) 1:00:00 [3]

They didn't turn on the lights in time for the boot camp, and so when we were running through the gym there was a step down I didn't know about and popped my ankle again...same one..the good news is that later that day I was at the Running Lab in Brighton and found this very awesome compression and stabilizing ankle brace by Medi.
C • Curious to hear how you like the Medi 2

Friday May 29, 2015 #

2 PM

Paddling activity 2:00:27 [2] 6.44 mi (18:42 / mi) +3m 18:41 / mi
shoes: Riot Edge Kayak 13

Got out on Kent Lake. Planned to loop around but it was super seaweedy. Wind seemed to go every which way! But, I got to see my first soft shell turtle. It was huge and I got very close.

Thursday May 28, 2015 #

6 AM

Mountain Bike 18:56 intensity: (14 @0) + (1:32 @1) + (2:53 @2) + (14:17 @3) 4.79 mi (3:57 / mi) +27m 3:53 / mi
ahr:128 max:146

Running 31:33 intensity: (29 @0) + (40 @1) + (25 @2) + (12:47 @3) + (17:12 @4) 2.84 mi (11:06 / mi) +87m 10:09 / mi
ahr:147 max:162

Badlands sand quarry hill repeats

Mountain Bike 28:19 intensity: (2:20 @1) + (1:40 @2) + (23:39 @3) + (40 @4) 6.2 mi (4:34 / mi) +68m 4:25 / mi
ahr:133 max:151

Wednesday May 27, 2015 #

Running 38:01 [3] 4.1 mi (9:16 / mi) +10m 9:12 / mi

https://www.strava.com/activities/312956307

Note

Two big things today. Finished building and planting my vegetable garden and thought of a name for my bike.

⚡️WHITE LIGHTNING⚡️
C • I will say that is better t... 2

Tuesday May 26, 2015 #

Yoga 1:00:00 [2]

Monday May 25, 2015 #

7 AM

Mountain Bike 13:56 [2] 3.21 mi (4:20 / mi) +8m 4:18 / mi

My kid's birthday! And I believed he and his friends *needed* donuts. Of course there were none left when I got home.

Mountain Bike 13:53 [2] 3.24 mi (4:17 / mi) +4m 4:16 / mi

8 AM

Mountain Bike (dirt/two/single track) 28:06 intensity: (52 @1) + (3:59 @2) + (23:15 @3) 6.43 mi (4:22 / mi) +60m 4:15 / mi
ahr:133 max:149

Out to meet Mindy.

Running 1:40:18 intensity: (34 @0) + (15 @1) + (2:00 @2) + (1:09:42 @3) + (27:47 @4) 9.11 mi (11:01 / mi) +82m 10:43 / mi
ahr:144 max:159 shoes: Hoka One One 9.5 #1

Mighty fine bump around with Shrek Feet. Chatty chatty...boy it was humid and came through on my HR for real.

Mountain Bike (Single track) 31:32 intensity: (7 @1) + (2:01 @2) + (17:06 @3) + (12:18 @4) 6.03 mi (5:14 / mi) +124m 4:55 / mi
ahr:146 max:161

Out to buy a couple of things for my kids 14 y/o room.

Mountain Bike 33:34 intensity: (14 @1) + (2:09 @2) + (31:11 @3) 7.93 mi (4:14 / mi) +94m 4:05 / mi
ahr:135 max:149

Sunday May 24, 2015 #

weights 2:00:00 [2]

Day long effort in the garden...mulch, dirt, planting, moving...just a little bit more to do and it will be done. Cause you know what all work and no play means...

Saturday May 23, 2015 #

8 AM

Mountain Bike (Mostly paved some dirt) 48:16 intensity: (7:47 @1) + (16:26 @2) + (24:03 @3) 11.76 mi (4:06 / mi) +77m 4:01 / mi
ahr:124 max:148 shoes: Salsa El Mariachi Ti XTR

Rode out to Bishop to meet Cris.

Running 1:01:51 intensity: (30 @0) + (10:37 @1) + (16:48 @2) + (33:55 @3) + (1 @4) 4.65 mi (13:18 / mi) +129m 12:15 / mi
ahr:124 max:150 shoes: Hoka One One 9.5 #1

Easy bump around Bishop. She and I talked about upcoming races and gardening. I am most excited that I decided to buy a canoe. Brenda found me a nice rec one, nothing like runninghils sweet WE NO NAH but better than the tin can follies we get at some races.

This afternoon I am putting in a lot of plants into the new beds I have prepared along with the areas where I pulled the hostas. I have a dream of being on the South Lyon Garden Walk some day, but I have a long way to go.
C • I thought 5

Mountain Bike 49:09 intensity: (1:48 @1) + (6:17 @2) + (41:04 @3) 11.22 mi (4:23 / mi) +97m 4:16 / mi
ahr:130 max:149 shoes: Salsa El Mariachi Ti XTR

Back home. Stopped at the store.

Thursday May 21, 2015 #

7 AM

Mountain Bike (Bike commute) 1:07:00 [3] 17.1 mi (3:55 / mi) +130m 3:50 / mi

https://www.strava.com/activities/308783079
6 PM

Running 2:00:58 intensity: (18 @0) + (1:29 @1) + (6:37 @2) + (1:37:57 @3) + (13:26 @4) + (1:11 @5) 11.07 mi (10:56 / mi) +148m 10:30 / mi
ahr:139 max:168 shoes: Hoka One One 9.5 #1

Nice LSD with Michelle. Ankle stayed happy! Was worried on the few pickups we did, but I just tried to stay steady and keep the ankle happy.

Trekking warm up/down 11:49 intensity: (14 @1) + (6:13 @2) + (5:22 @3) 0.77 mi (15:19 / mi) +74m 11:48 / mi
ahr:124 max:140

Wednesday May 20, 2015 #

Mountain Bike (Paved/gravel) 1:06:00 [3] 16.1 mi (4:06 / mi) +125m 4:00 / mi

Bike commute home. Saw a turkey, rabbit and cat.
https://www.strava.com/activities/308502650
C • with the extremely recent (today?) grading 3

Tuesday May 19, 2015 #

weights 35:00 [3]

Ankle still on the mend...much better today.
Deck of cards:
Hearts: Tricep Dips
Spades: Bicep Curls (10) - I should have done flys
Diamonds: Flutter Kicksx2
Clubs: Plank@5sec

When I started I wondered if I had a double euchre deck!!! With extra clubs! :)

Monday May 18, 2015 #

Yoga 1:00:00 [3]

Ankle swelling down considerably, but rather colorful. Will be off of it for a minute or two...RICE RICE baby

Sunday May 17, 2015 #

Event: SMOC Waterloo Crooked Lake
 

Orienteering 2:16:00 [3] 5.25 mi (25:54 / mi)

Red Crooked Lake. Popped my ankle between 3 and 4 (ow) kept going...bothered me throughout and slowed me down. Completely passed 13...hate that, second time this season. Such a beautiful day and a great course. Foliage is definitely filling in.
C • When do you decide on your leg route? 8

Saturday May 16, 2015 #

Running (Dirt, single track, grave) 3:30:00 [3] 20.0 mi (10:30 / mi) +120m 10:18 / mi
shoes: Hoka One One 9.5 #1

No deets strava bonked on me. Ran out to Island Lake to meet friends from the gym Sarah and Jeff, ran blue plus a tour of cliffs in the Badlands, then ran back home solo. Educated guess on the time and distance. Light pack. Last few miles were sore!
C • Very nice run. 5

Friday May 15, 2015 #

Mountain Bike 1:20:00 [3] 18.0 mi (4:27 / mi) +180m 4:19 / mi

Tried to check out the new rides at Chilson....disc holders and dog walkers weren't too pleased...so went on my merry way. Started tracking late.

https://www.strava.com/activities/305193997

Thursday May 14, 2015 #

5 AM

Spinning 1:00:03 intensity: (6:29 @1) + (7:14 @2) + (19:40 @3) + (26:40 @4) 19.5 mi (3:05 / mi) +1m 3:05 / mi
ahr:140 max:164

837 kcal

Stretching (Stretching) 4:02 intensity: (1:15 @1) + (1:02 @2) + (1:45 @3) 0.11 mi (37:05 / mi)
ahr:124 max:144

Stairmaster (137 floors) 30:08 intensity: (36 @1) + (4:16 @2) + (15:41 @3) + (8:16 @4) + (1:19 @5) 1.27 mi (23:44 / mi) +1m 23:40 / mi
ahr:142 max:168 shoes: Hoka One One 9.5 #1

Tuesday May 12, 2015 #

7 PM

Running 45:03 intensity: (40 @0) + (3:36 @1) + (3:03 @2) + (23:14 @3) + (14:30 @4) 2.75 mi (16:23 / mi) +527m 10:16 / mi
ahr:138 max:159 shoes: Salomon Fellraiser 9.5

Intervals on Mt. South Lyon. Kid came along.

weights (Core) 20:00 [3]

Planks, flutters, side pulses, leg lifts, rollouts, wall sits, blah blah blah.

Monday May 11, 2015 #

7 AM

Running 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Salomon Fellraiser 9.5

Yoga (Yoga) 1:00:00 [2]

Sunday May 10, 2015 #

Running 2:33:00 [3] 14.4 mi (10:37 / mi) +110m 10:23 / mi
shoes: Hoka One One 9.5 #1

Awesome bump around with Mindy--blue and yellow at Island Lake. Great time chatting and catching up--and stomping through puddles when the rain poured down. So excited for her and her growing family!

For real had the plan to get back out after dinner, but I was wrestling with splitting my ginormous (at least 3 feet in diameter each way) hostas all afternon. Some made their way to michellegreen, but mostly spread them into my existing and new beds. Those buggers are a nightmare to dig up and split....so my motivation died a slow death. Unlike the chipmunk yesterday.

Mental note, my Hokas suck up water and don't drain well, and I experiencing some unfortunate chafing, need to isolate if it was the new clothing choices, or the fact I was drenched.

https://www.strava.com/activities/301703867
C • Diaper cream 9

Saturday May 9, 2015 #

Event: SMOC Bishop Lake
 
8 AM

Orienteering 2:28:03 intensity: (1:38:01 @1) + (7:22 @2) + (26:53 @3) + (8:53 @4) + (6:54 @5) 6.33 mi (23:23 / mi) +276m 20:36 / mi
ahr:96 max:176 spiked:12/16c

Did the Red Course at Bishop. Overall, feel good about the result, albeit a little slow. :) It was a great course and tons of fun, barely noticed it poured for a while.

I was very proud to have discovered an error in flag numbering. I attacked it three times to be sure, (but my track shows something strange...o well) but was pleased to have discovered it.

Volunteered for a while on registration. Fun to watch everyone run!

C • Good job on fixing control ... 8
3 PM

Mountain Bike 2:13:02 [3] 23.4 mi (5:41 / mi) +225m 5:31 / mi

Rode with Cataldo after the meet. Went exploring around Chilson for some old mountain bike trails she knew about. Found some of it...

Killed my first chipmunk, and it was totally unintentional, seriously.

https://www.strava.com/activities/301332772
C • HBB? ( hit by bike) 4

Friday May 8, 2015 #

Mountain Bike 1:04:30 [3] 16.9 mi (3:49 / mi) +40m 3:47 / mi

Spinny spinny
https://www.strava.com/activities/300404495

Wednesday May 6, 2015 #

Note

*finally* finished moving eight yards of dirt from my driveway to everywhere.

Yowza.
6 AM

Running warm up/down (Dreadmill) 15:00 [3] 1.52 mi (9:52 / mi)
shoes: Hoka One One 9.5 #1

Stairmaster (175 floors) 50:00 [3]

New machine

weights 10:00 [3]

Planks, leg lifts, flutter kicks, rollouts

Tuesday May 5, 2015 #

7 AM

Running 1:02:39 intensity: (4 @0) + (51 @1) + (10 @2) + (46:16 @3) + (12:49 @4) + (2:29 @5) 7.01 mi (8:56 / mi) +16m 8:52 / mi
ahr:144 max:174 shoes: Hoka One One 9.5 #1

Intervals on the dirt road...first time...still a little tired from the weekend...but glad I got out and did it anyway.

Those fragiles wore me OUT.

weights 15:00 [2]

Core, core, core....and s'more. Planks, leg lifts, bicycles, flutter kicks, more planks, mountain climbers....and looking for more suggestions.
C • Rollouts 1

Monday May 4, 2015 #

Running 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Hoka One One 9.5 #1

Yoga (Yoga) 1:00:00 [3]

Lots of inversions

Sunday May 3, 2015 #

Event: SMOC Huron Meadows
 
9 AM

Mountain Bike (dirt/paved) 2:45:00 [3] 35.0 mi (4:43 / mi)

Gorgeous day for a very fine bump around with shrek feet and runninghils.
1 PM

Orienteering 1:42:46 intensity: (1:08 @2) + (1:15:54 @3) + (25:44 @4) 5.82 mi (17:39 / mi) +58m 17:08 / mi
ahr:144 max:161 shoes: INOV8 Roclite 325

*Not* my day.....curious what the splits will bring but ran off onto an indistinct trail, got stuck in the swamp and had to dig around for my shoes just before 3...after pulling up sticks and bark and whatnot...mad mad mad at myself and did really recover until the 6th point...then was just dehydrated. Bah. I looked like a swamp monster when I got back!!!! On the bright side I got my head back into it after a little self talk.

YAY for 80 degrees and SUN SUN SUN.....

Saturday May 2, 2015 #

Event: Get Your Bearings AR
 
8 AM

Adventure Race 2:33:27 intensity: (6:47 @1) + (1:09 @2) + (57:40 @3) + (1:12:31 @4) + (15:20 @5) 15.36 mi (9:59 / mi) +135m 9:44 / mi
ahr:150 max:180

With Tizoc, Steph and Brandon...what a race. Good stuff, lots of a fun, couple of niggly things along the way but came out with 1st OA. Dang, what a team.
C • Winner! 6

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