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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 31 days ending Dec 31, 2015:

activity # timemileskm+m
  Trekking6 8:28:12 27.65(18:23) 44.49(11:25) 897
  Orienteering4 7:51:59 17.5(26:58) 28.16(16:46) 285
  Spinning9 7:13:53 117.11 188.47
  Running12 6:48:22 41.0(9:58) 65.98(6:11) 524
  Yoga3 3:00:00
  weights6 2:14:28
  Stairmaster2 28:22
  Total29 36:05:16 203.26 327.11 1706
  [1-5]29 34:01:45

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Wednesday Dec 30, 2015 #

6 PM

Trekking (Bushwhack/trail) 1:04:53 intensity: (2:00 @0) + (6:30 @1) + (7:31 @2) + (17:04 @3) + (23:05 @4) + (8:43 @5) 2.85 mi (22:45 / mi) +336m 16:39 / mi
ahr:142 max:169 shoes: SpeedCross 9.5 #1

Called Michelle for a ridgeline workout...she had already done plyos but told me Cooper would go. So, up and down we went! Love doing that workout at night, great bushwhack practice.

Tuesday Dec 29, 2015 #

5 AM

Spinning 53:07 intensity: (5:05 @0) + (6:58 @1) + (5:15 @2) + (14:29 @3) + (21:20 @4) 16.11 mi (3:18 / mi)
ahr:133 max:162

1 PM

Running 1:07:01 [3] 6.19 mi (10:50 / mi) +88m 10:22 / mi
shoes: SpeedCross 9.5 #1

Chatty and wonderful trot with Shrekfeet! Serious props to her...pushing the chariot with 25lbs of boy. So much fun talking about everything. Those babies are sooooo adorable. We watched PQ Tahoe also, and they loved it. I know it. They smiled a lot. SF said it was their first TV show. :)

For it being a road run, I was dragging butt....waaaaay too much sugar lately and I think it enflames me.

No Sgt. Preston this year...husband has to work and I decided not to do it.
C • PQ 1

Monday Dec 28, 2015 #

11 AM

Trekking (dog/sleet distract-O) 1:31:19 intensity: (41 @0) + (34:19 @1) + (29:29 @2) + (20:07 @3) + (3:46 @4) + (2:57 @5) 5.59 mi (16:19 / mi) +51m 15:52 / mi
ahr:122 max:174

Wasn't much up for a straight up run, so grabbed the Maybury map and the dog and decided to see what could happen.

Started sleeting, and decided to do a few points of the night O then drill myself by running a bit, stopping and looking at features around and the map to determine precise location. Practically had the place to myself.

Also did a Qstarz, strava, and garmin experiment. Distances and climb were within a percent or so of each other. Should run single track for a true test.

Sunday Dec 27, 2015 #

12 PM

Running 5:44 intensity: (1:46 @0) + (11 @1) + (24 @2) + (37 @3) + (39 @4) + (2:07 @5) 0.42 mi (13:39 / mi) +12m 12:32 / mi
ahr:124 max:169 shoes: SpeedCross 9.5 #1

Orienteering 2:06:50 intensity: (10:00 @0) + (49:50 @1) + (40:50 @2) + (22:16 @3) + (3:06 @4) + (48 @5) 4.48 mi (28:19 / mi) +145m 25:43 / mi
ahr:115 max:175 shoes: SpeedCross 9.5 #1

Igor's Bishop map. After this I can read what others did. :) Finally. (Note, just realized there is a big difference between this map and the other Bishop map.)

Road to #1--seems I went a little wide Looked for streamer and didn't see it, kep going.
#2--looked for hill then veered to the notch and came in a bit east of the streamer.
#3--south from 2 to trail
#4--Stayed north -- took a layer off here
#5-Thought going around the N side of marsh would serve best
#6-E bearing up the hill
#7-Little tricky, I veered to far W on the trail, corrected with the square headed reentrant.
#8--trail or not, trail or not, stayed in the woods until the trail was too obvi, and then went wrong way. Grr, corrected and dumped into 8.
#9 -- Around the hill.
#10 -- headed off and looked for the big hill.
#11---Bombed the next few...somehow was looking at 13, and went there and thought this isn't right, slowly made my way to 11--was about 100m to the W--got it...then...to 12...which was not great at all.
#12 Had to take a quick call. Then, thought I was there, but no streamer, didn't trust that, and then realized I was a bit north on the trail.
#13 Travelled the spur. Hello again.
#14 Stayed on the ridge watching reentrants.
#15 Slowed way down and ticked off features.
#16 Again, stayed slow and used the feature to feature strategy. Veered north, but saw the hairy top hill to the W of it and went south to that and made my way.
(Realizing the training sessions with all the dudes have fed into doing OK on this map)
#17 Another phone call which I stepped over and said to myself "Hold map! Don't move!"
#18 Woops little bit of wrong way out of 17 but headed to the trail and decided that might be fast to get there. Bombed into the woods at the top of the hill.
#19 Read features.
#20 Read features.
#21 Read features.
Trail to F.

So, this time I turned on the fenix, but it bumped off, but captured my total time, which is good. The Qstarz I thought I had turned on...but I hadn't. Had a couple of stops, way too overdressed and a couple of phone calls that took me off map and had to relo. Bugger.
C • Phone 3

Running 6:18 intensity: (9 @1) + (3 @2) + (35 @3) + (3:59 @4) + (1:32 @5) 0.52 mi (12:07 / mi) +120m 7:03 / mi
ahr:155 max:173 shoes: SpeedCross 9.5 #1

Saturday Dec 26, 2015 #

Trekking (Island Lake ) 1:20:00 [1] 5.0 mi (16:00 / mi) +50m 15:31 / mi

Placeholder until I figure out the download on my new fenix and qstarz activity tracker. Checked out some old MTB trails at ILRA.

UPDATE: I guess I don't know how to turn on the Garmin :) and turn off qstarz.
C • Don't you just connect a fe... 2

Thursday Dec 24, 2015 #

5 AM

Spinning 40:00 [3] 16.0 mi (2:30 / mi)

weights 30:00 [3]

Bootcamp circuit part of class. Oof. Core core, push-ups, suicides, core, core, burpees, suicides.

Wednesday Dec 23, 2015 #

Trekking 2:10:00 [3] 7.0 mi (18:34 / mi) +200m 17:03 / mi

Great time in the woods with OM...running, walking map reading at Highland. Super muddy. Loved it.

Tuesday Dec 22, 2015 #

Spinning 50:00 [3] 17.0 mi (2:56 / mi)

Foam roll after

Monday Dec 21, 2015 #

7 AM

Stairmaster (58 floors) 15:00 [3]

Yoga 1:00:00 [1]

C • Guestimates 2

Sunday Dec 20, 2015 #

8 AM

Trekking 1:30:00 [1] 5.0 mi (18:00 / mi) +60m 17:21 / mi

Saturday Dec 19, 2015 #

11 AM

Running 30:00 [3] 3.2 mi (9:22 / mi) +10m 9:17 / mi

Friday Dec 18, 2015 #

6 PM

Running 47:00 intensity: (20:00 @2) + (27:00 @3) 5.2 mi (9:02 / mi) +15m 8:57 / mi

Thursday Dec 17, 2015 #

5 AM

Spinning (HIIT) 40:00 [3]

weights (Insanity) 25:00 [3]

weights (core) 14:00 [2]

6 PM

Trekking (hill) 52:00 [2] 2.2 mi (23:38 / mi) +200m 18:26 / mi

Wednesday Dec 16, 2015 #

8 AM

Running intervals (dirt road) 46:45 [4] 5.5 mi (8:30 / mi) +15m 8:26 / mi

Tuesday Dec 15, 2015 #

5 AM

Spinning 57:00 [3] 18.0 mi (3:10 / mi)
ahr:140 max:156

weights (Core) 12:00 [3]
ahr:90

Stairmaster (50 floors) 13:22 [3]
ahr:142 max:151

Monday Dec 14, 2015 #

7 AM

Running 30:00 [3] 3.5 mi (8:34 / mi)
ahr:150 shoes: Hoka One One 9.5 #2

Running hills 3:00 [3] 0.26 mi (11:33 / mi) +17m 9:36 / mi

Yoga 1:00:00 [3]

Friday Dec 11, 2015 #

12 PM

Running 30:32 intensity: (29:51 @3) + (41 @4) 3.26 mi (9:22 / mi) +7m 9:18 / mi
ahr:143 max:152

1 PM

Orienteering 2:31:24 intensity: (33:50 @0) + (1:38:40 @1) + (10:44 @2) + (8:05 @3) + (5 @4) 4.41 mi (34:20 / mi) +73m 32:39 / mi
ahr:99 max:150

Teaching session with Rick Waldo. He broke up the monatony with geocaching and finding these witness tags on trees. He would log stuff while I figured out the next leg. Haha. Learned some cool stuff and tested some ideas. Until I thought my phone was lost, but it was sitting on the trail where I left it. Ha, that's why it doesn't go into the woods with me very often.
C • That is awesome 2

Thursday Dec 10, 2015 #

5 AM

Running intervals (Treadmill) 17:01 [3] 2.0 mi (8:30 / mi)
ahr:153 max:165

1.5min at 5.5 (.5)
4 min at 7.3 mph (1.5)

three times ish

Spinning intervals 34:40 [3]
ahr:138 max:166

Wednesday Dec 9, 2015 #

4 PM

Running hills (sand/bushwhack) 37:37 intensity: (8:01 @0) + (4 @1) + (18 @2) + (17:05 @3) + (12:09 @4) 3.1 mi (12:08 / mi) +148m 10:34 / mi
ahr:132 max:161

Watch dropped the longer run around and up the hill and a few repeats. Planned for longer, but got out of work late and no headlamp. Aaaand phone flashlight is not a great backup. Sandy grassy hills are good.

Tuesday Dec 8, 2015 #

5 AM

Spinning 57:40 [3] 15.0 mi (3:51 / mi)
ahr:147 max:170

Lotsa load today. Quads are toast.
C • speaking of toasty quads 2

weights 15:00 [2]

Core

Monday Dec 7, 2015 #

Yoga 1:00:00 [2]

Running (Treadmill) 20:00 [3] 2.31 mi (8:39 / mi)

Running hills 6:00 [3] 0.5 mi (12:00 / mi) +44m 9:25 / mi

Saturday Dec 5, 2015 #

8 AM

Orienteering 1:00:42 intensity: (41:43 @0) + (18:59 @1) 1.59 mi (38:10 / mi) +8m 37:35 / mi
ahr:82 max:106 shoes: SpeedCross 9.5 #1

Bump around with Mr. Dubs, ccmarie and byrnedfish. Ah, things look different in the daylight.
3 PM

Running 46:24 intensity: (4:16 @0) + (11:00 @1) + (17:56 @2) + (13:12 @3) 3.29 mi (14:06 / mi) +48m 13:29 / mi
ahr:116 max:141 shoes: SpeedCross 9.5 #1

Run/walk with runninghils.

Friday Dec 4, 2015 #

Event: Maybury by Moonlight
 
6 PM

Orienteering (Meet) 2:13:03 intensity: (16:09 @0) + (31:03 @1) + (22:29 @2) + (58:20 @3) + (5:02 @4) 7.02 mi (18:57 / mi) +59m 18:28 / mi
ahr:119 max:164 shoes: INOV8 Roclite 325

Night O! Maybury by Moonlight. Great fun, thank you Mr. Wonderful! Got 8th place.

First 2 (51, 62) went fine, grabbed a bearing for 55 and lost my confidence in the bearing. Wound up all over the place, lost a good 15 min (in the process confirming location, and then on my way), lost some confidence again..(and in all fairness trails were all over the place) but got 52 and then 33. Then I was fine, on to 49, 45, 36, 32, bumped a bit on 63 to confirm location, thought about 60 but decided that there was a better set of points at the end that wouldn't be an out and back, then 43, 41, and met up with lovely Ashley, she asked about running together and I said sure but I planned to run on trails and she agreed, so we barreled off for 57, 56 (slight bobble), 64, 44, 47, 61, 50, 34 then had time for 48. Woo!

Great event, lots of new faces, happy for Rick, happy for me, great to see OM, runninghils, Madman, MRAPhil, Oleg, redspice, and I am sure I am forgetting others. Good stuff.
C • great job 3

Thursday Dec 3, 2015 #

Note

Went to do hill repeats on the treadmill and remembered about the meet after about a quarter mile and pulled the plug.
5 AM

Spinning 36:26 [3] 15.0 mi (2:26 / mi)
ahr:135 max:160

weights 25:28 [3]
ahr:126 max:154

Circuit part of class. I am so clutzy with this stuff. I hope I improve, just embarrassing how uncoordinated I am! Side swings, drop lunges, up downs, side weight lifts, and travel was bear crawl, traveling burpees, and some other things I don't even know what the name was.

Tuesday Dec 1, 2015 #

5 AM

Spinning 1:05:00 [3] 20.0 mi (3:15 / mi)
ahr:153 max:190

No way on the HR. Probs avg 140s and high at 150/160s.
C • cure? 3

Running (Intervals) 15:00 [3] 1.75 mi (8:34 / mi)
ahr:149 max:169

3x4min intervals at 7.3 mph and 1 min rest at 6 mph

weights (Core) 13:00 [3]

Planks, push ups, leg lifts, crunches, side planks and bridges.

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