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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 31 days ending Mar 31, 2017:

activity # timemileskm+m
  Orienteering7 25:01:46 46.53 74.88 2064
  Mountain Bike4 8:08:18 101.23(4:49) 162.91(3:00) 740
  Spinning7 6:35:11 4
  Running7 6:22:48 35.6(10:45) 57.29(6:41) 694
  Trekking3 4:11:52 12.41(20:18) 19.97(12:37) 322
  weights5 3:06:01
  Stairmaster2 51:34
  Total26 54:17:30 195.77 315.06 3824
  [1-5]26 50:47:23

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Friday Mar 31, 2017 #

Orienteering 1:45:00 [3]

Vetting and scouting for ILRA. Very wet and cold. #almostrigamortis #fragileflower

Thursday Mar 30, 2017 #

5 AM

Spinning 49:14 intensity: (3:39 @0) + (22:57 @1) + (8:25 @2) + (11:02 @3) + (3:11 @4) +4m
ahr:120 max:153

weights (Boot camp) 21:47 intensity: (37 @0) + (14:41 @1) + (3:11 @2) + (3:18 @3)
ahr:112 max:148

weights (Treadmill and weights ) 30:14 intensity: (43 @0) + (20:36 @1) + (5:03 @2) + (3:29 @3) + (23 @4)
ahr:117 max:152

Wednesday Mar 29, 2017 #

Orienteering 1:30:00 [1]

Vetting and a little scouting for ILRA meet.

Tuesday Mar 28, 2017 #

Running 47:24 intensity: (32 @1) + (20:09 @2) + (16:09 @3) + (10:34 @4) 5.02 mi (9:27 / mi) +37m 9:14 / mi
ahr:138 max:148

Realized today that I skipped my foot care regimen before R-gaine. I think I either have a deep blood blister in a callous on my right big toe or a bruise in there.

Feet felt tender. Forgot to check them before the race and didn't use my inserts. That will be the last time this season. #tenderfoot

Threw away the shirt I have been using for racing. First time I have done that. No matter what I used (nathan, vinegar, simple green) after an hour of racing, I can't stand myself. Had to be done.

Monday Mar 27, 2017 #

6 PM

Mountain Bike 1:08:35 [1] 14.82 mi (4:38 / mi) +135m 4:30 / mi

With Cataldo.

Sunday Mar 26, 2017 #

Event: Raccoongaine
 
9 AM

Orienteering 5:58:18 intensity: (2:58 @0) + (26:16 @1) + (2:33:42 @2) + (2:04:33 @3) + (38:41 @4) + (12:08 @5) 16.33 mi (21:56 / mi) +907m 18:43 / mi
ahr:139 max:170 shoes: Salomon Speedcross 4 Blue

With Mr. Wonderful at Raccoongaine! Rode over with Syd and Kev. Yeah, lots of smack talk.

Beautiful day! I was a smidge nervous about the race since it was my first race post surgery and Jens can be a fast mover in the woods. Well, it all worked out! Got 1st place Coed Mixed Masters.

Decided on a NW route with the hope of getting into the eastern map if possible. We had wheeled some estimates, but the mystery controls added time and distance and there was SO MUCH GREEN and we didn't use a lot of trails/roads because there weren't a lot.

His navigation is spectacular. And, I keep working on my teammate skills such as timing for food, water, ecaps (which were needed yesterday). I had his pack for a while and did a little towing.

At the end I towed him up the big hill, and he passed me the stick and said "If you have any kick go for it!" I'm a clydesdale, not a quarter horse! Other than no kick at the end. I felt quite good.

So many ticks. Ew. But, a great (re)start to the season!

Another thought...I way overdressed. Could have worn 3/4 length pants, gaiters, lighter shirt. And I need to burn that shirt. I couldn't stand myself only an hour in.
C • Heck, you had over a minute... 3
C • Number difference 2

Friday Mar 24, 2017 #

12 PM

Mountain Bike (Paved, dirt, peanut butte) 1:06:29 intensity: (3:21 @0) + (1:36 @1) + (40:17 @2) + (19:56 @3) + (1:03 @4) + (16 @5) 16.72 mi (3:59 / mi) +74m 3:55 / mi
ahr:134 max:158

Thursday Mar 23, 2017 #

5 AM

Spinning 48:06 intensity: (2:02 @0) + (16:23 @1) + (11:32 @2) + (9:22 @3) + (6:23 @4) + (2:24 @5)
ahr:128 max:170

weights (Boot camp) 21:40 intensity: (10:24 @1) + (7:14 @2) + (2:21 @3) + (1:41 @4)
ahr:124 max:155 shoes: Hoka Conquest Road

Stairmaster intervals 15:54 intensity: (36 @1) + (3:01 @2) + (5:35 @3) + (3:52 @4) + (2:50 @5)
ahr:148 max:164 shoes: Hoka Conquest Road

weights 22:25 intensity: (12:49 @1) + (8:22 @2) + (1:14 @3)
ahr:120 max:134 shoes: Hoka Conquest Road

Wednesday Mar 22, 2017 #

7 AM

Running 50:08 intensity: (2:00 @1) + (7:10 @2) + (8:25 @3) + (32:33 @4) 6.01 mi (8:21 / mi) +59m 8:06 / mi
ahr:148 max:160

Where'd that come from?

Manually adjusted the HR. Keep forgetting to use the gel.

Tuesday Mar 21, 2017 #

5 AM

Spinning 1:11:10 intensity: (8:44 @0) + (24:07 @1) + (12:01 @2) + (16:49 @3) + (6:53 @4) + (2:36 @5)
ahr:124 max:161

Sunday Mar 19, 2017 #

Event: SMOC Heritage Park
 
12 PM

Orienteering 2:20:33 intensity: (3:01 @0) + (55:24 @1) + (42:48 @2) + (32:03 @3) + (5:05 @4) + (2:12 @5) 6.64 mi (21:10 / mi) +177m 19:33 / mi
ahr:127 max:187

I pick up this map and put it down. Pick it up and put it down. Gah. I went into this meet feeling not bad, focusing on flow and looking forward to breaking whatever long bit of bad luck I have had.

This was not the day.

The good news is that the low laying controls prepare me for the Pig, that I still won’t quit the sport because of another bad meet, and while tired I was able to switch gears and still find what was there. Not the forever lost feeling.

Started OK enough. One through six were slow, but I was OK with that. Meant to do it to get into the map. Then ran to 7 and it wasn’t there! After attacking and re-attacking for about 25 mins, Igor came along and kept going and Dave Eaton and I kept looking. It was about 50m(?) from the circle on another spur. Grrr…get back into it!

Trying to shake it off and rounded to the south of the hill and watched my features to 8. I knew nine would be tricky, and was fragile crossing the water. Which was silly. Got to the building and took a quick bearing, but shot to the east too far and doubled back to the gully. Lost time there. Headed off to 10, and thought I was crossing the marsh, and then hit 11? What? Reattacked and made it back to 10 then 11 and on to 12 sighted the wrong hill . Lost a bit there. Turns out what I thought was open area was perhaps really damp open area…By now I was just stomping through whatever.

Was just starting to lose some steam. Side hilled to 13, got it ahead of Syd, then trotted up the trail, which landed where I didn’t want it to but moved over to hit the RE at 14 then syd and I trotted down the hill to 15. After 25 minutes of searching, decided it was gone. Just wanted to quit. But I had laid down my $5 and who would buy my compass collection anyway.

Then on to 16 fine and mispunched 17 which I didn’t even realize until the next day.

Slowly approached 18, made a 2-3 min error on the wrong trail to 19. My brain was just getting tired so I concentrated on easy easy attacks. For 20 I went for the property line and 21 followed the fence line. I got confused by the unmapped prominent marsh…but knew I wasn’t there yet anyway.
Took trails and pavement to 22, then carefully picked apart the last controls. They were quite conjested and I couldn’t see differences. Wished I had my glasses. After all that time I was done, done, done.
C • you are too good 4

Saturday Mar 18, 2017 #

1 PM

Orienteering 2:59:56 intensity: (2:08 @0) + (2:11:50 @1) + (33:42 @2) + (12:16 @3) 6.26 mi (28:45 / mi) +325m 24:45 / mi
ahr:115 max:148

Picking up Bishop streamers with BCB and JB. Heavy pack.

Friday Mar 17, 2017 #

3 PM

Trekking 1:54:42 intensity: (1:06:24 @1) + (42:19 @2) + (5:59 @3) 6.38 mi (17:59 / mi) +190m 16:27 / mi
ahr:123 max:142

Snowy trek with the pastor's wife. 17# pack.

Thursday Mar 16, 2017 #

5 AM

Spinning 42:33 intensity: (4:53 @0) + (11:20 @1) + (8:27 @2) + (9:17 @3) + (7:30 @4) + (1:06 @5)
ahr:125 max:164

Something for the bucket list: http://mashable.com/2017/03/15/cyclists-draw-goat-...
C • it's definitely up my alley 2

weights (Boot camp) 23:15 intensity: (5:46 @1) + (9:25 @2) + (4:18 @3) + (3:41 @4) + (5 @5)
ahr:132 max:158

Running intervals 15:27 intensity: (44 @1) + (1:08 @2) + (9:24 @3) + (2:16 @4) + (1:55 @5) 1.35 mi (11:27 / mi) +84m 9:35 / mi
ahr:146 max:167

TM 4% grade

weights 20:03 intensity: (15:01 @1) + (3:56 @2) + (1:06 @3)
ahr:118 max:131

Tuesday Mar 14, 2017 #

5 AM

Spinning 1:15:57 intensity: (4:10 @0) + (32:18 @1) + (13:59 @2) + (20:54 @3) + (4:36 @4)
ahr:124 max:155

Monday Mar 13, 2017 #

7 AM

Trekking (Sandy snow? Snowy sand?) 50:24 intensity: (26 @0) + (3:21 @1) + (27:05 @2) + (15:25 @3) + (54 @4) + (3:13 @5) 3.25 mi (15:31 / mi) +108m 14:03 / mi
ahr:137 max:170

Dog shed her coat in the marsh. :|

Water and sugar bag in pack.

Sunday Mar 12, 2017 #

12 PM

Mountain Bike 3:24:06 intensity: (19 @0) + (35:18 @1) + (1:21:54 @2) + (1:09:24 @3) + (13:55 @4) + (3:16 @5) 36.75 mi (5:33 / mi) +408m 5:22 / mi
ahr:136 max:163

With pack, but left the sugar in the car.

Wanted to see how I do in slightly more challenging terrain. Seemed to go well. ShrekFeet and I met at the Dawson put in and graveled our way up through Labadie with a nod to the nice power pole repair people. I always forget to loop in Labadie. Then we zoomed down Kensington and made our way to ILRA and hit some of the Penny's trails then parts of blue but because of deadfall and soft spots bailed to the Badlands.

Took the rail trail to New Hudson then Northwest to the 2 track. All rudded up. Saw a nice little power line trail and took that to Maple, Childs Lake then back to Dawson. Had some suture ache, but intermittent. Fun, fun!

Saturday Mar 11, 2017 #

Orienteering 3:30:00 [3]
shoes: Salomon Speedcross 4 Blue

Nitrogaine scouting with Mr. Dubs.

Friday Mar 10, 2017 #

10 AM

Running (Road) 1:52:35 intensity: (24 @0) + (1:03 @1) + (20:08 @2) + (1:01:42 @3) + (12:51 @4) + (16:27 @5) 10.28 mi (10:57 / mi) +140m 10:30 / mi
ahr:147 max:179

With Shrek Feet. And a pack with water and sugar. A few times I got to push her sweet babies. :)

Thursday Mar 9, 2017 #

Note

Learned how to hook up a generator from Downtown Andy Brown. Now to figure out a 4 prong plug for the breaker box from Brenda Carlson Brown. Useful people to know! Saying may take until Sunday.
http://www.clickondetroit.com/news/dte-energy-powe...

Wednesday Mar 8, 2017 #

7 AM

Running (Sand/dirt) 1:11:09 intensity: (1:05 @0) + (21:08 @1) + (37:47 @2) + (8:08 @3) + (1:14 @4) + (1:47 @5) 5.11 mi (13:55 / mi) +103m 13:06 / mi
ahr:129 max:164 shoes: Hoka Speedgoat

Wanted to try out a heavier pack on my runs with Stephanie. 15# felt fine. Could probably do more. Had varied reading material (World Rotary, Backpacker, Adventure Sports mags), water and bag of sugar.
C • next up 4

Tuesday Mar 7, 2017 #

5 AM

Spinning 1:19:08 intensity: (4:06 @0) + (32:18 @1) + (19:29 @2) + (22:08 @3) + (1:06 @4) + (1 @5)
ahr:123 max:158

Hard a hard time spiking up my heart rate. Blah.

Monday Mar 6, 2017 #

Running 41:00 intensity: (8 @0) + (3 @1) + (24:24 @2) + (9:20 @3) + (1:34 @4) + (5:31 @5) 4.03 mi (10:10 / mi) +27m 9:58 / mi
ahr:134 max:179 shoes: Hoka Conquest Road

With 10 lb pack, liquid detergent and 5 lb bag of sugar.

On day 15 of doing Whole 30. Basically, it's a program to reset eating habits and read that it helps with swelling post surgery. Three meals (sometimes 4) per day depending on caloric needs. Focus on vegetables, meat, fruit in that order. Generally no sugar or sugar replacements, soy, legumes, grains, dairy, or booze. For those who race, they say to not necessarily do this during competition.

My swelling has gone way down. I have also noticed feeling strong and able to tolerate higher HR. First week was hungry all the time. Now I'm fine. My partner in all of this (the pastor's wife of course) has lost 10 pounds. I haven't weighed myself. Will report back in after it's done.
C • you carry sugar but don't eat it? 5

Sunday Mar 5, 2017 #

1 PM

Mountain Bike 2:29:08 intensity: (8 @0) + (45:27 @1) + (1:21:53 @2) + (21:40 @3) 32.94 mi (4:32 / mi) +124m 4:29 / mi
ahr:128 max:148

47k plus 6k gorgeous day gravel tour with Syd. Great Birthday and such a nice ride. We even stopped for selfies and bike lean pics.

Trekking 1:26:46 intensity: (1:09:59 @0) + (12:49 @1) + (3:58 @3) 2.78 mi (31:13 / mi) +24m 30:25 / mi
ahr:84 max:106

(Almost) 4.7k family hike on the new Hickory trail. Discovered a farm stead ruin, tree line and an unmapped water body.

Saturday Mar 4, 2017 #

10 AM

Orienteering 6:57:59 intensity: (1:36:57 @0) + (4:06:01 @1) + (52:56 @2) + (18:12 @3) + (1:48 @4) + (2:05 @5) 17.3 mi (24:10 / mi) +656m 21:37 / mi
ahr:104 max:184 shoes: Salomon Speedcross 4 Orange

What a fun day! Birthday O with Mr. Dubs, Syd and Kev. Jens designed a very cool course that outlasted our time, and they indulged me in that I go to do.a lot of O. Best birthday present EVER.

Forgot to use the gel and hr spike. Felt great the whole time except for where I am still healing I feel like I am 5 months pregnant. So weird, but pretty much when I stop the swelling goes down. Guessing it's normal.

Great day! The best really!
C • Happy Birthday! 5

Friday Mar 3, 2017 #

5 AM

Running intervals (Treadmill) 45:05 intensity: (19 @0) + (7 @1) + (5:06 @2) + (19:42 @3) + (10:30 @4) + (9:21 @5) 3.8 mi (11:52 / mi) +245m 9:53 / mi
ahr:149 max:168 shoes: Hoka Conquest Road

Crazy work week ... can't remember this much gym time. 4% grade.

weights 25:00 [3]

Time to get it together.

Thursday Mar 2, 2017 #

5 AM

Stairmaster 19:14 intensity: (3:24 @1) + (5:11 @2) + (6:48 @3) + (3:01 @4) + (50 @5)
ahr:137 max:159

Spinning 29:03 intensity: (4:08 @1) + (5:40 @2) + (9:36 @3) + (8:36 @4) + (1:03 @5)
ahr:141 max:168

weights (Boot camp) 21:37 intensity: (4:16 @1) + (9:34 @2) + (5:35 @3) + (1:51 @4) + (21 @5)
ahr:135 max:160

Stairmaster warm up/down 16:26 intensity: (4:27 @1) + (11:49 @2) + (10 @3)
ahr:125 max:136

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