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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 31 days ending May 31, 2017:

activity # timemileskm+m
  Mountain Bike15 17:48:34 244.83(4:22) 394.02(2:43) 1730
  Orienteering7 10:49:06 22.04 35.47 87840 /69c57%
  Adventure Race1 9:17:06 62.87(8:52) 101.18(5:30) 636
  Running7 7:29:42 35.82(12:33) 57.65(7:48) 621
  Spinning4 3:37:29
  Trekking2 2:47:13 9.06(18:27) 14.58(11:28) 161
  weights5 2:41:53
  Paddling activity2 1:47:35 7.15(15:03) 11.51(9:21) 3
  Stairmaster1 19:05
  Total32 56:37:43 381.77 614.4 402940 /69c57%
  [1-5]32 54:50:07

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Wednesday May 31, 2017 #

4 PM

Mountain Bike (Paved/dirt/single track ) 2:03:34 [2] 26.53 mi (4:39 / mi) +191m 4:33 / mi

With Kev and Syd....fun!!! Nice night.

Tuesday May 30, 2017 #

5 AM

Running 58:18 intensity: (1:59 @0) + (22:08 @1) + (14:58 @2) + (19:13 @3) 0.97 mi (1:00:06 / mi)
ahr:125 max:149

New bikes. There's a screen with info, but not sure what it means. The teacher gives us a level, but I think I need to add 10 to get more of a workout.

weights intervals 40:00 [3]
ahr:120 max:135

If prepping for an engagement party were a discipline in AR, I would nail it. Can't believe we got the yard all planted, ripped out trees and some old old day lilies, cleaned the house from top to bottom, cleaned out the garage. Squabbled about a 10# bag of pebbles...which I still think we don't need.


Tabata:
Burpees
Push-up no touch
Lateral slides
Weighted plyo lunges
Mountain climbers
Romanian dead lift 20x2
Kettle bell swings
Leg lifts holding weights

Sunday May 28, 2017 #

6 AM

Mountain Bike 1:33:24 intensity: (1:07 @0) + (15:39 @1) + (56:15 @2) + (20:10 @3) + (13 @4) 23.6 mi (3:57 / mi) +188m 3:52 / mi
ahr:132 max:151

Out to Pickerel for scouting.

Orienteering 2:00:00 [2]
ahr:106 max:138

Scouting. No compass practice. Lots of WT talk.
C • thanks for lending me your compass 2
10 AM

Mountain Bike 19:05 intensity: (2:24 @1) + (16:02 @2) + (39 @3) 4.78 mi (4:00 / mi) +15m 3:57 / mi
ahr:129 max:139

Was playing around with new bike computer. 3rd in a year.

Mountain Bike 14:16 intensity: (4:09 @1) + (7:59 @2) + (2:08 @3) 3.37 mi (4:14 / mi) +14m 4:11 / mi
ahr:126 max:133

Saturday May 27, 2017 #

7 AM

Running 1:49:28 intensity: (21 @0) + (4:32 @1) + (57:24 @2) + (45:10 @3) + (1:09 @4) + (52 @5) 7.39 mi (14:49 / mi) +186m 13:44 / mi
ahr:130 max:152

With my neighbor Sara. It made me laugh that she noticed there are no strava segs for running. It's because it's kind of a pain to run, but good for footing practice.

Friday May 26, 2017 #

6 AM

Trekking (Mostly xc ) 1:41:14 intensity: (53 @0) + (8:28 @1) + (50:54 @2) + (39:50 @3) + (53 @4) + (16 @5) 6.09 mi (16:37 / mi) +131m 15:35 / mi
ahr:135 max:158

Ran around ILRA trails off camber, off trail, hill repeats and indistinct trails.

Funny story, I was doing hill repeats off the hill of the first descent onto the road after Spring Mill. Saw some runners and they asked if I was ok and I said "sure! Come join me for hill repeats!" On reflection I think they seriously question if I'm ok.

Thursday May 25, 2017 #

weights 45:00 [3]

Youngest turned 16 today!

Trying Tabata...

Today did rounds of burpees (x2), pushups, romanian deadlift, weighted lunges, kettle bells, mountain climbers, lateral slides, and can't remember the last one.

30lb weight.

Wednesday May 24, 2017 #

6 AM

Mountain Bike (mostly dirt) 1:41:00 intensity: (8:59 @1) + (56:56 @2) + (34:34 @3) + (31 @4) 24.71 mi (4:05 / mi) +153m 4:01 / mi
ahr:132 max:153

Bumped my watch and manually added distance and time.
C • and again! 2

Tuesday May 23, 2017 #

4 PM

Mountain Bike (Mostly dirt) 2:07:22 intensity: (1:18 @0) + (36:07 @1) + (1:11:40 @2) + (17:53 @3) + (24 @4) 30.29 mi (4:12 / mi) +167m 4:08 / mi
ahr:128 max:152

C • classic! 3

Monday May 22, 2017 #

8 AM

Running (Off camber trail) 1:06:12 intensity: (7 @1) + (20:14 @2) + (36:46 @3) + (43 @4) + (8:22 @5) 5.51 mi (12:01 / mi) +90m 11:26 / mi
ahr:140 max:162 shoes: Hoka Speedgoat

Read about how to run alongside trails or in woods to improve footing. I guess it's called off camber running. Went to do that at ILRA on yellow. Avoided trees and PI of course. :)

Sunday May 21, 2017 #

1 PM

Orienteering 2:07:11 intensity: (1:17 @0) + (1:38:09 @1) + (24:28 @2) + (3:17 @3) 4.63 mi (27:28 / mi) +244m 23:36 / mi
ahr:117 max:149 spiked:10/14c shoes: Salomon Speedcross 4 Orange

Walked Green...I was so not focused. Took me screwing up 6 points to get it together. And it stormed. Not at all great, but good practice.

Saturday May 20, 2017 #

Event: Michigan Adventure Race: Ludington (6 or 12 hours)
 
9 AM

Adventure Race race 9:17:06 intensity: (29 @0) + (1:24:44 @1) + (3:38:30 @2) + (2:41:04 @3) + (1:01:08 @4) + (31:11 @5) 62.87 mi (8:52 / mi) +636m 8:35 / mi
ahr:138 max:168 shoes: Salomon Speedcross 4 Blue

Michigan Adventure Race 12 hr Ludington Edition

With syd, kfish and downtown Andy Brown.

We headed to check in at about 7a, did our check in, gear check and waited for the pre race meeting. Didn't have a lot of time for Syd and Kev to do the maps, so they did maps while I listened and took notes. They were quite efficient with the wheeling and such. Took a bus to Branch, MI where we started our race. It was Trek (6.95m), Bike (17.27), Paddle (6.55), Bike (28.79), Trek (6.31) --distances on Garmin. We lost 30-45 minutes on a few things, but still landed 3rd in division and 6th overall.

Kevin and Syd are quite, quite good navigators. And, I love how they say the bearing and what we should see to get there..and they do it quickly. The first hour of a race is always the worst for me. I just put my head down and make my way when there are other navigators. I think this section could have improved with more options to spread the field. For example, at the Fig and Nationals, they are several points with different values, and it is expected to get to a total of X and go wherever you want to get the total points.

We got to the TA to bike within the first few teams it seems--will need to check the splits to be sure. I was glad to get to the bikes because I already had a hot spot, which I just tried to ignore. We were out of there within minutes...and as they said, flats FTW.

On the bike, our route had a fair share of seasonal roads, and there was a paved option as well, while added distance, seemed to be the route that put a couple of teams--we think--ahead of us. I totally dropped the ball on the nutrition reminders once on the bike. I was watching distance and other things and just forgot. Will be programming my other watch for this at the next race.

Got to the paddle and was surprised to see WAR! We scurried to TA out of there. Got the points up stream and then headed downstream. We brought our own boats. Did start to cramp up on the bike and really did on the boat...I must have had at least 10 ecaps. I was also having a hard time sterning with the wind every now and again. Drove me a little nuts. We got out of the boats and saw MRA AGAIN. Gah. Well, we TA'd quickly onto our bikes and celebrated the amazing tail wind most of the way. I loved being the pull, but I think in the future may need to rotate some.

Started to rain just before we arrived at the single track sections which had a total of 5 flags. In the first section, we accidentally rode one section twice I think, instead of the third loop, which is where the second flag was. In the second, Andy got a flat! A staple! Argh!

Hopped back on the bikes, and it had started rain again in earnest and riding along the lake got windy. I was so determined for us to have a good bike split--I kept chugging and charging along. Kev had to hold me back, Andy's bike had a bent disk in his brake.

We got to the final TA and saw WAR. We dumped bikes grabbed maps and ran off. I really wanted to be the runner on this section. After about 20 minutes, I felt awful and hated everything. Kevin took the punch card. Love that guy. Then I remembered Emily Korchs voice "when the race seems awful, try eating something, it usually helps." Gatorade and PB crackers and a little self talk of "either you can fell yucky and not push or feel yucky and push." Decided I needed to push, especially after seeing WAR again!

Once we were on the trails I was determined to run...seemed we hit a not bad trot speed, but Andy needed walk breaks. My feet were killing me, and my ab/scar area was just pulsing. It was so bizarre. But, we got 3rd in our division and 6th overall, with the losses of time. Pretty amazing! What a great day!!!!

I felt ok, except for my feet and some fatigue in my legs....then looked at my inserts and they are so done...have had them for I don't know how long. I wonder if that had anything to do with it. I ate OK, but I think I relied more on regular vs. performance nutrition.

Need to practice off camber running, biking, think about incorporating more endurance food and get new inserts.
C • Great job! 2

Thursday May 18, 2017 #

9 AM

Mountain Bike 57:43 [3] 13.29 mi (4:21 / mi) +93m 4:15 / mi

My cycle computer is acting wonky. Hate that. Kept stopping and starting. My vortexes of H-E double hockey stick cycle computers and camelbaks.

Tuesday May 16, 2017 #

Note

Was examined today as an expert during a Daubert hearing. The judge jokingly asked about my involvement with the Southern Michigan Orienteering Club. Shared I'm on the board. The def counsel asked what orienteering is and what qualified me. I gave an explanation and verbally supposed that getting the silver in the Flying Pig A meet in my division might qualify me. The def counsel asked why not gold.

I don't like that guy for more reasons than that.

It's a domestic violence case. :/.
C • I would have 2
5 AM

Spinning 1:03:36 intensity: (12:20 @0) + (17:45 @1) + (20:45 @2) + (12:46 @3)
ahr:117 max:147

Monday May 15, 2017 #

7 PM

Running 37:35 intensity: (2 @0) + (1:48 @1) + (16:17 @2) + (17:47 @3) + (1:41 @4) 4.03 mi (9:20 / mi) +30m 9:07 / mi
ahr:135 max:145

Manual hr adj...beautiful evening!

Sunday May 14, 2017 #

9 AM

Mountain Bike 1:08:34 intensity: (26 @0) + (8:37 @1) + (21:16 @2) + (25:46 @3) + (11:00 @4) + (1:29 @5) 14.13 mi (4:51 / mi) +117m 4:44 / mi
ahr:139 max:164

With downtown Andy Brown.

Paddling activity 1:07:35 intensity: (4:04 @0) + (1:01:10 @1) + (2:21 @3) 3.89 mi (17:22 / mi)
ahr:95 max:110

Practicing single blade with Syd Kev and AB.

Saturday May 13, 2017 #

Event: 2017 Spring Yankee Springs Score O
 
8 AM

Orienteering 1:14:43 intensity: (1:13:47 @1) + (37 @2) + (19 @3) 3.76 mi (19:52 / mi) +92m 18:28 / mi
ahr:100 max:132 spiked:5/5c

Setting points for score o.

Friday May 12, 2017 #

2 PM

Mountain Bike 14:16 intensity: (2:15 @0) + (1:18 @1) + (5:28 @2) + (5:15 @3) 2.78 mi (5:08 / mi) +51m 4:51 / mi
ahr:125 max:150

To set points.

Orienteering 2:16:56 intensity: (1:43:18 @1) + (23:44 @2) + (9:54 @3) 4.48 mi (30:34 / mi) +294m 25:24 / mi
ahr:117 max:150 spiked:8/9c

Set points

Mountain Bike 11:14 intensity: (2:30 @1) + (8:02 @2) + (42 @3) 2.86 mi (3:56 / mi) +9m 3:54 / mi
ahr:128 max:141

8 PM

Orienteering 22:28 intensity: (3:59 @3) + (5:11 @4) + (13:18 @5) 1.38 mi (16:17 / mi) +58m 14:25 / mi
ahr:158 max:170 spiked:17/17c

Mr. W's crazy sprint. 17? He's a madman.

Thursday May 11, 2017 #

5 AM

Mountain Bike 14:55 intensity: (15 @0) + (2:28 @1) + (11:21 @2) + (51 @3) 3.54 mi (4:13 / mi) +11m 4:10 / mi
ahr:126 max:138

C • Happy National Bike Commute... 2

Spinning 33:10 intensity: (1:59 @0) + (14:01 @1) + (6:37 @2) + (10:33 @3)
ahr:121 max:148

weights 25:47 intensity: (2:49 @0) + (13:09 @1) + (7:25 @2) + (2:24 @3)
ahr:116 max:143

Mountain Bike 58:54 intensity: (9 @0) + (12:56 @1) + (39:03 @2) + (6:46 @3) 14.17 mi (4:09 / mi) +78m 4:05 / mi
ahr:129 max:149

Wednesday May 10, 2017 #

4 PM

Mountain Bike (Dirt/gravel) 1:26:33 [3] 20.79 mi (4:10 / mi) +155m 4:04 / mi

Tuesday May 9, 2017 #

7 AM

Running hills (Dirt/sand) 56:40 intensity: (4 @0) + (20 @1) + (9:10 @2) + (24:34 @3) + (14:39 @4) + (7:53 @5) 5.13 mi (11:03 / mi) +195m 9:53 / mi
ahr:144 max:162

Monday May 8, 2017 #

7 AM

Running 35:47 intensity: (1 @0) + (7:09 @1) + (24:02 @2) + (3:15 @3) + (1:20 @4) 4.07 mi (8:48 / mi) +28m 8:37 / mi
ahr:135 max:148

Manually adjusted HR.

Sunday May 7, 2017 #

11 AM

Orienteering 1:41:24 intensity: (50:58 @0) + (47:11 @1) + (54 @2) + (2:21 @3) 3.34 mi (30:22 / mi) +131m 27:04 / mi
ahr:90 max:135 14c

Walked around Kevin's map with Brenda and Joe an talked a lot about our different strategies. It was fun. Thanks Kevin! 15# pack.

Mountain Bike 46:23 intensity: (1:39 @0) + (2:57 @1) + (12:27 @2) + (21:34 @3) + (7:26 @4) + (20 @5) 6.33 mi (7:20 / mi) +120m 6:55 / mi
ahr:139 max:162

Wow, PR'd Maybury. I was feeling no spunk.
6 PM

Trekking 1:05:59 [1] 2.97 mi (22:13 / mi) +30m 21:33 / mi

Hike with Cataldo, 15# pack.

Saturday May 6, 2017 #

7 AM

Mountain Bike 28:02 intensity: (26 @0) + (1:06 @1) + (19:03 @2) + (7:27 @3) 6.26 mi (4:29 / mi) +36m 4:24 / mi
ahr:133 max:149

C • I sooooo thought 1
12 PM

Orienteering 48:22 intensity: (10:47 @1) + (15:12 @2) + (21:17 @3) + (1:06 @4) 3.17 mi (15:15 / mi) +33m 14:47 / mi
ahr:135 max:152 7c

Orienteering 18:02 intensity: (34 @1) + (4:00 @2) + (6:00 @3) + (7:09 @4) + (19 @5) 1.28 mi (14:05 / mi) +28m 13:12 / mi
ahr:146 max:161 3c

Mountain Bike 46:39 intensity: (50 @1) + (8:37 @2) + (16:53 @3) + (7:43 @4) + (12:36 @5) 9.72 mi (4:48 / mi) +91m 4:40 / mi
ahr:148 max:165

Paddling activity 40:00 [2] 3.26 mi (12:16 / mi) +3m 12:14 / mi

Friday May 5, 2017 #

8 AM

Running 1:25:42 intensity: (17 @0) + (10:32 @1) + (45:01 @2) + (29:52 @3) 8.72 mi (9:50 / mi) +93m 9:31 / mi
ahr:137 max:149

Fun rainy run with my neighbor Sara.

Thursday May 4, 2017 #

5 AM

Spinning 52:58 intensity: (58 @0) + (25:48 @1) + (13:23 @2) + (12:10 @3) + (39 @4)
ahr:122 max:154

weights 26:05 intensity: (14:58 @1) + (7:09 @2) + (3:58 @3)
ahr:119 max:150

Stairmaster intervals 19:05 intensity: (11 @0) + (5:20 @1) + (5:40 @2) + (5:22 @3) + (2:32 @4)
ahr:132 max:155

Wednesday May 3, 2017 #

6 AM

Mountain Bike (Mostly dirt) 1:20:33 intensity: (34 @0) + (2:01 @1) + (35:57 @2) + (38:49 @3) + (2:57 @4) + (15 @5) 20.72 mi (3:53 / mi) +108m 3:50 / mi
ahr:139 max:159

Commute+

Tuesday May 2, 2017 #

5 AM

Spinning 1:07:45 intensity: (3:36 @0) + (28:19 @1) + (8:36 @2) + (26:23 @3) + (51 @4)
ahr:124 max:152

weights 25:01 intensity: (10:44 @0) + (13:01 @1) + (1:16 @3)
ahr:88 max:116

5 PM

Mountain Bike (Mostly dirt) 1:16:07 intensity: (6:25 @0) + (14:31 @1) + (39:58 @2) + (14:58 @3) + (15 @4) 16.97 mi (4:29 / mi) +134m 4:23 / mi
ahr:125 max:152

So windy!

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