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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 31 days ending Oct 31, 2017:

activity # timemileskm+m
  Adventure Race1 26:00:00 87.62(17:48) 141.01(11:04) 161
  Orienteering3 6:59:44 16.8(24:59) 27.03(15:32) 725
  Spinning8 6:52:20 1.02 1.64 1
  Running7 5:27:42 33.09(9:54) 53.25(6:09) 292
  Trekking5 4:47:54 7.63 12.28 94
  Yoga4 4:00:00
  weights7 3:46:20 0.51 0.81 5
  Mountain Bike2 1:54:58 18.0 28.97 170
  Paddling activity2 32:12
  Stairmaster2 32:06 1.2 1.93 1
  Total28 60:53:16 165.86 266.93 1450
  [1-5]28 58:32:51

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Tuesday Oct 31, 2017 #

5 AM

Spinning 1:05:56 intensity: (5:25 @0) + (17:45 @1) + (8:50 @2) + (11:35 @3) + (15:47 @4) + (6:34 @5)
ahr:131 max:163

weights 32:37 intensity: (6:23 @0) + (22:12 @1) + (3:21 @2) + (41 @3) 0.05 mi (10:56:09 / mi)
ahr:104 max:135

Monday Oct 30, 2017 #

Note

Sunday night Femmes and late wok night isn’t conducive to work out time. Had a blast. That Jess Yaksic is a ton of fun.

Sunday Oct 29, 2017 #

Event: SMOC Bishop Lake
 
12 PM

Orienteering 1:56:35 intensity: (47 @0) + (15:47 @1) + (56:30 @2) + (32:10 @3) + (6:58 @4) + (4:23 @5) 5.36 mi (21:45 / mi) +238m 19:07 / mi
ahr:135 max:177

Saturday Oct 28, 2017 #

4 PM

Mountain Bike 1:23:35 intensity: (16:54 @1) + (1:00:09 @2) + (5:55 @3) + (37 @4) 18.0 mi (4:39 / mi) +170m 4:31 / mi
ahr:128 max:155

Manual adjustment for first part, forgot to start my watch.

Friday Oct 27, 2017 #

11 AM

Running (Dirt) 1:15:18 intensity: (16 @0) + (46 @1) + (59:11 @2) + (10:42 @3) + (20 @4) + (4:03 @5) 7.75 mi (9:43 / mi) +62m 9:29 / mi
ahr:132 max:145

Mr. W’s favorite kind of run. :)
C • I like how you added extra out and backs to your out and back 2

Thursday Oct 26, 2017 #

5 AM

Spinning 42:07 intensity: (6:28 @0) + (17:29 @1) + (8:09 @2) + (4:53 @3) + (3:53 @4) + (1:15 @5)
ahr:114 max:161

weights 17:38 intensity: (6:48 @1) + (3:08 @2) + (7:10 @3) + (32 @4) +4m
ahr:132 max:153

Paddling activity (Row machine) 16:50 intensity: (14 @0) + (4:51 @1) + (10:49 @2) + (56 @3)
ahr:126 max:140

Betcha can’t guess the Billy Squier song that came on...
C • Too easy 2

weights 15:40 intensity: (2 @0) + (14:58 @1) + (5 @2) + (35 @3)
ahr:108 max:128

Wednesday Oct 25, 2017 #

7 AM

Running (Mostly dirt) 1:00:06 intensity: (23 @0) + (6:03 @1) + (5:33 @2) + (27:08 @3) + (15:10 @4) + (5:49 @5) 6.14 mi (9:47 / mi) +52m 9:32 / mi
ahr:139 max:160

First bit with Todd.

Tuesday Oct 24, 2017 #

5 AM

Spinning 1:00:32 intensity: (7:21 @0) + (18:08 @1) + (10:22 @2) + (17:34 @3) + (7:03 @4) + (4 @5)
ahr:126 max:158

weights 25:19 intensity: (4:56 @0) + (16:09 @1) + (3:55 @2) + (19 @3)
ahr:104 max:135

Arms

Monday Oct 23, 2017 #

7 AM

Stairmaster 15:03 intensity: (1:32 @0) + (7:48 @1) + (4:57 @2) + (46 @3) +1m
ahr:114 max:134

Yoga 1:00:00 [1]

Sunday Oct 22, 2017 #

Event: SMOC Silver Lake
 
11 AM

Orienteering 2:10:52 intensity: (28 @0) + (2:30 @1) + (9:09 @2) + (47:35 @3) + (38:57 @4) + (32:13 @5) 6.49 mi (20:10 / mi) +267m 17:53 / mi
ahr:151 max:175

Silver Lake...not horrible...but def can see where I overshot, made a couple of bad choices. But, ok. Not sure what's up with that heart rate? Need to look at it more when I have a chance. Plan to scan the map at work tomorr and do more analysis. Uploaded to livelox.

Start to 1: straight and WALKED. Maybe a little skipping.
1 to 2: used the trail which was my undoing. I didn't have the right bearing, and got distracted by seeing people on the trail. If I had gone straight north and paid attention, would have been much better.
2 to 3: Overshot a bit.
3 to 4: Stayed pretty well on bearing. Some green in there!
4 to 5: Gah, slipped a bit w on that, should have gone W around at that point but was committed in my head to E and thread through the water bodies.
5 to 6: Executed my plan quite well, and then saw some of my people and got disracted. :/
6 to 7: Um, when I went into the circle, was distracted that I was spot on and questioned it.
7 to 8: Wrong way Sally! Went west instead of east. 1st of 2 not great direction decisions.
8 to 9: Straight shot, drank water and had a quick bite.
9 to 10: Followed marsh.
10 to 11: This felt SO LONG. Kept making sure I was heading in the right direction.
11 to 12: Wrong way Sally again...but corrected, said hello to 2, and then got some confused but realized to head for the water.
12 to 13: Realized a couple of controls earlier that my head was tired and decided to road run to shake my head out a bit.
13 to 14: road or woods, road or woods, wood for good measure.
14 to 15: I hate crowds, I hate running in crowds so I decided to hit the dry ditch and run around. Time suck I know, but there it is.
15 to F: Love a good ABC run.

Brooks Adrenaline FTW.
C • some comments 1

Red - Splits

Saturday Oct 21, 2017 #

9 AM

Running 33:16 [3] 3.08 mi (10:48 / mi) +38m 10:24 / mi

Annual purple run with officer Ben.

2 PM

Orienteering 2:52:17 intensity: (10:21 @0) + (2:27:17 @1) + (11:58 @2) + (2:41 @3) 4.95 mi (34:48 / mi) +220m 30:35 / mi
ahr:107 max:141

Winnewanna rust buster with BCB and JB. Called it quits when we saw too many hunters.

Friday Oct 20, 2017 #

Running 29:02 intensity: (15 @1) + (16:37 @2) + (8:29 @3) + (4 @4) + (3:37 @5) 3.11 mi (9:20 / mi) +11m 9:14 / mi
ahr:136 max:145

Work break run. Work has been nuts. Guessing it will settle soon.

Thursday Oct 19, 2017 #

5 AM

Spinning 39:27 intensity: (13:22 @0) + (11:23 @1) + (2:54 @2) + (9:06 @3) + (2:42 @4)
ahr:110 max:154

weights 23:44 intensity: (17:02 @1) + (3:20 @2) + (2:29 @3) + (53 @4)
ahr:119 max:154

weights 19:59 [1]
ahr:85 max:119

Abs

Wednesday Oct 18, 2017 #

Note

Went for a 5a run...about a mile in hit a rock or something and had a spectacular Superman. Called it a day and walked home.

Tuesday Oct 17, 2017 #

5 AM

Spinning 1:00:23 intensity: (9:18 @0) + (14:55 @1) + (9:17 @2) + (18:27 @3) + (8:16 @4) + (10 @5)
ahr:124 max:158

FTP 235

weights 22:14 intensity: (6:00 @0) + (15:53 @1) + (12 @2) + (9 @3)
ahr:97 max:126

Legs

Monday Oct 16, 2017 #

7 AM

Running 12:24 intensity: (3:07 @0) + (5:02 @1) + (3:27 @2) + (48 @3) 1.0 mi (12:24 / mi) +10m 12:02 / mi
ahr:109 max:140

Yoga 1:00:00 [2]

Sunday Oct 15, 2017 #

11 AM

Trekking 7:00 intensity: (1:42 @0) + (5:06 @1) + (12 @3) 0.51 mi (13:43 / mi) +8m 13:03 / mi
ahr:101 max:119

With Todd. He’s starting a running program.

Running 1:06:17 intensity: (4:31 @1) + (18:46 @2) + (26:32 @3) + (6:02 @4) + (10:26 @5) 7.01 mi (9:27 / mi) +75m 9:09 / mi
ahr:138 max:176

T is for Torrential Rain.

Saturday Oct 14, 2017 #

Event: Python 2017 NE Ohio Rogaine
 
9 AM

Spinning 1:00:54 intensity: (4:20 @0) + (20:00 @1) + (15:24 @2) + (19:20 @3) + (1:50 @4)
ahr:126 max:155

1 PM

Trekking 1:29:20 intensity: (2:07 @0) + (1:26:21 @1) + (52 @3) 4.73 mi (18:53 / mi) +79m 17:57 / mi
ahr:103 max:125

Forgot to set my watch right. Not sure what that straight line was all about. With Cris and Mr. W checking out the blue DTE loop.

Also returning the comps and trying adrenalines.

Friday Oct 13, 2017 #

5 AM

Running 51:19 intensity: (44 @0) + (9:15 @1) + (30:19 @2) + (10:20 @3) + (41 @4) 5.0 mi (10:16 / mi) +44m 9:59 / mi
ahr:128 max:142

Oh dark thirty...

Got a blister during this run, and I actually think it started yesterday in non running shoes. And, I think it's because of the orthotic I have been wearing for the tarsal tunnel, which really isn't getting better.

I have decided to talk to docs about the nerve release procedure. Long term with the orthotic isn't doing much.

Foot doc recommended "stability" shoes. Starting with the Salomon XA Pro 3D. Looking at the Adrenaline for more like road running.

Thursday Oct 12, 2017 #

5 AM

Spinning 36:26 intensity: (12:36 @0) + (10:35 @1) + (4:08 @2) + (8:37 @3) + (30 @4)
ahr:109 max:154

235

weights 28:07 intensity: (4:30 @0) + (22:58 @1) + (39 @3)
ahr:101 max:125

Ab torture

weights 16:57 intensity: (7:33 @0) + (8:44 @1) + (40 @3)
ahr:90 max:117

arms

Wednesday Oct 11, 2017 #

6 PM

Stairmaster 17:03 intensity: (2:48 @0) + (9:24 @1) + (3:14 @2) + (1:37 @3) 1.2 mi (14:13 / mi)
ahr:114 max:136

Crazy couple of weeks, starting to settle some.

Yoga 1:00:00 [2]

Tuesday Oct 10, 2017 #

5 AM

Spinning 46:35 intensity: (6:05 @0) + (11:43 @1) + (10:22 @2) + (14:51 @3) + (3:29 @4) + (5 @5) 1.02 mi (45:39 / mi) +1m 45:28 / mi
ahr:126 max:159

230

Paddling activity 15:22 intensity: (25 @0) + (13:29 @1) + (48 @2) + (40 @3)
ahr:108 max:130

Monday Oct 9, 2017 #

Trekking 1:00:00 [3]

Sunday Oct 8, 2017 #

Trekking 1:00:00 [3]

Badlands with Cris

Saturday Oct 7, 2017 #

9 AM

Yoga 1:00:00 [1]

4 PM

Trekking 1:11:34 [3] 2.39 mi (29:57 / mi) +7m 29:41 / mi

Corn maze

Thursday Oct 5, 2017 #

5 AM

Mountain Bike 31:23 intensity: (9:32 @0) + (20:27 @1) + (22 @2) + (1:02 @3)
ahr:100 max:128

weights 24:05 intensity: (11:40 @0) + (11:55 @1) + (30 @3) 0.46 mi (52:53 / mi) +1m 52:23 / mi
ahr:88 max:110

Sunday Oct 1, 2017 #

2 PM

Adventure Race 26:00:00 [3] 141.01 km (11:04 / km) +161m 11:00 / km

Phew. Race report coming.

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