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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 31 days ending Jan 31, 2018:

activity # timemileskm+m
  Orienteering8 18:15:43 47.63(23:00) 76.65(14:18) 163769 /90c76%
  weights9 7:20:35 4.86 7.82 7
  Spinning8 6:56:54
  Mountain Bike2 5:18:37 65.9(4:50) 106.06(3:00) 648
  Trekking2 4:44:18 17.31(16:25) 27.86(10:12) 328
  Cross country skiing2 3:07:29 12.39(15:08) 19.94(9:24) 213
  Running3 3:07:03 15.97(11:43) 25.7(7:17) 334
  Yoga2 2:00:00
  Paddling activity5 1:21:55 1.24 2.0
  Other1 15:00
  Total30 52:27:34 165.3 266.03 316669 /90c76%
  [1-5]30 50:45:13

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Wednesday Jan 31, 2018 #

7 AM

weights 45:10 [3]

Tuesday Jan 30, 2018 #

5 AM

Spinning 1:15:34 intensity: (5:13 @0) + (26:06 @1) + (14:18 @2) + (19:36 @3) + (9:40 @4) + (41 @5)
ahr:126 max:163

weights 26:11 intensity: (5:06 @0) + (19:27 @1) + (1:38 @3)
ahr:96 max:116

Monday Jan 29, 2018 #

7 AM

Paddling activity 10:00 [2] 2.0 km (5:00 / km)

Yoga 1:00:00 [2]

First time 100% barefoot since July. #goals #itsthesmallthings

Sunday Jan 28, 2018 #

1 PM

Trekking (12 lb pack + h20) 3:44:31 intensity: (4 @0) + (2:40:57 @1) + (57:39 @2) + (5:51 @3) 13.25 mi (16:57 / mi) +190m 16:13 / mi
ahr:117 max:143

Pretty day but lots of icy patches on the trail. Went with Cris.

Saturday Jan 27, 2018 #

9 AM

Mountain Bike (Mostly dirt) 3:38:45 intensity: (1:10 @0) + (46:50 @1) + (1:49:57 @2) + (58:48 @3) + (2:00 @4) 45.05 mi (4:51 / mi) +493m 4:42 / mi
ahr:132 max:157

Friday Jan 26, 2018 #

3 PM

Mountain Bike (Mostly dirt) 1:39:52 intensity: (1:46 @0) + (8:08 @1) + (1:05:51 @2) + (23:38 @3) + (29 @4) 20.85 mi (4:47 / mi) +155m 4:41 / mi
ahr:134 max:151

Noticing improvement in my L foot.

Thursday Jan 25, 2018 #

5 AM

Spinning 40:30 intensity: (5:53 @0) + (16:04 @1) + (6:24 @2) + (5:35 @3) + (2:29 @4) + (4:05 @5)
ahr:121 max:163

255

weights 1:19:57 intensity: (2:44 @0) + (35:31 @1) + (21:29 @2) + (16:19 @3) + (3:26 @4) + (28 @5) 1.09 mi (1:13:21 / mi)
ahr:123 max:160

Started a new rotation. Beefy dude that comes to spin showed me deadlifts.

Wednesday Jan 24, 2018 #

4 PM

Running 48:33 intensity: (57 @0) + (9:57 @1) + (21:42 @2) + (13:50 @3) + (1:50 @4) + (17 @5) 2.68 mi (18:07 / mi) +148m 15:28 / mi
ahr:131 max:160

Failed tempo....lots of ice. At least I had a Topo map in my hand.

Tuesday Jan 23, 2018 #

5 AM

Spinning 1:08:31 intensity: (7:46 @0) + (21:14 @1) + (21:30 @2) + (17:17 @3) + (44 @4)
ahr:121 max:154

weights 28:43 intensity: (2:41 @0) + (23:31 @1) + (1:54 @2) + (37 @3) 0.5 mi (57:25 / mi)
ahr:105 max:137

Monday Jan 22, 2018 #

8 AM

Paddling activity 15:08 [2]

Yoga was cancelled.

Spinning 25:24 [2]

Sunday Jan 21, 2018 #

Orienteering 1:25:00 [2] *** 4.0 mi (21:15 / mi)
spiked:9/12c shoes: Asolo Flame Hikers

Forgot my watch so tracked on strava. Hung streamers at Chenango from a map designed by Igor. I did the 3 together on the NW part, and found myself going very slowly to confirm. Then, the other 9 I did trying to move a bit faster. The three times I screwed up I was definitely definitely definitely trying to over justify where I was instead of going with it.

I love that part of Brighton. Igor, I will send notes! :)

Saturday Jan 20, 2018 #

8 AM

Running 1:23:24 intensity: (37:24 @2) + (43:55 @3) + (2:05 @4) 8.61 mi (9:41 / mi) +75m 9:26 / mi
ahr:141 max:155

Finally! #feelsoofficial

Friday Jan 19, 2018 #

7 AM

Running hills (badlands....) 55:06 intensity: (17 @0) + (46 @1) + (15:11 @2) + (30:37 @3) + (6:40 @4) + (1:35 @5) 4.68 mi (11:46 / mi) +112m 10:58 / mi
ahr:143 max:167

Yep...some days...

Thursday Jan 18, 2018 #

5 AM

Spinning 48:42 intensity: (3:45 @0) + (24:17 @1) + (8:08 @2) + (11:25 @3) + (1:07 @4)
ahr:118 max:155

weights 38:08 intensity: (6:46 @0) + (23:55 @1) + (5:36 @2) + (1:51 @3) 0.77 mi (49:39 / mi) +2m 49:16 / mi
ahr:107 max:142

Paddling activity 16:20 intensity: (7 @0) + (9:48 @1) + (4:01 @2) + (2:24 @3)
ahr:122 max:133

Wednesday Jan 17, 2018 #

5 AM

Paddling activity 15:05 intensity: (6:44 @0) + (8:16 @1) + (5 @3)
ahr:98 max:124

weights 45:27 intensity: (18:28 @0) + (25:21 @1) + (1:38 @3) 1.39 mi (32:44 / mi) +2m 32:36 / mi
ahr:91 max:117

Monday Jan 15, 2018 #

9 AM

Orienteering 4:11:30 intensity: (41 @0) + (51:48 @1) + (1:35:55 @2) + (1:22:04 @3) + (19:53 @4) + (1:09 @5) 12.91 mi (19:29 / mi) +439m 17:37 / mi
ahr:135 max:172

Extreme o my....

Started smoothly enough...then the arial to 12 I completely and utterly screwed up which had me unnerved until 18, which I was supposed to plot but lost that map somehow. Saw the cheat tiny map and remember the general area from the race the day before. Got there, thought we had a time limit of 3 hours according to the meeting. Booked it back to the finish. Turned out we had 4, I went back out to finish and probably would have been ok if I hadn’t run back and forth. Gah. Learned a lot about this and plan to go back next year better prepared,at least mentally!

Sunday Jan 14, 2018 #

9 AM

Orienteering 38:44 intensity: (17 @0) + (37:14 @1) + (37 @2) + (36 @3) 1.33 mi (29:11 / mi) +71m 25:03 / mi
ahr:107 max:128

Orienteering 1:40:56 intensity: (34:47 @1) + (30:37 @2) + (22:43 @3) + (11:05 @4) + (1:44 @5) 4.47 mi (22:34 / mi) +138m 20:35 / mi
ahr:130 max:165

Saturday Jan 13, 2018 #

9 AM

Orienteering (model map walk) 45:00 [1] *** 2.0 mi (22:30 / mi)
spiked:7/10c shoes: Brooks Adrenaline ASR M8.5

Was going over and over dry ditches and gully differences. In short, not all are mapped.
11 AM

Orienteering 1:57:58 intensity: (8:21 @1) + (52:57 @2) + (41:58 @3) + (11:51 @4) + (2:51 @5) 5.2 mi (22:41 / mi) +260m 19:38 / mi
ahr:139 max:166 spiked:9/14c shoes: Brooks Adrenaline ASR M8.5

Green Y at GNC.

Had some good lines, and was the worst when I allowed myself to be distracted or wasn't confident I was in the circle. On #1, I was right in the circle, 2x, and lost about 6-7 min right there. OK execution to 2, spiked 3, wobbled to 4 and 5, 6 went well and the wheels fell off at 7. Kid fell and screamed, and I turned, dropped my map and talked to him...he was OK and then I was totally unaware of where I was.

Got back on for 8 then 9, and foot was throbbing. Got to the vicinity of 10 and drifted W which caused needing to go to the road and attack from a powerline pylon. Then, pretty clean, albeit very slow because I really had to walk.

Friday Jan 12, 2018 #

Event: Georgia O-Fest 2018
 
1 PM

Orienteering 10:29 intensity: (2:34 @1) + (6:06 @2) + (1:49 @3) 0.57 mi (18:24 / mi) +19m 16:38 / mi
ahr:129 max:146 spiked:3/3c

Model map.

Orienteering 1:05:36 intensity: (11:10 @1) + (27:43 @2) + (17:14 @3) + (9:01 @4) + (28 @5) 3.02 mi (21:43 / mi) +159m 18:40 / mi
ahr:137 max:160 spiked:8/10c

Bumped watch, short track. Had a very rough start. Then got a little into the groove--and kept it safe every step of the way.. The gullies and dry ditches really got me! Anyway, stayed pretty clean, only concern was L foot was not happy.

Thursday Jan 11, 2018 #

5 AM

Spinning 47:53 intensity: (7:42 @0) + (19:44 @1) + (8:15 @2) + (9:44 @3) + (2:09 @4) + (19 @5)
ahr:118 max:160

weights 53:09 intensity: (7:32 @0) + (29:45 @1) + (13:47 @2) + (2:05 @3) 1.11 mi (47:46 / mi) +3m 47:21 / mi
ahr:109 max:144

Wednesday Jan 10, 2018 #

Note

Went back to the doc for follow up. Said the foot looks really good, and I can resume normal activity.

He suggested a stationary bike and a couch to 5k program.

I shared that I have been doing a little bit of this and a little bit of that. He said that I need to come back in 3 months to "check on this project."
C • Bring him your GNC medals 2

Tuesday Jan 9, 2018 #

5 AM

Spinning 1:00:49 intensity: (8:34 @0) + (18:00 @1) + (13:02 @2) + (16:50 @3) + (4:23 @4)
ahr:123 max:154

Paddling activity 25:22 intensity: (14 @0) + (4:26 @1) + (17:42 @2) + (3:00 @3)
ahr:130 max:147

Monday Jan 8, 2018 #

8 AM

Trekking (dare I say running?) 59:47 intensity: (2:21 @0) + (6:26 @1) + (10:14 @2) + (29:28 @3) + (10:58 @4) + (20 @5) 4.06 mi (14:43 / mi) +137m 13:19 / mi
ahr:138 max:158 shoes: Brooks Adrenaline ASR M8.5

We had about 3-4" of snow and had to go out and run in it...it was beautiful. A little tough to get through but just wonderful.

Sunday Jan 7, 2018 #

3 PM

Cross country skiing 1:37:29 intensity: (4:49 @0) + (53:29 @1) + (33:51 @2) + (5:20 @3) 6.39 mi (15:15 / mi) +74m 14:43 / mi
ahr:119 max:139

The case of the disappearing track....

Feeling a bit more confidence. Practically flipped on an oak leaf. Avoided super steep hills...they seemed to have a lot of ice and leaves and not sure how to handle that.

Saturday Jan 6, 2018 #

12 PM

Orienteering 2:42:01 intensity: (44 @0) + (31:02 @1) + (1:15:34 @2) + (50:31 @3) + (4:10 @4) 6.27 mi (25:50 / mi) +396m 21:36 / mi
ahr:133 max:155 spiked:15/20c shoes: Asolo Flame Hikers

Jens drew up a practice map (unstreamered) at Peach Mountain to prep for GNC. At least when I am there it will be 50 degrees warmer and I won't be wearing many layers of silk, merino and puffy.

The snow was kinda deep, almost to me knee in parts. Went pretty smoothly til #10, and was in the wrong spot which I figured out to 11--did the penance of going back through again. Green bumped me west going to 12 which confused me. Became more intentional through 18, got turned around on 19 (assumed I was on the wrong trail, duh) and then back in.

I couldn't hep but think this is really great training.

Friday Jan 5, 2018 #

Yoga 1:00:00 [1]

Other intervals (run/Erg) 15:00 [3]

Warm up for Yoga.

Thursday Jan 4, 2018 #

5 AM

Spinning 49:31 [3]

240 FTP...holy cats I have work to do
C • FTP 5

weights 53:04 [3]

My arms are noodles.

Wednesday Jan 3, 2018 #

7 AM

weights 1:10:46 [2]

3000m erg intervals and incline treadmill intervals interspersed with bench and free weights upper body.

Tuesday Jan 2, 2018 #

3 PM

Cross country skiing 1:30:00 [2] 6.0 mi (15:00 / mi) +139m 14:00 / mi
shoes: Rossignol Evo OT 65

Bumped watch and restarted 4m in—estimated distance. I now understand why regular grooming helps. And oak leaves can lead to swearing up a storm. And fallen juniper berries.

Monday Jan 1, 2018 #

1 PM

Orienteering 3:38:29 [2] 7.86 mi (27:48 / mi) +156m 26:11 / mi
spiked:18/21c shoes: Asolo Flame Hikers

Went back to do the combined ILRA loops. And to see if I could find my R Kahtoola...

Generally OK, albeit slow. The snow has gotten pretty deep and I dressed for the sub zero temps. First few were familiar with the other map. Slightly confused on 43 and 42, went off the trail too early on 41, bombed the marsh point...didn't launch off the woods where I thought I had....twice. I kept getting nervous with the water coming through...and would turn and turn and...sigh. Will try again next weekend. Did a last bit through the car still looking for the spikes.
C • I need a translator :) But... 3

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