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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 31 days ending May 31, 2018:

activity # timemileskm+m
  Mountain Bike13 34:59:21 481.78(4:21) 775.35(2:42) 3622
  Running13 17:27:58 102.48(10:14) 164.93(6:21) 1542
  Gravel bike1 15:30:01 212.24(4:23) 341.56(2:43) 1352
  Orienteering3 9:02:41 12.71 20.45 439
  Spinning7 7:04:29 155.58 250.39 339
  Paddling activity4 3:50:14 16.19 26.05
  Yoga2 2:00:00
  weights4 1:35:57 0.99 1.59 6
  Trekking2 1:20:11 2.29 3.68 66
  Stairmaster1 23:01
  Total33 93:13:53 984.26 1584.01 7367
  [1-5]33 90:53:53

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Thursday May 31, 2018 #

5 AM

Spinning 39:15 intensity: (10:59 @0) + (12:18 @1) + (5:14 @2) + (7:43 @3) + (1:22 @4) + (1:39 @5)
ahr:121 max:156

weights 26:39 intensity: (3:51 @0) + (7:32 @1) + (7:21 @2) + (7:36 @3) + (19 @4) +3m
ahr:127 max:150

6 PM

Paddling activity 1:38:45 [2] 7.18 mi (13:45 / mi)

C • nice session!! 3

Trekking (Trail/bushwhack) 30:00 [2]

Richard and I figuring out tows at Bird Hills.

Wednesday May 30, 2018 #

5 AM

Running (Gravel ) 1:01:46 intensity: (14 @0) + (1:47 @1) + (4:18 @2) + (34:03 @3) + (21:24 @4) 7.01 mi (8:49 / mi) +45m 8:38 / mi
ahr:141 max:156

Humid! Finished listening to”Born A Crime.” Highly recommend.

Tuesday May 29, 2018 #

6 PM

Mountain Bike (Mostly gravel) 1:00:34 intensity: (3:36 @0) + (49:38 @1) + (3:14 @2) + (4:06 @3) 16.14 mi (3:45 / mi) +60m 3:43 / mi
ahr:120 max:144

Monday May 28, 2018 #

7 AM

Running (dirt) 19:23 intensity: (15:54 @1) + (2:26 @2) + (1:03 @3) 2.1 mi (9:14 / mi) +14m 9:03 / mi
ahr:130 max:145

Watch was strange so stopped and restarted.

Running (gravel/dirt/sand/trail) 2:39:32 intensity: (1:12:04 @2) + (49:51 @3) + (20:03 @4) + (17:34 @5) 15.65 mi (10:12 / mi) +195m 9:49 / mi
ahr:138 max:163

Soooo hot....Angel met me at mile 9 for a while, and after that the temps and humidity started to soar and I slowed down and got the dog to more water stops. Phew! Moderate pack.
C • wow crazy weather for a big jog 3

Sunday May 27, 2018 #

7 AM

Mountain Bike (Gravel, trail, loaded) 4:11:27 [2] 56.45 mi (4:27 / mi) +497m 4:20 / mi

With Shrekfeet and Christine. Hmmm HR monitor did not link with garmin bike computer....forgot had to check that. Felt really good the whole time.

Mountain Bike 4:11:27 [3] 56.45 mi (4:27 / mi) +392m 4:22 / mi

Saturday May 26, 2018 #

Note

Millbrooke Way throw down on the yard day.

Friday May 25, 2018 #

Orienteering 4:30:00 [2]

Traversing the nitrogaine course. Really good stuff!

Got super hot, and so pollen-y. Pooch not a fan...

Thursday May 24, 2018 #

5 AM

Spinning 49:12 intensity: (4:26 @0) + (17:32 @1) + (6:52 @2) + (13:19 @3) + (6:08 @4) + (55 @5)
ahr:130 max:156

275

weights 20:01 intensity: (6:10 @0) + (6:44 @1) + (3:36 @2) + (3:31 @3) 0.27 mi (1:14:14 / mi) +2m 1:12:43 / mi
ahr:120 max:145

Paddling activity 20:57 intensity: (40 @0) + (12:13 @1) + (7:10 @2) + (54 @3) 4.1 km (5:07 / km)
ahr:125 max:141

Wednesday May 23, 2018 #

5 PM

Running hills (Bushwhack practice) 1:02:26 intensity: (23 @0) + (8:51 @1) + (22:39 @2) + (26:22 @3) + (4:11 @4) 3.68 mi (16:58 / mi) +264m 13:53 / mi
ahr:137 max:153

Paddling activity 1:35:00 intensity: (1:29:08 @1) + (5:52 @3) 6.46 mi (14:42 / mi)
ahr:104 max:119

Tuesday May 22, 2018 #

5 AM

Spinning 55:00 intensity: (12:35 @0) + (11:50 @1) + (7:02 @2) + (12:04 @3) + (8:15 @4) + (3:14 @5)
ahr:128 max:162

5 PM

Mountain Bike 20:16 intensity: (19:00 @1) + (40 @2) + (36 @3) 5.67 mi (3:34 / mi) +62m 3:27 / mi
ahr:102 max:137

Running 1:03:04 intensity: (1:56 @0) + (3:55 @1) + (17:33 @2) + (34:28 @3) + (5:12 @4) 5.55 mi (11:22 / mi) +95m 10:47 / mi
ahr:138 max:153

Poor Angel had an epic wipe out...took it very easy after and on the ride home.

Mountain Bike 42:54 [1] 7.19 mi (5:58 / mi) +32m 5:53 / mi
ahr:108 max:127

Monday May 21, 2018 #

Yoga 1:00:00 [1]

Looks like this evening's paddle is going to be postponed for t-storms.

Sunday May 20, 2018 #

11 AM

Orienteering 3:07:46 intensity: (3:58 @0) + (1:24:58 @1) + (48:43 @2) + (43:01 @3) + (7:06 @4) 8.11 mi (23:09 / mi) +361m 20:20 / mi
ahr:130 max:153

Edit after load to livelox... some good bobbles here and there but 14 (and thereafter) were soul suckers. Looks like I was in the circle for first first 2 passes, gah on 14. On 14 to 15 I got caught up in some woods and that really confused my very addled brain. Then 16 just questioned myself--thought I was on the wrong water body then realized I was. Learning always!
C • can't gah on 14 too much 1

Saturday May 19, 2018 #

8 AM

Running (Mostly dirt) 2:13:07 intensity: (28 @0) + (6:41 @1) + (45:41 @2) + (1:03:11 @3) + (16:43 @4) + (23 @5) 14.14 mi (9:25 / mi) +138m 9:08 / mi
ahr:140 max:156

Monsoon mud. Not sure how the ILRA mtb time trials will happen tomorrow! Light pack.

Legs a bit unhappy. Did a lot of yard work yesterday including kick boxing down posts from a fence we needed to remove.

***cancelled...when you can paddle on the trail...https://m.facebook.com/photo.php?fbid=101563959362...

Friday May 18, 2018 #

7 AM

Mountain Bike 1:12:41 intensity: (1:08:27 @1) + (51 @2) + (3:23 @3) 17.16 mi (4:14 / mi) +108m 4:09 / mi
ahr:110 max:139

Thursday May 17, 2018 #

4 PM

Mountain Bike 26:59 intensity: (4:57 @0) + (15:38 @1) + (3:54 @2) + (2:30 @3) 5.88 mi (4:35 / mi) +87m 4:23 / mi
ahr:121 max:143

Moderate pack

Running 1:20:22 intensity: (19 @0) + (47 @1) + (50 @2) + (24:37 @3) + (44:44 @4) + (9:05 @5) 7.01 mi (11:28 / mi) +201m 10:31 / mi
ahr:149 max:158

Lots of mud and just felt not great...warm! I keep going back to this park because the trails are never easy. Moderate pack.
C • Arboretum is another option... 2

Mountain Bike 53:50 intensity: (25 @0) + (24:15 @1) + (23:53 @2) + (5:17 @3) 11.57 mi (4:39 / mi) +70m 4:34 / mi
ahr:129 max:140

Moderate pack.

Wednesday May 16, 2018 #

7 AM

Running warm up/down 5:03 intensity: (42 @0) + (40 @1) + (28 @2) + (1:14 @3) + (1:19 @4) + (40 @5) 0.47 mi (10:45 / mi)
ahr:137 max:173

Grapevines, knee ups trying to address hr early spike

Running intervals 43:31 intensity: (39 @1) + (3:28 @2) + (14:06 @3) + (18:43 @4) + (6:35 @5) 5.06 mi (8:36 / mi) +41m 8:23 / mi
ahr:140 max:158

Pushed hills.

Tuesday May 15, 2018 #

5 AM

Spinning 1:07:29 intensity: (32:05 @0) + (24:21 @1) + (4:12 @2) + (5:33 @3) + (1:18 @4) +1m
ahr:112 max:151

Kept it to recovery mode, but just had to let loose the last bit. ;)

Paddling activity 15:32 intensity: (6:00 @0) + (7:24 @1) + (2:08 @3)
ahr:109 max:121

Monday May 14, 2018 #

Yoga 1:00:00 [1]

Saturday May 12, 2018 #

Note

Coast to Coast

http://micoasttocoast.com/race-information/race-de...

Very cool race and very well done. Amazing beautiful gravel and tons of semi technical and sandy 2 track. I loved it.

Garmin time...more later...TKO in a bike crash at mile 15 cost a lot of time...
6 AM

Mountain Bike 15:30:01 intensity: (21:57 @0) + (7:20:36 @1) + (3:03:05 @2) + (3:18:51 @3) + (1:16:50 @4) + (8:42 @5) 212.24 mi (4:23 / mi) +1588m 4:17 / mi
ahr:132 max:158

The Inaugural Michigan Coast to Coast Gravel Grinder. Bike garmin time.

Signed up for this as a stepping stone to Untamed. Figured it would encourage biking early in the season, which it did. The not great weather kept me from getting the bigger rides I had planned. But, still looked forward to trying this distance. The route was published some time ago, and used some time to go through it cue by cue to see what I could see on Google Earth. That was helpful, except the forest roads weren’t easily seen, and know that those can be slow going. I think the hardest pre race dilemma was determining anticipated pace, but decided to set my garmin bike computer for a lower and upper HR and leave it at that. Used an old piece of board and a zip tie for my cue sheet “holder”, laminated the cue sheets and held them together with a key ring. Had my AR bike computer, and the garmin. Ran 3ish bottles for each leg and planned some food. Tony, Richard and I talked, and we decided to work together.

The forecast was for some rainy weather, so planned for that as well. When we arrived at the start, ist was rainy/sleety (c’mon mother nature!). We started in Au Gres, MI and I dipped my front wheel into the water. And then at 6:12, Matt Acker (course designer) rolled us out of the start at an easy roll, and the precipitation had passed. We rolled along with the starting pack. At about mile 15, Tony’s tire got caught on a rut, I swerved to miss him and went down…and was knocked out for about 30 seconds. I just remember seeing him on the ground. Came to, another rider (who was a medic) was there until the ambulance arrived. Talked to the medics, and they cleared me to continue. Then, Richard Macgyvered my bike. In the meantime, Tony discovered a crack on his non driveside seat stay. They used tire levers, zip ties and duct tape to put it back together. About 45 min later, we were rolling. This section was purely gravel and some paved roads. Very pretty.

Got along to the first check point, where Tony swapped a tire. We had a quick TA, and then went on our way. At this point we were heading for the hills, and the first one was pretty much out of the gate. Made our way through this section pretty well, and at about mile 90, Richard, Tony and I discussed our goals at that point, and Richard wanted to go for broke. I told him with what happened, I preferred a steady, lower pace. We rolled into CP 2 at the 105 mark. Tony and I stayed together the rest of the race, and picked up another dude at about the 140 mark. From points 2 to 3, was the most challenging, with forest 2 track, some good hills and it was the longest leg. When we got to 3, I was so excited to bring it HOME. The last section had what could be called flowy single track, but I think it was really an old road bed. Salsa set up a “Chase the Chaise” (right in the woods on a 2 track-- very Michigan) which was so cool. We headed into Big M which I remember from a race last year. And I remembered the hills. :) Doing sand in the dark is no joke.

I was really feeling quite good throughout the race. The roads were exceptional. The forest roads made it interesting and there was more than I had anticipated. The sand? Well, not my idea of fun! But certainly good hike a bike practice. We finished just at midnight. Ha…we had to bike through sand to get to the finish pad. Still making sense of the results. About 300 registrations, 200 finishers. Not sure how many started.

Took my bike in for a once over…and turned out the hub bearings are toast. Surprised that came up 2 weeks after I had it in the shop to get it ready for this race. Good thing I get a discount! Highly recommend this race. Next year it looks like it will be June 22.
C • Awesome! 8

Gravel bike 15:30:01 intensity: (3:36 @0) + (4:50:57 @1) + (5:38:10 @2) + (4:28:01 @3) + (29:03 @4) + (14 @5) 212.24 mi (4:23 / mi) +1352m 4:18 / mi
ahr:132 max:158

Friday May 11, 2018 #

6 AM

Spinning 1 [3]

10 AM

Mountain Bike 25:19 [3] 5.59 mi (4:32 / mi) +14m 4:30 / mi

Loaded bike shakedown on washboard. #nogaragesale

Spinning 2:47:31 [3] 155.58 mi (1:05 / mi) +332m 1:04 / mi

Thursday May 10, 2018 #

7 AM

Running 30:02 intensity: (46 @0) + (25:01 @1) + (3:53 @2) + (22 @3) 3.16 mi (9:30 / mi) +22m 9:18 / mi
ahr:121 max:132

Excited for the race this weekend.

Wednesday May 9, 2018 #

7 AM

Running 30:01 intensity: (46 @0) + (3:53 @1) + (12:11 @2) + (8:54 @3) + (2:56 @4) + (1:21 @5) 3.4 mi (8:50 / mi) +20m 8:40 / mi
ahr:135 max:155

Hill intervals, drills

Mountain Bike 29:49 intensity: (1:13 @0) + (26:39 @1) + (1:41 @2) + (16 @3) 7.19 mi (4:09 / mi) +47m 4:04 / mi
ahr:120 max:135

Tuesday May 8, 2018 #

8 AM

Mountain Bike 43:21 intensity: (37:26 @1) + (5:55 @2) 11.22 mi (3:52 / mi) +88m 3:46 / mi
ahr:116 max:139

weights 25:00 [1]

Deck of cards...plank row, pushups, weighted russian twist, weighted sit ups.

Monday May 7, 2018 #

7 AM

Running (gravel/dirt/sand/trail) 2:31:56 intensity: (31 @0) + (15:38 @1) + (1:29:44 @2) + (33:29 @3) + (12:34 @4) 16.01 mi (9:29 / mi) +153m 9:13 / mi
ahr:134 max:148

C • holy crap! 3

Sunday May 6, 2018 #

Event: SMOC Spring Mill Pond - Island Lake
 
11 AM

Running (Score O) 54:58 intensity: (1:00 @1) + (6:01 @2) + (19:53 @3) + (20:23 @4) + (7:41 @5) 4.18 mi (13:09 / mi) +104m 12:13 / mi
ahr:145 max:163

Mountain Bike 25:00 [2] 6.0 mi (4:10 / mi)

To the meet
2 PM

Trekking (Flag Pickup) 50:11 [1] 2.29 mi (21:55 / mi) +66m 20:07 / mi
ahr:97 max:125

Mountain Bike 25:00 [2] 6.0 mi (4:10 / mi)

Back home.

Saturday May 5, 2018 #

6 AM

Mountain Bike (Mostly gravel/dirt) 2:48:01 [2] 40.04 mi (4:12 / mi) +457m 4:03 / mi
ahr:124 max:147

Friday May 4, 2018 #

9 AM

Running 1:34:43 intensity: (27 @0) + (13:51 @1) + (22:27 @2) + (49:41 @3) + (8:17 @4) 10.01 mi (9:28 / mi) +94m 9:12 / mi
ahr:138 max:152

3 PM

Orienteering 1:24:55 [2] 4.6 mi (18:28 / mi) +78m 17:32 / mi
ahr:126 max:147

Hanging flags for Get Your Bearings race.

Thursday May 3, 2018 #

5 AM

Spinning 46:01 intensity: (9:18 @0) + (13:37 @1) + (5:29 @2) + (5:56 @3) + (5:51 @4) + (5:50 @5) +6m
ahr:127 max:160

weights 24:17 intensity: (2:55 @0) + (3:52 @1) + (8:08 @2) + (6:05 @3) + (2:58 @4) + (19 @5) 0.72 mi (33:48 / mi) +2m 33:30 / mi
ahr:133 max:155

Stairmaster intervals 23:01 intensity: (50 @0) + (1:18 @1) + (2:16 @2) + (9:54 @3) + (7:49 @4) + (54 @5)
ahr:142 max:157

104 floors... skipped the erg for this. Mondo bruise all over my right knee from a trail Superman last weekend. Yeah, Full body slam.

Tuesday May 1, 2018 #

7 AM

Mountain Bike (gravel) 53:37 intensity: (3:22 @0) + (36:49 @1) + (8:51 @2) + (4:35 @3) 12.76 mi (4:12 / mi) +89m 4:07 / mi
ahr:124 max:144

Moderate pack

Running hills (trail gravel) 58:04 intensity: (8 @0) + (1:11 @1) + (2:57 @2) + (24:02 @3) + (23:47 @4) + (5:59 @5) 5.05 mi (11:30 / mi) +156m 10:29 / mi
ahr:147 max:163

Unhappy legs :/ Moderate pack. Finished the audio book "A Higher Loyalty." I liked it, pretty fascinating.
C • that northern park 2
C • how muddy is it? 2

Mountain Bike 19:05 intensity: (27 @0) + (13:34 @1) + (3:30 @2) + (1:34 @3) 4.23 mi (4:31 / mi) +33m 4:24 / mi
ahr:126 max:138

Moderate pack...into work.

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