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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 31 days ending Aug 31, 2018:

activity # timemileskm+m
  Mountain Bike9 21:16:48 275.73(4:38) 443.74(2:53) 2304
  Running11 11:02:12 65.64(10:05) 105.64(6:16) 690
  Paddling activity2 6:32:51 27.16(14:28) 43.71(8:59) 7
  Adventure Race1 5:06:31 35.97(8:31) 57.89(5:18) 424
  Spinning5 4:32:49
  Yoga4 4:05:28
  Gravel bike2 3:13:41 45.01(4:18) 72.43(2:40) 152
  weights3 1:44:10 1.04 1.67 5
  Stairmaster3 45:17 0.08 0.13
  Total29 58:19:47 450.63 725.21 3582
  [1-5]29 55:32:09

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Friday Aug 31, 2018 #

5 AM

Mountain Bike 4:39:53 intensity: (1:45 @0) + (47:22 @1) + (1:37:30 @2) + (1:44:34 @3) + (24:40 @4) + (4:02 @5) 57.35 mi (4:53 / mi) +774m 4:41 / mi
ahr:137 max:161

That was an adventure. Picked up the route for a 50m gravel race coming up in October. Had to do some Re-routes and detours around downed trees that blocked some of the forest roads and two track. There was a big storm that came through a couple of days ago and kind of surprised how significant the damage is. And ponding. And sand. And hills. Yup, good stuff.
C • Fantastic ride! 5

Thursday Aug 30, 2018 #

10 AM

Running 1:02:00 intensity: (28 @0) + (5:04 @1) + (7:15 @2) + (27:09 @3) + (13:16 @4) + (8:48 @5) 7.01 mi (8:51 / mi) +48m 8:40 / mi
ahr:144 max:159

Power pole pickups at beginning and end.

My mother in law died a bit unexpectedly yesterday. She had dementia for about 10 years. Quite comforting family and friends are really reaching out. Fortunately fam isn’t surprised, and in support of, planning for my bike to come with on trips up north to handle things.

Wednesday Aug 29, 2018 #

5 AM

Running 1:04:57 intensity: (6 @0) + (37 @1) + (3:46 @2) + (37:52 @3) + (17:51 @4) + (4:45 @5) 7.01 mi (9:16 / mi) +53m 9:03 / mi
ahr:142 max:153

Pushed hills a smidge after first light.

Monday Aug 27, 2018 #

7 AM

Running 39:56 intensity: (58 @0) + (29:26 @1) + (5:08 @2) + (4:02 @3) + (13 @4) + (9 @5) 4.01 mi (9:58 / mi) +30m 9:44 / mi
ahr:126 max:137

Changing HR strap battery for next time.

Yoga 1:00:00 [1]

Sunday Aug 26, 2018 #

5 AM

Mountain Bike 40:51 intensity: (1:29 @0) + (30:47 @1) + (6:56 @2) + (1:39 @3) 10.02 mi (4:05 / mi) +46m 4:01 / mi
ahr:124 max:137

10#ish pack out to meet Jens.

Paddling activity 3:33:38 [1] 14.76 mi (14:28 / mi) +7m 14:27 / mi
ahr:85 max:106

With Mr. W. I think his choice for a foggy morning was to go Loch Ness monster hunting. Dang I need to paddle harder.

Mountain Bike 1:46:11 intensity: (12:44 @0) + (1:28:29 @1) + (1:31 @2) + (3:27 @3) 26.02 mi (4:05 / mi) +142m 4:01 / mi
ahr:116 max:134

Pack felt heavier I think with all the condensation. It’s all fun and games until the dew point is 73. My effort perception is out of whack, or unusually tired.

Gravel bike 7:04 [3] 1.85 mi (3:49 / mi)

Saturday Aug 25, 2018 #

12 PM

Running 2:00:32 intensity: (18 @0) + (7:06 @1) + (5:10 @2) + (18:14 @3) + (26:47 @4) + (1:02:57 @5) 10.0 mi (12:03 / mi) +140m 11:33 / mi
ahr:153 max:175

I feel like I could copy and paste abiperk’s comments from yesterday... sheer determination got me through this. With wonderful Angel. Walked the last bit.

Didn’t feel the high HR...maybe need a new battery.
C • Glad... 2

Friday Aug 24, 2018 #

4 PM

Mountain Bike 1:45:06 intensity: (1:01 @0) + (21:40 @1) + (29:57 @2) + (38:07 @3) + (12:46 @4) + (1:35 @5) 15.39 mi (6:50 / mi) +236m 6:31 / mi
ahr:137 max:159

2 of each Murray and Appleton. Did the new Appleton extension which is fun. Very dry conditions led to some surprise fishtailing.
C • Wow nice 2

Thursday Aug 23, 2018 #

5 AM

Spinning 53:31 intensity: (11:38 @0) + (19:45 @1) + (7:29 @2) + (10:24 @3) + (4:01 @4) + (14 @5)
ahr:121 max:155

weights 37:45 intensity: (2:20 @0) + (12:58 @1) + (6:36 @2) + (14:49 @3) + (1:02 @4) +2m
ahr:131 max:150

Stairmaster 15:03 intensity: (2:20 @1) + (3:47 @2) + (6:12 @3) + (2:44 @4)
ahr:138 max:151

Wednesday Aug 22, 2018 #

7 AM

Running (Gravel) 25:29 intensity: (12 @0) + (6 @1) + (1:39 @2) + (5:49 @3) + (5:50 @4) + (11:53 @5) 3.01 mi (8:28 / mi) +19m 8:18 / mi
ahr:152 max:165

Hill pushes out and power line strides back.
5 PM

Running (Trail) 1:09:10 intensity: (21 @0) + (32 @1) + (5:59 @2) + (24:39 @3) + (22:44 @4) + (14:55 @5) 6.01 mi (11:31 / mi) +94m 10:59 / mi
ahr:148 max:162

Holy cats my legs were not happy. With wonderful Angel.

Monday Aug 20, 2018 #

8 AM

Yoga 1:00:00 [1]

5 PM

Mountain Bike (Gravel, sand, trail.) 2:20:47 intensity: (1:20 @0) + (1:01:48 @1) + (44:16 @2) + (28:31 @3) + (4:26 @4) + (26 @5) 26.78 mi (5:15 / mi) +270m 5:06 / mi
ahr:130 max:160

Green with a side of yellow.

I think the cross country teams are getting started up. Lots of young runners out there! :)

Sunday Aug 19, 2018 #

12 PM

Mountain Bike 2:50:45 intensity: (1:13:33 @0) + (1:26:12 @1) + (1:44 @2) + (9:16 @3) 40.24 mi (4:15 / mi) +202m 4:11 / mi
ahr:110 max:136

Had bigger plans for today, but woke up to my legs screaming at me ... guessing it was wearing heels last night and dancing the night away. Who knew...

Later some ankle agility “getting started” with a balance board. Taking it to work to use with my standing desk.
https://smile.amazon.com/gp/aw/d/B01MA5JGN2?psc=1&...
C • 40 miles of gravel is pretty solid 1

Saturday Aug 18, 2018 #

7 AM

Running 1:24:07 intensity: (52 @0) + (2:24 @1) + (21:19 @2) + (43:11 @3) + (14:29 @4) + (1:52 @5) 9.01 mi (9:20 / mi) +76m 9:06 / mi
ahr:141 max:159

Son’s wedding today! :)
C • Congratulations! :) 2

Friday Aug 17, 2018 #

11 AM

Running 1:16:08 intensity: (16 @0) + (4:53 @1) + (6:52 @2) + (29:31 @3) + (30:47 @4) + (3:49 @5) 8.05 mi (9:27 / mi) +51m 9:16 / mi
ahr:144 max:158

1st 5 solo and last 3 with wonderful Angel.

Thursday Aug 16, 2018 #

5 AM

Spinning 44:49 intensity: (6:29 @0) + (13:10 @1) + (3:36 @2) + (8:10 @3) + (7:10 @4) + (6:14 @5)
ahr:131 max:165

weights 35:59 intensity: (59 @0) + (7:01 @1) + (3:59 @2) + (10:52 @3) + (6:43 @4) + (6:25 @5)
ahr:141 max:160

Added some agility rounds to the end. After this, ankle stability on the bosu.
12 PM

Running 27:41 intensity: (38 @0) + (40 @1) + (2:14 @2) + (4:25 @3) + (11:36 @4) + (8:08 @5) 3.11 mi (8:54 / mi) +20m 8:44 / mi
ahr:149 max:167

Working from home afforded me to wait the rain out to do this. Power pole pickups out and hill pushes back.

Tuesday Aug 14, 2018 #

5 AM

Spinning 1:05:37 intensity: (18:20 @0) + (16:09 @1) + (7:01 @2) + (12:34 @3) + (10:12 @4) + (1:21 @5)
ahr:124 max:158

Glad for early workouts this week. Every night is wedding stuff, big day Saturday! My son is chill, her? Not so much. :D

Stairmaster 20:02 intensity: (24 @0) + (5:21 @1) + (4:45 @2) + (4:49 @3) + (4:43 @4) 0.02 mi (16:16:59 / mi)
ahr:136 max:152

Monday Aug 13, 2018 #

8 AM

Yoga 1:05:19 [1]
ahr:69 max:95

Treadmill at 15% but not fast just before for a smidge.
5 PM

Running (Sand/gravel/off camber) 41:57 intensity: (40 @0) + (7:12 @1) + (7:07 @2) + (20:18 @3) + (4:28 @4) + (2:12 @5) 3.41 mi (12:18 / mi) +127m 11:02 / mi
ahr:139 max:158

Little trot before a hike with Cris. It was really warm, so over this heat/humidity.

Sunday Aug 12, 2018 #

5 AM

Mountain Bike 3:07:15 intensity: (2:43:00 @1) + (11:34 @2) + (12:10 @3) + (29 @4) + (2 @5) 43.04 mi (4:21 / mi) +222m 4:17 / mi
ahr:117 max:155

Fun ride with Mr. W. Days are getting shorter.

But good that it was early...wedding madness ensued.

In a nod to arthurd....4 deer, 2 turkeys, a possum and numerous rabbits.

17# pack, kind of loaded bike.
C • yay wildlife counting! 1

Gravel bike 3:06:37 intensity: (5:26 @0) + (2:24:21 @1) + (24:17 @2) + (12:09 @3) + (24 @4) 43.15 mi (4:19 / mi) +152m 4:17 / mi
ahr:117 max:155

Saturday Aug 11, 2018 #

5 AM

Mountain Bike 34:39 intensity: (40 @0) + (15:29 @1) + (15:22 @2) + (3:08 @3) 7.76 mi (4:28 / mi) +53m 4:22 / mi
ahr:128 max:141

Paddling activity 2:59:13 [1] 12.4 mi (14:27 / mi)
ahr:102 max:127

Mountain Bike 1:03:23 intensity: (2:54 @0) + (19:21 @1) + (14:38 @2) + (16:34 @3) + (5:20 @4) + (4:36 @5) 12.57 mi (5:03 / mi) +105m 4:55 / mi
ahr:134 max:165

Friday Aug 10, 2018 #

5 AM

Running 50:15 intensity: (7 @0) + (33 @1) + (16:19 @2) + (27:12 @3) + (59 @4) + (5:05 @5) 5.01 mi (10:02 / mi) +33m 9:50 / mi
ahr:137 max:145

Kind of hot and humid and sloggy.

Thursday Aug 9, 2018 #

5 AM

Spinning 48:52 intensity: (10:12 @0) + (24:02 @1) + (5:44 @2) + (8:01 @3) + (53 @4)
ahr:119 max:153

Used 240 as I still am wondering about the old legs.

Took my bike in because it just didn't seem right after UNE....for good reason. Turns out a bunch of gunk did get in my bottom bracket and brakes were rubbing, and I'm not surprised that I need a new chain.

weights 30:26 intensity: (6:41 @0) + (15:31 @1) + (3:38 @2) + (2:28 @3) + (2:08 @4) 1.04 mi (29:15 / mi) +3m 29:00 / mi
ahr:121 max:154

Regular class and added agility drills at the end.

Wednesday Aug 8, 2018 #

7 AM

Mountain Bike 1:19:30 intensity: (1:13 @0) + (57:13 @1) + (15:48 @2) + (5:16 @3) 20.16 mi (3:57 / mi) +121m 3:52 / mi
ahr:125 max:147

Coming around...hips and glutes not very happy. :/. Commute pack both ways.

Tuesday Aug 7, 2018 #

6 PM

Mountain Bike 1:08:28 [3] 16.4 mi (4:11 / mi) +133m 4:04 / mi

Monday Aug 6, 2018 #

7 AM

Stairmaster 10:12 intensity: (52 @0) + (9:05 @1) + (15 @3) 0.06 mi (2:49:14 / mi)
ahr:118 max:125

Yoga 1:00:09 [1]
ahr:75 max:99

Saturday Aug 4, 2018 #

Event: Michigan Adventure Race: Hastings/Yankee Springs (7 or 12 hours)
 
11 AM

Adventure Race 5:06:31 intensity: (2:42 @0) + (31:34 @1) + (46:31 @2) + (1:45:38 @3) + (1:00:06 @4) + (1:00:00 @5) 35.97 mi (8:31 / mi) +424m 8:13 / mi
ahr:145 max:190

MAR 7 hour AR with Clint 2nd OA and 1st Div. sooo hot

Wednesday Aug 1, 2018 #

Spinning 1:00:00 [2]

As soon as my behind hit the seat, it seemed muscle memory took over and sprang up! Felt good.

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