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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 31 days ending Dec 31, 2018:

activity # timemileskm+m
  Running14 17:28:48 101.74(10:19) 163.73(6:24) 1819
  Orienteering7 14:58:55 41.73(21:32) 67.17(13:23) 1631
  Trekking4 5:34:14 11.56(28:55) 18.6(17:58) 1010
  Mountain Bike2 5:21:30 44.41(7:14) 71.47(4:30) 764
  Spinning6 5:19:34
  Yoga3 3:00:00
  weights4 1:45:30 1.57 2.53
  Paddling activity1 15:05
  Total36 53:43:36 201.01 323.5 5224
  [1-5]36 49:20:52

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Monday Dec 31, 2018 #

11 AM

Orienteering 2:30:49 [1] 6.33 mi (23:50 / mi) +287m 20:53 / mi
ahr:108 max:172

Rain and 35 degrees. But Mr W and I were on a mission.

Speaking of which, a friend of ours is leaving today to bike Antartica. Holy smokes.

Sunday Dec 30, 2018 #

8 AM

Trekking 1:55:16 intensity: (3:22 @0) + (41:31 @1) + (22:28 @2) + (47:14 @3) + (41 @4) 4.67 mi (24:41 / mi) +617m 17:30 / mi
ahr:130 max:151

Up Turtlehead Peak. After about 1.5m a lot of scrambling or scree trails.
C • GPS tracks 2

Saturday Dec 29, 2018 #

7 AM

Running 31:45 intensity: (17 @0) + (3:33 @1) + (22:22 @2) + (4:27 @3) + (7 @4) + (59 @5) 3.38 mi (9:24 / mi) +29m 9:09 / mi
ahr:131 max:142

Little run before they left.
11 AM

Mountain Bike 3:46:08 intensity: (9:28 @0) + (1:28:51 @1) + (48:22 @2) + (1:09:01 @3) + (10:26 @4) 23.06 mi (9:48 / mi) +665m 9:00 / mi
ahr:130 max:153

Photos and many map checks time included. Had to hike a bike some on the black diamond trails.

My traveling companions angelsimpson, her husband and my husband initially planned this trip around some fights. I guess the main guy couldn’t pass a Nevada drug test but could pass a California test. Well, off they went to LA and I rented a mountain bike. The main trail was called Landmine, which was aptly named. Lots of rocks and drops. Wish I could have more time there.
C • Yay 1

Friday Dec 28, 2018 #

10 AM

Running 48:31 intensity: (10 @0) + (8:36 @1) + (20:14 @2) + (4:58 @3) + (8 @4) + (14:25 @5) 5.05 mi (9:36 / mi) +32m 9:25 / mi
ahr:133 max:142

2 PM

Trekking 44:46 intensity: (42:41 @0) + (1:54 @1) + (11 @3) 1.34 mi (33:24 / mi) +70m 28:43 / mi
ahr:80 max:127

White Domes at Valley of Fire. There used to be a Rogaine there and wish I could get my hands on the maps. Amazing terrain!

Trekking 42:30 intensity: (42:05 @0) + (11 @1) + (14 @3) 1.47 mi (28:55 / mi) +77m 24:52 / mi
ahr:81 max:113

Fire wavehike with the peeps.

Thursday Dec 27, 2018 #

9 AM

Running (Trail) 2:34:00 intensity: (24 @0) + (41:45 @1) + (37:00 @2) + (1:00:15 @3) + (14:29 @4) + (7 @5) 9.7 mi (15:53 / mi) +745m 12:49 / mi
ahr:136 max:155

Ran/trekked Observation Point at Zion. A lot of snow and ice. So amazing. With wonderful angelsimpson. :)
2 PM

Trekking 41:59 intensity: (41:52 @0) + (4 @1) + (3 @3) 1.79 mi (23:27 / mi) +40m 21:56 / mi
ahr:78 max:110

Wednesday Dec 26, 2018 #

2 PM

Trekking 1:29:43 [3] 2.29 mi (39:11 / mi) +206m 30:38 / mi

Rock scrambling up to the peak of Calico Basin.

Monday Dec 24, 2018 #

2 PM

Orienteering 1:39:27 intensity: (33:35 @0) + (50:11 @1) + (8:21 @2) + (6:55 @3) + (13 @4) + (12 @5) 4.51 mi (22:02 / mi) +219m 19:08 / mi
ahr:115 max:162

Sunday Dec 23, 2018 #

8 AM

Running 1:15:57 intensity: (56 @0) + (47:55 @1) + (18:49 @2) + (7:18 @3) + (19 @4) + (40 @5) 8.4 mi (9:03 / mi) +65m 8:50 / mi
ahr:127 max:141

Saturday Dec 22, 2018 #

10 AM

Running (Trail) 1:45:34 intensity: (37 @0) + (6:21 @1) + (42:13 @2) + (46:06 @3) + (5:29 @4) + (4:48 @5) 10.25 mi (10:18 / mi) +154m 9:50 / mi
ahr:135 max:149

Friday Dec 21, 2018 #

7 AM

Running 29:30 intensity: (1:15 @0) + (18:57 @1) + (48 @2) + (48 @3) + (2 @4) + (7:40 @5) 3.08 mi (9:35 / mi) +5m 9:32 / mi
ahr:132 max:145

Thursday Dec 20, 2018 #

5 AM

Spinning 46:07 intensity: (9:44 @0) + (13:22 @1) + (4:01 @2) + (10:18 @3) + (6:17 @4) + (2:25 @5)
ahr:127 max:164

weights 18:26 intensity: (3:16 @0) + (6:22 @1) + (5:30 @2) + (3:10 @3) + (8 @4)
ahr:125 max:148

2 PM

Orienteering 2:18:05 [1] 5.02 mi (27:30 / mi) +266m 23:37 / mi
ahr:112 max:191

Line O practice at Peach. I think it was a little hard. The NW part of the map was a bit of a bermuda triangle. Glad to get the practice.

Wednesday Dec 19, 2018 #

9 AM

Running 50:55 intensity: (23 @0) + (53 @1) + (9:27 @2) + (28:30 @3) + (4:25 @4) + (7:17 @5) 6.02 mi (8:27 / mi) +20m 8:22 / mi
ahr:140 max:152

Few hill pushes

Tuesday Dec 18, 2018 #

5 AM

Spinning 1:10:13 intensity: (16:29 @0) + (19:14 @1) + (13:08 @2) + (14:39 @3) + (6:29 @4) + (14 @5)
ahr:124 max:156

Paddling activity 15:05 intensity: (48 @0) + (2:54 @1) + (5:44 @2) + (4:40 @3) + (59 @4)
ahr:132 max:153

Monday Dec 17, 2018 #

Yoga 1:00:00 [1]

Today got tricky! Our main flow was getting from chair to standing splits then transition (as she says quickly folks!) to majorette and then to curtsy and pop into crescent. Merry Christmas I guess.

Warmed up on the elliptical.

Sunday Dec 16, 2018 #

8 AM

Running 51:01 [3] 5.62 mi (9:05 / mi) +95m 8:38 / mi

A mountain bike friend invited me to her trail running group. I dressed for a slower pace, but she said she invited me to push the pace. Huh. Found myself in front with the boys.

Running 40:19 [3] 3.65 mi (11:03 / mi) +66m 10:28 / mi

Had extra time before needed to get home so trotted our to meet some of the peeps and ran back with them and a little add on.

Saturday Dec 15, 2018 #

3 PM

Mountain Bike 1:35:22 [2] 21.35 mi (4:28 / mi) +99m 4:24 / mi
ahr:114 max:133

The chaser on 50 dozen cookies for SAFEHouse. Started on dirt but it was a hot mess. Dumped to pavement for the rest. Nice leg shaker.
C • 50 dozen! 3

Friday Dec 14, 2018 #

7 AM

Running 56:27 [2] 6.02 mi (9:23 / mi) +30m 9:14 / mi
ahr:129 max:146

Thursday Dec 13, 2018 #

5 AM

Spinning 51:38 intensity: (24:03 @0) + (10:43 @1) + (5:30 @2) + (8:29 @3) + (2:42 @4) + (11 @5)
ahr:115 max:156

weights 19:35 [1] 0.32 mi (1:01:12 / mi)
ahr:116 max:145

2 PM

Orienteering 1:24:36 [2] 4.01 mi (21:06 / mi) +207m 18:11 / mi
ahr:123 max:151

Thanks Mr W for a map to practice on! Missed scale and missed a trail and had to pick my way back. :/. Good track, but need to heed his and Ahlswede’s advice on confidence.

Wednesday Dec 12, 2018 #

8 AM

Running 1:08:19 intensity: (21 @0) + (1:01 @1) + (3:22 @2) + (18:04 @3) + (33:10 @4) + (12:21 @5) 8.02 mi (8:31 / mi) +68m 8:18 / mi
ahr:149 max:159

Lucky to have these country dirt roads to run.

Tuesday Dec 11, 2018 #

6 PM

weights 41:06 [1] 0.8 mi (51:24 / mi)
ahr:116 max:148

Had a super early meeting so went to the night class. Different vibe. Not as hard. In my Tues/Thurs class I’m sometimes the only woman. In this class, there was only one dude!

Spinning 37:55 [2]
ahr:133 max:156

FTP 280

I still have a wee bit of congestion...breathing was hard.

Monday Dec 10, 2018 #

Yoga 1:00:00 [1]

Sunday Dec 9, 2018 #

2 PM

Running 1:51:41 intensity: (34 @0) + (44:12 @1) + (41:33 @2) + (16:37 @3) + (1:24 @4) + (7:21 @5) 12.01 mi (9:18 / mi) +146m 8:58 / mi
ahr:131 max:145

C • Did you leave the sore throat out there? 2

Saturday Dec 8, 2018 #

Event: SMOC Maybury Mayhem -- ***Date/time changed***
 
8 AM

Orienteering 1:23:28 [1] 3.68 mi (22:41 / mi) +97m 20:58 / mi
ahr:104 max:136

Hanging flags
C • Thank you for hosting so la... 2

Friday Dec 7, 2018 #

1 PM

Orienteering 2:18:03 [1] 6.61 mi (20:53 / mi) +137m 19:37 / mi
ahr:111 max:157

Hanging flags. Started to feel just so blah...woke up with a bad sore throat and tired. Well timed easy week.

Thursday Dec 6, 2018 #

5 AM

Spinning 48:56 [3]

Forgot hr strap
C • If only 1

weights 26:23 [3] 0.45 mi (58:29 / mi)

Wednesday Dec 5, 2018 #

7 AM

Running intervals 34:49 intensity: (5 @0) + (1:59 @1) + (7:29 @2) + (15:53 @3) + (4:31 @4) + (4:52 @5) 4.01 mi (8:41 / mi) +24m 8:31 / mi
ahr:140 max:154

Brisk morning...still def in easy week mode.
3 PM

Running 32:03 intensity: (1:13 @0) + (17:32 @1) + (4:49 @2) + (5:41 @3) + (2:48 @4) 2.18 mi (14:42 / mi) +102m 12:51 / mi
ahr:122 max:140

Nice trot with Jens!

Tuesday Dec 4, 2018 #

5 AM

Spinning 1:04:45 intensity: (26:28 @0) + (10:13 @1) + (5:03 @2) + (16:12 @3) + (5:36 @4) + (1:13 @5)
ahr:120 max:156

Monday Dec 3, 2018 #

Yoga 1:00:00 [1]

Sunday Dec 2, 2018 #

Event: SMOC Holly Rec
 
10 AM

Orienteering (Score O) 1:58:42 intensity: (1:26 @0) + (11:35 @1) + (30:19 @2) + (42:24 @3) + (18:11 @4) + (14:47 @5) 6.17 mi (19:14 / mi) +238m 17:11 / mi
ahr:141 max:165

This was a tough one! With the unmapped green (to be expected on a new map), a bonus marsh/grassy area that I misread and I think I'm tired.

My first clue is that during the planning, I just couldn't wrap my brain around any route. And then missed a ROAD route between several points. I bailed on my initial plan over halfway through because of the green. For one of the points, I think there was a bonus marsh and I did a parallel error for that. Gah.

Lessons learned....if the green is bad. Let it go! I could have picked up more points within the distance of a road or trail more efficiently.

Thanks Ken and all for making this happen!



Orienteering 1:04:18 intensity: (22 @0) + (23:09 @1) + (21:02 @2) + (16:38 @3) + (3:07 @4) 4.1 mi (15:41 / mi) +152m 14:04 / mi
ahr:132 max:153

Flag pickup...the joy of being the next MD and it rains JUST as the race ended. Thankfully Angel and I did it together!

Orienteering 21:27 [1] 1.3 mi (16:30 / mi) +28m 15:29 / mi
ahr:123 max:139

Flag pickup. Bonus depression in there, or, it was covered by the number circle? Can't tell...

SCORE - Splits

Saturday Dec 1, 2018 #

7 AM

Running (Trail) 2:37:57 intensity: (50 @0) + (23:22 @1) + (1:08:15 @2) + (52:28 @3) + (11:54 @4) + (1:08 @5) 14.35 mi (11:00 / mi) +240m 10:28 / mi
ahr:136 max:157

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