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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 31 days ending Mar 31, 2019:

activity # timemileskm+m
  Mountain Bike8 14:13:25 189.37(4:30) 304.76(2:48) 1681
  Orienteering2 9:56:13 32.81(18:10) 52.8(11:17) 94929 /30c96%
  Running8 8:36:05 52.71(9:47) 84.83(6:05) 407
  Spinning7 7:13:29 0.29 0.47
  Gravel bike1 4:38:46 61.48(4:32) 98.95(2:49) 384
  Paddling activity7 4:33:47 23.25 37.42 20
  Yoga5 4:15:50
  weights4 2:33:32 1.8 2.9 9
  Total32 56:01:07 361.71 582.12 344829 /30c96%
  [1-5]31 54:02:41

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Saturday Mar 30, 2019 #

9 AM

Mountain Bike 23:52 [3] 3.57 mi (6:42 / mi) +72m 6:18 / mi

Friday Mar 29, 2019 #

12 PM

Mountain Bike 20:36 [3] 2.74 mi (7:31 / mi) +78m 6:54 / mi

We decided to go to the store...and en route realized that my brake got broken in transit. :(. We went on to the store, dropped off our purchases. Jorge and Uli found a trek store and we went there as they were able to replace it right away. Phew! The adventure before the adventure! The guys are great. Abby offered an edit that I gratefully accepted ;)
C • :) 2

Mountain Bike 8:11 [3] 1.72 mi (4:46 / mi) +11m 4:41 / mi

2 PM

Mountain Bike 36:21 [3] 6.9 mi (5:16 / mi) +144m 4:57 / mi

5 PM

Mountain Bike 32:54 [3] 7.4 mi (4:27 / mi) +110m 4:15 / mi

Tuesday Mar 26, 2019 #

5 AM

Spinning 47:52 intensity: (5:25 @0) + (17:37 @1) + (14:27 @2) + (10:01 @3) + (22 @4)
ahr:124 max:153

W/up 6x60s w/3 min rest c/d

Monday Mar 25, 2019 #

8 AM

Yoga 1:00:00 [1]
ahr:66 max:87

6 PM

Paddling activity 22:09 [0] 1.03 mi (21:30 / mi)
ahr:74 max:100

Testing the sail on my old riot kayak. Wind was not as advertised in the weather app, not as high and not sustained at all. And tacking with teeth while trying to use a paddle isn’t advised. When the sail did lift, I’m guessing it was less than 10 knots. I’m guessing 15 sustained is what is needed.
C • Are you sailing to Paraguay? 8

Sunday Mar 24, 2019 #

12 PM

Running 1:16:48 intensity: (8:55 @0) + (34:27 @1) + (25:20 @2) + (8:06 @3) 5.43 mi (14:09 / mi) +93m 13:26 / mi
ahr:121 max:148

15# pack EZ
So much packing. Lists, lists, lists.

Saturday Mar 23, 2019 #

12 PM

Mountain Bike 2:00:34 intensity: (2:22 @0) + (47:32 @1) + (45:19 @2) + (22:31 @3) + (2:50 @4) 30.5 mi (3:57 / mi) +210m 3:52 / mi
ahr:129 max:158

What a nice day. 10 min EZ, 5 min effort.

Friday Mar 22, 2019 #

Yoga 30:00 [1]

Thursday Mar 21, 2019 #

5 AM

Paddling activity 40:13 intensity: (36 @0) + (18:29 @1) + (15:40 @2) + (5:28 @3) 8.1 km (4:58 / km)
ahr:127 max:150

Spinning 23:59 intensity: (3:30 @0) + (5:38 @1) + (10:53 @2) + (3:58 @3)
ahr:126 max:147

In my spin class this morning, a woman said to me (kinda loud so the class heard--gah--whatevs) "I don't know what you are getting ready for, but you look ready!"
C • Love it! 4

weights 25:34 intensity: (17:28 @0) + (7:17 @1) + (49 @3)
ahr:96 max:119

Wednesday Mar 20, 2019 #

7 AM

Running 46:36 intensity: (29 @0) + (3:42 @1) + (12:23 @2) + (17:20 @3) + (10:36 @4) + (2:06 @5) 5.51 mi (8:27 / mi) +34m 8:18 / mi
ahr:143 max:167

10 min w/up, 20 min best pace, cool down.
C • Speedy! 2

Tuesday Mar 19, 2019 #

8 AM

Paddling activity 30:43 intensity: (3:57 @0) + (10:03 @1) + (15:35 @2) + (1:08 @3) 5.8 km (5:18 / km)
ahr:122 max:142

W/up
4x1000 with rest in between
C/d
4 PM

Mountain Bike 1:33:24 intensity: (1:20 @0) + (34:56 @1) + (46:19 @2) + (10:49 @3) 22.61 mi (4:08 / mi) +257m 3:59 / mi
ahr:128 max:145

Hill pushes. Um, kinda hard in Michigan.

Monday Mar 18, 2019 #

5 AM

Spinning 3:00:05 intensity: (4:25 @0) + (46:50 @1) + (1:06:33 @2) + (1:02:17 @3)
ahr:132 max:150

Sunday on Monday.

20 min E2/10 min E4 x 6.

Sunday Mar 17, 2019 #

Yoga 45:00 [1]

Dialed back for bug to settle and rest that muscle.

Saturday Mar 16, 2019 #

Event: Nain Rouge Gaine 2019 (6hr)
 
11 AM

Orienteering 5:42:31 intensity: (1:57 @0) + (1:16:03 @1) + (2:18:46 @2) + (1:39:53 @3) + (25:44 @4) + (8 @5) 22.03 mi (15:33 / mi) +593m 14:21 / mi
ahr:136 max:160

Greg Gibbard and I have been talking about racing together and thought this might be a good race to get a sense of how things might work out.

I love doing Rogaines. This is a fun one.

The good news is that we were moving very well. We got to the last point we planned, with 75 min on the clock and had to double back to get some points we skipped. Greg was being kind and said we could just finish (I was having a weird stomach bug and tweaked a muscle that was bothersome) but I surmised it would only be 7-8k for more points, and we had to. We both think if we had put together a plan to clear, we would have or been darn close.

So, I tweaked a muscle that ebbed a lot through the race, and weird stomach issues but felt very strong and I seemed to move well. We shared the nav, and god bless Gregg for being patient with me... I think he said "come back Barbara" a couple of times, This overshooting will be the end of me.

WE got 1st Coed and 12th overall (60 teams?)...and looking at the results I see that Canadians showed up!!!! Yay!
C • Congratulations! 3

Thursday Mar 14, 2019 #

5 AM

Paddling activity 35:34 intensity: (1:27 @0) + (7:44 @1) + (21:24 @2) + (4:59 @3)
ahr:130 max:147

Spinning 36:49 intensity: (4:59 @0) + (14:36 @1) + (12:59 @2) + (4:15 @3) 0.29 mi (2:06:53 / mi)
ahr:122 max:149

weights 47:37 [1] 0.58 mi (1:22:08 / mi) +4m 1:20:25 / mi
ahr:97 max:132

6 PM

Paddling activity 1:11:31 [1] 4.39 mi (16:17 / mi) +20m 16:04 / mi
ahr:82 max:95

Quick paddle with Greg between storms. We took his very stable mad river canoe. Helped in the crazy wind!

Wednesday Mar 13, 2019 #

9 AM

Running 40:05 intensity: (16 @0) + (6:06 @1) + (12:05 @2) + (16:28 @3) + (4:54 @4) + (16 @5) 4.37 mi (9:10 / mi)
ahr:139 max:161

Fartleks at 8.3

Tuesday Mar 12, 2019 #

5 AM

Paddling activity 48:13 intensity: (2:33 @0) + (20:53 @1) + (19:40 @2) + (5:07 @3) 8.5 km (5:40 / km)
ahr:125 max:144

For a month I have joined a fancy gym in Ann Arbor so I can get the heat training (sauna for progressively longer times) in and water to test equipment for Paraguay. Combined my workout with the heat training today, thus landed on a new erg. Took a bit to figure out. This one has a chain and my home gym has a strap. Also couldn’t figure out a good spot to do wall balls for my met con. O well, I love problem solving anyway.
C • Paraguay 3

weights 30:09 intensity: (4:53 @0) + (7:04 @1) + (15:38 @2) + (2:34 @3) 0.33 mi (1:31:23 / mi) +5m 1:27:11 / mi
ahr:123 max:144

Monday Mar 11, 2019 #

7 AM

Yoga 1:00:50 [1]
ahr:67 max:93

C • paddling activity level 0, ahr 67 2

Sunday Mar 10, 2019 #

2 PM

Running 54:36 intensity: (4:58 @1) + (22:07 @2) + (27:31 @3) 5.64 mi (9:41 / mi)
ahr:139 max:151

Treadmill hill program z2 and 4.

Spinning 45:03 intensity: (13:11 @1) + (25:15 @2) + (6:37 @3)
ahr:131 max:147

Heavy RPM repeats.

Saturday Mar 9, 2019 #

8 AM

Mountain Bike (gravel) 4:39:23 intensity: (23 @0) + (1:59:01 @1) + (2:23:06 @2) + (16:53 @3) 61.37 mi (4:33 / mi) +497m 4:26 / mi
ahr:128 max:145

The sun peeked out! OMG that was amazing.

Kinda windy and the roads are starting to get rutted up.

Saw three other riders today! All on gravel bikes.

Gravel bike 4:38:46 intensity: (1:42:22 @1) + (2:22:45 @2) + (33:39 @3) 61.48 mi (4:32 / mi) +384m 4:27 / mi
ahr:128 max:145

Friday Mar 8, 2019 #

7 AM

Running 1:02:59 intensity: (6 @0) + (1:15 @1) + (30:28 @2) + (15:15 @3) + (15:55 @4) 7.03 mi (8:58 / mi) +164m 8:21 / mi
ahr:143 max:158

Thursday Mar 7, 2019 #

5 AM

Paddling activity 25:24 intensity: (37 @0) + (2:55 @1) + (10:26 @2) + (11:26 @3) 6.3 km (4:02 / km)
ahr:136 max:148

Woke up earlier than planned so decided to go on ahead to the gym and start the erg.
Warmup...
3 1000m
2 500m

The rest of the workout was 3161m during weights.

Spinning 29:05 intensity: (6:17 @0) + (4:34 @1) + (10:46 @2) + (7:28 @3)
ahr:126 max:151

weights 50:12 intensity: (21:06 @0) + (18:40 @1) + (8:54 @2) + (1:32 @3) 0.89 mi (56:25 / mi)
ahr:106 max:141

Back end of spin fusion with planks, squats, wipers, crunches and some other stuff I can't remember.

Then finish erg:
2 500m's
4 250m's

Then day 2-week 3:

A1 KB – Z Press
A2 Bent over BB Row
B1 Bench press
B2 Cable lat pull down
C1 Strict hanging knee raises
C2 Hollow rocks + Supermans

Wednesday Mar 6, 2019 #

7 AM

Running 51:24 intensity: (2:31 @1) + (22:52 @2) + (21:25 @3) + (4:36 @4) 5.5 mi (9:21 / mi)
ahr:141 max:157

Fartleks...EZ at 6.2 and efforts at 8.2.

Tuesday Mar 5, 2019 #

11 AM

Orienteering 4:13:42 [1] 10.78 mi (23:32 / mi) +356m 21:21 / mi
ahr:94 max:142 spiked:29/30c

Easy paced birthday O thanks to Mr. W. Didn't get to all 49...Brenda joined me after her epic Sea to Sea performance and I would go to the controls and she and Joe would hike the trail. Very fun!

We intentionally hiked the lakes. So many interesting noises!

Monday Mar 4, 2019 #

Yoga 1:00:00 [1]

Sunday Mar 3, 2019 #

8 AM

Running (Gravel) 2:04:23 intensity: (6 @0) + (21:26 @1) + (1:08:17 @2) + (32:52 @3) + (51 @4) + (51 @5) 13.22 mi (9:25 / mi) +117m 9:09 / mi
ahr:135 max:170

Z2 withZ4 pushes.

Spinning 1:10:36 intensity: (1:34 @0) + (24:33 @1) + (41:51 @2) + (2:38 @3)
ahr:126 max:142

RPM strength training.

Saturday Mar 2, 2019 #

9 AM

Mountain Bike (Gravel) 3:58:10 intensity: (56 @0) + (1:23:58 @1) + (1:26:02 @2) + (1:07:14 @3) 52.57 mi (4:32 / mi) +302m 4:27 / mi
ahr:126 max:141

That was cold. At times the cold and wind really got to me. :/

Feel like a broken record.

With pack of extra layers.
C • home stretch 2

Friday Mar 1, 2019 #

7 AM

Running (Treadmill) 59:14 intensity: (40 @0) + (5:57 @1) + (27:16 @2) + (18:32 @3) + (6:37 @4) + (12 @5) 6.01 mi (9:51 / mi)
ahr:138 max:160

w/u 15mins flat:
1min @ 13% 4.7 MPH/1 min flat same speed
2min @ 13% 4.7 MPH/2 min flat same speed
c/d

Too lazy to do the math for the climb.

Very conscious of not heel striking, wow, surprised what a difference it makes.

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