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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 31 days ending May 31, 2019:

activity # timemileskm+m
  Gravel bike7 16:51:00 253.63(3:59) 408.18(2:29) 2115
  Adventure Race1 12:53:03 54.66(14:09) 87.97(8:47) 1773
  Mountain Bike6 12:23:28 176.35(4:13) 283.81(2:37) 1803
  Spinning7 7:47:22 74.23 119.47 508
  Running9 6:39:08 42.49(9:24) 68.38(5:50) 493
  weights8 4:53:13 4.73 7.61 7
  Orienteering2 4:04:37 11.27(21:42) 18.14(13:29) 414
  Yoga3 3:13:00
  Paddling activity3 1:32:44 8.57 13.8
  Stretching6 1:27:56
  Total33 71:45:31 625.93 1007.34 7112
  [1-5]32 68:24:13

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Friday May 31, 2019 #

7 AM

Paddling activity 20:15 [0]
ahr:63 max:88

Thursday May 30, 2019 #

5 AM

Spinning 47:17 [2]
ahr:115 max:154

weights 20:08 [2] 0.51 mi (39:28 / mi)
ahr:115 max:140

Stretching 15:11 [0]
ahr:71 max:86

Wednesday May 29, 2019 #

7 AM

Running 46:49 intensity: (31 @0) + (4:02 @1) + (11:46 @2) + (16:34 @3) + (6:03 @4) + (7:53 @5) 4.57 mi (10:15 / mi) +94m 9:38 / mi
ahr:140 max:162

Hit the dunes at ILRA.

Stretching 16:25 [0]
ahr:69 max:87

Trying to get in the habit...

Tuesday May 28, 2019 #

3 PM

Mountain Bike 1:00:30 intensity: (3:10 @0) + (51:25 @1) + (4:46 @2) + (1:09 @3) 15.5 mi (3:54 / mi) +226m 3:44 / mi
ahr:118 max:136

Running 30:05 intensity: (16 @0) + (2:18 @1) + (22:38 @2) + (4:11 @3) + (17 @4) + (25 @5) 3.29 mi (9:09 / mi) +17m 9:00 / mi
ahr:135 max:169

fartleks off the bike

Stretching 14:04 [0]
ahr:78 max:93

Monday May 27, 2019 #

2 PM

weights 39:10 intensity: (29:07 @0) + (8:30 @1) + (36 @2) + (57 @3) 0.78 mi (50:14 / mi) +5m 49:10 / mi
ahr:91 max:145

Quick weights session among adulting things.

Sunday May 26, 2019 #

6 AM

Mountain Bike (Gravel) 5:10:57 [2] 74.01 mi (4:12 / mi) +677m 4:05 / mi
ahr:119 max:157

“Geez mom, you calves are ripped, you just walk and the veins just pop out.” Why, thank you son, I guess!

Saturday May 25, 2019 #

Stretching 15:00 [1]

Yoga was cancelled. Mega yard day.

Friday May 24, 2019 #

8 AM

Gravel bike 3:11:44 [3] 47.07 mi (4:04 / mi) +471m 3:57 / mi

11 AM

Gravel bike 3:11:58 intensity: (47 @0) + (1:08:44 @1) + (1:45:22 @2) + (16:10 @3) + (55 @4) 47.02 mi (4:05 / mi) +702m 3:54 / mi
ahr:129 max:153

15m EZ/15m hill pushes x 6

Running 35:03 intensity: (15 @0) + (52 @1) + (31:32 @2) + (2:24 @3) 3.66 mi (9:35 / mi) +27m 9:22 / mi
ahr:136 max:144

Off the bike

Thursday May 23, 2019 #

5 AM

Paddling activity 44:19 intensity: (27 @0) + (10:10 @1) + (20:26 @2) + (13:16 @3) 8.5 km (5:13 / km)
ahr:134 max:151

Spinning 30:37 intensity: (14 @0) + (7:35 @1) + (13:04 @2) + (9:44 @3)
ahr:132 max:149

weights 39:03 [2]
ahr:109 max:142

Stretching 11:31 [1]
ahr:83 max:96

Wednesday May 22, 2019 #

7 AM

Running 43:48 intensity: (2 @0) + (3 @1) + (18:46 @2) + (18:44 @3) + (6:13 @4) 4.86 mi (9:01 / mi) +35m 8:49 / mi
ahr:140 max:152

Warmup
30s fast 90s ez x 10
Cool down

Tuesday May 21, 2019 #

6 AM

weights 34:31 [1] 1.2 mi (28:46 / mi) +1m 28:40 / mi
ahr:97 max:128

Stretching 15:45 [1]
ahr:75 max:91

4 PM

Gravel bike 1:04:13 intensity: (4:11 @0) + (40:18 @1) + (19:44 @2) 16.3 mi (3:56 / mi) +47m 3:54 / mi
ahr:119 max:138

Pyramids

Monday May 20, 2019 #

5 PM

Running 1:01:41 intensity: (22 @0) + (1:14 @1) + (15:18 @2) + (17:30 @3) + (12:07 @4) + (15:10 @5) 6.0 mi (10:17 / mi) +171m 9:27 / mi
ahr:151 max:185

Ez warm up
Hill repeats
Cool down

Sunday May 19, 2019 #

9 AM

Gravel bike 3:52:11 intensity: (1:44 @0) + (1:39:49 @1) + (1:56:02 @2) + (14:36 @3) 61.6 mi (3:46 / mi) +370m 3:42 / mi
ahr:127 max:143

Smoother day! Kept a better pace than expected, except during the downpour at the end. :)

Saturday May 18, 2019 #

Event: SMOC Training Camp
 
12 PM

Mountain Bike 2:54:45 intensity: (8:39 @0) + (52:11 @1) + (1:27:55 @2) + (26:00 @3) 43.2 mi (4:03 / mi) +505m 3:54 / mi
ahr:128 max:150

Swapped bikes at the last minute and realized I didn’t have a garmin mount on my mtb. Gah had to keep pulling it out to check where to go. Also had figs as part of my food. Well, it warmed up quite a bit and things got to be a sticky mess trying to pull out the garmin many times. The screen locked on a view of Michigan, Indiana and Ohio!

Orienteering 1:49:14 intensity: (40 @0) + (12:26 @1) + (57:47 @2) + (35:11 @3) + (3:10 @4) 4.17 mi (26:12 / mi) +190m 22:57 / mi
ahr:137 max:157

Went into this with no oomph. Grateful to Greg and club for doing this! It was a star format. Forgot I had pulled compasses from normal spots in car and case and had to borrow from lovely Igor. He loaned me a right, I’m used to left and it had numbers and letters? I figured I would make it work. Found myself fiddling more than I prefer.

Picked my way to 1 and 2, overshot 3 and don’t know why I had a hard time with pines in these woods! And then had to just walk. I felt terrible. 5, 6, 7, and 8 were OK, 9 overshot to the trail almost, 10 I was filled y a contour line I didn’t see, 11 and 12 OK, 13 I floated south, then the rest OK. Lots of stopping and walking for sure.

Had a pretty important and stressful work event that morning (hosted a presidential candidate and had a press conference) then sped to get to my bike, had a frustrating time. Got back it was hot and no water or food, hustled to get ready for the training and quit with still a couple left. I was so dehydrated! Yeah, felt like nothing really went well today. But good news on a work front, was asked for a proposal for $100K for Safehouse services. Nice.

Spinning 3:44:25 intensity: (7:28 @0) + (46:15 @1) + (2:19:57 @2) + (30:45 @3) 74.23 mi (3:01 / mi) +508m 2:58 / mi
ahr:129 max:150

Friday May 17, 2019 #

8 AM

Yoga 1:12:49 [1]
ahr:65 max:90

Did some extra foam rolling. I went to a bike fit for the Warbird (finally) and when I tried to touch my toes, it landed how tight I have allowed myself to get. Time for dedicated time to stretching and foam rolling.

The bike fit went well. I think she moved things around by a total of 10 mm, but what a difference. I was surprised that I needed a longer stem and my seat post needed to be higher. Also, I have a wedge on my left cleat, and my bars are tilted up a smidge and the brakes/shifters are rotated a bit. Look forward to trying it all out tomorrow.

Thursday May 16, 2019 #

5 AM

Spinning 39:20 intensity: (5:01 @0) + (13:38 @1) + (12:05 @2) + (8:36 @3)
ahr:124 max:150

Paddling activity 28:10 intensity: (31 @0) + (9:11 @1) + (10:28 @2) + (8:00 @3) 5.3 km (5:19 / km)
ahr:131 max:149

weights 36:14 [1] 0.52 mi (1:09:40 / mi)
ahr:93 max:114

Wednesday May 15, 2019 #

6 AM

Running 57:35 intensity: (1:01 @1) + (27:36 @2) + (8:38 @3) + (12:45 @4) + (7:35 @5) 6.29 mi (9:09 / mi) +45m 8:57 / mi
ahr:146 max:191

Two thirds z2 and one third z4

Tuesday May 14, 2019 #

9 AM

weights 38:37 [1]
ahr:86 max:124

Monday May 13, 2019 #

8 AM

Mountain Bike 56:22 [1] 12.63 mi (4:28 / mi) +75m 4:23 / mi

Easy spin.

Saturday May 11, 2019 #

Event: Mission Adventure Race
 
5 AM

Adventure Race 12:53:03 [3] 54.66 mi (14:09 / mi) +1773m 12:51 / mi

Mission 18 hr race

I had heard about this race for a few years now and thought that it might be fun to try! Mark Voit and I had a good time together at WT last year and I had raced with Kiwi Tom Logan in the past.

First piece of advice to anyone doing this race is to assume nothing, ask about a third seat for a canoe, you will get ZERO information until you start, and to be prepared to be out the entire time. A third seat wasn't on the gear list or suggested anywhere, and, we really thought we would land back in our vicinity for a section and never did.

During the pre race meeting it was suggested that the race was very physical and maybe a few teams would clear. The first 2 segments were mandatory in their entirety, then points could be dropped.

We prepped to be out for about 6 hours, and I had bottles full on my bike with a little bit of food.

Prologue was bearing and distances and clues, but not matched so, we had to run to find the CP with limited information. Then back to the S/F for another 2 points to plot on bike. Then back to S/F for another 7 points on foot, which led to being on a big trek. There was an Archery session at the beginning of the trek.

The trek was beautiful. I think we started it in 10th place maybe (first bits were a little harried gotta work on that focus), but by the time we finished we were in 3rd. We did run the majority of it, I think 18m? and SO MUCH CLIMB. Had one bobble on an unexpected road.

Got to the next section and there were 4 points on the water 2, we had to plot on land and 2 while on the water. I sat in the middle on a PFD. We struggled with the "plot on the water" points, but got through. Started rationing food here.

When we got back, it was busy. Also, there were a task of having to remove a pedal and a rear wheel blindfolded and teammates could advise. We decided it would be best for me to instruct Tom than for me to do it. We got through that in short order--in the meantime there were teams waiting for boats, I felt so bad for them. We plotted our bike points.

We had a nice bike to the next O section. Mark started to feel a bit sick, so we pulled th pace so he could rally. That wasn't too long. We got to the O section, got the map and headed in. Still moving pretty well, but CP 23 was a bit of a bear....we had to attack it 3 times and were in the vicinity for 45 minutes...Brenda's team went by then Rib....wrapped up the rest of the points in good order. I wanted us to chase down Rib, but it wasn't in the cards.

Biked to the S/F and there was a super short paddle and we were done!

I was surprised how short it was. I was enjoying the race. I was happy with how well I was moving, and Tom and Mark noticed it and commented on it as well. That's good!

Thursday May 9, 2019 #

5 AM

Spinning 41:40 intensity: (16:26 @0) + (9:56 @1) + (7:51 @2) + (7:27 @3)
ahr:112 max:149

weights 17:30 intensity: (6:52 @0) + (9:50 @1) + (48 @3) 0.28 mi (1:03:17 / mi)
ahr:105 max:124

Wednesday May 8, 2019 #

7 AM

Running 46:35 intensity: (3 @1) + (27:24 @2) + (11:31 @3) + (19 @4) + (7:18 @5) 5.11 mi (9:07 / mi) +39m 8:55 / mi
ahr:144 max:188

Tuesday May 7, 2019 #

5 AM

Spinning 54:33 intensity: (8:11 @0) + (10:51 @1) + (26:00 @2) + (8:08 @3) + (1:23 @4)
ahr:126 max:154

Rain rain go away I really didn’t want to be inside today.

Running 15:58 intensity: (2 @0) + (50 @1) + (4:28 @2) + (8:31 @3) + (2:07 @4) 1.7 mi (9:24 / mi)
ahr:143 max:157

E2 to strong finish.

Monday May 6, 2019 #

Yoga 1:00:00 [1]

Sunday May 5, 2019 #

Event: SMOC Proud Lake
 
10 AM

Gravel bike 54:25 intensity: (5:57 @0) + (1:00 @1) + (31:20 @2) + (16:08 @3) 13.85 mi (3:56 / mi) +70m 3:52 / mi
ahr:133 max:149

C • solid day!! 4

Orienteering 2:15:23 intensity: (11:45 @2) + (1:03:34 @3) + (43:59 @4) + (16:05 @5) 7.1 mi (19:04 / mi) +224m 17:22 / mi
ahr:151 max:166

Gravel bike 53:10 [3] 13.82 mi (3:51 / mi) +61m 3:48 / mi

3 PM

Gravel bike 1:00:02 intensity: (4:51 @1) + (51:46 @2) + (3:25 @3) 14.49 mi (4:09 / mi) +129m 4:02 / mi
ahr:132 max:143

Gravel bike 59:58 [3] 14.48 mi (4:09 / mi) +87m 4:04 / mi


Red - Splits

Saturday May 4, 2019 #

Event: Get Your Bearings AR
 
9 AM

Mountain Bike 33:08 [2] 6.01 mi (5:31 / mi) +10m 5:29 / mi

Moving time following the local 4 hour race taking photos. That was fun.
2 PM

Mountain Bike 1:47:46 intensity: (5:45 @0) + (50:04 @1) + (46:25 @2) + (5:32 @3) 25.0 mi (4:19 / mi) +310m 4:09 / mi
ahr:124 max:143

Home again home again jiggity jig.

Tried the Proud Lake connector....soooooo muddy.

Gravel bike 1:43:19 [3] 25.0 mi (4:08 / mi) +178m 4:03 / mi

Friday May 3, 2019 #

8 AM

Yoga 1:00:11 [1]
ahr:63 max:91

C • location not available...not at 5 am... 3

Thursday May 2, 2019 #

5 AM

weights 18:33 intensity: (1:12 @0) + (2:33 @1) + (7:27 @2) + (6:58 @3) + (23 @4) 0.3 mi (1:01:48 / mi)
ahr:134 max:154

Spinning 29:30 intensity: (3:21 @0) + (10:51 @1) + (6:58 @2) + (7:12 @3) + (1:08 @4)
ahr:124 max:154

weights 49:27 intensity: (24:07 @0) + (16:33 @1) + (6:20 @2) + (2:27 @3) 1.14 mi (43:19 / mi)
ahr:107 max:145

Wednesday May 1, 2019 #

7 AM

Running 1:01:34 intensity: (5 @0) + (6 @1) + (4:49 @2) + (37:45 @3) + (14:08 @4) + (4:41 @5) 7.01 mi (8:47 / mi) +66m 8:32 / mi
ahr:150 max:189

Fartleks. Rerouted a bit to get more hills.

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