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Training Log Archive: Work4justice

In the 31 days ending Aug 31, 2019:

activity # timemileskm+m
  Adventure Race2 43:40:08 194.29(13:29) 312.68(8:23) 2999
  Mountain Bike8 12:41:05 173.04(4:24) 278.49(2:44) 2060
  Paddling activity4 7:05:30 28.06(15:10) 45.16(9:25) 29
  Running5 6:04:36 34.01(10:43) 54.74(6:40) 850
  Spinning4 3:17:46
  Gravel bike2 2:45:54 41.75(3:58) 67.2(2:28) 289
  Orienteering2 2:14:35 8.83(15:15) 14.2(9:29) 280
  weights4 2:03:20 3.99(30:56) 6.42(19:13) 13
  Trekking1 57:24 2.28(25:11) 3.67(15:39) 25
  Stretching1 10:13
  Total24 81:00:31 486.25 782.54 6544
  [1-5]24 77:08:16

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Saturday Aug 31, 2019 #

7 AM

Mountain Bike 1:51:29 intensity: (28 @0) + (47:46 @1) + (42:24 @2) + (20:18 @3) + (33 @4) 27.03 mi (4:07 / mi) +448m 3:55 / mi
ahr:127 max:155

Hill repeats on labadie in the middle.

Friday Aug 30, 2019 #

7 AM

Running 1:57:35 intensity: (12 @0) + (48 @1) + (19:09 @2) + (1:02:43 @3) + (24:05 @4) + (10:38 @5) 10.01 mi (11:45 / mi) +397m 10:27 / mi
ahr:148 max:200

W/up dirt road repeats transition to all zones run c/d 10-12# pack

Got new shoes. Realized many of my past shoes I slid around on the inside. Found la Sportiva bushidos have a foot wrap of sorts and a support for my jacked up feet. Felt great on this run. Here’s hoping...

Gravel bike 2:01:31 intensity: (2:19 @1) + (1:46:11 @2) + (13:01 @3) 30.01 mi (4:03 / mi) +167m 3:59 / mi
ahr:136 max:151

Z1-3 ride

Thursday Aug 29, 2019 #

5 AM

Spinning 43:18 intensity: (15:44 @0) + (11:18 @1) + (7:26 @2) + (8:08 @3) + (42 @4)
ahr:115 max:154

weights 33:15 intensity: (19:42 @0) + (7:20 @1) + (3:52 @2) + (2:17 @3) + (4 @4) 0.53 mi (1:02:35 / mi)
ahr:100 max:152

Tuesday Aug 27, 2019 #

5 AM

Spinning 1:10:08 intensity: (26:38 @0) + (27:38 @1) + (13:19 @2) + (2:33 @3)
ahr:108 max:143

Saturday Aug 24, 2019 #

Event: Wilderness Traverse 2019
 
7 AM

Adventure Race 25:52:23 [3] 94.29 mi (16:28 / mi) +1918m 15:29 / mi

I love this race! We got a team together a little later than ideal, but pressed on an got our registration in just before the prices went up and added a fourth later.

The course was spectacular, loved the paddling, biking and the 1:15 O map. I could see it was set up for some tricky navigation. We had better plans for the portaging, which helped a lot--guys with the boats, Brenda had paddles and I had the pack of mandatory gear. We doubled up often for the boats and I took a boat every now and again. The yoke pad was definitely a plus one in this race. Jens let me navigate the last little chunk of the trek (with Brenda on bearing) which was awesome-we were with another Michigan team at the time too. Then I picked up the bike nav. I made a mistake on a turn, which cost some time...I was using Brenda's bike compass, which was fine because I have the same one....but what happened was that it stuck on S...which I am guessing was from some strange interference? So, we planned to go south, it was pointing south...but nothing was matching up. We had to back track and lost time there.

When we were planning, the cutoffs were a little tight for the capacity of our team, and the little things added up. I had loads of fun, felt strong, and was so happy to experience the paddle, portages and the biking AND navigated for the first time at WT.

Mr. W will write a better report I'm sure! Jens is a strong navigator, Shane really stuck with it even though I'm not sure he knew what he was getting into and Brenda is always strong.

Data from Brenda...my I set and locked my garmin, then buried it. But somehow it bumped in just the way that it turned off...gah! I like to have my garmin so I can monitor calories burned! O well.
C • Well done. I was dot watchi... 3

Thursday Aug 22, 2019 #

4 PM

Gravel bike 44:23 intensity: (1:51 @0) + (28:06 @1) + (10:50 @2) + (3:36 @3) 11.74 mi (3:47 / mi) +122m 3:40 / mi
ahr:120 max:147

Wednesday Aug 21, 2019 #

6 PM

Orienteering 58:41 intensity: (17 @0) + (5:58 @1) + (19:18 @2) + (17:34 @3) + (8:48 @4) + (6:46 @5) 4.02 mi (14:37 / mi) +218m 12:30 / mi
ahr:143 max:170

Tuesday Aug 20, 2019 #

7 AM

Running 40:06 intensity: (5 @0) + (50 @1) + (26:59 @2) + (7:36 @3) + (13 @4) + (4:23 @5) 4.38 mi (9:09 / mi) +30m 8:58 / mi
ahr:135 max:148

Long warm up 20:40s and long cool down

Sunday Aug 18, 2019 #

10 AM

Running 50:00 intensity: (38 @0) + (2:45 @1) + (12:58 @2) + (28:34 @3) + (5:05 @4) 4.24 mi (11:48 / mi) +35m 11:30 / mi
ahr:142 max:155

All zones run. My dog was completely miffed about over growth on the trail (SERIOUSLY) and just wouldn’t budge on those parts! Gave up and bushwhacked us out.
C • Dog 2

Trekking 57:24 intensity: (52:25 @0) + (4:59 @1) 2.28 mi (25:11 / mi) +25m 24:21 / mi
ahr:92 max:114

With wonderful Angel.

Saturday Aug 17, 2019 #

10 AM

Mountain Bike 2:22:25 intensity: (7 @0) + (5:21 @1) + (37:59 @2) + (1:18:20 @3) + (18:20 @4) + (2:18 @5) 27.88 mi (5:06 / mi) +418m 4:53 / mi
ahr:144 max:160

Paddling activity 1:31:08 intensity: (2:55 @0) + (1:25:37 @1) + (42 @2) + (1:54 @3) 6.82 mi (13:22 / mi)
ahr:113 max:129

Friday Aug 16, 2019 #

6 AM

Mountain Bike 1:17:37 intensity: (3:51 @0) + (32:16 @1) + (30:57 @2) + (8:50 @3) + (33 @4) + (1:10 @5) 20.08 mi (3:52 / mi) +178m 3:46 / mi
ahr:125 max:163

C • please ensure 4
2 PM

Mountain Bike 1:28:57 intensity: (2:41 @1) + (1:09:10 @2) + (14:32 @3) + (2:34 @4) 22.33 mi (3:59 / mi) +157m 3:54 / mi
ahr:136 max:157

Pack was heavier than this morning.

Thursday Aug 15, 2019 #

5 AM

Spinning 38:07 intensity: (12:37 @0) + (11:40 @1) + (8:03 @2) + (5:04 @3) + (43 @4)
ahr:114 max:154

weights 37:42 intensity: (8:36 @0) + (22:19 @1) + (4:50 @2) + (1:57 @3) 1.71 mi (22:07 / mi) +10m 21:42 / mi
ahr:111 max:138

Stretching 10:13 [0]
ahr:72 max:99

Wednesday Aug 14, 2019 #

7 AM

Running (gravel) 1:05:24 intensity: (1:10 @0) + (1:59 @1) + (17:56 @2) + (30:51 @3) + (10:56 @4) + (2:32 @5) 7.37 mi (8:52 / mi) +38m 8:44 / mi
ahr:144 max:160

w/up
1:2s then 2:2s
c/d

Tuesday Aug 13, 2019 #

5 PM

Mountain Bike 45:15 intensity: (4 @0) + (24:10 @1) + (16:43 @2) + (4:18 @3) 12.52 mi (3:37 / mi) +86m 3:32 / mi
ahr:126 max:146

30:30 on gravel

weights 20:49 intensity: (18:57 @0) + (1:52 @1) 0.48 mi (43:00 / mi)
ahr:83 max:112

Mountain Bike 14:33 intensity: (2:55 @0) + (11:38 @1) 3.86 mi (3:46 / mi) +13m 3:44 / mi
ahr:106 max:119

Back home

Sunday Aug 11, 2019 #

7 AM

Running (Sled hill and horse trail) 1:31:31 intensity: (25 @0) + (3:43 @1) + (45:31 @2) + (41:13 @3) + (3 @4) + (36 @5) 8.01 mi (11:26 / mi) +349m 10:04 / mi
ahr:139 max:175

Paddling activity 1:34:15 intensity: (3:36 @0) + (1:23:02 @1) + (3:12 @2) + (4:25 @3) 6.33 mi (14:53 / mi)
ahr:115 max:132

OMG that kayak is heavy.

Saturday Aug 10, 2019 #

9 AM

Mountain Bike 2:27:28 intensity: (5:42 @0) + (10:08 @1) + (1:05:57 @2) + (55:17 @3) + (9:07 @4) + (1:17 @5) 23.85 mi (6:11 / mi) +386m 5:53 / mi
ahr:137 max:163

Friday Aug 9, 2019 #

1 PM

Mountain Bike (Gravel) 1:30:55 intensity: (26 @0) + (26:22 @1) + (46:33 @2) + (17:34 @3) 24.01 mi (3:47 / mi) +319m 3:38 / mi
ahr:130 max:149

9:1
Perfect day.

Thursday Aug 8, 2019 #

5 AM

Spinning 46:13 intensity: (9:44 @0) + (18:08 @1) + (11:06 @2) + (7:09 @3) + (6 @4)
ahr:114 max:152

Best spin buds moved to Portland so it was a little quiet.
C • everyone moves away 4

weights 31:34 intensity: (10:55 @0) + (9:44 @1) + (8:57 @2) + (1:58 @3) 1.27 mi (24:56 / mi) +2m 24:47 / mi
ahr:112 max:148

Wednesday Aug 7, 2019 #

7 AM

Paddling activity 1:14:14 [1] 3.74 mi (19:51 / mi) +29m 19:23 / mi
ahr:91 max:128

Portage practice, my turn! Except I had a hill to go up and down. :/
1 PM

Paddling activity 2:45:53 [1] 11.17 mi (14:51 / mi)
ahr:101 max:116

Single blade practice for Mari C.
6 PM

Orienteering 27:52 intensity: (2:06 @2) + (14:00 @3) + (7:34 @4) + (4:12 @5) 2.46 mi (11:20 / mi) +17m 11:05 / mi
ahr:151 max:164

Campus sprint

Orienteering 48:02 [1] 2.35 mi (20:26 / mi) +44m 19:19 / mi
ahr:105 max:131

Walked this part with Angel

Tuesday Aug 6, 2019 #

6 AM

Mountain Bike (Dirt) 42:26 intensity: (7:21 @0) + (16:56 @1) + (14:21 @2) + (3:48 @3) 11.48 mi (3:42 / mi) +57m 3:38 / mi
ahr:118 max:145

Friday Aug 2, 2019 #

Event: Michigan Adventure Race: Traverse City (8 or 18 hours)
 
7 PM

Adventure Race 17:47:45 intensity: (14:41 @0) + (9:12:21 @1) + (6:09:00 @2) + (1:52:37 @3) + (10:59 @4) + (8:07 @5) 100.0 mi (10:41 / mi) +1081m 10:20 / mi
ahr:124 max:168

Adjusted for post Garmin shut down data...

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