Training Log Archive: Work4justiceIn the 31 days ending Oct 31, 2019:
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Thursday Oct 31, 2019 #
5 AM
Spinning 42:24
ahr:124 max:161
weights 19:41 0.28 mi (1:09:56 / mi)
ahr:122 max:148
Tuesday Oct 29, 2019 #
5 AM
Spinning 54:52
ahr:124 max:157
weights 21:45 0.15 mi (2:21:43 / mi)
ahr:98 max:138
Sunday Oct 27, 2019 #
1 PM
Mountain Bike 3:07:41 [3] 30.01 mi (6:15 / mi) +550m 5:55 / mi
Iceman pre Ride with Todd, Brenda and Joe.
Saturday Oct 26, 2019 #
Event: SMOC Bishop Lake
8 AM
Orienteering 1:27:02 [1] 3.05 mi (28:32 / mi) +105m 25:47 / mi
ahr:99 max:168
Stopped to talk to like 6 hunters. They weren't excited when I shared that an O meet would be coming through. One said "does it have to? Can you move it?" Shared that it was already approved by the park.
Orienteering 2:38:59 7.74 mi (20:32 / mi) +334m 18:07 / mi
ahr:137 max:177
Interesting to do this before Livelox..
1, fine...went to 2, and realize now I was too far north (I definitely drift which I have been working on) and saw a streamer and no flag and just plain PANICKED. Ran back to S/F...and thankfully I was wrong, but kinda threw me!
3..fine was with Jens because I worried that maybe I went to the wrong control?
Anyway on to 4, went too far south, noticed my error and pulled myself north, then back straight W for 5. Took the trail to the spur for 6.
6 to 7 I didn't really know the best way, so I decided to go with the biggest features I could muster. I landed at the gully just NW of 7, but realized quickly where I was and got in there. Going to 8 I entertained the trail/grassy area/trail for a moment but decided it would work going cross country. Landed on the trail nearby just south of the hill.
Going to 9 I almost veered to the big swamp, checked my compass and realized it wasn't north, corrected, over short then got back to it.
10 I decided that I could travel the trail faster (looked flatter) to the big reentrant -- when I got there reaized the spur was better that led me to the RE, hill big D around the big hill to the point.
11 and 12 I set, and decided to take the trail to the white hill and go around the green. I had a couple of exits with terrible green and just didn't move well. Used the big depression to the north to attack. I headed north and kept getting pushed west. At least I realized it so when I got where i thought I should be, I knew I needed East!
Going to 13, I floated too far north. I think I followed the beautiful spur too far north and then nothing was matching and came out about 50m north of what I wanted, then overshot my RE by about 25m.
14 I drifted and had to correct and 15 I thought I was on the southern trail, hit the northern and by the time I checked my compass realized I was just a few m short of OOB. ARGH! Bushwhacked N.
I think by 14/15 my brain wanted to turn off. Good day in the woods tho!
1, fine...went to 2, and realize now I was too far north (I definitely drift which I have been working on) and saw a streamer and no flag and just plain PANICKED. Ran back to S/F...and thankfully I was wrong, but kinda threw me!
3..fine was with Jens because I worried that maybe I went to the wrong control?
Anyway on to 4, went too far south, noticed my error and pulled myself north, then back straight W for 5. Took the trail to the spur for 6.
6 to 7 I didn't really know the best way, so I decided to go with the biggest features I could muster. I landed at the gully just NW of 7, but realized quickly where I was and got in there. Going to 8 I entertained the trail/grassy area/trail for a moment but decided it would work going cross country. Landed on the trail nearby just south of the hill.
Going to 9 I almost veered to the big swamp, checked my compass and realized it wasn't north, corrected, over short then got back to it.
10 I decided that I could travel the trail faster (looked flatter) to the big reentrant -- when I got there reaized the spur was better that led me to the RE, hill big D around the big hill to the point.
11 and 12 I set, and decided to take the trail to the white hill and go around the green. I had a couple of exits with terrible green and just didn't move well. Used the big depression to the north to attack. I headed north and kept getting pushed west. At least I realized it so when I got where i thought I should be, I knew I needed East!
Going to 13, I floated too far north. I think I followed the beautiful spur too far north and then nothing was matching and came out about 50m north of what I wanted, then overshot my RE by about 25m.
14 I drifted and had to correct and 15 I thought I was on the southern trail, hit the northern and by the time I checked my compass realized I was just a few m short of OOB. ARGH! Bushwhacked N.
I think by 14/15 my brain wanted to turn off. Good day in the woods tho!
Friday Oct 25, 2019 #
5 PM
Mountain Bike 1:19:27 [1] 17.96 mi (4:25 / mi) +281m 4:13 / mi
ahr:117 max:153
The what do I wear time of year! Surprisingly chilly!
Thursday Oct 24, 2019 #
5 AM
Spinning 40:55
ahr:122 max:155
weights 42:01 1.01 mi (41:35 / mi)
ahr:114 max:148
Wednesday Oct 23, 2019 #
7 AM
Running 47:30 5.1 mi (9:19 / mi) +20m 9:12 / mi
ahr:35 max:149
Tuesday Oct 22, 2019 #
5 AM
weights 50:04 [1] 1.25 mi (40:03 / mi)
ahr:103 max:142
Erg w/up
Dead lifts
Seal walks
Side plank holds
Jump rope
Tm c/d
Dead lifts
Seal walks
Side plank holds
Jump rope
Tm c/d
Monday Oct 21, 2019 #
7 AM
Spinning 1:10:18 [1]
ahr:104 max:136
Spinning legs out.
Friday Oct 18, 2019 #
Event: 2019 Legend of the Dogman
6 PM
Orienteering 22:35:12 [2] 56.37 mi (24:02 / mi) +4610m 19:10 / mi
Legend of the Dogman Rogaine. Data is wonky...I think we went more than 60, but climb seems high. 2/2 Div and 4th OA. I'm OK with being behind Lattanzi, Sparky and the Fishers.
Greg and I planned to do this together, and Brenda asked to add on as a third.
The race was focused on the swath of public land from the Winnewanna area through Peach Mountain. It's an incredible stretch of recreation area and it seems its rare to have that kind of real o map area. What is also unique is the access to roads and pretty nice trails.
There seemed to be 2 ways to go, and we went with going south first, mostly because we thought the attack points would be more favorable. I see we could have trimmed some distance by looking at other Livelox results. We bobbled a few, but got through the first section OK. Had a quick TA about 6 hours in (Thanks Jens!) which helped me...I had a very bad bout of stomach issues and light headedness. I was glad to get to some coke and salty items and rebounded after a couple of hours of feeling terrible--it took a while for the 2 pepto tabs and 4 tums to work, and skratch was awesome too. Brenda said while she felt bad I felt bad, she was glad I stopped running! Ha.
After the first 3 maps (all were 1:15k) we moved on to the central TA, and the 8 hour racers were getting ready to go. I could tell that some of them really wanted to come talk to us, but we tried to keep our head down, swapping things out and getting maps situated and heading out. I felt very good about Pinckney and did a lot of the navigating and strategy for how to get points. We definitely slowed down, I forgot to use IBU and excedrin, and by hour 18/20 was hurting, and realized I needed to be taking those things.
We got on quite well, hated that we left points out there with time on the clock. But, with long foot Rogaines, my goal is to learn about and practice race management, work on focus when tired and do the best I can.
Had a lot of fun, and Steve and Angel are excellent RDs.
Greg and I planned to do this together, and Brenda asked to add on as a third.
The race was focused on the swath of public land from the Winnewanna area through Peach Mountain. It's an incredible stretch of recreation area and it seems its rare to have that kind of real o map area. What is also unique is the access to roads and pretty nice trails.
There seemed to be 2 ways to go, and we went with going south first, mostly because we thought the attack points would be more favorable. I see we could have trimmed some distance by looking at other Livelox results. We bobbled a few, but got through the first section OK. Had a quick TA about 6 hours in (Thanks Jens!) which helped me...I had a very bad bout of stomach issues and light headedness. I was glad to get to some coke and salty items and rebounded after a couple of hours of feeling terrible--it took a while for the 2 pepto tabs and 4 tums to work, and skratch was awesome too. Brenda said while she felt bad I felt bad, she was glad I stopped running! Ha.
After the first 3 maps (all were 1:15k) we moved on to the central TA, and the 8 hour racers were getting ready to go. I could tell that some of them really wanted to come talk to us, but we tried to keep our head down, swapping things out and getting maps situated and heading out. I felt very good about Pinckney and did a lot of the navigating and strategy for how to get points. We definitely slowed down, I forgot to use IBU and excedrin, and by hour 18/20 was hurting, and realized I needed to be taking those things.
We got on quite well, hated that we left points out there with time on the clock. But, with long foot Rogaines, my goal is to learn about and practice race management, work on focus when tired and do the best I can.
Had a lot of fun, and Steve and Angel are excellent RDs.
Wednesday Oct 16, 2019 #
7 AM
Spinning 45:03
ahr:109 max:138
Spin ups
weights 22:07 [2] 0.41 mi (53:56 / mi) +3m 52:46 / mi
ahr:114 max:141
Yoga 1:00:30 [1]
ahr:71 max:115
Tuesday Oct 15, 2019 #
7 AM
Running 36:25 [2] 4.01 mi (9:05 / mi) +22m 8:56 / mi
Taper run with intervals. HR monitor for sure is crapped out. Felt really good. Beautiful morning for a run, started with a little haze on the moonlight and as the sun came up was seeing how much the colors are turning on my regular route.
Monday Oct 14, 2019 #
8 AM
weights 50:02 [1]
ahr:100 max:129
I have been struggling with some significant swelling of my abdominal wall when/immediately following eating and exercising. Turns out I am having some problems with Lymph drainage and having a procedure this week to address it. Its a daily tx for 5 days to redirect vessels. In the last month whenever I eat or exercise it feels (and sometimes looks) like I am suddenly pregnant.
Stretching 10:48 [0]
ahr:67 max:80
Sunday Oct 13, 2019 #
11 AM
Running 1:10:06 [2] 5.9 mi (11:53 / mi) +158m 10:58 / mi
Run with Angel.
2 PM
Mountain Bike 51:39 9.04 mi (5:43 / mi) +85m 5:33 / mi
ahr:133 max:159
Posted distance was 11....Todd wanted to go to DTE so I thought we would give it a go.
Saturday Oct 12, 2019 #
Event: SMOC Waterloo
8 AM
Running 29:08 3.0 mi (9:43 / mi) +39m 9:20 / mi
ahr:130 max:140
12 PM
Orienteering 2:45:44 7.46 mi (22:13 / mi) +291m 19:49 / mi
ahr:137 max:165
Great course by Jens! :)
Learned some more about my strengths and challenges with this one! In short, I can be overconfident on bearing when not focused, should visualize more what I should see, and still overshooting.
S to 1: I just walked up, punched and started. I should get in the practice of a little jog around and get focused.
1 to 2: Very tentative. Set up as a trap! Was about 10m north of the flag when I saw it.
2 to 3: Catastrophe! I wasn’t watching my compass, landed on the N/S road and hit a trail then looked. GAH. Then turned north , picked up the small trail then went to pick up the other trail and made a huge parallel error. Once I realized, corrected and hit it.
3 to 4: Got pushed around by the green and didn’t watch my compass. Hit the trail and reattacked. I thought it had fallen. Came to realize (at the end) that Jens hung to A meet standards.
4 to 5: Fine other than tentative again. Plan worked.
5 to 6: Another catastrophe. I had planned to string together open areas, and then hit a wall of green. Got to a super clearing and stopped with a pace count. It didn’t seem right. In hindsight I should have gone west for a backstop instead of continuing south. Saw buildings and doubled back. Landed at the same clearing and got the flag. Ugggghhhhhhh
6 to 7: Tentative again, and walked right past it. Started to go down, and realized I shouldn’t’ have been, heard some rustling, turned around and could see it.
7 to 8: Fine, tentative, but fine.
8 to 9: Fine, but ran past again. Will this ever end?
9 to 10: Followed the plan and kept double checking because of the 2 ridges.
10 to 11: Looked at the other lines and I just didn’t see the other way. I think part of the allure of the 2 marshes was to stay on a line. But messed it up anyway!
11 to 12: Executed the plan but didn’t see the 2 corners I could have cut. Almost overshot!
12 to 13: Should have trusted the dot ditch a little more….but the previous short stint was a hot mess.
13 to 14: AAARGH! Thought just follow the spur, but hit the wrong way on it and thoroughly confused myself. Once I sorted the swamps….
14 to F: Go Igor! I thought about dropping down, but thought the trail is so short. And of course, I overshot the F punch!
Learned some more about my strengths and challenges with this one! In short, I can be overconfident on bearing when not focused, should visualize more what I should see, and still overshooting.
S to 1: I just walked up, punched and started. I should get in the practice of a little jog around and get focused.
1 to 2: Very tentative. Set up as a trap! Was about 10m north of the flag when I saw it.
2 to 3: Catastrophe! I wasn’t watching my compass, landed on the N/S road and hit a trail then looked. GAH. Then turned north , picked up the small trail then went to pick up the other trail and made a huge parallel error. Once I realized, corrected and hit it.
3 to 4: Got pushed around by the green and didn’t watch my compass. Hit the trail and reattacked. I thought it had fallen. Came to realize (at the end) that Jens hung to A meet standards.
4 to 5: Fine other than tentative again. Plan worked.
5 to 6: Another catastrophe. I had planned to string together open areas, and then hit a wall of green. Got to a super clearing and stopped with a pace count. It didn’t seem right. In hindsight I should have gone west for a backstop instead of continuing south. Saw buildings and doubled back. Landed at the same clearing and got the flag. Ugggghhhhhhh
6 to 7: Tentative again, and walked right past it. Started to go down, and realized I shouldn’t’ have been, heard some rustling, turned around and could see it.
7 to 8: Fine, tentative, but fine.
8 to 9: Fine, but ran past again. Will this ever end?
9 to 10: Followed the plan and kept double checking because of the 2 ridges.
10 to 11: Looked at the other lines and I just didn’t see the other way. I think part of the allure of the 2 marshes was to stay on a line. But messed it up anyway!
11 to 12: Executed the plan but didn’t see the 2 corners I could have cut. Almost overshot!
12 to 13: Should have trusted the dot ditch a little more….but the previous short stint was a hot mess.
13 to 14: AAARGH! Thought just follow the spur, but hit the wrong way on it and thoroughly confused myself. Once I sorted the swamps….
14 to F: Go Igor! I thought about dropping down, but thought the trail is so short. And of course, I overshot the F punch!
Orienteering 38:12 1.24 mi (30:49 / mi) +66m 26:27 / mi
ahr:114 max:132
Friday Oct 11, 2019 #
7 AM
weights 48:47
ahr:105 max:149
Yoga 1:02:43 [1]
ahr:63 max:87
Thursday Oct 10, 2019 #
5 AM
Spinning 44:27
ahr:117 max:156
weights 47:43
ahr:120 max:156
Nothing like AMRAP as part of the class and for regular strength training!
Wednesday Oct 9, 2019 #
7 AM
Running 1:04:00 7.02 mi (9:07 / mi) +36m 8:58 / mi
ahr:132 max:150
E2 9 min
E4 1 min x6
w/up and c/d
E4 1 min x6
w/up and c/d
Tuesday Oct 8, 2019 #
7 AM
weights 42:40 0.68 mi (1:02:46 / mi)
ahr:101 max:140
Ez 10% run w/up
Deadlifts, seal walks, side planks and jump rope.
Deadlifts, seal walks, side planks and jump rope.
Sunday Oct 6, 2019 #
Event: SMOC Park Lyndon
7 AM
Running 40:42 4.01 mi (10:09 / mi) +32m 9:55 / mi
ahr:121 max:135
11 AM
Orienteering 3:24:11 8.47 mi (24:06 / mi) +355m 21:20 / mi
ahr:138 max:184
Other than losing an hour in a swamp and the rest feeling like I was riding a bike with one wheel...
I was doing ok and was a little nervous for my approach to 9. I was right there and thought I would hit the trail. Later when I actually got there it was pretty indistinct. So, lesson learned. Embarrassed? Oh yeah. But, can only hope that this was the rust busting for 1) overshooting, 2) big picture 3) not justifying and 4) being more present-head was everywhere.
I was doing ok and was a little nervous for my approach to 9. I was right there and thought I would hit the trail. Later when I actually got there it was pretty indistinct. So, lesson learned. Embarrassed? Oh yeah. But, can only hope that this was the rust busting for 1) overshooting, 2) big picture 3) not justifying and 4) being more present-head was everywhere.
Saturday Oct 5, 2019 #
9 AM
Mountain Bike 22:08 [3] 4.1 mi (5:24 / mi) +38m 5:15 / mi
10 AM
Mountain Bike 1:44:51 23.75 mi (4:25 / mi) +378m 4:12 / mi
ahr:127 max:154
Mountain Bike 1:42:41 [3] 23.79 mi (4:19 / mi) +295m 4:09 / mi
Thursday Oct 3, 2019 #
5 AM
Spinning 41:16
ahr:108 max:167
weights 17:05 0.47 mi (36:37 / mi)
ahr:107 max:148
Tuesday Oct 1, 2019 #
6 PM
Mountain Bike 57:48 14.07 mi (4:06 / mi) +74m 4:03 / mi
ahr:106 max:119