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Training Log Archive: Work4justice

In the 7 days ending Sep 21, 2013:

activity # timemileskm+m
  Spinning2 2:21:30 16.71(8:28) 26.89(5:16) 1
  Running3 2:12:30 11.33 18.24 32
  Orienteering1 1:09:05 2.38(29:02) 3.83(18:02) 916 /7c85%
  Trekking2 44:47 0.29 0.47 4
  weights2 35:21 0.31 0.5 1
  Total5 7:03:13 31.02 49.93 1296 /7c85%
  [1-5]5 6:46:39

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SuMoTuWeThFrSa

Saturday Sep 21, 2013 #

Event: SMOC Fall Spring Mill
 
2 PM

Orienteering (Green course) 1:09:05 intensity: (3:47 @0) + (3:55 @1) + (38:29 @2) + (22:50 @3) + (4 @4) 2.38 mi (29:02 / mi) +91m 25:57 / mi
ahr:129 max:160 spiked:6/7c

Once I got past the bumble on one, I felt great about what I accomplished. I had to bump out after about an hour twenty to get back to HQ to help wrap things up.

#1 (split-12 min) Headed off on the wrong trail, realized and doubled back and followed marsh edge.
#2 (21 min) South to trail, continued through the 2 marshes, then ran along east side of marsh to trail on the south side, then south again to the big marsh, ran west as far as I could on the trail, then southish mid contour to the re-entryie looking feature.
#3 (11 min) South to trail, counted of 1, 2 trails. Then followed second trail around to the east of the marsh and attacked from edge of marsh.
#4 (8 min) Had to really consider this one, over a potentially steep hill, or run a reliable flattish trail with a reliable bend to attack from? I took the trail, attacked from the special feature up the hill.
#5 (7 min) Took a bearing and followed the contour to the feature.
#6 (8 min) Took a beeline bearing, with the idea of veering west thinking that the switchback trail might catch me, which it did after crossing three trails. Ran up the wrong re-entrant, and hopped over 1-2.
#7 (miss) Made it over to the second trail from the west edge of the map, was convinced that I was on the first, and watch died and I knew I had to get back. Ran north on the trail to the junction and discovered I was on the right trail. Bugger!

Great practice, thanks Jens for a great course!

Running 20:00 [3]

Ran back to start to help clean up.

Trekking 40:00 [3]

On yellow trails looking for a missing participant and picking up flags. Left my compass behind (duh) and didn't realize until I had bushwhacked pretty far into the woods. Phone app based compasses suck.

Thursday Sep 19, 2013 #

9 AM

Running 51:24 intensity: (54 @0) + (10 @1) + (3:23 @2) + (46:57 @3) 5.52 mi (9:19 / mi) +16m 9:14 / mi
ahr:143 max:153 shoes: Vibram Five Finger Bikala

This run, while a tad slow, felt great!!! Attribute the slowness to the overindulgence of that amazing shoo fly pie I got in the mail yesterday. The feeling great, well, maybe that too!
C • how do you figure "slow"? 5

Trekking 2:38 intensity: (1 @0) + (2:10 @2) + (27 @3) 0.14 mi (18:50 / mi) +3m 17:39 / mi
ahr:126 max:146 shoes: Vibram Five Finger Bikala

Training my dog for longer distances, and slowed it up for her to drink from puddles and signal when she was ready to roll. What a champ!

Running 16:39 intensity: (7 @0) + (55 @2) + (15:37 @3) 1.79 mi (9:18 / mi) +5m 9:13 / mi
ahr:146 max:156 shoes: Vibram Five Finger Bikala

Trekking warm up/down 2:09 intensity: (11 @0) + (19 @2) + (1:39 @3) 0.15 mi (14:07 / mi) +1m 13:50 / mi
ahr:137 max:152 shoes: Vibram Five Finger Bikala

Wednesday Sep 18, 2013 #

5 AM

Spinning 50:00 [3] 15.1 mi (3:19 / mi)
ahr:142 max:163

Garmins are great, even better when you charge them.
C • So which one did you end up... 7

weights 25:00 [3]

Tuesday Sep 17, 2013 #

5 PM

Spinning (Spin fusion) 1:31:30 intensity: (4:47 @0) + (18:34 @1) + (54:08 @2) + (13:56 @3) + (5 @4) 1.61 mi (56:50 / mi) +1m 56:43 / mi
ahr:122 max:160 shoes: ASICS gel venture

Trying new ranges:
(5) 185-195
(4) 160-184
(3) 135-159
(2) 115-134
(1) 90-114
Seems to make more sense. But my track tonight is whack. I mean, with fusion, we do get off the bike and lunge around and do crazy things with weights, but gosh.
C • That is entirely normal 1

Sunday Sep 15, 2013 #

7 PM

Running 16:14 intensity: (3:48 @0) + (22 @1) + (17 @2) + (1:05 @3) + (2:49 @4) + (7:53 @5) 1.5 mi (10:48 / mi)
ahr:152 max:184

Dropped SImon off at the church youth group, and inspired by Jen, ran over to the (not much of a) sledding hill. Run up and down and around and noticed my left quad felt very inflexible...then ran down the path, in the rain, to do grapevines, lunges, and hop skips. Late day running for me is terrible, especially after a day of gardening, housecleaning, scads of laundry and cooking!
C • So 220-age does not work for you on HR max 7

weights 5:19 intensity: (1:59 @0) + (1:49 @4) + (1:31 @5) 0.2 mi (26:34 / mi)
ahr:163 max:183

Running 11:15 intensity: (32 @0) + (18 @3) + (1:54 @4) + (8:31 @5) 1.01 mi (11:10 / mi) +1m 11:08 / mi
ahr:160 max:170

weights 5:02 intensity: (16 @0) + (3:07 @2) + (1:14 @3) + (25 @4) 0.11 mi (45:46 / mi) +1m 44:30 / mi
ahr:125 max:152

Running 16:58 intensity: (12 @0) + (17 @2) + (2:19 @3) + (56 @4) + (13:14 @5) 1.51 mi (11:14 / mi) +10m 11:01 / mi
ahr:159 max:172

Still a little twingy!

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