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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 7 days ending Oct 26, 2013:

activity # timemileskm+m
  Mountain Bike1 3:34:34 33.07(6:29) 53.22(4:02) 172
  Running2 2:07:56 9.45(13:32) 15.21(8:25) 335
  Orienteering1 1:32:05 3.39(27:10) 5.46(16:53) 733 /5c60%
  Spinning1 1:02:30 1.49(41:50) 2.4(26:00) 6
  weights1 33:06 0.72(45:58) 1.16(28:34) 2
  Trekking3 16:37 0.93(17:52) 1.5(11:06) 6
  Stairmaster1 12:36 130
  Yoga1 8:00
  Total5 9:27:24 49.05 78.94 7243 /5c60%
  [1-5]5 8:43:53

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SuMoTuWeThFrSa

Saturday Oct 26, 2013 #

3 PM

Orienteering 1:32:05 intensity: (3:51 @0) + (31:27 @1) + (41:58 @2) + (14:49 @3) 3.39 mi (27:10 / mi) +73m 25:28 / mi
ahr:120 max:153 spiked:3/5c shoes: North Face GTX

Hanging flags for the o meet. One of the controls had a missing streamer altogether and I was super sure of where I was. Another one fell off?!? Bugger! The one that fell off was one of the tougher controls I think! I see what I did now, of course hindsight is 20/20. I came from the south, but I think I relo'd OK, then got to the spot, then found the streamer on the ground. Then the skies opened and a huge rain storm started, AH! Bobbled on another, but it was a quick bobble cause it was pouring! Really affected my concentration, for sure.

On the day of the meet I also found out that one of the controls I hung was about 5-10m(ish?) to the south of Ali's streamer. I must have used a hunter's streamer or something. Ali and I talked about it, and it seems perhaps prepping streamers with dates/SMOC and the control number is good if there is time.

Fun, fun, fun.
C • i had some fall off at Peach Mountain 1

Friday Oct 25, 2013 #

12 PM

Mountain Bike (Dirt road) 23:43 intensity: (33 @0) + (1:18 @2) + (20:57 @3) + (55 @4) 5.0 mi (4:45 / mi) +18m 4:41 / mi
ahr:150 max:164

Out to ILRA

Mountain Bike (Drills) 34:28 intensity: (1:44 @0) + (16:54 @2) + (13:56 @3) + (1:54 @4) 4.43 mi (7:47 / mi) +1m 7:47 / mi
ahr:135 max:168

Um, thought I was doing hill repeats!

Mountain Bike (single track/badlands) 2:03:00 intensity: (5:28 @0) + (4:06 @2) + (1:36:56 @3) + (16:30 @4) 19.0 mi (6:28 / mi) +118m 6:21 / mi
ahr:149 max:171

Met up with Shrek Feet...bumped around and had fun.

Mountain Bike (Dirt road) 33:23 intensity: (44 @0) + (12:59 @2) + (19:40 @3) 4.64 mi (7:12 / mi) +35m 7:02 / mi
ahr:132 max:152

Home-had a bad spill going up the hill into the badlands, tire right out from under me and hit the knee. Yowza that hurt.

Thursday Oct 24, 2013 #

9 AM

Running (Hill repeats) 51:37 intensity: (4:05 @0) + (38 @1) + (8:44 @2) + (22:49 @3) + (15:21 @4) 4.19 mi (12:19 / mi) +79m 11:38 / mi
ahr:150 max:168 shoes: North Face GTX

Did Yellow, and re-did the hill along Grand River 5x and the other hill of Kensington 3x. Good news/bad news--had to stop a few times to retighten my running tights, surprisingly way too big for me this season. Bad news, turned my ankle and had to hobble out...bummer.
C • Feeling better then, eh? 2

Trekking (Walking off rolled ankle) 2:01 intensity: (2 @0) + (9 @1) + (1:50 @2) 0.09 mi (22:23 / mi) +2m 20:56 / mi
ahr:117 max:120 shoes: North Face GTX

Running (Slow jog pavement) 12:03 intensity: (44 @0) + (8 @1) + (3:52 @2) + (7:19 @3) 0.99 mi (12:10 / mi) +14m 11:40 / mi
ahr:136 max:154 shoes: North Face GTX

What would I do in a race situation? Preserve the ankle, go for more secure footing. :)

Wednesday Oct 23, 2013 #

5 AM

Spinning 1:02:30 intensity: (9:08 @0) + (1:28 @1) + (18:24 @2) + (33:30 @3) 1.49 mi (41:50 / mi) +6m 41:19 / mi
ahr:131 max:154 shoes: ASICS gel venture

weights 33:06 intensity: (9:12 @0) + (22:37 @1) + (1:17 @2) 0.72 mi (45:58 / mi) +2m 45:34 / mi
ahr:97 max:120 shoes: ASICS gel venture

3x45 at 15 lb--180 degree presses (leg raises at intervals)
wall sit 1 min with 15 lb weight
3x45 at 15 lb--135 degree presses (lega raises at intervals)
wall sit 1.5 min
3x45 at 15 lb--90 degree presses (jumps at intervals)
Jumps
3x45 at 8lb lat raises
45 alternating feet 50 lb single leg deadlifts
Wall sit 1 min with 15 lb weight

Stairmaster 12:36 [3] +130m
ahr:149 max:162 shoes: ASICS gel venture

Found out each floor is two meters of climb. Each step is 8 inches, and there are ten steps in a "floor". Thus, 80 inches is ~2 meters, it seems! Anybody know anything about this? I need to start CLIMBING. Here are some of my plans for January, February and March:
http://www.361adventures.com/frigid.html
http://www.nsfadventures.com/old-results/2013-cabi... (Feb. 1)
http://www.thethunderrolls.org/camp.html
C • seems reasonable 6

Trekking warm up/down 5:00 [1] 0.35 mi (14:18 / mi)

Yoga 8:00 [0]

Tuesday Oct 22, 2013 #

10 AM

Running 1:04:16 [3] 4.27 mi (15:03 / mi) +242m 12:48 / mi
shoes: ASICS gel venture

Hmmm....the HR did not work on this. I went out to Kuebler, looked for hills and went up and down. We are in such a flatland now that I am paying attention to it!!! Took a tip from Shrek to try and sweat this infection thingy OUT.
C • That's the Bluffs! 5

Trekking warm up/down 9:36 [2] 0.49 mi (19:35 / mi) +4m 19:06 / mi
shoes: ASICS gel venture

Again, HR wonked on me. I think I know what happened.

Sunday Oct 20, 2013 #

Note
(sick)

Dear husband took me to urgent care this morning. Double ear infection. Whoopee. No wonder I have felt so yucky.
C • yikes, get well! 2

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