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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 7 days ending Nov 16, 2013:

activity # timemileskm+m
  Mountain Bike2 3:30:14 24.24(8:40) 39.01(5:23) 92
  Orienteering1 1:57:48 6.81(17:18) 10.96(10:45) 125
  Trekking2 1:05:00 1.5 2.41
  Yoga1 1:00:00
  Running1 55:00 5.2(10:35) 8.37(6:34) 54
  Spinning1 54:22 16.0(3:24) 25.75(2:07) 2
  Stairmaster2 23:39 0.94 1.5 399
  weights1 10:17 0.43(23:49) 0.69(14:48)
  Total5 9:56:20 55.12 88.7 672
  [1-5]5 9:42:41

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SuMoTuWeThFrSa

Saturday Nov 16, 2013 #

4 PM

Mountain Bike 24:36 intensity: (44 @0) + (33 @1) + (5:27 @2) + (17:52 @3) 5.65 mi (4:21 / mi) +15m 4:19 / mi
ahr:137 max:151

Took the long way around to the O meet so I wouldn't see anything.

Orienteering race (Night O Score O) 1:57:48 intensity: (5:42 @0) + (3:26 @1) + (32:02 @2) + (1:03:49 @3) + (12:49 @4) 6.81 mi (17:18 / mi) +125m 16:22 / mi
ahr:140 max:171

Not too bad! I missed listening for the punch on #33, so my score was 720 instead of 750, woulda moved me up a few notches. Bugger. Jen and I did almost the whole thing together, until 39 she sent me on my way...and I went for 35 and 31.

This was a lot of fun. A couple of observations before going into the point to point...I wonder if night-O keeps one more focused? Also, I felt much better about going with the flow and being careful about choices.

During the planning time, Jen pointed out that we could run the road to 52, and then there were two other 50 pointers out there, so we thought why not, and then head into the badlands/gravel pits to see what we could do and how far we could go.

#38 bore off road. That babbling creek sounded so lovely.
#52 North on road, pulled off the loop then followed waters edge.
#58 South on road, decided to scale the cliff best to use the bike trail, then went on the indistinct trail-and bore off from there. The QR doesn't reflect that.
#51 Back on the trail heading SE and got a little confused by some of the trails, then got to the switchback and bore off of that.
#32 Ran the trail
#41 Trail up the hill. This one felt like a gift, it's my hill repeat hill.
#48 Trail up the hill. Get the patten here? ;)
#33 Followed ridge to reentrant.
#46 Picked up trail and land bridge to the hill. Up the hill.
#49 South to road, then found the steep little hill, lumbered over that to the other hill.
#37 Pulled ourselves slightly north to run east to the water. It looked bigger in person, IMHO.
Stopped for a time and map check. Thought we could do up to 47...
#34 Crawled over a little hill and picked up the trail.
#54 Bore over to the road, and took a bearing to the reentrant.
#50 Stayed on the terrain to 50, which was a little tricky because it got buried a little in the thicket. Tried to adjust it a little, but time was a'tickin.
At this point, had to make some decisions, we were at 1:20 and really wanted to get the 50 pointers. Decided to skip 47 and went for 53, 55, 39.
#53 Thought it might be better to run the road and bear off the turn in the road. Worked great! Unfortunately missed the indistinct trail and back tracked to it, hmmm...what are all those headlamps doing over there! :)
#55 Crossed over to the next bit of hills, and got that. Same for #39.
At this point Jen went for #31, and I went for #35 hoping to get to #31. Got #35, there was a line to go on the logs so I swampstomped.
Ran the trails over to the finish ran up to #31 and finish!

Feeling much better. :)


Here's the QR:
badlands night o

Mountain Bike (Trekking/control pickup) 2:03:38 intensity: (3:40 @0) + (53:23 @1) + (52:32 @2) + (14:03 @3) 6.59 mi (18:46 / mi) +77m 18:06 / mi
ahr:118 max:155

Hashtag Rage Training in the lower zones.

Took it really easy on the control pickup for 53, 54, 55, 50, 47, 43, 40 and 59. (If you count the occasional bikewhack up a sandy hill. And a few more being assigned when you are halfway in the field. And hikling sandy hills in bikeshoes. And transporting rebar and reflectors. I looked like a jousting knight when it was all said and dne!) We got really hung up on #59. Could see that coming from the north could totally work, but from the bike trail, tough.

Fun stuff that control pickup. I like trying different things than I would in a timed meet. Sorry Jens. Took a long time. But it was so awesome being out there in the dark.

Friday Nov 15, 2013 #

Yoga 1:00:00 [1]

Stairmaster warm up/down (26 floors) 8 [2] +78m

Trekking 20:00 [2] 1.5 mi (13:20 / mi)

Thursday Nov 14, 2013 #

Mountain Bike (Dirt/single track/two tra) 1:02:00 [3] 12.0 mi (5:10 / mi)
ahr:135 max:150

Trekking 45:00 [3]

Wednesday Nov 13, 2013 #

5 AM

Stairmaster (107 floors) 23:31 intensity: (45 @0) + (2:20 @1) + (4:56 @2) + (14:33 @3) + (57 @4) 0.94 mi (25:09 / mi) +321m 12:10 / mi
ahr:139 max:163 shoes: ASICS gel venture

weights 10:17 intensity: (30 @0) + (6:09 @1) + (3:38 @2) 0.43 mi (23:49 / mi)
ahr:110 max:131 shoes: ASICS gel venture

Spinning 54:22 intensity: (2:18 @0) + (17:50 @1) + (8:56 @2) + (25:18 @3) 16.0 mi (3:24 / mi) +2m 3:24 / mi
ahr:127 max:153 shoes: ASICS gel venture

Tuesday Nov 12, 2013 #

Note

I cannot wait for more snow. I am so going to log a toboggan session. Hill repeats, right? :)

Note

Ridge Rocker Results--5th in age group, and 9th of all women. Not bad for first non adventure race. About 200 people participated, 28 women...

Monday Nov 11, 2013 #

8 AM

Running 55:00 [3] 5.2 mi (10:35 / mi) +54m 10:15 / mi
ahr:133 max:158

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