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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 7 days ending Jan 4, 2014:

activity # timemileskm+m
  Orienteering3 6:36:06 10.24(38:42) 16.47(24:03) 37820 /22c90%
  Spinning2 2:23:29 28.11(5:06) 45.24(3:10) 1
  Cross country skiing1 1:01:19 3.1(19:47) 4.99(12:17) 2
  Stretching1 1:00:31 1.61(37:35) 2.59(23:21) 223
  Running2 44:41 4.0 6.44 92
  weights2 26:10 0.04 0.06
  Stairmaster1 5:00 70
  Total9 12:17:16 47.09 75.79 76620 /22c90%
  [1-5]9 8:15:33

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SuMoTuWeThFrSa

Saturday Jan 4, 2014 #

10 AM

Orienteering 2:13:09 intensity: (30:41 @0) + (1:09:01 @1) + (25:15 @2) + (8:12 @3) *** 3.51 mi (37:59 / mi) +188m 32:34 / mi
ahr:104 max:154 spiked:8/9c

Bumped around with Michelle Green. We went in search of using reentrants to get where we wanted to be. That is something that trips me up a lot, and can be so helpful. Easy pace. QR coming.
C • You have to be careful of reentrants 7
3 PM

Stretching (Tobogganing!) 1:00:31 intensity: (7:58 @0) + (26:45 @1) + (21:36 @2) + (4:12 @3) 1.61 mi (37:35 / mi) +223m 26:17 / mi
ahr:112 max:148

Holy cats, we got to 15mph. We did catch some air, for real. If you must witness the carnage:
https://www.youtube.com/watch?v=0brQBfuTtB8

Friday Jan 3, 2014 #

5 PM

Running 39:44 intensity: (27 @0) + (26 @1) + (17 @2) + (35:51 @3) + (2:38 @4) + (5 @5) 4.0 mi (9:56 / mi) +92m 9:16 / mi
ahr:147 max:187 shoes: Vibram Five Finger Bikala

I hate treadmills--always think I am going to fall forward and bonk my head. I did the hill program on the treadmill. Got a blister.
6 PM

Running warm up/down 4:57 intensity: (23 @0) + (2:27 @1) + (1:19 @2) + (48 @3)
ahr:119 max:151

weights (Arms) 15:07 intensity: (21 @0) + (14:03 @1) + (43 @2)
ahr:102 max:120

Stairmaster (30 floors) 5:00 intensity: (1 @0) + (2:01 @2) + (2:58 @3) +70m
ahr:135 max:143

Blister still hurt. Went home.

Thursday Jan 2, 2014 #

7 PM

Cross country skiing 1:01:19 intensity: (16:56 @0) + (11:24 @1) + (32:59 @2) 3.1 mi (19:47 / mi) +2m 19:44 / mi
ahr:108 max:126

So beautiful outside. Just struggling to make all this ski pole and snow thing work together. I'll get it, hopefully sooner rather than later. Ali, can't WAIT for that lesson!
C • Brushing the dust off 2

Wednesday Jan 1, 2014 #

4 PM

Spinning (Bike Trainer) 52:46 intensity: (18:28 @0) + (2:40 @1) + (21:59 @2) + (9:39 @3) 0.11 mi (7:59:46 / mi)
ahr:112 max:154

Played around with the (new! :) ) trainer to get a feel for it. My HR monitor didn't work a couple of periods, maybe I need a new battery. Legs could feel all the dancing I did last night. Yowza.
C • Yeah 7
C • indoor hr 5

weights 11:03 intensity: (2:44 @0) + (7:51 @1) + (28 @2) 0.04 mi (4:37:52 / mi)
ahr:98 max:120

Box squats up the stairs, rounds of clamshells, planks, bicycles and pushups.

Tuesday Dec 31, 2013 #

8 AM

Spinning 1:30:43 intensity: (7:02 @0) + (9:43 @1) + (27:01 @2) + (46:57 @3) 28.0 mi (3:14 / mi) +1m 3:14 / mi
ahr:132 max:153

My gym did a spin class to benefit SafeHouse Center! Way cool. :) Happy New Year! Heading off to a wedding, and then going to dance the night away! (In kitten heels of course.)

Monday Dec 30, 2013 #

3 PM

Orienteering (Usgs) 2:10:26 intensity: (41:29 @0) + (1:09:35 @1) + (15:03 @2) + (4:19 @3) 4.03 mi (32:22 / mi) +152m 28:58 / mi
ahr:99 max:149 spiked:4/5c

Cooper did a quick map for Michelle and I to bump around on. Whoa, USGS! :) It was fun to go, and bump around to figure it all out without streamers. Next time we want him to do something with all those contours almost directly west of their house. FUN!

Sunday Dec 29, 2013 #

1 PM

Orienteering 2:12:31 intensity: (1:55:13 @0) + (17:18 @1) 2.7 mi (49:05 / mi) +38m 47:02 / mi
ahr:80 max:113 spiked:8/8c

Took a woman who is interested in learning more about orienteering around Huron Meadows. I think I know a little how Jens felt when we bumped around about a year ago. The best technique I found was to have her lead, and I would point out topographic features and different options for attack. She was pretty excited to learn about getting off yellow controls. :)

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