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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 7 days ending Jan 18, 2014:

activity # timemileskm+m
  Running3 4:23:39 18.55(14:13) 29.85(8:50) 623
  Spinning2 2:51:27 0.4(7:09:47) 0.64(4:27:03)
  Yoga1 1:00:00
  Stairmaster1 27:29 2.8(9:49) 4.51(6:06)
  weights1 24:58 0.84(29:43) 1.35(18:28)
  Total7 9:07:33 22.59 36.35 623
  [1-5]7 8:52:44

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SuMoTuWeThFrSa

Saturday Jan 18, 2014 #

Running 2:00:48 [3] 11.3 mi (10:41 / mi) +244m 10:01 / mi
shoes: North Face GTX

Strava data. I think I left my ant stick on my desk at the office. Bugger. Ran out to the Badlands, entered off of the southern part of McCabe, took two track to the furthest west hill, up and over to blue, and blue over to Spring Mill, then the two track south then east then south to my nemesis reentrant the back west and south to Silver and on home. Dirt roads were clear but kinda snowy slick. The single/two track was deep in parts. My HR was showing crazy high, figured out the problem was my monitor unsnapped in one spot.
C • excellent 4

Friday Jan 17, 2014 #

7 AM

Spinning (Bike trainer) 1:48:22 intensity: (16 @0) + (20:48 @1) + (1:13:48 @2) + (13:30 @3) 0.24 mi (7:31:49 / mi)
ahr:124 max:152

Aaahhh, better on the HR. I realized that I needed to tighten :) my HR strap. Got a little loose over the holidays I think. Funny how that happens.

Also, for fun, I did HR on my shovel this morning. 95-100ish...

Have had a terrible work schedule these days...
C • i think my hr strap got tighter over the holidays 2

Thursday Jan 16, 2014 #

7 AM

Stairmaster (134 Floors) 27:29 intensity: (2:05 @0) + (34 @1) + (4:00 @2) + (17:17 @3) + (3:33 @4) 2.8 mi (9:49 / mi)
ahr:148 max:163

Almost forgot to outline my playlist to give OutdoorsMama ideas:
U2 "Sweetest Thing" (warmup)
AC/DC "Back in Black"
Beatie Boys "Sabotage"
The Clash "Should I Stay or Should I Go"
Eminem "Berzerk"
Fatboy Slim "Rockafeller Skank"

Then the yoga teach showed up early and saw me on the machine and saw my name on the list and gave me a look...like not one more minute if you are getting into my yoga class....

Yep, I am qualified to DJ long rides.
C • you will regret none of those floors 2
C • Check out the Vinyl Cafe po... 1

Yoga (Yoga) 1:00:00 [1]

9 AM

weights 24:58 intensity: (2:47 @0) + (18:06 @1) + (4:05 @2) 0.84 mi (29:43 / mi)
ahr:103 max:125

Five rounds of 45 15 lb double rows, leg lifts (holding core), 8 lb lat raises, 1 min planks and chair dips. Phew.

Tuesday Jan 14, 2014 #

7 AM

Running 1:14:39 intensity: (3 @1) + (6:54 @2) + (1:00:12 @3) + (7:30 @4) 5.05 mi (14:47 / mi) +57m 14:17 / mi
ahr:145 max:182

Egad, was either breaking trail in crunchy snow or slip slidin on the trails. Woo! Took one of the Maybury maps without trails to test relo-ing. Stopped a few times to do this and be friendly with other dog walkers. Tough for an INTJ.
C • INTJ 6

Monday Jan 13, 2014 #

7 AM

Spinning (Bike trainer) 1:03:05 intensity: (4:14 @0) + (15:19 @1) + (43:14 @2) + (18 @3) 0.16 mi (6:36:34 / mi)
ahr:116 max:137

I give up...HRM will always be wonky on the trainer.
C • is there a "use indoors" mode? 4

Sunday Jan 12, 2014 #

11 AM

Running 1:08:12 intensity: (5:27 @0) + (11:49 @1) + (16:35 @2) + (26:28 @3) + (7:53 @4) 2.2 mi (31:00 / mi) +322m 21:18 / mi
ahr:131 max:167

Bumped around some hills with Michelle Green. Huffy puffy! That snow was heavy and deep. I was smirky with Tone and MADman until I did this.
C • It's tough going. 2

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