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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 7 days ending Feb 22, 2014:

activity # timemileskm+m
  Spinning3 3:20:00 21.0 33.8
  Running4 2:40:11 14.07(11:23) 22.64(7:04) 302
  Cross country skiing1 2:23:15 7.04(20:21) 11.33(12:39) 267
  weights2 1:25:00
  Yoga1 1:00:00
  Total7 10:48:26 42.11 67.77 569
  [1-5]7 10:36:20
averages - rhr:48

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SuMoTuWeThFrSa

Saturday Feb 22, 2014 #

Note
rhr:48

Spinning (Bike trainer) 1:30:00 [2]

Friday Feb 21, 2014 #

8 AM

Running 1:00:44 intensity: (4:12 @0) + (13 @1) + (24:31 @2) + (31:48 @3) 4.22 mi (14:24 / mi) +31m 14:04 / mi
ahr:135 max:150

With pack, ~7lbs and kahtoolas. Had bigger plans....but just didn't have the mojo today. I think it was the sleet, snow, ice, water that dampened things. Hard time just getting to a place to run with my dear sweet dog (ice covered roads everywhere) and used a multi use trail to go in, tried to stay on edges...and landed on the MTB trail. Bugger. Well, I did it.

#michiganwinterparfaitrunning
C • Parfait Running? 4

Thursday Feb 20, 2014 #

Running (treadmill) 50:00 [3] 5.1 mi (9:48 / mi) +122m 9:08 / mi
ahr:152 max:164

weights (Strong and fit class) 1:00:00 [3]

Toughest class I have ever taken. it's a 3 because 10 min of it was stretching. Shoulda wore the HR monitor,

Wednesday Feb 19, 2014 #

Spinning 1:00:00 [3] 21.0 mi (2:51 / mi)
ahr:139 max:161

Running 20:00 [3] 1.75 mi (11:26 / mi) +75m 10:05 / mi
ahr:152 max:159

My legs feel locked, particularly on the the upper thighs.
C • You'll have to get out skii... 2

weights 25:00 [3]
ahr:115 max:150

Lunges with 45lb plate, rows, abs, lat raises, planks.

Tuesday Feb 18, 2014 #

Spinning (Bike trainer) 40:00 [3]

Spinning warm up/down (Bike trainer) 10:00 [2]

Monday Feb 17, 2014 #

7 AM

Running 29:27 intensity: (1:33 @0) + (15 @1) + (17 @2) + (18:58 @3) + (8:24 @4) 3.0 mi (9:49 / mi) +74m 9:07 / mi
ahr:155 max:178

Making my peace with the treadmill. The high HR was momentary wonkiness I think.

Yoga (Flow Yoga) 1:00:00 [2]

We were moving all over the place...

Sunday Feb 16, 2014 #

12 PM

Cross country skiing warm up/down 11:44 intensity: (26 @0) + (49 @1) + (5:15 @2) + (5:14 @3) 0.72 mi (16:18 / mi) +17m 15:11 / mi
ahr:128 max:143

So sore everywhere...

Cross country skiing 1:49:00 intensity: (4:59 @0) + (8:27 @1) + (41:50 @2) + (53:44 @3) 5.21 mi (20:55 / mi) +179m 18:54 / mi
ahr:133 max:157

Stopped my watch to stop and watch Telemark skiers through the forest. Wow, I mean, wow. Dude said he doesn't really get hurt, only had a few surgeries.

Today's top speed was 12.9 mph without a biff, yesterdays was 11 mph. Counting that in the column of progress. Feels like when I starting mountain biking in the summer of 2012. Bit by bit...
C • We're they going down that ... 2

Cross country skiing 22:31 intensity: (56 @0) + (2:37 @1) + (13:50 @2) + (5:08 @3) 1.11 mi (20:17 / mi) +71m 16:56 / mi
ahr:125 max:157

The end to chasing Outdoorsmama and her hubs around Peach Mountain.

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