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Training Log Archive: Work4justice

In the 7 days ending Sep 20, 2014:

activity # timemileskm+m
  Running5 5:08:39 24.12(12:48) 38.81(7:57) 460
  Mountain Bike2 2:02:14 25.27(4:50) 40.67(3:00) 153
  Orienteering3 1:33:23 3.6(25:57) 5.79(16:07) 5814 /14c100%
  Yoga1 1:00:00
  weights1 25:00
  Trekking1 2:45 0.1(27:29) 0.16(17:05)
  Total10 10:12:01 53.09 85.44 67114 /14c100%
  [1-5]10 10:05:22
averages - weight:6lbs

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SuMoTuWeThFrSa

Saturday Sep 20, 2014 #

Event: Bishop Lake
 
8 AM

Running 1:44:41 [3] 7.41 mi (14:08 / mi) +286m 12:37 / mi

Hiked from Greens to Teahen and did .6mi hill repeats then over to Bishop for a bit of O.

Orienteering 1:00:29 [3] 1.97 mi (30:42 / mi) +38m 28:58 / mi
spiked:5/5c

Just a few points with Michelle. She got stung on the hike....
C • that wasp hole 6
2 PM

Orienteering 16:34 [3] 0.75 mi (22:05 / mi) +7m 21:28 / mi
spiked:7/7c

Picked up white.
5 PM

Orienteering 16:20 [3] 0.88 mi (18:34 / mi) +13m 17:45 / mi
spiked:2/2c

Picked up another couple controls. Pulled my quad muscle, but feels better after about 8 hours. Strange?

Thursday Sep 18, 2014 #

7 AM

Running 58:30 [3] 5.46 mi (10:43 / mi) +110m 10:05 / mi
shoes: INOV8 315

Little slow...ow my legs are still hurting. Couple of stops for my running buddy to get a drink. Saw three mountain bikers, which surprised me that early! So used to having the Badlands to myself! The morning fog and view was beautiful from my favorite hill. Wish I had my phone with me to snap a pic.
C • ha! 2

Running 3:17 [3] 0.14 mi (23:29 / mi) +5m 21:08 / mi
shoes: INOV8 315

Wednesday Sep 17, 2014 #

7 AM

Mountain Bike 30:11 [3] 6.31 mi (4:47 / mi) +16m 4:45 / mi

Not. Enough. Layers. So so so cold.

Tried to spin out my legs from the track workout. Hoo wee legs hurt. I think it was the pounding on the bleachers.

On my way up to present at a conference in Mackinac City (round trip in a day not recommended!) I saw some beautiful woods, forest roads and two tracks off of 75. Just made me drool and wish I had more time.

C • Oooh, there is some good st... 11

Tuesday Sep 16, 2014 #

7 AM

Running 31:20 intensity: (1:17 @0) + (2 @1) + (10 @2) + (16:16 @3) + (7:45 @4) + (5:50 @5) 3.54 mi (8:51 / mi) +6m 8:48 / mi
ahr:155 max:197

Getting a new HR strap/ Frustrated with this one. Had a little wanderlust and ran where I haven't before. I *may* have cut through a backyard. Listened to a very thought provoking "This American Life." Story about a guy and his buddies exploring an abandoned house, and the stories of it's former inhabitants. Amazing.
C • speaking of shortcuts 2

Running warm up/down 2:50 intensity: (1:54 @1) + (24 @2) + (32 @3) 0.14 mi (20:49 / mi)
ahr:114 max:147

7 PM

Running (Track workout) 45:00 [3] 3.2 mi (14:04 / mi)

Kinda followed along with Michelle and Cris. Learned about intervals and stuff like that. Michelle paced me on "quarters". Kinda cool.

weights (Track workout) 25:00 [3]

Planks, lunges, ran bleachers and all kinds of weight bearing things like that. Some stretching too. I hate having ten thousand million entries. Funny to look at the map though.

http://connect.garmin.com/modern/activity/59237332...

Monday Sep 15, 2014 #

Yoga (Flow yoga) 1:00:00 [1]
weight:6lbs

Great to be back at yoga. Down 6#. Yay food logging.

Sunday Sep 14, 2014 #

1 PM

Running 53:37 intensity: (2:18 @0) + (18:10 @1) + (10:10 @2) + (13:06 @3) + (3:54 @4) + (5:59 @5) 3.29 mi (16:18 / mi) +48m 15:35 / mi
ahr:126 max:196

Took the kid and his bike and the dog out to the Badlands. Played "where do we turn now?" I think that's my kid's response to me dragging him around where I want to go...it was a lot of fun and we climbed cliff #1. I saw a gaggle of indigo buntings I believe, a couple of sand hill cranes and lots of deer track.

Trekking 2:45 intensity: (1:23 @0) + (1:22 @1) 0.1 mi (27:29 / mi)
ahr:87 max:99

And, thought we would be trekking back...but...he came back to life and hopped on his bike!

Running 9:24 intensity: (7 @0) + (36 @1) + (17 @2) + (4:06 @3) + (2:02 @4) + (2:16 @5) 0.94 mi (9:59 / mi) +5m 9:49 / mi
ahr:148 max:192

6 PM

Mountain Bike 13:40 intensity: (48 @0) + (8:04 @1) + (4:04 @2) + (44 @3) 2.39 mi (5:43 / mi) +12m 5:38 / mi
ahr:110 max:127

Dropped kid off at church.

Mountain Bike 1:08:15 intensity: (8:17 @1) + (7:26 @2) + (50:21 @3) + (2:11 @4) 14.22 mi (4:48 / mi) +101m 4:42 / mi
ahr:129 max:152

Headed for the hills! Well, the Novi trash dump hill at least. Had time to get 3 in...1st 2:57, 2nd 3:02 and 3rd at 2:41. Difference? Did a sit and spin more so on the last, and really pushed myself on the flat at the top of the hill.

Mountain Bike 10:08 intensity: (46 @0) + (3:14 @1) + (5:47 @2) + (21 @3) 2.35 mi (4:19 / mi) +24m 4:11 / mi
ahr:112 max:127

And home, a PR for church to home!

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