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Training Log Archive: Work4justice

In the 7 days ending Sep 22, 2018:

activity # timemileskm+m
  Mountain Bike4 5:48:24 73.38(4:45) 118.09(2:57) 676
  Running3 3:25:03 19.61(10:27) 31.56(6:30) 17720 /27c74%
  Orienteering1 2:31:46 4.82(31:29) 7.76(19:34) 125
  Yoga1 1:02:43
  Spinning1 51:32
  weights1 41:56
  Stairmaster1 20:08 0.23(1:27:34) 0.37(54:25)
  Total9 14:41:32 98.04 157.78 97820 /27c74%
  [1-5]9 13:23:46

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SuMoTuWeThFrSa

Saturday Sep 22, 2018 #

5 PM

Mountain Bike (gravel) 1:24:15 intensity: (34:11 @0) + (46:54 @1) + (3:10 @3) 20.11 mi (4:11 / mi) +68m 4:09 / mi
ahr:109 max:125

Just a cruise to the store for WT supplies. My legs/feet are sore from a fiasco last night...I forgot my shoes when I met Ross to do a little nav practice and quickly stopped at Kohls and picked up what seemed to be OK shoes that are just junk.

Mountain Bike 13:42 intensity: (10:39 @0) + (2:34 @1) + (29 @3) 3.18 mi (4:19 / mi) +10m 4:16 / mi
ahr:103 max:117

Friday Sep 21, 2018 #

5 AM

Running 1:16:24 intensity: (55 @0) + (15:11 @1) + (43:13 @2) + (17:05 @3) 8.01 mi (9:33 / mi) +64m 9:19 / mi
ahr:133 max:145

7 PM

Orienteering 2:31:46 [1] 4.82 mi (31:29 / mi) +125m 29:09 / mi
ahr:91 max:139

Bumping around the perm course on the old map with Ross sorting out working together. It was so green! And, I think some of the trails aren't right? Who knows. Good practice for Dogman, but maddening.

It was a comedy of errors getting there. I left early, because I heard he's an early guy, forgot compass, went back to get it. Got within a few miles of meeting and realized I forgot my shoes! Darted into Kohls and looked at treads of everything, tried on a pair and ran out. Was still only 10 min late!

Thursday Sep 20, 2018 #

5 AM

Spinning 51:32 intensity: (7:29 @0) + (13:38 @1) + (9:56 @2) + (15:29 @3) + (4:56 @4) + (4 @5)
ahr:128 max:155

weights 41:56 intensity: (1:43 @0) + (15:59 @1) + (13:01 @2) + (10:21 @3) + (32 @4) + (20 @5)
ahr:129 max:157

Wednesday Sep 19, 2018 #

7 AM

Running 58:32 intensity: (38 @0) + (38:58 @1) + (14:57 @2) + (3:59 @3) 6.01 mi (9:44 / mi) +41m 9:32 / mi
ahr:127 max:139

Tuesday Sep 18, 2018 #

5 PM

Mountain Bike (Single track - Poto) 1:56:09 intensity: (1:15 @0) + (11:01 @1) + (12:11 @2) + (48:03 @3) + (28:37 @4) + (15:02 @5) 18.83 mi (6:10 / mi) +421m 5:46 / mi
ahr:144 max:163

Includes a little warmup and a little wrong turn. :D

Monday Sep 17, 2018 #

7 AM

Stairmaster 20:08 intensity: (3:30 @0) + (6:13 @1) + (3:38 @2) + (6:47 @3) 0.23 mi (1:27:34 / mi)
ahr:127 max:144

Yoga 1:02:43 [1]
ahr:61 max:110

Sunday Sep 16, 2018 #

9 AM

Mountain Bike 59:09 intensity: (9:03 @0) + (48:14 @1) + (20 @2) + (1:32 @3) 13.88 mi (4:16 / mi) +69m 4:12 / mi
ahr:115 max:133

Running 1:10:07 intensity: (1:21 @1) + (3:51 @2) + (16:53 @3) + (22:32 @4) + (25:30 @5) 5.59 mi (12:33 / mi) +72m 12:04 / mi
ahr:151 max:167 spiked:20/27c

Campus sprint O meet. Ooof. I got so confused. Buildings for parking lots and what’s crossable and whats not oy vey—but I think I got more the hang of it for the last ten controls. Very fun.
1 PM

Mountain Bike 1:05:56 intensity: (6:23 @0) + (48:35 @1) + (6:56 @2) + (4:02 @3) 14.12 mi (4:40 / mi) +97m 4:34 / mi
ahr:120 max:143

Mountain Bike 9:13 intensity: (2:00 @0) + (6:39 @1) + (34 @3) 3.26 mi (2:50 / mi) +13m 2:48 / mi
ahr:102 max:125

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