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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 7 days ending Jan 26, 2019:

activity # timemileskm+m
  Running3 3:31:11 16.39(12:53) 26.38(8:00) 232
  Orienteering3 3:08:01 8.94(21:02) 14.39(13:04) 23212 /18c66%
  Spinning2 2:54:16
  weights2 1:07:41 0.78 1.25
  Trekking1 31:21 1.16(27:01) 1.87(16:47) 90
  Paddling activity1 24:47 3.11(7:59) 5.0(4:57)
  Total7 11:37:17 30.38 48.89 55412 /18c66%
  [1-5]7 10:46:10

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SuMoTuWeThFrSa

Saturday Jan 26, 2019 #

7 AM

Spinning 2:11:17 intensity: (2:50 @0) + (27:27 @1) + (1:07:09 @2) + (28:39 @3) + (5:12 @4)
ahr:133 max:156

On a spin bike.

Had really hoped to get outside. With the freezing rain earlier in the week combined with fresh powder, sub zero wind chills, and pickups in this workout...decided I needed to be indoors. I later started to wonder if I could have stayed warm at all.

Trainer? Well, didn't want to de-stans my MTB and certainly didn't want Black Thunder's first ride on a TRAINER. So, my gym has a policy of can't use spin bikes except for class, and they say you can come early to class, So I went 90 minutes early to get the ride in. 4 min Z2/3 and 30 sec sit/30 sec stand all out.
C • Your commitment to your craft 2

weights 26:40 intensity: (16:44 @0) + (8:45 @1) + (21 @2) + (50 @3)
ahr:98 max:129

Jumped in on the circuit class.

Friday Jan 25, 2019 #

8 AM

Running 1:00:09 intensity: (47 @0) + (3:07 @1) + (20:48 @2) + (19:15 @3) + (10:50 @4) + (5:22 @5) 5.1 mi (11:48 / mi)
ahr:144 max:165

Kid didn’t have school, so worked from home early and drug him to the gym later.

TM hill repeats. Warmup, 13% grade 1 then 2 min at 4.4mph x 6. That got hard!
C • Fun! 8

Thursday Jan 24, 2019 #

5 AM

Paddling activity 24:47 intensity: (30 @0) + (1:53 @1) + (8:55 @2) + (11:48 @3) + (1:41 @4) 5.0 km (4:57 / km)
ahr:140 max:155

Spinning 42:59 intensity: (2:59 @0) + (18:01 @1) + (8:57 @2) + (11:44 @3) + (1:18 @4)
ahr:125 max:156

weights 41:01 intensity: (23:48 @0) + (14:46 @1) + (1:18 @2) + (1:09 @3) 0.78 mi (52:36 / mi)
ahr:100 max:135

Circuit plus. Kinda hating on Hollow Rockers.

Wednesday Jan 23, 2019 #

4 PM

Running 30:06 intensity: (13 @2) + (6:59 @3) + (16:44 @4) + (6:10 @5) 3.57 mi (8:26 / mi)
ahr:157 max:163

Threshold test, in yak trax, in ice and snow.

At least the Led Zeppelin "Immigrant Song" scrolling through my head kept me entertained.

Legs were pretty stiff and they just wouldn't go....ah well.

Running 7:59 intensity: (6:33 @2) + (1:26 @3) 0.75 mi (10:39 / mi)
ahr:140 max:149

Cool down....I did a warm up but accidentally dumped it.

Monday Jan 21, 2019 #

9 AM

Running 1:52:57 intensity: (3:29 @0) + (24:29 @1) + (30:30 @2) + (40:03 @3) + (11:43 @4) + (2:43 @5) 6.97 mi (16:12 / mi) +232m 14:41 / mi
ahr:136 max:160

Extreme O with Jens! Pretty strightforward. He kept surprising me with sprinting off! Now I need to learn how to be sprintier for sure. I suppose we will learn of the results at some point. At least I'm pretty sure we made those youngsters work for it.

Orienteering 42:15 [1] 2.03 mi (20:49 / mi) +8m 20:33 / mi
ahr:110 max:125

Flag pickup.

Sunday Jan 20, 2019 #

10 AM

Trekking 31:21 [1] 1.16 mi (27:01 / mi) +90m 21:46 / mi
ahr:96 max:137

Model map review

Orienteering 1:07:11 [3] 4.29 mi (15:40 / mi) +77m 14:50 / mi
ahr:141 max:166 spiked:10/14c

Much better this time around, when I was on, I was on. But I had 3 that I bobbled and the first one out of the gate was just terrible...I was so excited that I overshot....again.

Got 3rd OA in my age group. Felt good about it because they are pretty competitive women.

Orienteering 34:16 [1] 1.27 mi (26:59 / mi) +95m 21:54 / mi
ahr:109 max:139 spiked:0/1c

Flag pickup. Overshot. But, I reviewed the features...and really thought Mr. W was on the job. I shouldn't have assumed and should have carried it home.
3 PM

Orienteering 44:19 [1] 1.35 mi (32:49 / mi) +53m 29:17 / mi
ahr:101 max:127 spiked:2/3c

More flag pickup. Jens nav'd most.

GreenY - Splits

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