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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 7 days ending Mar 15, 2014:

activity # timemileskm+m
  Running4 2:28:47 15.11(9:51) 24.31(6:07) 112
  Spinning3 2:15:15 0.36(6:11:26) 0.59(3:50:48) 4
  weights2 2:09:38 1
  Orienteering1 1:29:00 1.62(54:56) 2.61(34:08) 336 /6c100%
  Trekking1 3:54 0.2(19:48) 0.32(12:18) 4
  Total8 8:26:34 17.29 27.82 1546 /6c100%
  [1-5]8 8:19:55

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SuMoTuWeThFrSa

Saturday Mar 15, 2014 #

4 PM

Running 33:00 intensity: (21 @0) + (9 @1) + (17 @2) + (21:11 @3) + (7:36 @4) + (3:26 @5) 3.62 mi (9:07 / mi)
ahr:149 max:186

Quick run between work functions. Where did that 186 come from? Didn't have that kind of effort at all.

Running warm up/down 8:05 intensity: (7:01 @1) + (44 @2) + (20 @3) 0.44 mi (18:22 / mi) +4m 17:52 / mi
ahr:102 max:139

This weather is starting to get really old. Can't wait to do Raccoongaine, hope it will inspire me!

Friday Mar 14, 2014 #

Event: Brake the Habit
 

Thursday Mar 13, 2014 #

2 PM

Running (inc cool down) 34:22 intensity: (2:30 @1) + (1:50 @2) + (26:09 @3) + (3:53 @4) 3.22 mi (10:40 / mi) +1m 10:40 / mi
ahr:141 max:155

weights 1:14:00 intensity: (20:06 @1) + (13:50 @2) + (37:11 @3) + (2:53 @4) +1m
ahr:126 max:152

Got out of work a little early to compensate for working on Saturday. I did a (free!) Personal Training session with this dude Russell at the gym. Crap it was tough. Shoulders, inner thighs, bi/triceps, core, wash, rinse, repeat.

Wednesday Mar 12, 2014 #

8 AM

Spinning (bike trainer) 45:01 intensity: (39 @0) + (1:52 @1) + (1:35 @2) + (39:02 @3) + (1:53 @4) 0.11 mi (6:49:18 / mi) +3m 6:17:20 / mi
ahr:132 max:155

Snowmageddon #10,002...gotta get out and run to get ready for the MOST AWESOME RACCOONGAINE.
6 PM

Spinning (bike trainer) 30:08 [2] 0.07 mi (7:09:10 / mi) +1m 6:50:58 / mi
ahr:105 max:124

Quick easy bike break from work...HR monitor was wonky...but I was in the 120s...

Tuesday Mar 11, 2014 #

8 AM

Running (Treadmill blech) 33:01 intensity: (17 @1) + (1:46 @2) + (5:23 @3) + (25:35 @4) 3.46 mi (9:33 / mi) +70m 8:59 / mi
ahr:150 max:163

weights (Strong and fit class) 55:38 intensity: (1:55 @0) + (11:58 @1) + (9:23 @2) + (24:04 @3) + (8:18 @4)
ahr:127 max:160

Every variation of pushups, planks, lunges, curls, mini cardio out there...loved it. Used 10# weights for the activities that called for it (and some that didn't!) :)

Monday Mar 10, 2014 #

7 AM

Spinning (Bike trainer) 1:00:06 intensity: (1:46 @0) + (3:43 @1) + (5:11 @2) + (40:33 @3) + (8:53 @4) 0.18 mi (5:26:46 / mi)
ahr:132 max:159

6 PM

Trekking (work call) 3:54 intensity: (3:28 @1) + (26 @2) 0.2 mi (19:48 / mi) +4m 18:37 / mi
ahr:106 max:124

Running (Second part of the run) 23:14 intensity: (51 @1) + (23 @2) + (5:12 @3) + (16:48 @4) 2.6 mi (8:56 / mi) +10m 8:50 / mi
ahr:150 max:159

Got really muddy and I bailed.

Running warm up/down 6:15 intensity: (3:00 @1) + (1:11 @2) + (2:04 @3) 0.45 mi (13:59 / mi) +15m 12:40 / mi
ahr:104 max:140

Running (First part of the run) 10:50 intensity: (20 @0) + (6 @1) + (1 @2) + (1:46 @3) + (5:25 @4) + (3:12 @5) 1.32 mi (8:13 / mi) +12m 7:59 / mi
ahr:155 max:180

Sunday Mar 9, 2014 #

2 PM

Orienteering (Sort of!) 1:29:00 intensity: (1:38 @0) + (27:54 @1) + (30:43 @2) + (28:45 @3) 1.62 mi (54:56 / mi) +33m 51:40 / mi
ahr:119 max:142 spiked:6/6c

Snowshoed with Michelle Green around Brighton. Holy cats, the snow was still really deep and I fell all over the place--my first time on snowshoes! It was pretty fun. Coop did the course.

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