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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Work4justice

In the 7 days ending Apr 18, 2015:

activity # timemileskm+m
  Orienteering2 4:20:38 11.37(22:55) 18.3(14:15) 3599 /13c69%
  Running3 2:32:18 11.4(13:22) 18.35(8:18) 338
  Mountain Bike2 2:07:30 30.87(4:08) 49.67(2:34) 185
  Yoga1 1:00:00
  Total7 10:00:26 53.63 86.32 8829 /13c69%
  [1-5]7 9:52:02

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SuMoTuWeThFrSa

Saturday Apr 18, 2015 #

Event: SMOC Yankee Springs
 
12 PM

Orienteering 2:51:51 intensity: (11:41 @1) + (47:58 @2) + (1:37:20 @3) + (14:37 @4) + (15 @5) 6.94 mi (24:46 / mi) +257m 22:12 / mi
ahr:131 max:165 spiked:9/13c

SMOC red course with Maria. I got messed up on the first couple of controls. So, walked the rest of the course. Fun to chat and catch up!

Orienteering 27:28 intensity: (13:24 @1) + (11:23 @2) + (2:41 @3) 1.16 mi (23:41 / mi) +47m 21:02 / mi
ahr:116 max:138

Picked controls with Brenda and Joe.

Thursday Apr 16, 2015 #

8 AM

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

Plank a thon.
7 PM

Running 55:18 intensity: (4:18 @0) + (48:53 @1) + (2:07 @2) 2.79 mi (19:49 / mi) +20m 19:23 / mi
ahr:100 max:119 shoes: Hoka One One 9.5 #1

Tried a new way of doing a foot impact with core focus. 40lb pack hike--2 bags of sugar, 2 bags of flour, and 2 ten pound weights with stuff at the bottom to cushion.

Wednesday Apr 15, 2015 #

6 PM

Mountain Bike (Dirt/gravel/paved) 1:31:00 [3] 23.4 mi (3:53 / mi) +100m 3:50 / mi
ahr:133 max:159

Took the long way around to pick up my mom's prescription. She fell yesterday and broke her pelvis, and is surprisingly not hospitalized. I am so relieved about that and that it wasn't her hip. I am hoping for a speedy recovery for her!

https://www.strava.com/activities/286241177/segmen...
C • holy crap 2

Tuesday Apr 14, 2015 #

6 PM

Running 1:02:14 intensity: (5:23 @2) + (29:54 @3) + (25:01 @4) + (1:56 @5) 4.61 mi (13:30 / mi) +303m 11:13 / mi
ahr:135 max:167

Hill repeats/intervals at sledding and toboggan hills.

Mountain Bike 36:30 intensity: (49 @1) + (12:44 @2) + (20:37 @3) + (1:17 @4) + (1:03 @5) 7.47 mi (4:53 / mi) +85m 4:43 / mi
ahr:129 max:167

C • how...what....why? 2

Monday Apr 13, 2015 #

7 AM

Running 34:46 intensity: (4 @0) + (50 @1) + (48 @2) + (21:51 @3) + (6:30 @4) + (4:43 @5) 4.0 mi (8:42 / mi) +15m 8:36 / mi
ahr:148 max:193 shoes: Hoka One One 9.5 #1

Unnaturally high HR bogus...meant to be a 140s run...

Sunday Apr 12, 2015 #

Event: SMOC -Island Lake State Recreation Area
 

Note

Hosted the debut daytime O meet with OutdoorsMama....and fortunately none of my nightmares came to fruition! We had maps, correctly placed controls (at least no complaints!) enough food, ten thousand million participants, and the great thing was that there were a lot of new people out there! Thanks to everyone for helping and Phil gets an extra gold star because he escorted 2 families around the yellow course. What a nice guy!

This meet meant a lot to me because 1) Jen is awesome and I love being around her and 2) two years ago I could barely find a control...let alone even think about giving back to the sport by hosting a meet. Thanks to Mr. Dubs, Igor, AliC and Mark Voit for being great mentors.
C • fantastic job 4
8 AM

Orienteering (Place controls) 39:15 intensity: (4:02 @0) + (32:49 @1) + (1:33 @2) + (51 @3) 1.82 mi (21:35 / mi) +10m 21:13 / mi
ahr:99 max:133

Orienteering (Place controls) 22:04 intensity: (2:51 @1) + (2:30 @2) + (11:49 @3) + (4:54 @4) 1.45 mi (15:13 / mi) +45m 13:53 / mi
ahr:136 max:157

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