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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Work4justice

In the 7 days ending Apr 27, 2015:

activity # timemileskm+m
  Mountain Bike4 4:49:04 66.12(4:22) 106.41(2:43) 390
  Orienteering2 3:19:49 9.36(21:21) 15.06(13:16) 248
  Running3 2:39:58 14.98(10:41) 24.11(6:38) 335
  Paddling activity1 1:20:00 5.0(16:00) 8.05(9:56)
  weights1 1:00:00
  Stairmaster1 30:00 2.5(12:00) 4.02(7:27)
  Total9 13:38:51 97.96 157.65 973
  [1-5]9 13:37:35

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Monday Apr 27, 2015 #

1 PM

Orienteering 45:00 [2] 2.0 mi (22:30 / mi)
shoes: Salomon Fellraiser 9.5

Bumped around Huron Meadows with Stephanie...a new racer joining Tizoc, his buddy Brandon (not the adorbs one) and I on Saturday. Talked about the nuts and bolts of an AR and orienteering.
C • No embargoes in AR, that is... 6

Paddling activity 1:20:00 [2] 5.0 mi (16:00 / mi)

Checked out the Huron up and down from the launch. Mr Dubs was kind enough to loan me his canoe and truck and dry bag and life jacket.

Sunday Apr 26, 2015 #

Event: SMOC Highland/Spring Mill
 
11 AM

Orienteering 1:55:00 intensity: (6 @0) + (8:01 @1) + (15:05 @2) + (1:12:01 @3) + (18:48 @4) + (59 @5) 5.19 mi (22:10 / mi) +236m 19:25 / mi
ahr:136 max:171

Highland is such a tough course, holy smokes. Squiggles all over the place. It was maddening. Used big attacks wherever possible. Fun and thought I was all right until....

Orienteering 39:49 intensity: (1:27 @1) + (7:15 @2) + (27:09 @3) + (3:58 @4) 2.17 mi (18:21 / mi) +12m 18:02 / mi
ahr:133 max:157

....after about an hour or so I started noting some spots to check out while waiting for Tizoc to ride and I realized I missed 2! ARGH. I had no mojo and was beyond frustrated with myself for such a dumb mistake. Went to get them...

Mountain Bike 51:18 intensity: (32:53 @3) + (17:59 @4) + (26 @5) 8.53 mi (6:01 / mi) +154m 5:42 / mi
ahr:134 max:170

Post o-meet single track (Highalnd is hard, a couple of those drops I am sure spiked my heart rate!) but loved that I could handle my bike better. Got to ride with runninghils, T-sizzle, Hil's partner, young adorbs guy from Hil's running club and one of our new racers for next weeks race. Geez rocks freak me out.

Saturday Apr 25, 2015 #

Note

How lucky am I? I got to have dinner with Bash and Funderstorm! Heard all about the Canadian scene, and we talked about Michigan and local races...so much fun...I may have to join their adventure next year!

(And for the record, I can't insert the pic off of FB for the life of me!!!)
C • Adventure 1
6 AM

Mountain Bike 1:32:12 [3] 23.0 mi (4:01 / mi) +60m 3:59 / mi
ahr:135 max:153 shoes: Salsa El Mariachi Ti XTR

Biked to Boot camp. Saw a coyote casing a goose.

Bumped my watch so using Strava data. Bypassed the darn place.

https://www.strava.com/activities/292190245
8 AM

weights 1:00:00 [3]

Boot camp. Thought my watch was on! But, sadly not. Did a circualr run up and down stairs with burpees and side plank lunges. Then 8 rounds of 9 exercises, presses, flys, suicides, sumos, ab slides, mtn climbers, box jumps blah blah blah.
9 AM

Mountain Bike 1:22:59 intensity: (1:40 @1) + (43 @2) + (1:18:25 @3) + (2:11 @4) 19.9 mi (4:10 / mi) +145m 4:05 / mi
ahr:140 max:153

Listened to interviews of Jon Krakauer about his new book "Missoula: Rape and the Justice System in a College Town." It is a MUST READ. I am almost through it and every bit of it is so real for those who experience sexual assault.
C • quality today! 2

Thursday Apr 23, 2015 #

Running (Treadmill) 18:00 [3] 2.0 mi (9:00 / mi)
shoes: INOV8 Roclite 325

Stairmaster 30:00 [3] 2.5 mi (12:00 / mi)
shoes: INOV8 Roclite 325

Wednesday Apr 22, 2015 #

7 AM

Running 55:51 intensity: (1 @0) + (53 @1) + (22 @2) + (46:29 @3) + (8:06 @4) 6.12 mi (9:08 / mi) +15m 9:03 / mi
ahr:144 max:155 shoes: Salomon Fellraiser 9.5

Legs felt like crap.
C • since you did a workout yesterday 2

Running warm up/down 5:12 intensity: (1:45 @2) + (3:27 @3) 0.34 mi (15:18 / mi) +2m 15:01 / mi
ahr:126 max:131 shoes: Salomon Fellraiser 9.5

Tuesday Apr 21, 2015 #

7 AM

Mountain Bike 1:02:35 intensity: (1:29 @1) + (8:24 @2) + (52:42 @3) 14.69 mi (4:16 / mi) +31m 4:14 / mi
ahr:129 max:147

Leg shake out..pelted with sleet.
6 PM

Running 1:20:55 intensity: (1:09 @0) + (2:39 @1) + (14:24 @2) + (37:40 @3) + (18:03 @4) + (7:00 @5) 6.52 mi (12:25 / mi) +318m 10:47 / mi
ahr:139 max:188 shoes: INOV8 Roclite 325

Bogus early high HR

Intervals on Teahen....oof. Pelted with sleet AGAIN. Do I get extra points for that?
C • remind me.... 4

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