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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 31 days ending Jul 31, 2019:

activity # timemileskm+m
  Orienteering2 21:54:43 48.4(27:10) 77.89(16:53) 2096
  Mountain Bike12 18:42:19 216.82(5:11) 348.93(3:13) 3071
  Running9 9:43:45 57.4(10:10) 92.38(6:19) 739
  Trekking3 7:05:06 19.94(21:19) 32.09(13:15) 1227
  Paddling activity6 6:33:17 22.71 36.55 30
  Gravel bike3 5:38:14 84.18(4:01) 135.47(2:30) 587
  Spinning2 2:06:18
  Stretching1 11:18
  Yoga1 10:05
  Total31 72:05:05 449.44 723.3 7751
  [1-5]31 67:46:22

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Wednesday Jul 31, 2019 #

7 AM

Mountain Bike (Gravel ) 45:05 intensity: (8:01 @0) + (18:32 @1) + (10:15 @2) + (7:40 @3) + (37 @4) 12.04 mi (3:45 / mi) +79m 3:40 / mi
ahr:118 max:155

30:30s

Tuesday Jul 30, 2019 #

6 AM

Running 44:45 intensity: (51 @0) + (2:46 @1) + (25:18 @2) + (15:37 @3) + (12 @4) + (1 @5) 4.83 mi (9:16 / mi) +26m 9:07 / mi
ahr:136 max:159

Taper run with w/up, best pace effort, c/d. Temps were cool but the humidity zapped me today....

Gravel bike 30:18 intensity: (27:28 @1) + (27 @2) + (2:23 @3) 7.48 mi (4:03 / mi) +28m 4:00 / mi
ahr:120 max:129

Really really tried for high cadence...got to 85 avg.

Sunday Jul 28, 2019 #

8 AM

Mountain Bike (Gravel) 1:00:56 intensity: (4:43 @0) + (17:36 @1) + (28:54 @2) + (9:43 @3) 15.02 mi (4:03 / mi) +172m 3:55 / mi
ahr:126 max:149

Bike out to hike ups with pack

Trekking (Gravel) 40:14 intensity: (9 @1) + (22:57 @2) + (10:48 @3) + (2:02 @4) + (4:18 @5) 3.56 mi (11:18 / mi) +139m 10:05 / mi
ahr:143 max:177

Hike ups. HR does not like high humidity. Was supposed to keep hr low :/
With pack

Mountain Bike 1:08:13 intensity: (10:59 @1) + (48:57 @2) + (8:17 @3) 15.91 mi (4:17 / mi) +194m 4:08 / mi
ahr:131 max:147

Bike back from hike ups
With pack

Stretching 11:18 intensity: (11:16 @0) + (2 @1)
ahr:78 max:102

3 PM

Paddling activity 1:35:51 [1] 5.15 mi (18:37 / mi) +30m 18:17 / mi
ahr:92 max:112

Sorting paddling and portaging for WT. Very glad we won’t be 3 in a boat.

Saturday Jul 27, 2019 #

8 AM

Running 1:00:02 intensity: (14 @0) + (3:30 @1) + (18:34 @2) + (23:50 @3) + (7:06 @4) + (6:48 @5) 6.25 mi (9:36 / mi) +41m 9:25 / mi
ahr:143 max:166

10:5:5 intervals x3

Mountain Bike 2:00:09 intensity: (9:41 @1) + (45:30 @2) + (48:44 @3) + (13:56 @4) + (2:18 @5) 23.82 mi (5:03 / mi) +292m 4:52 / mi
ahr:141 max:164

Z 2/3 with punchy climbs. Was with Todd at beginning and en...he chilled while I did yellow.

Yoga 10:05 intensity: (9:51 @0) + (14 @1)
ahr:87 max:103

Friday Jul 26, 2019 #

6 AM

Mountain Bike 1:17:04 intensity: (4:42 @0) + (55:25 @1) + (14:11 @2) + (2:46 @3) 18.51 mi (4:10 / mi) +264m 3:59 / mi
ahr:118 max:140

Lil bit of hike a bike on Silver Lake. Mounds of sand from the repaving project.
5 PM

Paddling activity 35:36 [1] 2.32 mi (15:21 / mi)

Got my husband in the We No Nah Ryder. I think he’ll go for bigger water.

Thursday Jul 25, 2019 #

6 AM

Running 1:00:15 intensity: (16 @0) + (13 @1) + (10:26 @2) + (27:49 @3) + (16:49 @4) + (4:42 @5) 6.64 mi (9:04 / mi) +27m 8:58 / mi
ahr:142 max:153

Fast 60s

Wednesday Jul 24, 2019 #

6 AM

Spinning 1:03:20 intensity: (5:56 @0) + (25:56 @1) + (5:20 @2) + (9:36 @3) + (16:32 @4)
ahr:128 max:158

HRT test

Monday Jul 22, 2019 #

6 PM

Running 46:07 intensity: (12:11 @0) + (25:20 @1) + (5:48 @2) + (2:19 @3) + (16 @4) + (13 @5) 4.54 mi (10:10 / mi) +135m 9:18 / mi
ahr:113 max:162

Sunday Jul 21, 2019 #

8 AM

Mountain Bike 1:51:09 [1] 14.26 mi (7:48 / mi) +186m 7:29 / mi
ahr:107 max:139

Saturday Jul 20, 2019 #

8 AM

Mountain Bike 1:21:21 intensity: (2:40 @0) + (43:23 @1) + (20:58 @2) + (14:16 @3) + (4 @4) 4.24 mi (19:11 / mi) +173m 17:01 / mi
ahr:124 max:152

Those trails were TOUGH. Bumped my watch a bunch. Good training. Thinking about a mountain bike skills camp.
C • Try 3
3 PM

Paddling activity 47:27 [1] 1.9 mi (24:58 / mi)

SUP

Friday Jul 19, 2019 #

9 AM

Trekking 2:17:47 intensity: (21:23 @0) + (1:22:21 @1) + (26:59 @2) + (7:04 @3) 5.79 mi (23:48 / mi) +416m 19:27 / mi
ahr:116 max:146

4 PM

Paddling activity 29:28 intensity: (17:59 @0) + (9:21 @1) + (1:32 @2) + (36 @3) 1.48 mi (19:55 / mi)
ahr:99 max:138

Tried a K1. Omg tippy!!!
6 PM

Mountain Bike 56:10 intensity: (54 @0) + (33:17 @1) + (17:56 @2) + (4:03 @3) 5.82 mi (9:39 / mi) +241m 8:33 / mi
ahr:124 max:151

Casual ride...huh...lots of stopping and talking. Trails were pretty rooty and lots of slick rock with all the humidity.

Wednesday Jul 17, 2019 #

8 AM

Trekking 4:07:05 [2] 10.59 mi (23:20 / mi) +673m 19:29 / mi
ahr:114 max:143

AT and long trail loop. Mt Stratton fogged over from the rain we are having today, but Stratton Pond was just beautiful.

Tuesday Jul 16, 2019 #

10 AM

Mountain Bike 1:29:56 intensity: (7:08 @0) + (36:17 @1) + (16:35 @2) + (17:55 @3) + (8:05 @4) + (3:56 @5) 12.61 mi (7:08 / mi) +366m 6:33 / mi
ahr:128 max:167

3 PM

Mountain Bike 25:20 intensity: (48 @0) + (12:50 @1) + (2:54 @2) + (4:02 @3) + (3:30 @4) + (1:16 @5) 5.45 mi (4:39 / mi) +129m 4:20 / mi
ahr:129 max:163

Saturday Jul 13, 2019 #

Event: CNYO rogaine
 
11 AM

Orienteering 20:40:17 [2] 45.73 mi (27:07 / mi) +1999m 23:53 / mi
ahr:120 max:160

Not sure why tracks aren’t showing. Bushwhackiest, thorniest and most nettles race I have been a part of in a while! Teamed with best bud Brenda. Had fun until the second thunderstorm and got very cold and her feet went downhill fast. Had to finish early. Mad props to the organizers and successful competitors!
C • track 4
C • Wowzer. 1

Friday Jul 12, 2019 #

1 PM

Orienteering 1:14:26 intensity: (1:05:02 @0) + (8:35 @1) + (49 @3) 2.67 mi (27:53 / mi) +98m 25:02 / mi
ahr:83 max:122

Wednesday Jul 10, 2019 #

7 AM

Running 37:35 intensity: (15 @0) + (2:09 @1) + (9:33 @2) + (17:24 @3) + (8:14 @4) 4.16 mi (9:02 / mi) +24m 8:52 / mi
ahr:144 max:159

W/up 10 min 20 min strong pace c/d

Tuesday Jul 9, 2019 #

5 AM

Spinning 1:02:58 intensity: (19:54 @0) + (17:46 @1) + (12:42 @2) + (11:54 @3) + (42 @4)
ahr:118 max:157

Monday Jul 8, 2019 #

7 AM

Gravel bike 1:21:20 intensity: (1:58 @0) + (57:06 @1) + (16:04 @2) + (5:53 @3) + (19 @4) 21.59 mi (3:46 / mi) +202m 3:40 / mi
ahr:121 max:153

Extended car repair turned Monday into a Sunday ride day. Perfect weather. Very heavy pack since I didn't expect the bike commute.

Had to call for a ride at the end of the day...got caught up in some stuff.
C • nice bonus miles too! 1
C • heavy commuting pack 1

Sunday Jul 7, 2019 #

7 PM

Mountain Bike 1:07:50 intensity: (24:23 @0) + (35:16 @1) + (5:35 @2) + (2:36 @3) 14.62 mi (4:38 / mi) +174m 4:28 / mi
ahr:108 max:137

Saturday Jul 6, 2019 #

5 AM

Running 56:37 intensity: (30 @0) + (6:35 @1) + (22:20 @2) + (24:17 @3) + (2:55 @4) 5.53 mi (10:15 / mi) +78m 9:49 / mi
ahr:139 max:154

Paddling activity 2:52:04 [1] 11.86 mi (14:30 / mi)
ahr:91 max:117

Friday Jul 5, 2019 #

7 AM

Running (trail ) 1:56:57 intensity: (12 @0) + (1:08 @1) + (28:26 @2) + (1:04:43 @3) + (21:49 @4) + (39 @5) 10.01 mi (11:41 / mi) +209m 10:58 / mi
ahr:146 max:161

Hill repeats then an all zones run. It was so hot and humid, many, many dog water stops.

Thursday Jul 4, 2019 #

7 AM

Mountain Bike 3:46:18 intensity: (10:00 @0) + (2:32:13 @1) + (46:29 @2) + (16:02 @3) + (1:34 @4) 55.06 mi (4:07 / mi) +555m 3:59 / mi
ahr:121 max:155

Gravel bike 3:46:36 intensity: (7:10 @0) + (2:29:52 @1) + (45:57 @2) + (22:04 @3) + (1:33 @4) 55.11 mi (4:07 / mi) +357m 4:02 / mi
ahr:120 max:155

Wednesday Jul 3, 2019 #

6 AM

Running 1:00:11 [2] 6.04 mi (9:58 / mi) +29m 9:49 / mi

Humidity hit like a ton of bricks out the door. Super easy, then 15 fast 60 intervals then super easy.

Tuesday Jul 2, 2019 #

6 AM

Running 1:41:16 intensity: (29 @0) + (5:50 @1) + (31:06 @2) + (51:05 @3) + (12:07 @4) + (39 @5) 9.41 mi (10:46 / mi) +171m 10:11 / mi
ahr:142 max:164

Monday Jul 1, 2019 #

6 AM

Mountain Bike 1:32:48 intensity: (7:06 @0) + (18:16 @1) + (46:52 @2) + (19:09 @3) + (1:24 @4) + (1 @5) 19.46 mi (4:46 / mi) +246m 4:35 / mi
ahr:129 max:160

Intervals.

Paddling activity 12:51 [0]
ahr:67 max:98

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