Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 7 days ending Nov 9, 2013:

activity	#	time	miles		km		+m
Mountain Bike	2	3:56:21	40.28	(5:52)	64.82	(3:39)	266
Orienteering	1	2:06:34	5.38	(23:31)	8.66	(14:37)	63
Trekking	1	1:30:00
Spinning	1	1:20:00	25.0	(3:12)	40.23	(1:59)
Yoga	1	1:15:00
Running	1	24:11	2.77	(8:44)	4.46	(5:25)	43
Stairmaster	1	19:18	0.77	(25:04)	1.24	(15:35)	150
weights	1	15:20	0.85	(18:02)	1.37	(11:13)	1
Total	6	11:06:44	75.05		120.78		523
[1-5]	5	9:04:22

4:05

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» now

Saturday Nov 9, 2013 #

Event: SMOC Maybury State Park

Event: Ridge Rocker

10 AM

Running race (Ridge Rocker) 24:11 2.77 mi (8:44 / mi) +43m 8:20 / mi
ahr:162 max:170 shoes: ASICS gel venture

Was supposed to be my first 5k, but it's a 4.5k. O well! Told myself to pace and stay in a certain HR range. I think because my doc lowered my BP meds, I hung out in the 160s. I went to slow down, but thought I felt OK, and kept going. I was faster than I thought I would be!

C • Gazelle :) 2

Mountain Bike race (Ridge Rocker) 1:35:06 18.64 mi (5:06 / mi) +129m 5:00 / mi
ahr:161 max:169 shoes: Giant Talon

Had about a 2 min transition, and I was off! I had hoped to slow it down a bit on the paved, but one of the prosecutors I work with was with me, and daggummit...you know the rest of the story. Out the paved to the single track, then Blue, then yellow. When Heidi caught me, she was such a great coach! Go girl, go! On yellow, a dude stopped in the line, which took me off my bike and several cruising past. Bugger. Had fun, felt pretty good except for some twinging in my left calf. Need to do more hills. I think I have picked out the trainer that I want Santa to bring me.

C • Looks like it went really w... 6

1 PM

Orienteering (Score-O) 1:24:11 3.57 mi (23:35 / mi) +48m 22:38 / mi
ahr:138 max:155 shoes: INOV8 315

Fun times with Jen! We did the score O, and it was loads of fun, and figure out strategy. Igor, this was awesome, and Maybury is a great place to orienteer. Great to see folks.

Here is the Report with QR below:

We went in feeling pretty tired, so we had a goal of being as precise and "option rich" as possible.
Decided that going for the western points would be to our advantage, in that running faster didn't feel much like an option. Went in for 38, 41, 40, 42, 32, 43, 44, 58, 45, 33, 34, 35, then felt confident with time on 38, then 47. We decided that 49 would be the better gamble, thought we could get 39, 37, 46 and 31, which we did. With fresh legs, I probably would have tried this on... 46, 37, 31, 39, 47, 49, 53, 55, 52, 60,51, 61, 54, 57, 56, 48, 38, 35, 34, 33, 45, 58, 44, 43, 32, 42, 40, 41, 36, I think....

C • Wanted to say hi, but 4

Orienteering (Control pickup) 42:23 1.81 mi (23:23 / mi) +15m 22:48 / mi
ahr:121 max:144 shoes: INOV8 315

Friday Nov 8, 2013 #

Note

Um taper, yeah that's it.

Wednesday Nov 6, 2013 #

5 AM

Stairmaster 19:18 0.77 mi (25:04 / mi) +150m 15:37 / mi
ahr:114 max:127

C • How many floors is that? 4

weights 15:20 0.85 mi (18:02 / mi) +1m 17:58 / mi
ahr:95 max:111

Spinning 1:20:00 [3] 25.0 mi (3:12 / mi)
ahr:125 max:159

Tuesday Nov 5, 2013 #

Trekking 1:30:00 [0]

Bumped around Huron Meadows with the kid. I might have had my compass and a map.

Monday Nov 4, 2013 #

Note

My new little handy dandy reminder card:

Trying to save me from myself.

C • This is good, I like it. 7

C • soooooo how was yoga? 6

Yoga 1:15:00 [1]

Worked out! Liked it, think I'll add it in!

Sunday Nov 3, 2013 #

12 PM

Mountain Bike 22:06 4.64 mi (4:46 / mi) +14m 4:43 / mi
ahr:144 max:158

Biked out to meet JustMe.

Mountain Bike 1:59:09 17.0 mi (7:01 / mi) +123m 6:51 / mi
ahr:138 max:168

Bumped around the Badlands, Blue and Yellow. Took pictures. Had a slight mechanical. My feet were frozen by the end, accepted graciously a ride home! Gotta get the feet thing figured out. Soon.

C • Cold feet 9

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