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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 7 days ending Jan 9, 2016:

activity # timemileskm+m
  Trekking2 4:24:24 9.08(29:07) 14.61(18:06) 559
  Running1 3:43:27 15.14(14:46) 24.36(9:10) 374
  Spinning2 1:40:33
  Yoga1 1:00:00
  weights2 37:45 1.24(30:30) 1.99(18:57) 4
  Stairmaster1 16:18 0.05(5:27:54) 0.08(3:23:45)
  Total6 11:42:27 25.51 41.05 937
  [1-5]6 10:31:25
averages - sleep:8

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SuMoTuWeThFrSa

Saturday Jan 9, 2016 #

10 AM

Trekking 22:47 intensity: (17:02 @0) + (5:45 @1) 0.62 mi (36:44 / mi) +9m 35:09 / mi
ahr:82 max:113 shoes: SpeedCross 9.5 #1

When you go for an orienteering master class, and it's just you and Rick, be prepared to look for monuments and tree witnesses. Crazy though, one big tip I picked up on is in Michigan (guessing elsewhere) when there is a cairn or better known to me a rock pile, there is often a perfect line of trees in a cardinal direction. One way to orienteer.
C • So that line of trees helps... 2

Trekking 3:07:05 intensity: (33:23 @0) + (2:01:27 @1) + (24:52 @2) + (6:15 @3) + (1:08 @4) 5.35 mi (34:58 / mi) +270m 30:14 / mi
ahr:101 max:150 shoes: SpeedCross 9.5 #1

And on to the master class with deviations for monuments and witnesses. And some double backing to show a point. And some stories.

Thursday Jan 7, 2016 #

5 AM

Spinning 36:54 intensity: (3:57 @0) + (3:22 @1) + (7:48 @2) + (9:20 @3) + (11:15 @4) + (1:12 @5)
ahr:132 max:167

weights 22:58 intensity: (3:30 @1) + (5:26 @2) + (6:58 @3) + (7:04 @4) 0.33 mi (1:09:36 / mi) +2m 1:08:27 / mi
ahr:135 max:161

Stairmaster 16:18 intensity: (1:32 @1) + (33 @2) + (3:28 @3) + (10:45 @4) 0.05 mi (5:27:54 / mi)
ahr:145 max:160

Wednesday Jan 6, 2016 #

4 PM

Trekking 54:32 intensity: (6 @0) + (1:28 @1) + (6:12 @2) + (19:47 @3) + (25:12 @4) + (1:47 @5) 3.11 mi (17:32 / mi) +280m 13:42 / mi
ahr:144 max:172

Ten pounds--AS-1

Tuesday Jan 5, 2016 #

5 AM

Spinning 1:03:39 intensity: (3:38 @0) + (6:53 @1) + (16:35 @2) + (14:22 @3) + (21:37 @4) + (34 @5)
ahr:135 max:164

weights (core) 14:47 intensity: (3:03 @0) + (9:22 @1) + (2:22 @2) 0.91 mi (16:17 / mi) +2m 16:10 / mi
ahr:101 max:120

Monday Jan 4, 2016 #

8 AM

Yoga 1:00:00 [1]

Sunday Jan 3, 2016 #

12 PM

Running 3:43:27 intensity: (9:53 @0) + (4:30 @1) + (35:45 @2) + (1:24:43 @3) + (1:28:36 @4) 15.14 mi (14:46 / mi) +374m 13:42 / mi
ahr:139 max:162 slept:8.0 shoes: SpeedCross 9.5 #1

Nice training run/trek with two thirds of team "I thought this was a 5k" plus OutdoorsMama. Used the AS-1 with about 10 lbs in it. Intended to run down hills, trot flats and hike up. I stubbed my toe on a tree stump (I think that's what it was or a rock), and I only bring it up because I actually somersaulted into the woods. That was a trip. I tried to play it off to prove I could do gymnastics on a trail run, but they didn't buy it. Slowed to a hike for the last bit...toe was wonky but on inspection it was fine.

I think we will have fun.

Note: Forgot to lube feet, a blister started with socks I have used, but I don't run far or hard in Speedcrosses. Wonder what happened...need to figure out a solution.
C • Leukotape 6

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