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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Work4justice

In the 7 days ending Apr 23, 2016:

activity # timemileskm+m
  Orienteering2 6:56:08 6.63 10.67 368
  Running3 2:08:18 12.35(10:23) 19.88(6:27) 86
  Mountain Bike1 1:18:53 16.64(4:44) 26.78(2:57) 207
  Yoga1 1:00:00
  weights2 25:08 0.27(1:32:59) 0.44(57:47) 3
  Spinning1 9:05
  Elliptical1 4:01 0.14(28:44) 0.22(17:51)
  Total7 12:01:33 36.03 57.98 663
  [1-5]7 11:51:23

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Saturday Apr 23, 2016 #

Orienteering 4:00:00 [2]

Course testing GYB.

Friday Apr 22, 2016 #

6 AM

Running 41:59 intensity: (1:30 @1) + (9:32 @2) + (30:57 @3) 4.35 mi (9:39 / mi) +17m 9:32 / mi
ahr:140 max:149

Ode to Prince on the Flint River trail. Paved, sort of, signed, sort of. Well, I get Lansing and Flint while Guskov gets Colorado and California.

weights 5:03 intensity: (41 @0) + (4:17 @1) + (5 @3) 0.02 mi (4:06:17 / mi) +3m 2:58:37 / mi
ahr:99 max:121

Thursday Apr 21, 2016 #

6 AM

Spinning 9:05 intensity: (2:23 @0) + (6:41 @1) + (1 @3)
ahr:104 max:121

On hotel bike...knees started to hurt...elliptical? Looks like there are crumbs in the treadmill....

Elliptical 4:01 intensity: (2:47 @0) + (28 @1) + (33 @2) + (13 @3) 0.14 mi (28:44 / mi)
ahr:92 max:143

Let's try level 5...ok maybe 8...ok maybe 12..15? Oh, it's broken.

Running 22:00 intensity: (1:14 @0) + (13:30 @1) + (5:25 @2) + (1:51 @3) 0.89 mi (24:43 / mi)
ahr:114 max:137

Cleaned it off and started, the belt slips so I cranked it to 15% and called it good.

weights 20:05 intensity: (36 @0) + (13:32 @1) + (5:22 @2) + (35 @3) 0.25 mi (1:20:24 / mi)
ahr:116 max:141

Modified boot camp activities. Hate rain.

Wednesday Apr 20, 2016 #

6 AM

Running (Dirt some intervals) 1:04:19 intensity: (26 @0) + (1:09 @1) + (27:12 @2) + (21:53 @3) + (7:00 @4) + (6:39 @5) 7.11 mi (9:03 / mi) +69m 8:47 / mi
ahr:143 max:187

Had big plans for yesterday but other stuff came up. New shoes feel so great.
C • any week with 10 hours in it 1

Monday Apr 18, 2016 #

7 AM

Yoga 1:00:00 [3]

5 PM

Mountain Bike 1:18:53 intensity: (2:03 @0) + (53:18 @1) + (21:37 @2) + (1:55 @3) 16.64 mi (4:44 / mi) +207m 4:34 / mi
ahr:118 max:140

Flatted on the way home and spare tube had a seam tear. ? Lessons learned.
C • do you carry stick on patches? 2

Sunday Apr 17, 2016 #

Event: SMOC Chilson
 
1 PM

Orienteering 2:56:08 [3] 6.63 mi (26:34 / mi) +368m 22:40 / mi

Holy 180 vortex -- hope I'm front loading mistakes for the season. Good thing opportunity for redemption comes next week. Sheesh!

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