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Training Log Archive: Work4justice

In the 7 days ending May 28, 2017:

activity # timemileskm+m
  Mountain Bike4 5:55:07 86.75(4:06) 139.61(2:33) 537
  Running2 2:55:40 12.9(13:37) 20.76(8:28) 276
  Orienteering1 2:00:00
  Trekking1 1:41:14 6.09(16:37) 9.8(10:20) 131
  weights1 45:00
  Total8 13:17:01 105.74 170.17 944
  [1-5]8 13:13:22

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MoTuWeThFrSaSu

Sunday May 28, 2017 #

6 AM

Mountain Bike 1:33:24 intensity: (1:07 @0) + (15:39 @1) + (56:15 @2) + (20:10 @3) + (13 @4) 23.6 mi (3:57 / mi) +188m 3:52 / mi
ahr:132 max:151

Out to Pickerel for scouting.

Orienteering 2:00:00 [2]
ahr:106 max:138

Scouting. No compass practice. Lots of WT talk.
C • thanks for lending me your compass 2
10 AM

Mountain Bike 19:05 intensity: (2:24 @1) + (16:02 @2) + (39 @3) 4.78 mi (4:00 / mi) +15m 3:57 / mi
ahr:129 max:139

Was playing around with new bike computer. 3rd in a year.

Mountain Bike 14:16 intensity: (4:09 @1) + (7:59 @2) + (2:08 @3) 3.37 mi (4:14 / mi) +14m 4:11 / mi
ahr:126 max:133

Saturday May 27, 2017 #

7 AM

Running 1:49:28 intensity: (21 @0) + (4:32 @1) + (57:24 @2) + (45:10 @3) + (1:09 @4) + (52 @5) 7.39 mi (14:49 / mi) +186m 13:44 / mi
ahr:130 max:152

With my neighbor Sara. It made me laugh that she noticed there are no strava segs for running. It's because it's kind of a pain to run, but good for footing practice.

Friday May 26, 2017 #

6 AM

Trekking (Mostly xc ) 1:41:14 intensity: (53 @0) + (8:28 @1) + (50:54 @2) + (39:50 @3) + (53 @4) + (16 @5) 6.09 mi (16:37 / mi) +131m 15:35 / mi
ahr:135 max:158

Ran around ILRA trails off camber, off trail, hill repeats and indistinct trails.

Funny story, I was doing hill repeats off the hill of the first descent onto the road after Spring Mill. Saw some runners and they asked if I was ok and I said "sure! Come join me for hill repeats!" On reflection I think they seriously question if I'm ok.

Thursday May 25, 2017 #

weights 45:00 [3]

Youngest turned 16 today!

Trying Tabata...

Today did rounds of burpees (x2), pushups, romanian deadlift, weighted lunges, kettle bells, mountain climbers, lateral slides, and can't remember the last one.

30lb weight.

Wednesday May 24, 2017 #

6 AM

Mountain Bike (mostly dirt) 1:41:00 intensity: (8:59 @1) + (56:56 @2) + (34:34 @3) + (31 @4) 24.71 mi (4:05 / mi) +153m 4:01 / mi
ahr:132 max:153

Bumped my watch and manually added distance and time.
C • and again! 2

Tuesday May 23, 2017 #

4 PM

Mountain Bike (Mostly dirt) 2:07:22 intensity: (1:18 @0) + (36:07 @1) + (1:11:40 @2) + (17:53 @3) + (24 @4) 30.29 mi (4:12 / mi) +167m 4:08 / mi
ahr:128 max:152

C • classic! 3

Monday May 22, 2017 #

8 AM

Running (Off camber trail) 1:06:12 intensity: (7 @1) + (20:14 @2) + (36:46 @3) + (43 @4) + (8:22 @5) 5.51 mi (12:01 / mi) +90m 11:26 / mi
ahr:140 max:162 shoes: Hoka Speedgoat

Read about how to run alongside trails or in woods to improve footing. I guess it's called off camber running. Went to do that at ILRA on yellow. Avoided trees and PI of course. :)

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