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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Work4justice

In the 7 days ending Jul 24, 2017:

activity # timemileskm+m
  Mountain Bike3 9:39:04 135.76(4:16) 218.49(2:39) 1001
  Orienteering2 3:49:15 9.2(24:55) 14.81(15:29) 277
  Spinning1 34:28 0.9(38:18) 1.45(23:48) 1
  Paddling activity1 30:04
  weights1 21:49 0.77(28:29) 1.23(17:42) 11
  Trekking1 18:51 1.43(13:11) 2.3(8:12) 22
  Total6 15:13:31 148.06 238.27 1311
  [1-5]6 15:01:51

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Monday Jul 24, 2017 #

Note

Manic Monday :/
C • no worries after a mega ride! 2

Sunday Jul 23, 2017 #

7 AM

Mountain Bike 5:58:07 intensity: (23 @0) + (59:33 @1) + (2:36:22 @2) + (2:08:51 @3) + (11:29 @4) + (1:29 @5) 78.42 mi (4:34 / mi) +620m 4:27 / mi
ahr:135 max:164

Mix of gravel paved and single track with ShrekFeet. Two big mechanicals. Going up yellow hill my chain jumped and got wedged between the spokes and cassette. Fooled with that for a while. Then on the blue hill off the road AGAIN. Decided to bail on single track when I saw how one of my links was stretched.

Bumped my watch and Mindy's said we did 80.1.

Stopped for map checks and a gas station stop. Pretty day.

Who's gonna do hundo with me?
C • impressive! 1

Friday Jul 21, 2017 #

10 PM

Orienteering 2:38:24 intensity: (7:01 @0) + (1:55:28 @1) + (28:29 @2) + (5:29 @3) + (1:57 @4) 6.64 mi (23:51 / mi) +172m 22:05 / mi
ahr:117 max:156

Night O reflector pickup with Mr. W. I got to practice some too, but didn't feel the same having been there 2 times before.

The top of my foot and ankle were quite uncomfortable...I don't know what was up. Planned to skip Winnewanna Saturday and ice and stretch the ankle.

Thursday Jul 20, 2017 #

5 AM

Spinning 34:28 intensity: (1:03 @0) + (14:11 @1) + (5:37 @2) + (6:03 @3) + (7:02 @4) + (32 @5) 0.9 mi (38:18 / mi) +1m 38:08 / mi
ahr:126 max:159

weights 21:49 intensity: (7:44 @1) + (5:44 @2) + (6:39 @3) + (1:33 @4) + (9 @5) 0.77 mi (28:29 / mi) +11m 27:16 / mi
ahr:130 max:159

Paddling activity (Row machine ) 30:04 intensity: (1:10 @0) + (14:44 @1) + (12:48 @2) + (1:22 @3)
ahr:119 max:138

6 PM

Mountain Bike 21:21 intensity: (5:03 @1) + (12:48 @2) + (3:30 @3) 5.5 mi (3:53 / mi) +20m 3:50 / mi
ahr:130 max:145

Out to meet with spin peeps for a ride.

Mountain Bike 57:31 intensity: (21 @0) + (19:33 @1) + (7:39 @2) + (13:19 @3) + (11:08 @4) + (5:31 @5) 15.36 mi (3:45 / mi) +110m 3:40 / mi
ahr:135 max:162

First half stayed together second half broke off.

Mountain Bike 21:29 intensity: (10:15 @2) + (11:14 @3) 5.45 mi (3:57 / mi) +19m 3:54 / mi
ahr:140 max:148

Putzed home.

Wednesday Jul 19, 2017 #

6 AM

Trekking 14:29 intensity: (1:06 @0) + (3:37 @1) + (7:08 @2) + (1:06 @3) + (8 @4) + (1:24 @5) 1.0 mi (14:29 / mi) +16m 13:48 / mi
ahr:126 max:169

With water and some gear in pack.

Staring at the map trying to decide what to do.
Decided on:
1) Biggest attack
2) Identify a few features and STOP to queue the attack.
Let's go!

Orienteering 1:10:51 intensity: (39:22 @1) + (24:55 @2) + (6:34 @3) 2.56 mi (27:41 / mi) +105m 24:33 / mi
ahr:123 max:147

Better this time.

Going to one and two I immediately abandoned my plan and went off the rails when the field confused me. Then, I literally kept saying to myself, three features, compass as needed, stop, attack. For three it was spur, hill, depression...four: down hill to terraces and turned left without thinking about an attack. Turned myself around a smidge , then went on from there! Albeit slowly. 5 was depression, saddle, reentrant, 6 was east to trail, handrail water (not excited to do that but wasn't taking unnecessary chances), duck into green and up the hill , 7 was hill RE, little hill then STOP. Remembered this one's problems. 8 to 9 shooting off the top of that spur has always been bad for me and I wanted to try it. I landed in the wrong depression but quickly realized I was probably just north and I was. Going to 10 landed in the circle, didn't see the streamer...looked around then reattacked. Gr. Then 11 and out!

Winnewanna Saturday.

Also practicing with pictures on AP for covering worlds. Super stoked to go as media for Untamed New England and follow shrekfeet and JayXC around for a few days.


C • much better. "stop&quo... 3

Trekking 4:22 intensity: (6 @1) + (12 @2) + (1:32 @3) + (2:09 @4) + (23 @5) 0.43 mi (10:09 / mi) +6m 9:46 / mi
ahr:152 max:161

Ran back. Horseflies were out in FORCE. They are so gross.

Tuesday Jul 18, 2017 #

6 AM

Mountain Bike 2:00:36 intensity: (36 @0) + (4:00 @1) + (38:32 @2) + (1:05:54 @3) + (9:44 @4) + (1:50 @5) 31.03 mi (3:53 / mi) +232m 3:48 / mi
ahr:141 max:164

Gorgeus ride! Heavier pack this morning. Something stung/bit my hip!

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