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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Work4justice

In the 7 days ending Aug 26:

activity # timemileskm+m
  Mountain Bike4 7:14:47 89.22(4:52) 143.58(3:02) 1357
  Running2 2:16:10 11.03(12:21) 17.75(7:40) 280
  Paddling activity1 1:44:00 5.12(20:19) 8.24(12:37)
  Yoga1 1:00:00
  weights5 41:27 0.07 0.11 5
  Trekking1 33:16 1.68(19:48) 2.7(12:18) 31
  Spinning1 22:24
  Total8 13:52:04 107.12 172.39 1672
  [1-5]8 13:32:43

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SuMoTuWeThFrSa

Saturday Aug 26 #

11 AM

Running 1:45:00 intensity: (3 @0) + (2:29 @1) + (1:21:28 @2) + (19:41 @3) + (1:19 @4) 8.02 mi (13:06 / mi) +256m 11:55 / mi
ahr:135 max:154

EZ run around torn shirt with neighbor Sara. 10# pack Foot still has some tinglyness but I felt great. Could have gone forever, but don't want to push the foot. Followed with a short hike around the lake and archery area. Such an amazing day.

weights (Push-up tabata) 4:01 intensity: (14 @0) + (3:39 @1) + (8 @3) 0.02 mi (3:22:00 / mi) +2m 2:37:40 / mi
ahr:103 max:120

Friday Aug 25 #

7 AM

weights (Pushup tabata) 4:01 [1]
ahr:106 max:119

Running 31:10 intensity: (5 @0) + (6:23 @1) + (21:59 @2) + (2:43 @3) 3.01 mi (10:21 / mi) +24m 10:07 / mi
ahr:125 max:132

Easy Peasy to test the foot...better.

Thursday Aug 24 #

5 AM

Mountain Bike 14:47 intensity: (50 @1) + (4:17 @2) + (9:40 @3) 3.52 mi (4:12 / mi) +14m 4:09 / mi
ahr:138 max:147

Spinning 22:24 intensity: (1:05 @1) + (2:07 @2) + (7:32 @3) + (8:15 @4) + (3:25 @5)
ahr:149 max:164

weights (boot camp) 21:21 intensity: (9:55 @1) + (3:30 @2) + (6:45 @3) + (1:11 @4)
ahr:127 max:154

Mountain Bike (gravel/paved) 58:10 intensity: (6:03 @1) + (41:30 @2) + (9:22 @3) + (1:15 @4) 14.15 mi (4:07 / mi) +133m 4:00 / mi
ahr:133 max:153

HAF+ pack.

weights (pushup tabata) 4:01 [1]
ahr:106 max:119

Wednesday Aug 23 #

5 PM

Mountain Bike (gravel/paved) 1:42:27 intensity: (1:12 @0) + (1:00:40 @1) + (32:40 @2) + (7:55 @3) 23.5 mi (4:22 / mi) +299m 4:12 / mi
ahr:122 max:148

HAF pack

weights (pushup tabata) 4:00 intensity: (18 @0) + (3:35 @1) + (7 @3) +2m
ahr:98 max:110

Tuesday Aug 22 #

7 AM

Yoga 1:00:00 [1]

5 PM

Mountain Bike 51:20 intensity: (2:56 @0) + (23:47 @1) + (15:45 @2) + (8:47 @3) + (5 @4) 6.33 mi (8:07 / mi) +180m 7:27 / mi
ahr:122 max:151

First easy lap with Cris, got buzzed by a jerk face and went down hard.

Mountain Bike 45:01 intensity: (11:39 @0) + (28:45 @1) + (3:11 @2) + (1:26 @3) 4.65 mi (9:41 / mi) +125m 8:56 / mi
ahr:102 max:136

Skills with Jens' friend Allison with Cris teaching.

Monday Aug 21 #

7 PM

Trekking 33:16 [3] 1.68 mi (19:48 / mi) +31m 18:44 / mi

Saw foot doc today, and he said it wasn't what urgent care said, its posterior tibula nerve damage/pinched nerve. So, the good news is new orthotics and some regular icing should do the trick. After talking he thinks that yoga had been floating my training and racing impact on the old bod. I had planned to go next week, but changed plans to this week. Maybe will try 2x week. No running until the weekend.

Sunday Aug 20 #

12 PM

Mountain Bike (Dirt/paved) 1:24:42 intensity: (19 @0) + (18:20 @1) + (45:49 @2) + (19:57 @3) + (17 @4) 20.03 mi (4:14 / mi) +332m 4:01 / mi
ahr:131 max:152

Heavy pack both ways

Paddling activity 1:44:00 intensity: (2:33 @0) + (1:40:34 @1) + (53 @3) 5.12 mi (20:19 / mi)
ahr:102 max:120

Went to visit Simon at work and he thought it would be great for Todd and I to go out on a sit in top kayak. Lots different than sterning a canoe!

Mountain Bike (Dirt/paved) 1:18:20 intensity: (2 @0) + (14:40 @1) + (50:31 @2) + (13:07 @3) 17.04 mi (4:36 / mi) +274m 4:23 / mi
ahr:130 max:148

weights (Push-up tabata) 4:03 [1] 0.05 mi (1:21:28 / mi) +1m 1:15:47 / mi
ahr:108 max:124

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