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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Work4justice

In the 7 days ending Apr 28:

activity # timemileskm+m
  Orienteering2 6:31:39 17.98(21:47) 28.94(13:32) 55518c
  Mountain Bike2 3:23:20 44.52(4:34) 71.64(2:50) 370
  Paddling activity2 2:31:01 10.81(13:58) 17.39(8:41)
  Running2 1:50:57 12.05(9:12) 19.39(5:43) 169
  Yoga1 1:00:00
  Spinning1 46:23
  weights1 22:24 2
  Total7 16:25:44 85.35 137.36 109718c
  [1-5]7 14:26:02

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Saturday Apr 28 #

10 AM

Paddling activity 2:07:30 intensity: (2:03:00 @1) + (4:30 @3) 7.7 mi (16:34 / mi)
ahr:100 max:125

Team training with Midwest Mayhem. Snowed at the beginning of the paddle.

Mountain Bike (Mostly gravel) 2:30:09 intensity: (8:37 @0) + (1:02:17 @1) + (43:03 @2) + (30:32 @3) + (5:40 @4) 34.45 mi (4:22 / mi) +225m 4:16 / mi
ahr:129 max:153

Practiced pace line communication, 4 different people had 4 different slightly subtler ways. First time I have ever had the chance to say "tractor up!". And it seems the sign for ruts in the road everywhere is wildly swinging a hand around. #puremichigan #pleasegradealready
6 PM

Orienteering 4:21:04 intensity: (1:29:05 @0) + (1:42:08 @1) + (36:50 @2) + (30:26 @3) + (2:35 @4) 11.47 mi (22:46 / mi) +330m 20:54 / mi
ahr:117 max:153

Worked on navigating from not the greatest 1:24 on an unmarked course. Tried different configurations, practiced sketchy water crossings including a wobbly log over pretty deep moving water. Admittedly, I froze. The rest of the team got over, Brenda talked me through and I took a fast lunge to another sketchy tree and almost knocked Richard over. #trustfall #notreally #ididntfall

Thursday Apr 26 #

5 AM

Spinning 46:23 intensity: (9:24 @0) + (12:10 @1) + (8:07 @2) + (12:20 @3) + (4:14 @4) + (8 @5)
ahr:126 max:155

Final visit with foot surgeon...the numbness in my L foot is permanent nerve damaged from the cyst. He did say he has never had anyone test a surgery like I have!

weights 22:24 intensity: (11:30 @0) + (4:03 @1) + (2:06 @2) + (2:39 @3) + (2:06 @4) +2m
ahr:115 max:152

Paddling activity 23:31 intensity: (23 @0) + (6:18 @1) + (13:40 @2) + (3:10 @3) 5.0 km (4:42 / km)
ahr:133 max:147

Wednesday Apr 25 #

7 AM

Running hills 59:26 intensity: (7:58 @1) + (6:15 @2) + (27:06 @3) + (13:10 @4) + (4:57 @5) 6.04 mi (9:50 / mi) +127m 9:14 / mi
ahr:140 max:160

Sand quarry run. End of mile 3 hill left me a smidge winded but the rest went well. With Angel!

Tuesday Apr 24 #

7 AM

Running intervals 51:31 intensity: (1:39 @2) + (10:07 @3) + (12:56 @4) + (26:49 @5) 6.01 mi (8:34 / mi) +42m 8:23 / mi
ahr:148 max:163

Pushed hills

Monday Apr 23 #

Yoga 1:00:00 [2]

Sunday Apr 22 #

11 AM

Orienteering 2:10:35 intensity: (30:39 @1) + (31:17 @2) + (49:43 @3) + (18:35 @4) + (21 @5) 6.51 mi (20:04 / mi) +225m 18:07 / mi
ahr:137 max:156 spiked:0/18c

Really rough day out there. I mean, great weather, great course, all that is good but I seemed to have something that I just couldn't get my act together until once I hit 15 and just said walk slowly....

Out of the start, hard to get around people! On my way to 2, I didn't identify the gully and saw the water and realized I was too far over. Corrected.
Awkward to 4, and then 5 I had it in my head that I needed to be further over, and in retrospect wondered why it took so long. Took a nice 20 minute excursion there. Got confused by the wet depression....gah! Sorted it out and got to 5, then 6 and 7 with a broken compass, then 8 and 9. I was with Ati, and he wanted to wager I was like no man and went up the hill to 10 and followed the veg boundary through the trails ...about a 100m out just wasn't sure where I was.

10 to the trail had a lot of green that Igor mentioned we might find. Then on to 11 then 12 and hesitated to 13. Yuck. Trail to 14, but completely misread the water features. I was exactly where I wanted to be to attack 14 but questioned if it was the right one. Excursion #2 and the metal came out of my compass again. Seemed to happen when I turned it hard.

Off to 15, I chose the road.trail to set me up for better success attacking 15. Spur to 16 then careful picking apart to 17. That one could have still had me out there. I really wanted to attack from a feature Then looked for features again for 18 then road then finish. Thanks Igor!!!!!

Mountain Bike 53:11 intensity: (43 @0) + (23:12 @1) + (17:43 @2) + (9:15 @3) + (2:18 @4) 10.07 mi (5:17 / mi) +145m 5:03 / mi
ahr:130 max:154

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