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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Work4justice

In the 7 days ending Mar 16:

activity # timemileskm+m
  Orienteering1 5:42:31 22.03(15:33) 35.45(9:40) 593
  Paddling activity3 2:35:18 9.67 15.57 20
  Running2 1:34:41 10.01(9:28) 16.11(5:53)
  Spinning2 1:21:52 0.29 0.47
  weights2 1:17:46 0.91(1:25:29) 1.46(53:07) 9
  Yoga1 1:00:50
  Total7 13:32:58 42.91 69.06 622
  [1-5]7 13:16:53

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Saturday Mar 16 #

11 AM

Orienteering 5:42:31 intensity: (1:57 @0) + (1:16:03 @1) + (2:18:46 @2) + (1:39:53 @3) + (25:44 @4) + (8 @5) 22.03 mi (15:33 / mi) +593m 14:21 / mi
ahr:136 max:160

Greg Gibbard and I have been talking about racing together and thought this might be a good race to get a sense of how things might work out.

I love doing Rogaines. This is a fun one.

The good news is that we were moving very well. We got to the last point we planned, with 75 min on the clock and had to double back to get some points we skipped. Greg was being kind and said we could just finish (I was having a weird stomach bug and tweaked a muscle that was bothersome) but I surmised it would only be 7-8k for more points, and we had to. We both think if we had put together a plan to clear, we would have or been darn close.

So, I tweaked a muscle that ebbed a lot through the race, and weird stomach issues but felt very strong and I seemed to move well. We shared the nav, and god bless Gregg for being patient with me... I think he said "come back Barbara" a couple of times, This overshooting will be the end of me.

WE got 1st Coed and 12th overall (60 teams?)...and looking at the results I see that Canadians showed up!!!! Yay!

Thursday Mar 14 #

5 AM

Paddling activity 35:34 intensity: (1:27 @0) + (7:44 @1) + (21:24 @2) + (4:59 @3)
ahr:130 max:147

Spinning 36:49 intensity: (4:59 @0) + (14:36 @1) + (12:59 @2) + (4:15 @3) 0.29 mi (2:06:53 / mi)
ahr:122 max:149

weights 47:37 [1] 0.58 mi (1:22:08 / mi) +4m 1:20:25 / mi
ahr:97 max:132

6 PM

Paddling activity 1:11:31 [1] 4.39 mi (16:17 / mi) +20m 16:04 / mi
ahr:82 max:95

Quick paddle with Greg between storms. We took his very stable mad river canoe. Helped in the crazy wind!

Wednesday Mar 13 #

9 AM

Running 40:05 intensity: (16 @0) + (6:06 @1) + (12:05 @2) + (16:28 @3) + (4:54 @4) + (16 @5) 4.37 mi (9:10 / mi)
ahr:139 max:161

Fartleks at 8.3

Tuesday Mar 12 #

5 AM

Paddling activity 48:13 intensity: (2:33 @0) + (20:53 @1) + (19:40 @2) + (5:07 @3) 8.5 km (5:40 / km)
ahr:125 max:144

For a month I have joined a fancy gym in Ann Arbor so I can get the heat training (sauna for progressively longer times) in and water to test equipment for Paraguay. Combined my workout with the heat training today, thus landed on a new erg. Took a bit to figure out. This one has a chain and my home gym has a strap. Also couldn’t figure out a good spot to do wall balls for my met con. O well, I love problem solving anyway.

weights 30:09 intensity: (4:53 @0) + (7:04 @1) + (15:38 @2) + (2:34 @3) 0.33 mi (1:31:23 / mi) +5m 1:27:11 / mi
ahr:123 max:144

Monday Mar 11 #

7 AM

Yoga 1:00:50 [1]
ahr:67 max:93

Sunday Mar 10 #

2 PM

Running 54:36 intensity: (4:58 @1) + (22:07 @2) + (27:31 @3) 5.64 mi (9:41 / mi)
ahr:139 max:151

Treadmill hill program z2 and 4.

Spinning 45:03 intensity: (13:11 @1) + (25:15 @2) + (6:37 @3)
ahr:131 max:147

Heavy RPM repeats.

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