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Training Log Archive: Work4justice

In the 7 days ending Oct 10:

activity # timemileskm+m
  Adventure Race1 5:59:32 38.82(9:16) 62.47(5:45) 210
  Running3 3:13:45 20.64(9:23) 33.21(5:50) 141
  Spinning2 1:17:29 17.93(4:19) 28.85(2:41) 185
  Yoga2 30:05
  weights1 23:30
  Paddling activity1 20:34 1.43(14:23) 2.3(8:57)
  Total6 11:44:55 78.82 126.84 536
  [1-5]6 10:18:25

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Saturday Oct 10 #

8 AM

Adventure Race 5:59:32 intensity: (1:17:23 @0) + (41:28 @1) + (1:32:54 @2) + (40:57 @3) + (58:48 @4) + (48:02 @5) 38.82 mi (9:16 / mi) +210m 9:07 / mi
ahr:143 max:166

Yep about 30s to spare.

With Mari C. 2nd OA. (so far) More details later!
EDIT: Perhaps 5th or 6th OA out of 50ish teams maybe? over the 2 days.

Great October Adventure Race (thank you Lost Arrow!!!)

I was signed up with Lois, another Crusher who I have become acquainted with--she loved the idea of AR so I thought we would try a short one together. Alas, the week leading up she needed to bow out. I thought I had to have another female, so I asked Mari Chandler to join. Fortunately, she was happy to do it!

We decided to go with flat pedals for this race--and just plain light. At one point she suggested fanny packs! LOL I carried 1L of water in my pack and a bottle and like 3 things of food.

Met at 7 and got maps. Whoa! Lots of instructions and points! Frankly, I got nervous. I was worried about keeping everything straight! But we had plenty of time to plan and walk through everything, so we were solid on the instructions.

We decided to do the 1st O counter, We went down the steps and wanted to go back up, but it looked like the whole race was there--so we bushwhacked back up. I realized I was adjusting from 1:24k and there were 2 scales of map, so I'm pretty sure I made some misjudgments just on that alone. I think we were second behind the pasty mashers out of the O. I squiggled 12...showed it right on the trail, but there wasn't a trail there that I could ever remember--but maybe I was wrong.

Traversed to the bonus at the park then made our way to TA1. Passed Penny's and recalled as kids that's where we could get our v cool back to school clothes. Mari was impressed with the park and the trails and could see that it would be a great place for a beginner. She may not realize I listened to EVERYTHING she said to pick up nuggets of great racing experience.

Got to TA1 in 2nd about 20 min behind pasty mashers. I took the road to 18 which was not optimal...but got there. Then crossed the tracks at the trail to 19. Saw some hunters and the circle line overprinted the trail so I got v confused in that area. According to livelox went right past the flag 2x! UGH.

We blew past the trail to 21, but made our way back. Mari was really keeping an eye on the map as well, which I think is great for 2 reasons 1) she wants to nav more and 2) she is really quick at it.

Got to back to the TA in good time. Biked to the paddle. My legs started to feel niggly, grabbed a bite when I had to stop because my map got all cattywampus on my board. Tried to pull back on the hills to prevent full cramping.

Got to the paddle in second place, (TA said we were in 4th?) and got out in the boat in a hurry. The paddle was uneventful and got into the TA--dumped our boat and headed to the last O and finish.

I think this is where I cost us so much time. Every point except 34 I could have done better, and we got so close on time that my brain could not process anything on the map or the terrain. Ugh....finished just in time but had to leave one out there.

I actually think doing sprint a few more sprint races would help me sharpern up.

Mari was beyond awesome to race with. Not only capable and knowledgeable--she shared half her snickers and was just a lot of fun. Good times, good times! Hope we can pick up a few more races in the future. She seemed really happy with the result and said to let her know when I need a teammate in the future. (aw shucks)

For the future:
Nav practice and take a moment to think through approaches. Open areas had me nervous and not sure why.
More than likely a no go on flats. Maybe saved 10ish minutes? But comfort may have been helpful.
Needed more fluid. Had to dip river water.

Feel goods:
Felt strong and pushed harder than I thought I could for 6 hours. If it had only been applied in the right direction all the time! :)
We did great on that paddle.
Mari and I need a bit to get used to each other in that context and when I realized her pace count was spot on and she understood how to see in meters ahead, we were able to work together v well.
My new Raidlight 6L pack (for $30!!!) was AWESOME. I think I could get shoes in there too and more food and water. Def for less than 12 hour races.

Be more prepared for map scale change.

Friday Oct 9 #

9 AM

Running 43:44 intensity: (39 @0) + (10:13 @1) + (27:55 @2) + (4:57 @3) 4.52 mi (9:41 / mi) +18m 9:34 / mi
ahr:129 max:146

Yoga 15:00 [1]

Thursday Oct 8 #

5 AM

Spinning 35:55 intensity: (4:16 @0) + (9:16 @1) + (11:58 @2) + (7:25 @3) + (2:24 @4) + (36 @5) 9.01 mi (3:59 / mi) +85m 3:52 / mi
ahr:128 max:160

Paddling activity 20:34 intensity: (28 @0) + (1:55 @1) + (17:21 @2) + (50 @3) 2.3 km (8:57 / km)
ahr:133 max:140

Yoga 15:05 [1]
ahr:88 max:105

Wednesday Oct 7 #

7 AM

Running 56:20 intensity: (37 @0) + (39 @1) + (9:09 @2) + (40:00 @3) + (2:57 @4) + (2:58 @5) 6.06 mi (9:18 / mi) +59m 9:01 / mi
ahr:138 max:153

Self adjusted HR...wonky highs again. This run felt really good.

Tuesday Oct 6 #

8 AM

Spinning 41:34 intensity: (1:08 @0) + (13:01 @1) + (7:28 @2) + (14:15 @3) + (5:42 @4) 8.92 mi (4:40 / mi) +100m 4:30 / mi
ahr:134 max:157

30:30s on Zwift 110% FTP.

Was heading out for hill repeats and realized where I planned to go was embargoed for the race this weekend and didn't have time to go elsewhere. Good thing, because I had to take a work call in the middle and had to handle something on my computer which I couldn't have done if I was outside.

Work is exploding...hopefully just for a few weeks.

weights 23:30 intensity: (1:38 @0) + (20:42 @1) + (42 @2) + (28 @3)
ahr:113 max:133

Sunday Oct 4 #

1 PM

Running 1:33:41 intensity: (21 @0) + (2:13 @1) + (31:37 @2) + (50:15 @3) + (9:15 @4) 10.06 mi (9:19 / mi) +64m 9:08 / mi
ahr:143 max:156

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