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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 29 days ending Feb 29, 2016:

activity # timemileskm+ft
  Road Bike17 14:43:28 270.73(18.4/h) 435.7(29.6/h)
  Massage1 1:30:00
  Core/Strength2 25
  Total20 16:13:53 270.73 435.7
  [1-5]19 13:22:21
averages - sleep:6 rhr:48 weight:164.5lbs

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Monday Feb 29, 2016 #

Note
slept:6.0 weight:164.5lbs (injured) (rest day)

Sunday Feb 28, 2016 #

4 PM

Road Bike 1:00:12 intensity: (2:51 @0) + (23:07 @1) + (14:31 @2) + (6:06 @3) + (7:41 @4) + (5:56 @5) 19.14 mi (19.1 mph)
ahr:131 max:169 rhr:46 (injured)

Saturday Feb 27, 2016 #

10 AM

Road Bike 1:40:42 intensity: (5:00 @0) + (1:05:04 @1) + (27:15 @2) + (1:39 @3) + (1:44 @4) 30.04 mi (17.9 mph)
ahr:122 max:158 rhr:50 (injured)

Thursday Feb 25, 2016 #

6 PM

Road Bike (Indoor) 30:06 intensity: (2:51 @0) + (13:32 @1) + (5:13 @2) + (7:34 @3) + (34 @4) + (22 @5) 10.07 mi (20.1 mph)
ahr:124 max:165 (injured)

Started out EZ recovery spin but decided to hold steady tempo pace and see how it felt.HR was good, legs felt decent.

Wednesday Feb 24, 2016 #

6 PM

Road Bike 59:54 intensity: (22:04 @0) + (12:58 @1) + (14:15 @2) + (7:49 @3) + (2:44 @4) + (4 @5) 19.12 mi (19.2 mph)
ahr:124 max:168 (injured)

Monday Feb 22, 2016 #

6 PM

Road Bike (Indoor) 45:07 intensity: (18:15 @0) + (4:52 @1) + (9:22 @2) + (3:58 @3) + (8:00 @4) + (40 @5) 14.31 mi (19.0 mph)
ahr:124 max:169 (injured)

Sunday Feb 21, 2016 #

3 PM

Road Bike (Indoor) 20:09 intensity: (9:58 @0) + (3:12 @1) + (2:08 @2) + (4:35 @3) + (16 @4) 6.51 mi (19.4 mph)
ahr:119 max:152 (injured)

Easy recovery spin. Left knee is just a little tender from yesterday. Pretty sure lack of mobility in the left ankle is the reason.

Saturday Feb 20, 2016 #

Event: Maya Mountain Adventure Challenge (ARWS)
 
10 AM

Road Bike 1:50:37 intensity: (19:55 @0) + (16:21 @1) + (42:12 @2) + (21:23 @3) + (8:50 @4) + (1:56 @5) 33.96 mi (18.4 mph)
ahr:132 max:166 (injured)

Thursday Feb 18, 2016 #

6 PM

Road Bike (Indoor) 31:39 intensity: (10 @0) + (7:37 @1) + (17:24 @2) + (6:28 @3) 9.61 mi (18.2 mph)
ahr:116 max:145 (injured)

Wednesday Feb 17, 2016 #

6 PM

Road Bike (indoor) 1:00:55 intensity: (7:51 @1) + (27:21 @2) + (22:09 @3) + (3:34 @4) 18.83 mi (18.5 mph)
ahr:127 max:166 (injured)

Monday Feb 15, 2016 #

7 PM

Road Bike (indoor) 33:57 intensity: (7:59 @1) + (11:14 @2) + (10:35 @3) + (4:09 @4) 10.23 mi (18.1 mph)
ahr:124 max:164 (injured)

Saturday Feb 13, 2016 #

1 PM

Road Bike (Indoor) 1:33:15 intensity: (16:37 @1) + (24:15 @2) + (37:25 @3) + (14:58 @4) 29.56 mi (19.0 mph)
ahr:124 max:168 (injured)

Friday Feb 12, 2016 #

6 PM

Massage (Massage) 1:30:00 [0]

Deep Tissue - neck/shoulders/back

Thursday Feb 11, 2016 #

6 AM

Core/Strength 15 [3]
(injured)

Push-ups: 25 x 3
Crunches: 25 x 3

Wednesday Feb 10, 2016 #

6 PM

Road Bike 1:02:51 intensity: (14:17 @1) + (34:09 @2) + (12:46 @3) + (1:39 @4) 19.13 mi (18.3 mph)
ahr:119 max:157 (injured)

If nothing else my inability to stand up, ever, will have me "saddle-sore-proof" by middle of March.
C • Not a bad thing 2

Monday Feb 8, 2016 #

7 PM

Road Bike 30:02 intensity: (12:04 @1) + (17:58 @2) 8.66 mi (17.3 mph)
ahr:107 max:122 (injured)

Sunday Feb 7, 2016 #

7 PM

Road Bike (indoor) 30:17 intensity: (2:48 @1) + (8:30 @2) + (15:59 @3) + (3:00 @4) 8.92 mi (17.7 mph)
ahr:133 max:164 (injured)

First time I felt like I could push it a bit on short intervals.

Saturday Feb 6, 2016 #

5 PM

Road Bike (indoor) 42:35 intensity: (6 @0) + (5:47 @1) + (21:39 @2) + (12:37 @3) + (2:26 @4) 12.35 mi (17.4 mph)
ahr:123 max:160 (injured)

Friday Feb 5, 2016 #

6 AM

Core/Strength 10 [3]
(injured)

Pushups: 2x25
Crunches: 2x25

Thursday Feb 4, 2016 #

6 PM

Road Bike (Indoor) 41:05 intensity: (12:31 @1) + (20:35 @2) + (7:59 @3) 12.3 mi (18.0 mph)
ahr:115 max:143 (injured)

Wednesday Feb 3, 2016 #

7 PM

Road Bike (Indoor) 30:05 intensity: (22 @0) + (16:58 @1) + (12:45 @2) 7.99 mi (15.9 mph)
ahr:100 max:122 (injured)

Slow, awkward, a little painful, and couldn't even crack zone 3. Still felt AMAZING. Cycling for a month with a walking boot on one foot and a hoka on the other on flat pedals is going to be annoying at best, but just the fact that I'm at least able to get back on the bike in some way is a HUGE relief.
C • pic 5

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