Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 30 days ending Apr 30, 2016:

activity # timemileskm+ft
  Road Bike13 12:37:39 215.83(17.1/h) 347.35(27.5/h) 1633
  Stairmaster15 8:58:54
  Massage11 7:00:00
  Running11 2:14:18 13.04(10:18) 20.98(6:24)
  Core/Strength2 2:00:00
  Swimming5 1:43:36 1.95(53:08) 3.14(33:01)
  Walking/Hiking1 21:06 1.0(21:06) 1.61(13:07)
  Total46 34:55:33 231.82 373.08 1633
  [1-5]41 30:29:22
averages - sleep:6.8 rhr:41 weight:169.5lbs

«»
3:08
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Apr 30, 2016 #

9 AM

Core/Strength (Pilates) 1:00:00 [3]

Pretty standard stuff but some hanging core stuff thrown in. And pull up stuff. Wow. I suck at pull ups now...
10 AM

Stairmaster (Eliptical) 30:00 [3]

11 AM

Running (Treadmill) 29:22 [3] 3.1 mi (9:28 / mi)

Ran an entire 5k. Not a very fast 5k, and it was on the treadmill but I RAN an entire 5k! Sorry for doing "too much" doc, took the advice that I'm assuming abiperk's PT would have given me...
1 PM

Road Bike (Indoor) 45:21 intensity: (25 @0) + (35:40 @1) + (8:03 @2) + (38 @3) + (16 @4) + (19 @5) 13.12 mi (17.4 mph)
ahr:121 max:185 rhr:42 slept:7.5 weight:170lbs

Friday Apr 29, 2016 #

Note
rhr:40 slept:6.0 weight:169lbs (rest day)

5 PM

Running 8:20 intensity: (2:13 @1) + (5:26 @2) + (41 @3) 1.0 mi (8:20 / mi)
ahr:132 max:146

Did a few sets of heel raises first, then quick warm up, then my mile. Felt really good by the end but I stopped. Baby steps.

Thursday Apr 28, 2016 #

7 AM

Massage (ankle stuff/rehab) 1:00:00 [1]

Holy heck, I really want to put an intensity higher than 0 for this one. Saw the official PT guy today and he really gave my ankle the business. Pretty aggressive mobility work and a lot more strength stuff (no brace). Left me pretty sore but with a lot more confidence about my progress.

(Based on the amount of balance and strength work I did and how the ankle feels four hours later, I'm giving myself a 1 on this one...)
5 PM

Stairmaster (Elliptical) 35:22 intensity: (20 @0) + (13:10 @1) + (8:57 @2) + (10:45 @3) + (2:10 @4)
ahr:129 max:155

Running (treadmill) 9:31 intensity: (1:26 @1) + (4:50 @2) + (3:10 @3) + (5 @4) 1.0 mi (9:31 / mi)
ahr:135 max:150

Wasn't sure how this would feel after the ankle work this morning. Took a bit but loosened up and worked out most of the kinks.
6 PM

Massage (ankle stuff) 20:00 [1]

Lots of heel raises, balance work, stretch and mobility in the hot tub before swimming

Swimming 15:00 [3] 0.37 mi (40:34 / mi)

26 lengths then ran out of time.

Wednesday Apr 27, 2016 #

6 PM

Road Bike (Indoor) 1:16:47 intensity: (39:10 @1) + (7:14 @2) + (11:49 @3) + (13:28 @4) + (5:06 @5) 21.47 mi (16.8 mph)
ahr:128 max:167 shoes: Scott Addict

Crazy tough. Core of the workout was 4 x 8 minute intervals at z4.

Tuesday Apr 26, 2016 #

6 AM

Core/Strength (sore) 1:00:00 [3]

First time back to Core Pilates in a little over four months. Sean tweaked everything to avoid jumping and one legged stuff. Surprisingly didn't feel to bad, yet. Pretty sure I'm going to need help sitting up in bed tomorrow morning...
5 PM

Stairmaster (Eliptical) 45:11 intensity: (15:20 @1) + (9:33 @2) + (18:14 @3) + (1:27 @4) + (37 @5)
ahr:132 max:175

6 PM

Swimming 24:30 [3] 0.51 mi (48:02 / mi)

I think I can safely say that my time in the pool has transitioned from flailing and drowning avoidance to actual swimming. Not pretty swimming, but swimming.

36 lengths, first 10 without stopping.

Massage (Ankle stuff) 20:00 [3]

Soaked the ankle in the hot tub, lots of stretching.

Monday Apr 25, 2016 #

6 PM

Road Bike 1:01:18 intensity: (24 @0) + (1:00:41 @1) + (13 @3) 16.57 mi (16.2 mph) +521ft
ahr:94 max:118 shoes: Scott Addict

Easy recovery ride. Legs were a little stiff, ankle was actually a little sore too.

Sunday Apr 24, 2016 #

2 PM

Road Bike 1:38:31 intensity: (6 @0) + (1:02:08 @1) + (29:24 @2) + (6:32 @3) + (21 @4) 32.32 mi (19.7 mph) +488ft
ahr:126 max:151 shoes: Scott Addict

Four month anniversary of the ankle injury. Not too bad all things considered, on the bike anyways... Looking forward to being able to wear bike shoes again though.

235 battery lasts so long forgot to check before starting. Crapped out just before getting home.
C • not a bad 10
4 PM

Road Bike 21:24 [3] 6.46 mi (18.1 mph) +55ft
shoes: Scott Addict

Last part of ride from where the 235 crapped out.

Saturday Apr 23, 2016 #

11 AM

Stairmaster (Eliptical) 33:54 intensity: (12:58 @1) + (10:44 @2) + (7:24 @3) + (2:48 @4)
ahr:128 max:155

12 PM

Stairmaster (Stepmill) 33:00 intensity: (3:46 @1) + (13:14 @2) + (5:18 @3) + (9:28 @4) + (1:14 @5)
ahr:141 max:162

5 minute double step intervals on 10.

Massage (Ankle stuff) 30:00 [0]

Balance work
Heel raises
Stretching, can almost sit back on my heels finally
1 PM

Swimming 26:56 [4] 0.45 mi (59:52 / mi)
ahr:109 max:122

32 lengths, starting to sort out the whole breathing thing. Can actually swim 2 or 3 lengths at a time without stopping. Baby steps! (Strokes?)

HR definitely not right.

Friday Apr 22, 2016 #

5 PM

Stairmaster (Eliptical) 11:24 intensity: (6:46 @1) + (3:50 @2) + (48 @3)
ahr:125 max:145

Running (Treadmill) 13:31 intensity: (4:47 @1) + (5:59 @2) + (2:45 @3) 1.5 mi (9:01 / mi)
ahr:131 max:145

6 PM

Massage (Ankle stuff) 20:00 [0]

Stretching and balance work. Can actually stay up on the body without flailing the arms and legs everywhere.

Thursday Apr 21, 2016 #

5 PM

Running (Treadmill) 12:33 [3] 1.25 mi (10:02 / mi)

Road Bike 1:06:28 intensity: (34:52 @1) + (10:55 @2) + (12:39 @3) + (6:52 @4) + (1:10 @5) 19.66 mi (17.7 mph)
ahr:126 max:166 shoes: Scott Addict

Wednesday Apr 20, 2016 #

5 PM

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

More graston and ultrasound along with some aggressive stretching. Range of motion showed big improvements from last week. Plantarflexion is pretty much same as right ankle, dorsiflexion is 16 degrees (20 on the right). Scar tissues on the front finally seems to be breaking up.
6 PM

Running (Treadmill) 5:43 [3] 0.5 mi (11:26 / mi)

Quick run on the treadmill to confirm that I can do it without "compensation" (limping). Got the thumbs up from the PT so now it's just a matter of ramping up in a way that I don't hurt myself.
C • so this means 5

Monday Apr 18, 2016 #

6 AM

Stairmaster (Eliptical) 27:18 [3]
ahr:123 max:147

Running (Treadmill) 10:06 [3] 1.0 mi (10:06 / mi)

Sunday Apr 17, 2016 #

7 AM

Running (Treadmill) 10:41 [3] 1.0 mi (10:41 / mi)

Progress... One degree incline actually felt better than flat.

Stairmaster (Eliptical) 20:00 [3]

Saturday Apr 16, 2016 #

6 AM

Stairmaster (Eliptical) 32:51 intensity: (18:20 @1) + (3:10 @2) + (6:34 @3) + (4:47 @4)
ahr:119 max:157

Friday Apr 15, 2016 #

Note
(rest day)

Travel to Boise. Good timing for rest since the ankle was a little sore.

Thursday Apr 14, 2016 #

6 PM

Road Bike (Outside) 26:20 intensity: (30 @0) + (24:58 @1) + (44 @2) + (8 @3) 5.81 mi (13.2 mph) +88ft
ahr:108 max:141 shoes: Scott Addict

Super easy ride instead of intervals. Ankle is actually kinda tender for the first time in a while. Running two days in a row probably not the best move. But, weather was too awesome to not get outside for a little bit anyways.

Wednesday Apr 13, 2016 #

5 PM

Massage (Rehab) 1:00:00 [1]

Stretching, ultrasound, graston, more stretching, then a few minutes on the treadmill to get my official clearance to start running.

That graston is going to leave a mark this time...
7 PM

Running (Treadmill) 11:58 [3] 1.0 mi (11:58 / mi)

Tuesday Apr 12, 2016 #

5 PM

Stairmaster (Elliptical) 22:40 intensity: (15:56 @1) + (4:55 @2) + (1:49 @3)
ahr:119 max:147

Warm up for the big show. One whole mile on the treadmill!
6 PM

Running (Treadmill) 12:33 [3] 1.0 mi (12:33 / mi)

Jog/Walk combo with 5 straight minutes of jog finishing off at a blistering 10:00 pace. It actually felt REALLY good to see that number on the treadmill.
7 PM

Road Bike 56:39 intensity: (34:29 @1) + (12:29 @2) + (8:31 @3) + (1:10 @4) 15.86 mi (16.8 mph)
ahr:122 max:158 shoes: Scott Addict

Intervals. Started out really tough but legs felt good by the end.

Massage 30:00 [0]

Mobility on the ankle, foam roller on the legs, not sure which was more uncomfortable. Who am I kidding. It was the foam roller.

Monday Apr 11, 2016 #

6 PM

Road Bike (Indoor) 48:02 intensity: (47:40 @1) + (6 @2) + (16 @3) 12.55 mi (15.7 mph)
ahr:97 max:148 shoes: Scott Addict

Zone 1 recovery. Good thing, completely wiped today and run down feeling. Might be trying to get sick.

Sunday Apr 10, 2016 #

4 PM

Stairmaster 39:08 [3]
ahr:117 max:158

5 PM

Swimming 15:07 [3] 0.34 mi (44:29 / mi)
ahr:84 max:100

24 lengths. Two lessons learned. 1) goggles and the resulting sight they provide are helpful. 2) wear shorts with draw strings on swim days.

Running 10:00 [2] 0.69 mi (14:30 / mi)

First run of the year. Wasn't pretty, and it was of course on the treadmill, but it's a start!

Saturday Apr 9, 2016 #

Note

ICO rogaine volunteering today. Mostly standing around in the cold, but actually did quite a bit if walking on uneven terrain and up and down some smaller hills. Definitely feeling improvements. Racing (at a more relaxed pace than usual) in June starting to feel like a real possibility. Range of motion and tightness on the front of the ankle still the biggest challenge.
C • Good 2

Friday Apr 8, 2016 #

6 PM

Stairmaster 59:54 intensity: (1:49 @0) + (23:12 @1) + (14:06 @2) + (9:12 @3) + (10:32 @4) + (1:03 @5)
ahr:130 max:167

First fifteen minutes or so HR s was wrong, about half of what I was actually at.

Elliptical, stair master, other elliptical
7 PM

Massage (Ankle stuff) 30:00 [0]

Thursday Apr 7, 2016 #

6 PM

Road Bike 59:58 [3] 16.55 mi (16.6 mph)
ahr:80 max:99 shoes: Scott Addict

Either my heart rate strap is wonky or my fitness all of a sudden got crazy good. Did feel a lot better than Tuesday though.

Wednesday Apr 6, 2016 #

6 PM

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

Lots more graston. Different person today and she was much meaner/better and really got it loose. Killed all the balance stuff. Get to start treadmill running program next week. She also confirmed that the ankle should be fine by July, it will just be a matter of fitness. Hell yeah.

Tuesday Apr 5, 2016 #

7 PM

Road Bike (Indoor) 1:00:01 intensity: (42:11 @1) + (8:17 @2) + (6:59 @3) + (2:34 @4) 17.32 mi (17.3 mph)
ahr:118 max:157 shoes: Scott Addict

Ugh. No legs and felt whipped. Not sure why. Bailed on the last set of intervals.

Monday Apr 4, 2016 #

6 PM

Road Bike (Indoor) 45:11 [1] 12.16 mi (16.1 mph)
ahr:103 max:117 shoes: Scott Addict

Easy zone 1 spin

Sunday Apr 3, 2016 #

2 PM

Stairmaster (Eliptical) 30:45 intensity: (1:21 @0) + (10:06 @1) + (8:50 @2) + (5:32 @3) + (4:13 @4) + (43 @5)
ahr:131 max:162

Stairmaster 35:41 intensity: (37 @0) + (9:01 @1) + (15:44 @2) + (6:19 @3) + (4:00 @4)
ahr:133 max:156

4 PM

Road Bike 1:31:39 intensity: (22 @0) + (1:17:35 @1) + (13:41 @2) + (1 @3) 25.98 mi (17.0 mph) +481ft
ahr:123 max:139 shoes: Scott Addict

7 PM

Massage (Ankle stuff) 30:00 [0]

Saturday Apr 2, 2016 #

10 AM

Stairmaster (Eliptical) 31:46 intensity: (17 @0) + (5:23 @1) + (4:27 @2) + (9:57 @3) + (10:05 @4) + (1:37 @5)
ahr:142 max:162

Walking/Hiking (Treadmill) 21:06 [1] 1.0 mi (21:06 / mi)
ahr:93 max:105

Experimenting a little with stride length and incline in anticipation of getting cleared this week.

Swimming 22:03 [3] 0.28 mi (1:18:41 / mi)
ahr:108 max:129

So swimming without a PFD is like, harder.
C • Imagine that! 2
11 AM

Stairmaster 50:00 [2]
ahr:104 max:125

Friday Apr 1, 2016 #

Note
(rest day)

« Earlier | Later »