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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 30 days ending Apr 30, 2017:

activity # timemileskm+ft
  O-Meet/Nav6 24:49:31 38.44 61.86 5970
  Road Bike9 14:30:35 242.15 389.7 2926
  Running9 8:43:07 61.98(8:26) 99.74(5:15) 1577
  Stretch3 1:30:00
  Paddling/Erg2 1:27:25 10.56(7.3/h) 17.0(11.7/h)
  Stairmaster1 1:00:52
  Total27 52:01:30 353.13 568.3 10473
  [1-5]27 51:49:08

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Sunday Apr 30, 2017 #

Paddling/Erg 31:25 [3] 7.0 km (13.4 kph)
shoes: P1 kayak erg

10 AM

Road Bike (Trainer) 1:00:00 [2]
shoes: Scott Addict

Speedometer out of whack, no idea how long the ride was.

Saturday Apr 29, 2017 #

3 PM

Running (Treadmill) 22:40 intensity: (12 @0) + (5:40 @1) + (3:20 @2) + (7:03 @3) + (5:31 @4) + (54 @5) 3.06 mi (7:24 / mi)
ahr:137 max:166

2.5 incline, intervals

Stairmaster (Stairmaster) 1:00:52 intensity: (6:46 @1) + (10:55 @2) + (21:39 @3) + (21:32 @4)
ahr:144 max:159

Intervals, 285 floors

Thursday Apr 27, 2017 #

6 PM

Running 1:15:25 intensity: (5 @0) + (5:07 @1) + (24:11 @2) + (41:07 @3) + (4:08 @4) + (47 @5) 10.02 mi (7:32 / mi) +141ft 7:26 / mi
ahr:140 max:165 shoes: Altra Instinct BG1

Not sure why that run felt so good. Absolutely no clue.

Monday Apr 24, 2017 #

6 PM

Running 1:01:54 intensity: (6 @0) + (39:29 @1) + (15:55 @2) + (1:46 @3) + (4:38 @4) 7.36 mi (8:25 / mi) +143ft 8:15 / mi
ahr:125 max:159 shoes: Altra Instinct BG1

Sunday Apr 23, 2017 #

9 AM

Road Bike 2:59:01 intensity: (1:07:33 @1) + (59:42 @2) + (35:10 @3) + (13:46 @4) + (2:50 @5) 58.12 mi (19.5 mph) +410ft
ahr:133 max:168

Large group ride. Started in lead group. Reminded me why I'm not a road biker. Lots of "strong" riders that aren't willing to put in the extra work to not cross the center line in a cross wind. Results in 80% of the pack riding in the left gutter. And they seriously wonder why people in cars get pissed at cyclists? Had much more fun after sitting up and riding solo in the amazing weather.

Saturday Apr 22, 2017 #

Note
(rest day)

Felt completely wiped today. No idea why. Rest day.

Friday Apr 21, 2017 #

6 PM

Running 50:07 intensity: (11 @0) + (41:08 @1) + (2:56 @2) + (44 @3) + (49 @4) + (4:19 @5) 5.82 mi (8:37 / mi) +121ft 8:27 / mi
ahr:122 max:171 shoes: Altra Instinct BG1

HR monitor freakout at the beginning. Was NOT going that hard. Legs and motor felt good, but energy level was just but there at all.

Thursday Apr 20, 2017 #

6 PM

Paddling/Erg 56:00 [3] 10.0 km (10.7 kph)
shoes: P1 kayak erg

Wednesday Apr 19, 2017 #

6 PM

Running 44:32 intensity: (20 @0) + (20:12 @1) + (12:33 @2) + (7:47 @3) + (16 @4) + (3:24 @5) 5.01 mi (8:53 / mi) +180ft 8:36 / mi
ahr:132 max:170 shoes: Altra LP3.0 BY1

Oof. Tired legs.

Tuesday Apr 18, 2017 #

5 PM

Road Bike (Nebo B) 1:42:37 intensity: (46:20 @1) + (14:27 @2) + (19:51 @3) + (19:16 @4) + (2:43 @5) 34.97 mi (20.4 mph) +365ft
ahr:130 max:171 shoes: Scott Addict

Monday Apr 17, 2017 #

6 PM

Road Bike 45:30 intensity: (2:57 @0) + (24:12 @1) + (1:04 @2) + (10:03 @3) + (3:28 @4) + (3:46 @5) 12.04 mi (15.9 mph) +336ft
ahr:122 max:194 shoes: Scott Addict

Despite the supposed max HR of 194 (?), easy spin to loosen the legs up after Saturday.
7 PM

Stretch 45:00 [1]

Foam rolling on the quads and ITB's, then a lot of stretching on pretty much everything.

Saturday Apr 15, 2017 #

9 AM

O-Meet/Nav 7:45:09 intensity: (28 @0) + (6:19:26 @1) + (49:59 @2) + (21:36 @3) + (9:09 @4) + (4:31 @5) 21.01 mi (22:09 / mi) +4304ft 18:33 / mi
ahr:115 max:188

5 PM

O-Meet/Nav 3:45:00 [3] 9.0 mi (25:00 / mi)

Estimate on the distance, haven't checked out the route yet on the map.

Friday Apr 14, 2017 #

1 PM

O-Meet/Nav 3:54:22 intensity: (6:19 @0) + (3:42:10 @1) + (4:24 @2) + (1:29 @3) 8.43 mi (27:48 / mi) +1666ft 23:25 / mi
ahr:95 max:143

Tested out the lone peaks again for off trail stuff. Feet might get used to it after a while, but seems like just too much space in there.

Wednesday Apr 12, 2017 #

6 PM

Running 41:29 intensity: (11 @0) + (9:33 @1) + (22:56 @2) + (3:38 @3) + (1:04 @4) + (4:07 @5) 5.0 mi (8:18 / mi) +182ft 8:01 / mi
ahr:136 max:174 shoes: Altra LP3.0 BY1

Stretch 15:00 [1]

Tuesday Apr 11, 2017 #

5 PM

Road Bike (Nebo B) 1:47:33 intensity: (57:49 @1) + (12:50 @2) + (25:25 @3) + (9:14 @4) + (2:15 @5) 35.47 mi (19.8 mph) +296ft
ahr:124 max:169 shoes: Scott Addict

Tried to ride pretty aggressive, wins made it rough but all in all did well.

Monday Apr 10, 2017 #

6 PM

Road Bike (Trainer) 30:00 [1]

Easy spin.

Stretch 30:00 [1]

Stretch and foam rolling

Sunday Apr 9, 2017 #

2 PM

Road Bike 2:59:38 intensity: (51 @0) + (2:55:33 @1) + (2:51 @2) + (23 @3) 52.19 mi (17.4 mph) +897ft
ahr:108 max:144

Saturday Apr 8, 2017 #

10 AM

O-Meet/Nav 1:45:00 [3]

Last of the control pick up... Lots of work put in by volunteers but the event came off​ great!
1 PM

Running 1:31:51 intensity: (8 @0) + (39:30 @1) + (44:56 @2) + (6:58 @3) + (19 @4) 10.46 mi (8:47 / mi) +312ft 8:32 / mi
ahr:130 max:150

Not as long as I wanted, but the legs were a little tired from all the control work the past few days.

Friday Apr 7, 2017 #

11 AM

O-Meet/Nav 6:00:00 [1]

Control placement, waking boxes up, control retrieval on and off throughout the day. Turned out to be amazing weather for the meet!

Thursday Apr 6, 2017 #

6 PM

O-Meet/Nav 1:40:00 [1]

Control placement for flying pig.

Wednesday Apr 5, 2017 #

6 PM

Road Bike 30:02 intensity: (7 @0) + (29:26 @1) + (26 @2) + (3 @3) 8.75 mi (17.5 mph)
ahr:102 max:132

Road Bike 15:01 intensity: (8:08 @1) + (6:53 @2) 4.78 mi (19.1 mph)
ahr:125 max:139

Road Bike 10:00 [1] 2.14 mi (12.8 mph)
ahr:94 max:113

Monday Apr 3, 2017 #

7 PM

Running 41:36 intensity: (8 @0) + (9:23 @1) + (21:16 @2) + (10:16 @3) + (33 @4) 5.0 mi (8:20 / mi) +178ft 8:03 / mi
ahr:133 max:152

Sunday Apr 2, 2017 #

4 PM

Road Bike 1:51:13 intensity: (8 @0) + (1:48:53 @1) + (2:09 @2) + (3 @3) 33.69 mi (18.2 mph) +622ft
ahr:110 max:137 shoes: Scott Addict

Saturday Apr 1, 2017 #

10 AM

Running 1:33:33 intensity: (11 @0) + (31:22 @1) + (49:41 @2) + (12:19 @3) 10.25 mi (9:08 / mi) +319ft 8:52 / mi
ahr:131 max:149

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