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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 31 days ending Mar 31, 2009:

activity # timemileskm+ft
  Road Bike7 11:05:00 110.0 177.03
  Running12 7:50:54 49.5 79.66
  O-Meet/Nav1 6:00:00 21.0(17:09) 33.8(10:39) 3281
  Walking/Hiking1 4:00:00 10.0(24:00) 16.09(14:55)
  Stairmaster3 1:30:00
  Core/Strength3 1:20:00
  Total21 31:45:54 190.5 306.58 3281

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Monday Mar 30, 2009 #

Running 45:00 [3] 6.0 mi (7:30 / mi)

Ran Indy and Abby and they actually kept me going faster. Took all of 4 miles to get them a little tired. An extra tug now and again uphill was nice, downhill not so much. Probably only one or two more workouts before LBL.

Saturday Mar 28, 2009 #

Walking/Hiking 4:00:00 [1] 10.0 mi (24:00 / mi)

Walking around Copenhagen all day...

Friday Mar 27, 2009 #

Running 32:00 [3] 4.0 mi (8:00 / mi)

Last day running in Denmark, actually kind of surprised at how tired my legs felt this morning. It's the first time I've run 4 days in a row for a while, but I wasn't pushing it nor was I going all that fast...

Thursday Mar 26, 2009 #

Running 45:00 [3] 5.5 mi (8:11 / mi)

Wednesday Mar 25, 2009 #

Running 40:00 [3] 5.0 mi (8:00 / mi)

Tuesday Mar 24, 2009 #

Running 32:00 [3] 4.0 mi (8:00 / mi)

Sunday Mar 22, 2009 #

Road Bike 4:00:00 [3] 58.0 mi (14.5 mph)

First long ride on the new bike. Still feel a little stretched, but good. I'm pretty sure I'll get used to it. If not, a new stem will take care of it.

Friday Mar 20, 2009 #

Running (Trail) 50:00 [3] 6.0 mi (8:20 / mi)

Thursday Mar 19, 2009 #

Road Bike (Nebo - B group) 1:30:00 [4] 26.0 mi (17.3 mph)

First ride on the new (used) bike. Feels great to have one that fits. Way easier to get in the drops for longer periods of time. Felt good and actually spent some time pulling with the B group.

Wednesday Mar 18, 2009 #

Note
(rest day)

Another rest day, but this time due to new bike! Got it assembled before dark, but no cooperation from the weather as it was storming. Looks like the maiden voyage will be tomorrow. Can't wait!

Tuesday Mar 17, 2009 #

Road Bike (Nebo) 1:25:00 [4] 26.0 mi (18.4 mph)

Monday Mar 16, 2009 #

Note
(rest day)

Wanted to ride today, but bikes, pedals, shoes and cleats didn't cooperate. Didn't get everything good to go until dark so I ran a mile and a half out of frustration with the dog. The dog enjoyed it...

Running warm up/down 11:00 [3] 1.25 mi (8:48 / mi)
shoes: Speedcross

Sunday Mar 15, 2009 #

Note
(rest day)

Relaxing and resting after a good effort at the rogaine yesterday.

Saturday Mar 14, 2009 #

Event: Conquer the Crossroads Rogaine
 

O-Meet/Nav race (6hr Rogaine) 6:00:00 [4] 21.0 mi (17:09 / mi) +3281ft 14:56 / mi
shoes: Speedcross

Ran the 6 hour course with Eric Henricks. 519pts, 21 miles, 3000' climb, poor judgment on how long to get back. Probably could have scored a little better if we had not gotten aggressive with a 45 pt. control.

Thursday Mar 12, 2009 #

Road Bike warm up/down (Recovery) 45:00 [2]

Running warm up/down (Treadmill) 15:00 [2]

Core/Strength warm up/down 30:00 [1]

Wednesday Mar 11, 2009 #

Running intervals (treadmill speed work) 45:00 [4]

Stairmaster (Stepmill) 15:00 [3]

Core/Strength warm up/down 20:00 [1]

Tuesday Mar 10, 2009 #

Road Bike intervals 1:10:00 [4]

Core/Strength warm up/down 30:00 [1]

Monday Mar 9, 2009 #

Running 42:30 [3] 5.75 mi (7:23 / mi)
shoes: Speedcross

Stairmaster warm up/down 15:00 [1]

Sunday Mar 8, 2009 #

Note
(rest day)

Saturday Mar 7, 2009 #

Running (Pack run) 1:10:00 [3] 6.5 mi (10:46 / mi)
shoes: Speedcross

Friday Mar 6, 2009 #

Running 43:24 [3] 5.5 mi (7:53 / mi)
shoes: Speedcross

marott-holiday loop, actually felt pretty good. Faster pace than I expected.

Thursday Mar 5, 2009 #

Note
(injured) (rest day)

Back is better every day, but going to take it easy today and get back to it tomorrow.

Wednesday Mar 4, 2009 #

Road Bike intervals (Power cycle) 1:00:00 [4]
(injured)

Final 5 minute LT tests, 15% increase from start of class to 311 avg.

Tuesday Mar 3, 2009 #

Note
(injured)

Tweaked upper back, righ

Stairmaster warm up/down 1:00:00 [1]
(injured)

Tried to loosen up the back, moderately successful

Monday Mar 2, 2009 #

Road Bike intervals (Power Cycle) 1:15:00 [4]

warmup, 30 minutes zone 2, last 10 zone 3+, finished last minute steady over 300

Sunday Mar 1, 2009 #

Note
(rest day)

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