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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 31 days ending May 31, 2015:

activity # timemileskm+ft
  Adventure Race1 17:13:00
  Road Bike8 12:17:20 182.53(14.9/h) 293.75(23.9/h) 3372
  Running12 6:56:46 47.47(8:47) 76.4(5:27) 1617
  Core/Strength5 4:30:00
  O-Meet/Nav1 1:37:25 5.46(17:51) 8.79(11:05) 62418c
  Stairmaster1 20:05
  Total27 42:54:36 235.46 378.93 561418c
  [1-5]27 42:39:51

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Sunday May 31, 2015 #

5 PM

Running 50:59 intensity: (3 @0) + (5 @1) + (14:10 @2) + (27:33 @3) + (7:10 @4) + (1:58 @5) 6.74 mi (7:34 / mi) +176ft 7:23 / mi
ahr:147 max:180

Pretty confident that the first 6 minutes of HR readings are whack. Don't recall that first mile feeling like I was going to have a heart attack?
C • Monitor 3

Saturday May 30, 2015 #

Event: OCIN - Camp Craig / Camp Friedlander
 
8 AM

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

Two good sets of hip stuff along with normal core.
9 AM

Core/Strength 30:00 [1]

Thorough stretch after class.

Friday May 29, 2015 #

7 PM

Road Bike 1:10:36 intensity: (1:10:32 @1) + (4 @2) 20.84 mi (17.7 mph) +545ft
ahr:107 max:129 shoes: Step Mill

Easy recovery ride, but still kind of surprised at how low my HR stayed.

Thursday May 28, 2015 #

6 PM

Road Bike 1:52:13 intensity: (33:25 @1) + (21:59 @2) + (43:06 @3) + (11:50 @4) + (1:53 @5) 36.15 mi (19.3 mph) +285ft
ahr:136 max:171 shoes: Scott Addict

Started late with Greg, caught the B's, then the A's, then the A's went really really fast. Fell off and worked to pick up A stragglers and stay in front of B's, as usual with Greg doing 95% of the pulling. Almost stayed away. MUST get him a better MTB before Nationals...
C • no no 3

Wednesday May 27, 2015 #

6 PM

Running 40:48 intensity: (2:02 @1) + (19:55 @2) + (14:19 @3) + (2:26 @4) + (2:06 @5) 4.97 mi (8:13 / mi) +70ft 8:06 / mi
ahr:141 max:183 shoes: Salomon Mantra 2

Ugh, legs felt terrible to start, got marginally better during.

Tuesday May 26, 2015 #

Note

Chicago for work

Monday May 25, 2015 #

10 PM

Running 32:21 intensity: (12 @0) + (5:33 @1) + (10:44 @2) + (12:58 @3) + (2:54 @4) 3.79 mi (8:32 / mi) +214ft 8:06 / mi
ahr:140 max:166 shoes: Mantra S-Lab (9.5)

Sunday May 24, 2015 #

5 PM

Running 9:04 intensity: (4:03 @1) + (4:08 @2) + (49 @3) + (4 @4) 0.83 mi (10:55 / mi) +46ft 10:23 / mi
ahr:123 max:156 shoes: Mantra S-Lab (9.5)

Quick test jog with the 9.5 Mantras. Definitely need the extra room up front. Need to try the 9.5 in the SG's for AR.
6 PM

Running 52:21 intensity: (12:12 @1) + (13:50 @2) + (21:16 @3) + (4:38 @4) + (25 @5) 5.94 mi (8:49 / mi) +318ft 8:23 / mi
ahr:140 max:172 shoes: Salomon SLab SG (9.0)

Wanted to test out the 9.0 SG's to see if they might actually be my size for more than just O meets. Don't think so. Can definitely feel the difference between the 6mm drop on the Fellraisers and the 4 with the Labs. Like the 4 better.

Saturday May 23, 2015 #

12 PM

Road Bike 1:19:59 intensity: (2:05 @0) + (1:17:54 @1) 9.74 mi (7.3 mph) +366ft
ahr:89 max:121

Couple loops at Ft. Ben with Cristal. Starting to figure out how to ride the new bike.
5 PM

Running 44:42 intensity: (6:51 @1) + (9:39 @2) + (18:57 @3) + (9:11 @4) + (4 @5) 5.2 mi (8:36 / mi) +208ft 8:17 / mi
ahr:144 max:170

Thursday May 21, 2015 #

6 PM

Road Bike 1:49:55 intensity: (3:45 @0) + (1:03:20 @1) + (12:16 @2) + (15:12 @3) + (15:22 @4) 32.58 mi (17.8 mph) +289ft
ahr:121 max:167 shoes: Step Mill

Nebo, 2nd B group. Harder than I wanted for a bit but crash in the group in front of us slowed things down. Took it easy for last 8-10 miles.

Wednesday May 20, 2015 #

6 PM

Running (Treadmill intervals) 45:00 [3] 4.5 mi (10:00 / mi)

(forgot HR strap, again)
1 @ 8:15
1@ 7:45
.25 @ 6:00
2 min Z1
.25 @ 6:00
2 min Z1
.25 @ 5:42
2 min Z1
.25 @ 5:27
2 min Z1
1 @ 8:00

Despite the hard effort on the hills yesterday I felt like I could have gone a little harder. Stuck to the plan though, hopefully I'll have some legs for tomorrow evening's ride.

Tuesday May 19, 2015 #

6 AM

Core/Strength 1:00:00 [3]

6 PM

Road Bike 2:00:20 intensity: (1:21 @0) + (1:36:17 @1) + (10:28 @2) + (9:55 @3) + (2:19 @4) 27.75 mi (13.8 mph) +1124ft
ahr:113 max:161

Intervals on the hills. Oof.

Monday May 18, 2015 #

6 PM

Running 54:43 intensity: (7 @0) + (15:04 @1) + (30:03 @2) + (8:05 @3) + (1:24 @4) 6.17 mi (8:53 / mi) +273ft 8:31 / mi
ahr:134 max:165 shoes: Salomon Mantra 2

Sunday May 17, 2015 #

7 PM

Road Bike 1:32:29 intensity: (6:55 @0) + (1:25:34 @1) 16.93 mi (11.0 mph) +497ft
ahr:95 max:120

Ride with Cristal. Me on the MTB her on her road bike. Good match (for now, until she gets her bike legs back). WINDY.
C • mtb/road bike 1

Saturday May 16, 2015 #

10 AM

O-Meet/Nav (Robb Hill) 1:37:25 intensity: (37:21 @1) + (22:41 @2) + (29:41 @3) + (7:42 @4) 5.46 mi (17:51 / mi) +624ft 16:06 / mi
ahr:134 max:164 18c shoes: Salomon SLab SG (9.0)

Wet day. SG's did really well in the muck. I think size 9 is too small for AR, but worked well for an O meet. OK run overall. Got lured off course on the way to 7 by control from a different course, rookie mistake. Just got sloppy on 10 and drifted too far north missing the correct set of erosion gullies. Kind of knew I was doing it while I was doing it, but not confident enough to correct until I hit the trail. Other than that, I'm just a little too slow and sloppy on small route choices.

Friday May 15, 2015 #

6 PM

Running (Starkey) 34:47 intensity: (11 @0) + (10:27 @1) + (15:58 @2) + (7:49 @3) + (12 @4) + (10 @5) 3.82 mi (9:06 / mi) +227ft 8:37 / mi
ahr:133 max:170 shoes: Salomon SLab SG (9.0)

Easy run, legs pretty tired from yesterday

Thursday May 14, 2015 #

6 AM

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

Abs on reformer, strap work for hips, lunges on reformer.
6 PM

Road Bike (Nebo) 1:35:51 intensity: (18:13 @1) + (33:16 @2) + (33:14 @3) + (11:08 @4) 31.8 mi (19.9 mph) +200ft
ahr:139 max:167

First Nebo ride of the year. Rode out with the A group but did too much too soon and got popped. (Plus they're all faster than me.) Got caught up in the B group (Hoover Patrol) but the cross winds had them all over the place so I bailed. Solo TT into the winds for the second half. Yippee.

Wednesday May 13, 2015 #

Running 24:00 [3] 2.0 mi (12:00 / mi)

Ran through town with Ollie. Nothing like running with a 4.5 lb dog to prove you are secure in your manhood. Lots of stopping for petting. Of him, not me.

Saturday May 9, 2015 #

Adventure Race (Mission AR) 17:13:00 [3]

Meh. An uninspired trek section unfortunately made this course less than ideal. Bike mechanical and oppresive heat (during the aforementioned 20+k road trek/run no less) had us off our game a bit, but we still managed to score second and since AS already has a win, got the money towards Nationals. Raced really well as a team so that was a major positive.
C • Nice job 3

Thursday May 7, 2015 #

7 PM

Road Bike 55:57 [1] 6.73 mi (7.2 mph) +66ft
ahr:94 max:119

Loop at Town run with Cristal. Started the watch a little late. Trails were super dry and quick but took it easy. Her first time riding in a while, my first time on trails with the new bike.

Wednesday May 6, 2015 #

6 PM

Running 14:20 intensity: (6 @0) + (44 @1) + (4:19 @2) + (8:07 @3) + (1:04 @4) 1.79 mi (8:01 / mi) +66ft 7:45 / mi
ahr:144 max:159

Easy run to the gym.

Stairmaster 20:05 intensity: (3:25 @1) + (4:50 @2) + (7:00 @3) + (4:50 @4)
ahr:138 max:165

A little "uphill" work to get the legs ready for some hill climbing this weekend.
7 PM

Running 13:41 intensity: (1:01 @1) + (12 @2) + (6:19 @3) + (6:09 @4) 1.73 mi (7:55 / mi) +20ft 7:50 / mi
ahr:151 max:161

Run home from the gym.

Tuesday May 5, 2015 #

6 AM

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

Hip/piriformis stuff on the reformer. Supremely uncomfortable.

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