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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 31 days ending May 31, 2016:

activity # timemileskm+ft
  Road Bike8 14:50:35 242.6(16.3/h) 390.43(26.3/h) 4719
  Running13 7:49:41 50.47(9:18) 81.22(5:47) 801
  O-Meet/Nav3 7:39:39 13.81(33:17) 22.23(20:41) 3042
  Stairmaster4 3:00:11
  Massage1 1:00:00
  Walking/Hiking1 23:39 1.12(21:07) 1.8(13:07) 47
  Total27 34:43:45 308.0 495.68 8609
  [1-5]27 34:13:12
averages - sleep:7.3 rhr:49 weight:168.3lbs

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Tuesday May 31, 2016 #

Note
rhr:58 slept:6.0 weight:167.5lbs

6 PM

Stairmaster 1:06:42 intensity: (37:01 @1) + (18:48 @2) + (10:10 @3) + (43 @4)
ahr:122 max:155

Elliptical, Rowing Machine, Treadmill

Taking it easy so I'm able to do well with the surgeon and PT tomorrow.
8 PM

Note

I had thought that a regular ice pack was roughly equivalent to the cryo cuff. Wow was I wrong. One hour in the cryo cuff and my ankle looks the least swollen since before the surgery. This will now become a nightly activity.

Monday May 30, 2016 #

11 AM

Road Bike 2:46:43 intensity: (2:37:51 @1) + (7:13 @2) + (1:39 @3) 42.55 mi (15.3 mph) +755ft
ahr:118 max:146 rhr:57 slept:8.5 weight:168.5lbs shoes: C'Dale F29

Extended version of Saturday's gravel route. Thankfully with a lot less wind.

Sunday May 29, 2016 #

11 AM

Stairmaster 1:02:26 intensity: (19:51 @1) + (13:17 @2) + (17:18 @3) + (12:00 @4)
ahr:134 max:159 slept:8.0 weight:168lbs

Ankle still sore from the Friday run so no run today. Elliptical, step mill and rowing machine.
6 PM

Road Bike 1:39:18 intensity: (1:29:05 @1) + (8:49 @2) + (1:24 @3) 26.19 mi (15.8 mph) +1447ft
ahr:113 max:143 shoes: C'Dale F29

More time on the MTB hitting all the "hills" near home. Thankfully was able to get rid of all the creaks and squeaks.

Saturday May 28, 2016 #

10 AM

Road Bike 2:41:31 intensity: (7 @0) + (1:55:51 @1) + (40:07 @2) + (5:11 @3) + (15 @4) 38.43 mi (14.3 mph) +587ft
ahr:125 max:151 slept:7.5 weight:164lbs

When the wind is absolutely screaming out of the south one should really consider riding south FIRST.

Other than that and a crazy creaky bike, pretty good ride.

Friday May 27, 2016 #

Event: Happy Mutant - Iowa 3-Day AR
 
7 AM

Note
rhr:56 slept:5.5 weight:169.5lbs

6 PM

Running 1:08:22 intensity: (7 @0) + (6:16 @1) + (6:06 @2) + (7:52 @3) + (29:23 @4) + (18:38 @5) 7.4 mi (9:14 / mi) +135ft 9:05 / mi
ahr:151 max:167

First run that I've felt the heat, and it's not that hot. Good overall but ankle got just a little tight at the end. Still no brace though.

Wednesday May 25, 2016 #

7 PM

Running 34:11 intensity: (7 @0) + (16:18 @1) + (10:01 @2) + (4:09 @3) + (3:36 @4) 3.76 mi (9:05 / mi) +105ft 8:51 / mi
ahr:130 max:155

First run outside with no brace. I don't think I've ever been so vigilant with where my feet are going. Kept it short but it actually felt really good after a couple miles. Amazing the mental block the brace creates. I was finally able to get close to a running stride that feels kinda sorta like what I think is normal.

Tuesday May 24, 2016 #

7 PM

Road Bike 1:01:34 intensity: (1:01:01 @1) + (31 @2) + (2 @3) 16.57 mi (16.1 mph) +487ft
ahr:105 max:133 shoes: C'Dale F29

Easy ride on the MTB. First ride on the repaired frame. Didn't push it too hard as it was a road/gravel ride, but all seems good.

Monday May 23, 2016 #

5 PM

Running 57:59 intensity: (37:10 @1) + (20:49 @2) 6.0 mi (9:40 / mi) +93ft 9:31 / mi
ahr:124 max:138

Oy. That was miserable. Nothing in the legs at all.

Sunday May 22, 2016 #

3 PM

Road Bike 2:07:37 intensity: (1:47:36 @1) + (16:05 @2) + (3:05 @3) + (51 @4) 38.73 mi (18.2 mph) +552ft
ahr:120 max:157

Holy heck. Need to remember to check the wind speed along with the weather. 20-25 mph gusts from the north made for what felt like a 6 mile uphill. But, got to follow that up with an ego boosting section to the south.

Legs were flat. Felt like I was giving a good effort but the HR was not showing it.

Saturday May 21, 2016 #

9 AM

O-Meet/Nav 40:04 intensity: (4:29 @0) + (34:09 @1) + (22 @2) + (1:04 @3) 1.55 mi (25:51 / mi) +88ft 24:32 / mi
ahr:84 max:139

3 PM

O-Meet/Nav 26:29 intensity: (1:46 @0) + (24:42 @1) + (1 @3) 1.02 mi (25:57 / mi) +258ft 20:57 / mi
ahr:89 max:129

O-Meet/Nav 29:19 intensity: (56 @0) + (27:25 @1) + (23 @2) + (35 @3) 1.02 mi (28:44 / mi) +198ft 24:16 / mi
ahr:87 max:147

Friday May 20, 2016 #

1 PM

O-Meet/Nav 17:15 intensity: (15:21 @1) + (23 @2) + (33 @3) + (53 @4) + (5 @5) 0.4 mi (43:06 / mi) +234ft 27:45 / mi
ahr:118 max:166

O-Meet/Nav 1:07:56 intensity: (3:16 @0) + (1:03:42 @1) + (4 @2) + (54 @3) 1.69 mi (40:12 / mi) +540ft 30:51 / mi
ahr:89 max:140

O-Meet/Nav 2:11:38 intensity: (15:42 @0) + (1:53:51 @1) + (48 @2) + (1:17 @3) 3.17 mi (41:31 / mi) +720ft 34:10 / mi
ahr:85 max:137

O-Meet/Nav 2:26:58 intensity: (1:43 @0) + (2:16:44 @1) + (7:41 @2) + (45 @3) + (5 @4) 4.96 mi (29:38 / mi) +1004ft 24:52 / mi
ahr:98 max:152

Spent all afternoon and early evening setting controls for the meet on Saturday. First time for real off trail with the ankle. Didn't run at all but was surprised at how strong it felt. Only problem was on the uphills, don't have the range of motion to put the heel down, so I end up on my toes all the time.

Thursday May 19, 2016 #

Note

Travel home from Milwaukee

Wednesday May 18, 2016 #

6 PM

Running 18:07 intensity: (23 @0) + (7:13 @1) + (6:01 @2) + (2:48 @3) + (1:42 @4) 1.93 mi (9:23 / mi)
ahr:128 max:159

Tuesday May 17, 2016 #

6 AM

Running (Treadmill) 20:08 [3] 2.0 mi (10:04 / mi)
ahr:124 max:146

Slow easy jog to loosen the legs.

Monday May 16, 2016 #

Note

Travel to Milwaukee

Sunday May 15, 2016 #

9 AM

Running 42:40 intensity: (8:09 @1) + (4:18 @2) + (8:55 @3) + (20:43 @4) + (35 @5) 5.01 mi (8:31 / mi) +74ft 8:24 / mi
ahr:144 max:164

Something seems to have clicked today (not popped, thank God!) and I'm really really close to my normal stride. Still clunky awkward and uncomfortable, but at least a little quicker.

Saturday May 14, 2016 #

Event: MISSION 18hr AR
 
3 PM

Running 46:10 intensity: (22:35 @1) + (21:29 @2) + (47 @3) + (12 @4) + (1:07 @5) 5.0 mi (9:14 / mi) +70ft 9:07 / mi
ahr:128 max:168

High heart rate spike probably caused by the emergency Mexican food induced stop 0.5 miles from home...

Friday May 13, 2016 #

6 PM

Running 47:27 intensity: (29:43 @1) + (17:14 @2) + (30 @3) 5.01 mi (9:28 / mi) +75ft 9:20 / mi
ahr:124 max:146

Jet lag made it a bit tough to get started but a few days off due to travel seemed to have helped a bit. Ended up getting in longest run of the year. Slow but good.

Thursday May 12, 2016 #

Note

Travel home from Amsterdam. Way busier than expected so only one run while there. Would call it a rest week, but lack of sleep and quantity of Dutch beer makes that seem inappropriate.

Monday May 9, 2016 #

9 AM

Running (Treadmill) 26:30 [3] 3.0 mi (8:50 / mi)
ahr:137 max:164

Saturday May 7, 2016 #

Note

Travel to Amsterdam
7 PM

Running 30:35 intensity: (25:51 @1) + (4:32 @2) + (12 @3) 3.12 mi (9:47 / mi) +104ft 9:29 / mi
ahr:120 max:141

Thursday May 5, 2016 #

5 PM

Road Bike (Nebo B+) 1:39:53 intensity: (51:20 @1) + (5:59 @2) + (15:20 @3) + (22:36 @4) + (4:38 @5) 28.89 mi (17.4 mph) +326ft
ahr:128 max:164 shoes: Scott Addict

Decided at the last minute to ride with the second group. Gnarly cross winds combined with weak riders all crossing the center line to stay in the draft led to a lot of work for me. Good ride for the first group ride of the year, will feel better when I can do it with bike shoes.

Wednesday May 4, 2016 #

Note
rhr:43 slept:7.5 weight:170lbs

235 is starting to get wonky on HR readings while working out, not sure it's the best source for resting HR numbers.
5 PM

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

10 minutes WU on stairmaster, Ultrasound, ankle mobility, funky oval board strength thing, graston (ouch).
6 PM

Stairmaster (Stepmill) 21:03 [3]
ahr:116 max:147

Warm-up before the run. Ability to put weight on the forefoot and ability to push off is much much better.

Running 26:15 intensity: (5:32 @1) + (5:52 @2) + (9:44 @3) + (4:33 @4) + (34 @5) 2.97 mi (8:50 / mi)
ahr:138 max:166

Tuesday May 3, 2016 #

5 PM

Stairmaster (Eliptical) 30:00 [3]

Moderate/quick pace with a few legs only "sprints".

Running (Treadmill) 29:09 [3] 3.01 mi (9:41 / mi)
ahr:134 max:157 rhr:41 slept:6.5 weight:168.5lbs

Legs didn't feel great, had to take a few walking breaks, BUT completed my first brace free run, so that's a win.

Monday May 2, 2016 #

6 PM

Road Bike 48:29 intensity: (1:57 @0) + (40:14 @1) + (1:08 @2) + (50 @3) + (1:27 @4) + (2:53 @5) 12.14 mi (15.0 mph)
ahr:99 max:175 rhr:42 slept:7.5 weight:170lbs shoes: Scott Addict

Sunday May 1, 2016 #

10 AM

Road Bike 2:05:30 intensity: (1:35:20 @1) + (28:17 @2) + (1:47 @3) + (4 @4) + (2 @5) 39.1 mi (18.7 mph) +566ft
ahr:123 max:165 rhr:45 slept:8.5 weight:169lbs

Same loop as last Sunday, legs not quite as good though. Didn't expect the good weather this morning so I was glad to get the ride in..
2 PM

Walking/Hiking 23:39 [1] 1.12 mi (21:07 / mi) +47ft 20:19 / mi
ahr:85 max:128

Dog walk. Semi scouting running loop...

Running 22:08 intensity: (12:46 @1) + (9:11 @2) + (11 @3) 2.25 mi (9:50 / mi) +145ft 9:16 / mi
ahr:126 max:141

First outside run since surgery! After walking the dogs felt like giving it a shot. Took half a mile to get things sorted out then settled into a steady (slowish) pace. Really really wanted to keep going...

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