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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 31 days ending Aug 31, 2016:

activity # timemileskm+ft
  Running15 10:05:57 69.08(8:46) 111.17(5:27) 2312
  Road Bike6 6:54:08 129.63(18.8/h) 208.62(30.2/h) 499
  Massage1 1:30:00
  Paddling/Erg1 1:00:46 5.34(5.3/h) 8.6(8.5/h)
  O-Meet/Nav1 39:21 2.94(13:23) 4.73(8:19) 178
  Total23 20:10:12 206.99 333.12 2989
  [1-5]23 20:06:03
averages - sleep:7.1 rhr:45 weight:162.8lbs

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Wednesday Aug 31, 2016 #

6 PM

Paddling/Erg (Kayak Erg) 1:00:46 intensity: (1:42 @0) + (58:53 @1) + (11 @3) 8.6 km (8.5 kph)
ahr:91 max:116 shoes: P1 kayak erg

First real workout with the elbow. Stiff and a little sore, but not bad.

Tuesday Aug 30, 2016 #

6 PM

O-Meet/Nav 39:21 intensity: (37:19 @1) + (2:00 @2) + (2 @3) 2.94 mi (13:23 / mi) +178ft 12:40 / mi
ahr:104 max:138 shoes: Altra LP3.0 BY1

Technically nav, because I had a map, but not exactly challenging. Jumping in and out of van to beat the rain.

Monday Aug 29, 2016 #

6 PM

Running 34:48 intensity: (4 @0) + (9:23 @1) + (5:03 @2) + (10:53 @3) + (7:00 @4) + (2:25 @5) 3.99 mi (8:43 / mi) +223ft 8:17 / mi
ahr:139 max:167

Sunday Aug 28, 2016 #

12 PM

Running 1:00:47 intensity: (5 @0) + (10:37 @1) + (3:29 @2) + (9:04 @3) + (31:47 @4) + (5:45 @5) 6.21 mi (9:47 / mi) +312ft 9:21 / mi
ahr:146 max:164

Pretty hot and brutal. Definite rider on the struggle bus.

Saturday Aug 27, 2016 #

Event: OCIN - St Patrick's County Park & Madeline Bertrand County Park
 
4 PM

Running 36:19 intensity: (1:00 @0) + (8:47 @1) + (4:42 @2) + (16:35 @3) + (5:15 @4) 4.0 mi (9:05 / mi) +225ft 8:37 / mi
ahr:134 max:158 shoes: Altra LP3.0 BY1

Paused the watch to bushwhack through downed tree on the trail, forgot to restart for a while.

Friday Aug 26, 2016 #

6 AM

Note
rhr:46 slept:7.5 weight:164.5lbs

Surprisingly don't seem to be dehydrated from the sweat fest of a ride yesterday.

Thursday Aug 25, 2016 #

6 AM

Note
rhr:45 slept:7.25 weight:163.5lbs

5 PM

Road Bike 1:39:45 intensity: (41:48 @1) + (4:45 @2) + (18:20 @3) + (24:57 @4) + (9:55 @5) 35.56 mi (21.4 mph) +249ft
ahr:134 max:169 shoes: Scott Addict

Mostly surfed the A group but did a little work to keep myself respectable.

Feet were a LOT better this week. I at least didn't make them any worse.
6 PM

Note

Finally got next section of CBT race report completed.

Cowboy Tough

Wednesday Aug 24, 2016 #

6 AM

Note
rhr:42 slept:5.5 weight:164lbs

6 PM

Running 1:01:30 intensity: (10 @0) + (10:03 @1) + (5:08 @2) + (10:25 @3) + (27:11 @4) + (8:33 @5) 7.39 mi (8:19 / mi) +136ft 8:11 / mi
ahr:145 max:164 shoes: Altra Instinct BG1

Tuesday Aug 23, 2016 #

6 AM

Note
rhr:42 slept:7.0 weight:164lbs (rest day)

Monday Aug 22, 2016 #

6 AM

Note
rhr:45 slept:7.0 weight:164lbs

6 PM

Running 35:56 intensity: (7 @0) + (23:27 @1) + (7:42 @2) + (3:13 @3) + (1:27 @4) 3.99 mi (9:00 / mi) +211ft 8:35 / mi
ahr:125 max:155 shoes: Altra LP3.0 BY1

Sunday Aug 21, 2016 #

9 AM

Note
rhr:46 slept:8.5 weight:161lbs

2 PM

Running 41:30 intensity: (4 @0) + (31:53 @1) + (6:47 @2) + (2:46 @3) 4.11 mi (10:06 / mi) +399ft 9:15 / mi
ahr:123 max:143 shoes: Altra LP3.0 BY1

Saturday Aug 20, 2016 #

Event: Thunder Rolls 24-Hr AR
 
8 AM

Running 1:08:07 intensity: (15:47 @1) + (15:25 @2) + (36:26 @3) + (29 @4) 7.37 mi (9:15 / mi) +135ft 9:05 / mi
ahr:136 max:151 rhr:48 slept:7.0 weight:159.5lbs shoes: Altra Instinct BG1

Did my best to be there in spirit with ITERA racers. Don't think a slow leisurely run in gentle, warm (vertical) rain was a very good effort though. Sorry guys.

Feet still tingly. If they're getting better it's very slowly.

Friday Aug 19, 2016 #

7 AM

Note
weight:161.5lbs

4 PM

Massage (Massage) 1:30:00 [1]

Full body deep tissue. Needed that. Need more of that.

Thursday Aug 18, 2016 #

5 PM

Road Bike 1:37:20 intensity: (39:38 @1) + (19:28 @2) + (17:52 @3) + (13:08 @4) + (7:14 @5) 35.09 mi (21.6 mph) +250ft
ahr:132 max:171

Wednesday Aug 17, 2016 #

7 PM

Road Bike 1:04:54 intensity: (22:13 @1) + (12:44 @2) + (18:53 @3) + (10:30 @4) + (34 @5) 19.41 mi (17.9 mph)
ahr:133 max:164

Slightly better effort tonight, shin still a no go for running so more bike.

Tuesday Aug 16, 2016 #

Event: ITERA Ireland (ARWS)
 
6 PM

Running 10:53 intensity: (9 @0) + (10:43 @1) + (1 @3) 1.08 mi (10:05 / mi) +11ft 9:59 / mi
ahr:99 max:118 shoes: Altra Instinct BG1

Failed attempt at a run, had to stop after half a mile. Tweaked something in my left shin. Apparently the ankle was feeling left out of the injury parade. Likely due to me not staying on top of the range of motion work.

Road Bike 31:57 intensity: (30:03 @1) + (1:51 @2) + (3 @3) 8.78 mi (16.5 mph)
ahr:104 max:139

Trying to salvage a workout of some kind.

Monday Aug 15, 2016 #

6 PM

Road Bike 1:00:12 intensity: (13 @0) + (57:10 @1) + (2:49 @2) 16.79 mi (16.7 mph)
ahr:108 max:139 shoes: Scott Addict

Got the computer working. Easy spin with just a couple pushes. Hard to get into a groove, not able to find a comfortable position with the arm.

Sunday Aug 14, 2016 #

6 PM

Road Bike (Trainer) 1:00:00 [3] 14.0 mi (14.0 mph)
shoes: Scott Addict

New shoes don't hurt, actually feel too big. Need insoles.

Unexpectedly, arm hurts when shifting. MTB will hopefully be better.

Estimated mileage

Friday Aug 12, 2016 #

6 PM

Running 24:49 intensity: (1 @0) + (5:46 @1) + (1:37 @2) + (1:52 @3) + (11:16 @4) + (4:17 @5) 3.11 mi (7:59 / mi) +106ft 7:44 / mi
ahr:145 max:169 shoes: Altra Instinct BG1

Oy. That was hot. Legs and stride slowly getting better, feet are meh.

Hopefully weather allows for some riding this weekend.

Tuesday Aug 9, 2016 #

6 PM

Running 1:03:13 intensity: (8:21 @1) + (3:41 @2) + (14:17 @3) + (35:02 @4) + (1:52 @5) 7.38 mi (8:34 / mi) +137ft 8:25 / mi
ahr:146 max:162 shoes: Altra Instinct BG1

I don't know if it's the lack of training volume or what (no cycling), but my Garmin told me I need 3 days for recovery... Does it know something I don't?
C • same 2

Monday Aug 8, 2016 #

6 PM

Running 24:54 intensity: (3 @0) + (6:59 @1) + (2:19 @2) + (8:43 @3) + (4:42 @4) + (2:08 @5) 3.12 mi (7:59 / mi) +108ft 7:44 / mi
ahr:139 max:170 shoes: Altra Instinct BG1

Testing the legs (feet) a little for some interval training. Almost there. Looking forward to being able to completely feel my toes again.
C • Toes 3

Saturday Aug 6, 2016 #

2 PM

Running 1:01:57 intensity: (8:21 @1) + (7:45 @2) + (14:43 @3) + (29:25 @4) + (1:43 @5) 7.34 mi (8:26 / mi) +135ft 8:18 / mi
ahr:145 max:163 shoes: Altra Instinct BG1

Friday Aug 5, 2016 #

8 PM

Running 25:51 intensity: (7 @0) + (5:32 @1) + (2:31 @2) + (6:18 @3) + (10:41 @4) + (42 @5) 3.11 mi (8:19 / mi) +105ft 8:03 / mi
ahr:142 max:162 shoes: Altra Instinct BG1

Thursday Aug 4, 2016 #

Note

Training is suffering due to the arm and feet, but at least I've been able to slowly chip away at an actual race report.

Cowboy Tough
C • Race Report 4
4 PM

Note

X-rays show nothing wrong with the feet, got a steroid shot in the right one (it's still pretty bad) so within a few days (and with the new bike shoes) hopefully I can start getting back to somewhat normal.

As long as I don't have to use my arm too much.

Wednesday Aug 3, 2016 #

6 PM

Running 39:38 intensity: (24 @0) + (6:26 @1) + (3:06 @2) + (11:32 @3) + (16:34 @4) + (1:36 @5) 4.88 mi (8:07 / mi) +69ft 8:01 / mi
ahr:144 max:162 shoes: Altra Instinct BG1

HOT

Garmin says 43 hours of recovery time is needed. Ouch. Apparently it's feelings were hurt for not being worn much the past few weeks.

Monday Aug 1, 2016 #

4 PM

Running (Treadmill) 15:45 [3] 2.0 mi (7:52 / mi)
shoes: Altra Instinct BG1

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