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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 31 days ending Jan 31, 2017:

activity # timemileskm+ft
  O-Meet/Nav3 25:02:23 60.57 97.48 8457
  Alpine Skiing4 22:15:11 88.03 141.67 51966
  Road Bike8 7:30:05 116.16 186.94 88
  Running6 3:50:55 23.21 37.35 579
  Stretch4 2:00:00
  Stairmaster3 2:00:00
  Total27 62:38:34 287.97 463.44 61090
  [1-5]26 59:40:04

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Tuesday Jan 31, 2017 #

6 PM

Road Bike (Trainer) 1:00:03 intensity: (16:53 @1) + (7:28 @2) + (26:34 @3) + (8:57 @4) + (11 @5) 20.07 mi (20.1 mph)
ahr:137 max:161 shoes: Scott Addict

Monday Jan 30, 2017 #

5 PM

Running 43:21 intensity: (2 @0) + (6:32 @1) + (17:03 @2) + (14:17 @3) + (5:26 @4) + (1 @5) 5.18 mi (8:22 / mi) +195ft 8:05 / mi
ahr:137 max:160

7 PM

Stretch (ROMWOD) 30:00 [3]

Pretty sure at one point I was going to get permanently stuck in full saddle.

Sunday Jan 29, 2017 #

11 AM

Running 47:52 intensity: (13 @0) + (9:25 @1) + (14:27 @2) + (15:19 @3) + (7:42 @4) + (46 @5) 5.35 mi (8:57 / mi) +201ft 8:38 / mi
ahr:137 max:163 shoes: Altra LP3.0 BY1

First run since before POCAR. Seem to have misplaced my running legs. (Such as they were.)
12 PM

Stretch (ROMWOD) 45:00 [3]

Holy smokes, the hips.
1 PM

Road Bike (Trainer) 1:00:09 intensity: (13:13 @1) + (15:23 @2) + (28:54 @3) + (2:39 @4) 18.94 mi (18.9 mph)
ahr:135 max:157 shoes: Scott Addict

Stretching helped a little with the pedal stroke.

Saturday Jan 28, 2017 #

1 PM

O-Meet/Nav 3:30:00 [1]

Mapping of EC East for flying pig. Apparently forgot how to dress for the cold when not working hard. Brrr...

Friday Jan 27, 2017 #

4 PM

Road Bike (Trainer) 1:00:06 intensity: (54:30 @1) + (4:37 @2) + (59 @3) 17.4 mi (17.4 mph)
ahr:114 max:145 shoes: Scott Addict

Thursday Jan 26, 2017 #

4 PM

Road Bike (Trainer) 1:00:17 intensity: (4 @0) + (36:00 @1) + (16:13 @2) + (6:59 @3) + (1:01 @4) 18.29 mi (18.2 mph)
ahr:122 max:154 shoes: Scott Addict

Tuesday Jan 24, 2017 #

9 AM

Alpine Skiing 4:58:23 [2]
ahr:77 max:106

Monday Jan 23, 2017 #

10 AM

Alpine Skiing 5:36:48 intensity: (2:00:56 @0) + (3:22:26 @1) + (4:28 @2) + (8:58 @3) 47.08 mi (8.4 mph) +27681ft
ahr:79 max:148

Sunday Jan 22, 2017 #

9 AM

Alpine Skiing 6:30:00 [3]

Saturday Jan 21, 2017 #

9 AM

Alpine Skiing 3:16:12 [1] 27.05 mi (8.3 mph) +17625ft
ahr:74 max:143

Day 1 at Beaver Creek. Decent snow, but hopefully more coming tonight.
C • Back on that horse... 6

Alpine Skiing 1:53:48 [1] 13.9 mi (7.3 mph) +6660ft
ahr:81 max:161

Wednesday Jan 18, 2017 #

7 PM

Road Bike 50:11 intensity: (21 @0) + (49:39 @1) + (11 @3) 12.73 mi (15.2 mph)
ahr:103 max:129

Stretch 25:00 [0]

Tuesday Jan 17, 2017 #

6 PM

Road Bike (Trainer) 40:00 [1]

Easy recovery spin on the trainer.
7 PM

Stretch 20:00 [0]

Doing my best to not tighten up too much. Ankle is surprisingly sore. Not too worried. Yet.

Monday Jan 16, 2017 #

Note
(rest day)

Sunday Jan 15, 2017 #

Note
(rest day)

Sore and tight in the knees and feet. Quads and hamstrings feel good, calves are sore. Ankle is disappointingly sore inside somewhere. Hoping it's scar tissue and not the arthritis that the surgeon promised me "later" in life.

Saturday Jan 14, 2017 #

10 AM

O-Meet/Nav (POCAR) 4:58:10 [3] 13.64 mi (21:52 / mi) +2675ft 18:26 / mi

Loop 1 - cold, rainy and wet

O-Meet/Nav (POCAR) 6:52:10 [3] 20.61 mi (20:00 / mi) +1922ft 18:23 / mi

POCAR - loop 2 - no rain, not as wet, marginally warmer

O-Meet/Nav (POCAR) 6:10:28 [3] 14.32 mi (25:52 / mi) +1515ft 23:31 / mi

POCAR loop 3 - ouch, had 35 good miles in me, this loop hurt

Thursday Jan 12, 2017 #

Running (Treadmill) 30:00 [2]

Esay run with some sprints at the end.

Wednesday Jan 11, 2017 #

Stairmaster (Stepmill) 40:00 [3]

Hills

Tuesday Jan 10, 2017 #

Stairmaster (Stepmill) 30:00 [3]

Cuz hills at POCAR

Monday Jan 9, 2017 #

Stairmaster 50:00 [3]

Some treadmill, then erg, then stepmill. Just trying to keep things in order for POCAR.

Sunday Jan 8, 2017 #

6 PM

Road Bike 55:53 intensity: (3:50 @0) + (51:55 @1) + (3 @2) + (5 @3) 13.01 mi (14.0 mph)
ahr:99 max:149

Saturday Jan 7, 2017 #

11 AM

O-Meet/Nav 3:31:35 intensity: (7:44 @0) + (2:16:32 @1) + (49:29 @2) + (13:08 @3) + (3:25 @4) + (1:17 @5) 12.0 mi (17:38 / mi) +2345ft 14:53 / mi
ahr:120 max:174

Wednesday Jan 4, 2017 #

6 PM

Road Bike 1:03:26 intensity: (2 @0) + (51:27 @1) + (9:50 @2) + (2:07 @3) 15.72 mi (14.9 mph) +88ft
ahr:112 max:148

Tuesday Jan 3, 2017 #

6 PM

Running 29:02 intensity: (12:59 @1) + (4:32 @2) + (5:45 @3) + (3:49 @4) + (1:57 @5) 3.5 mi (8:18 / mi)
ahr:132 max:163

Monday Jan 2, 2017 #

6 PM

Running 35:47 intensity: (18 @0) + (12:43 @1) + (6:27 @2) + (7:34 @3) + (7:10 @4) + (1:35 @5) 4.25 mi (8:25 / mi)
ahr:136 max:164

Sunday Jan 1, 2017 #

12 PM

Running 44:53 intensity: (17:20 @1) + (21:26 @2) + (6:02 @3) + (5 @4) 4.93 mi (9:07 / mi) +183ft 8:48 / mi
ahr:130 max:150

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