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Training Log Archive: Garrison

In the 7 days ending Jun 20, 2016:

activity # timemileskm+ft
  Road Bike3 9:03:57 146.45(16.2/h) 235.69(26.0/h) 2139
  Running2 2:00:22 11.45(10:31) 18.43(6:32) 280
  Massage1 1:00:00
  Paddling/Erg1 45:00
  Total7 12:49:19 157.9 254.11 2419
  [1-5]7 12:48:54
averages - sleep:6.9 rhr:45 weight:166.3lbs

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Sunday Jun 19, 2016 #

Event: North Central Sprint Event II
 
10 AM

Running 15:11 intensity: (12:20 @1) + (2:49 @2) + (2 @3) 1.7 mi (8:56 / mi) +12ft 8:52 / mi
ahr:120 max:138

Warm up before running the sprint courses. Legs are definitely tired from yesterday, bit not as bad as I expected.

Running 29:32 intensity: (1:22 @1) + (4:50 @2) + (17:26 @3) + (5:54 @4) 2.81 mi (10:31 / mi) +14ft 10:28 / mi
ahr:144 max:157

Advanced course 1

Running 36:54 intensity: (4:39 @1) + (9:33 @2) + (19:25 @3) + (3:17 @4) 3.0 mi (12:18 / mi) +40ft 12:09 / mi
ahr:139 max:155

Advanced course 2

Advanced Course 1 - Splits

Advanced Course 2 - Splits

Saturday Jun 18, 2016 #

8 AM

Road Bike 5:35:36 intensity: (4 @0) + (5:10:53 @1) + (23:52 @2) + (47 @3) 82.31 mi (14.7 mph) +1148ft
ahr:119 max:143

Found a 90ish mostly gravel ride online that starts with the ride I've been doing. Pretty cool route for a lot of flat Indiana corn fields. Just my luck the wind picked up from the east making for a nice solid head wind starting around mile 60 or so. Had to cut a little out to get home on time.

Legs were tired but did ok for my longest ride in a while.

Friday Jun 17, 2016 #

6 PM

Running 38:45 intensity: (8 @0) + (21:28 @1) + (16:43 @2) + (26 @3) 3.94 mi (9:50 / mi) +214ft 9:21 / mi
ahr:126 max:142

Legs were a bit tired from the ride yesterday. Run was slow awkward and generally uncomfortable, but it was my first trail run with no brace since December. Pretty much the last box to tick other than just getting stronger and faster.

Thursday Jun 16, 2016 #

Note
rhr:43 slept:6.75 weight:166lbs

5 PM

Road Bike 1:40:20 intensity: (3 @0) + (41:02 @1) + (9:38 @2) + (22:18 @3) + (21:06 @4) + (6:13 @5) 34.94 mi (20.9 mph) +261ft
ahr:132 max:170 shoes: Scott Addict

Wednesday Jun 15, 2016 #

6 AM

Note
rhr:48 slept:7.0 weight:167lbs

Posted race summary. New record for turn around time on race report/summary and first one I've done in a few years.
C • Link? 4
4 PM

Massage (Ankle PT) 1:00:00 [1]

Aggressive ROM stuff again and some dynamic motion stuff too. Jump squats, lunges with twist etc. Anything to force me into the front of the ankle.
6 PM

Paddling/Erg 45:00 [3]
shoes: P1 kayak erg

Tuesday Jun 14, 2016 #

6 AM

Note
rhr:45 slept:7.0 weight:166lbs

6 PM

Road Bike 1:48:01 intensity: (10 @0) + (1:05:17 @1) + (12:53 @2) + (10:17 @3) + (16:55 @4) + (2:29 @5) 29.2 mi (16.2 mph) +730ft
ahr:125 max:167

Intervals. Ouch.

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