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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 7 days ending Jul 3, 2016:

activity # timemileskm+ft
  Road Bike2 4:16:48 72.72(17.0/h) 117.03(27.3/h) 2402
  Paddling/Erg3 2:30:00 5.41 8.7
  Running4 2:06:47 13.76(9:13) 22.14(5:44) 841
  Stairmaster1 1:03:47 2770
  Massage1 1:00:00
  Total9 10:57:22 91.89 147.88 6013
  [1-5]9 10:56:17

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MoTuWeThFrSaSu

Sunday Jul 3, 2016 #

1 PM

Paddling/Erg (Kayak Erg) 1:00:00 [3] 8.7 km (8.7 kph)

C • Erg 10

Stairmaster (Stepmill) 1:03:47 intensity: (17:01 @1) + (12:55 @2) + (18:59 @3) + (14:29 @4) + (23 @5) +2770ft
ahr:130 max:184

20# pack

Estimated climb off of 277 floors.

Saturday Jul 2, 2016 #

10 AM

Road Bike 2:30:40 intensity: (36 @0) + (2:20:57 @1) + (8:37 @2) + (30 @3) 36.17 mi (14.4 mph) +2123ft
ahr:105 max:143 shoes: C'Dale F29

Easy spinning on some small hills around home with 20# pack. Might be last time to ride the MTB befit CT depending on weather next week.

Running 36:57 intensity: (20:20 @1) + (14:27 @2) + (2:10 @3) 4.01 mi (9:13 / mi) +219ft 8:46 / mi
ahr:127 max:145

Short run, clunky and legs felt tired but decent all things considered.
7 PM

Paddling/Erg (Kayak Erg) 1:00:00 [3]

Friday Jul 1, 2016 #

8 AM

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

Final session till November follow up. Extra eversion and inversion work. All in all looks good though. Just gotta keep working out the scar tissue.

Really wish I could have that one turn to do over again on Christmas Eve...
6 PM

Running 34:11 intensity: (8 @0) + (13:36 @1) + (11:05 @2) + (8:37 @3) + (45 @4) 3.94 mi (8:41 / mi) +219ft 8:14 / mi
ahr:131 max:151

Running might almost feel normal again in time for CT.

Thursday Jun 30, 2016 #

5 PM

Road Bike 1:46:08 intensity: (3 @0) + (43:26 @1) + (14:08 @2) + (33:02 @3) + (14:49 @4) + (40 @5) 36.55 mi (20.7 mph) +279ft
ahr:129 max:163 shoes: Scott Addict

Started with the A group and actually felt pretty decent. Got a little too cocky with my pulls though and got dropped at about half way. Legs felt surprisingly good for a reasonably hard effort.

Wednesday Jun 29, 2016 #

6 PM

Running 27:02 intensity: (9 @0) + (21:28 @1) + (4:17 @2) + (1:08 @3) 3.06 mi (8:49 / mi) +105ft 8:33 / mi
ahr:122 max:148

7 PM

Paddling/Erg (Kayak Erg) 30:00 [2]

Tuesday Jun 28, 2016 #

6 PM

Running 28:37 intensity: (9 @0) + (28:27 @1) + (1 @3) 2.75 mi (10:25 / mi) +298ft 9:27 / mi
ahr:110 max:129

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