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Training Log Archive: Garrison

In the 1 days ending Apr 28, 2016:

activity # timemileskm+ft
  Massage2 1:20:00
  Stairmaster1 35:22
  Swimming1 15:00 0.37(40:34) 0.6(25:13)
  Running1 9:31 1.0(9:31) 1.61(5:55)
  Total3 2:19:53 1.37 2.2
  [1-5]3 2:19:33

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Th

Thursday Apr 28, 2016 #

7 AM

Massage (ankle stuff/rehab) 1:00:00 [1]

Holy heck, I really want to put an intensity higher than 0 for this one. Saw the official PT guy today and he really gave my ankle the business. Pretty aggressive mobility work and a lot more strength stuff (no brace). Left me pretty sore but with a lot more confidence about my progress.

(Based on the amount of balance and strength work I did and how the ankle feels four hours later, I'm giving myself a 1 on this one...)
5 PM

Stairmaster (Elliptical) 35:22 intensity: (20 @0) + (13:10 @1) + (8:57 @2) + (10:45 @3) + (2:10 @4)
ahr:129 max:155

Running (treadmill) 9:31 intensity: (1:26 @1) + (4:50 @2) + (3:10 @3) + (5 @4) 1.0 mi (9:31 / mi)
ahr:135 max:150

Wasn't sure how this would feel after the ankle work this morning. Took a bit but loosened up and worked out most of the kinks.
6 PM

Massage (ankle stuff) 20:00 [1]

Lots of heel raises, balance work, stretch and mobility in the hot tub before swimming

Swimming 15:00 [3] 0.37 mi (40:34 / mi)

26 lengths then ran out of time.

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