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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 28 days ending Feb 28, 2014:

activity # timemileskm+ft
  Core/Strength15 13:23:32
  Road Bike5 7:37:18 113.91(14.9/h) 183.32(24.1/h) 50
  Walking/Hiking1 2:47:22 4.83(34:38) 7.78(21:31) 1348
  Running5 2:25:25 14.08(10:20) 22.66(6:25) 358
  O-Meet/Nav1 1:45:00 7.56(13:53) 12.17(8:38) 421
  Total24 27:58:37 140.39 225.93 2177
  [1-5]24 27:04:11
averages - sleep:7 weight:176.2lbs

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Tuesday Feb 25, 2014 #

Note

California Trip 2/25-3/2

Monday Feb 24, 2014 #

6 AM

Core/Strength 1:00:00 [2]

Wednesday Feb 19, 2014 #

6 AM

Core/Strength 1:00:00 [2]
slept:6.5 weight:175lbs

A little more focus on range of motion and core today. Good thing because the legs needed a break.

Tuesday Feb 18, 2014 #

6 AM

Core/Strength 1:00:00 [3]
slept:6.0

Box jumps etc. have not gone away, did some different variations on the ab stuff this morning though.

Sunday Feb 16, 2014 #

11 AM

Road Bike 1:52:18 intensity: (1:51 @0) + (46:13 @1) + (35:34 @2) + (27:32 @3) + (1:08 @4) 28.3 mi (15.1 mph)
ahr:126 max:160

Saturday Feb 15, 2014 #

8 AM

Core/Strength 1:00:00 [3]

3 PM

Walking/Hiking 2:47:22 [1] 4.83 mi (34:38 / mi) +1348ft 27:24 / mi

Setting the north controls for the Yellowwood meet. Snow made for crazy slow going, more than one spill.

Friday Feb 14, 2014 #

6 AM

Core/Strength 1:00:00 [3]
slept:6.0

Another leg centric day, couple of near misses on the box jumps.

Thursday Feb 13, 2014 #

6 AM

Core/Strength 1:00:00 [3]

squat jumps, box jumps, burpees, endless flavors of lunges, etc. etc.
Ouch.

Core/Strength (foam roller, stretch) 20:00 [3]

Knee was better today but could have been the IB. Sticking with the roller and stretching until it's 100%
5 PM

Running 38:30 intensity: (17:01 @1) + (14:43 @2) + (1:43 @3) + (4:36 @4) + (27 @5) 3.96 mi (9:44 / mi) +205ft 9:16 / mi
ahr:134 max:172

Soft slippery snow makes for slow running. Still. Kinda forget what dirt feels like.

Wednesday Feb 12, 2014 #

6 AM

Core/Strength 1:00:00 [3]
slept:6.0

Leg heavy workout today, which was awesome. Threw in a set of box jumps along with the plyo and squat/lunge jumps. Next step is reportedly the "box jump burpee"...

Unfortunately the left knee is still feeling it, going to resort to some IB today to see if it helps tomorrow morning.

Core/Strength (foam roller) 15:00 [0]

Trying to stay disciplined on foam rolling twice a day. Didn't realize how tight the quads and ITB's have been.

Tuesday Feb 11, 2014 #

Running (treadmill) 20:00 [1] 2.35 mi (8:31 / mi)
ahr:137 max:193 slept:6.0 weight:178lbs shoes: Salomon Mantra 2

351 climb on the treadmill. Too dang cold to run outside, plus didn't feel like I had a lot in me.

Core/Strength (sauna) 10:00 [0]

Monday Feb 10, 2014 #

6 AM

Core/Strength 50:41 intensity: (39 @0) + (44:02 @1) + (6:00 @2)
ahr:94 max:138

Did the wicked tough squat pedals again today paired up with the switching lunge. Also the tough plyo set. Really liking that combination.
5 PM

Running 33:24 intensity: (38 @0) + (12:56 @1) + (10:14 @2) + (2:03 @3) + (7:17 @4) + (16 @5) 3.51 mi (9:31 / mi) +108ft 9:15 / mi
ahr:135 max:172 slept:6.5 weight:176lbs shoes: Salomon Mantra 2

Really REALLY freaking cold. Rock solid frozen foot printed snowy trail made for a tougher than normal loop.

Sunday Feb 9, 2014 #

11 AM

Road Bike 1:51:06 intensity: (51:53 @1) + (30:36 @2) + (24:56 @3) + (3:41 @4) 27.97 mi (15.1 mph)
ahr:125 max:162 slept:9.0 weight:175lbs

Day off yesterday seems to have really helped, felt strong today. Rode a full zone up most of the class. Left knee really bothered me when standing though.

Saturday Feb 8, 2014 #

Note
slept:10.0 weight:177lbs

Lazy morning but all the sleep felt awesome.

Friday Feb 7, 2014 #

6 AM

Core/Strength 1:12:45 intensity: (1:40 @0) + (1:07:19 @1) + (3:46 @2)
ahr:93 max:141

Got to do the killer plyo set again, but only once this time.

Thursday Feb 6, 2014 #

6 AM

Core/Strength 1:00:37 intensity: (10 @0) + (45:17 @1) + (10:00 @2) + (4:40 @3) + (30 @4)
ahr:107 max:156

Pretty tough plyometrics on two sets with the sandbell:
1 min bearcrawl/walking lunge
1 min squat-toss/standing broad jump
1 min long snap/sprint
1 min alligator walk/walking lunge
(1min rest/trying not to puke)

Rest of the workout was standard sore class

5 minutes or so with the foam roller on the quads and ITBs, knees have been a little sore, think it's just some mild tendonitis.
6 PM

Road Bike 1:08:41 intensity: (24:13 @0) + (36:24 @1) + (4:51 @2) + (3:13 @3) 16.81 mi (14.7 mph)
ahr:105 max:158

Good grief, seeing that much "0 intensity" time is discouraging considering how tough this class was...

Legs were heavy from morning workout.

Core/Strength 20:00 [1]

Wednesday Feb 5, 2014 #

6 PM

Running (Treadmill) 37:34 intensity: (24:34 @1) + (5:20 @2) + (7:10 @3) + (20 @4) + (10 @5) 2.5 mi (15:02 / mi)
ahr:114 max:169 (rest day) shoes: Salomon Mantra 2

2.5 miles on the treadmill easy, 20 minutes.
15 minutes in the sauna with some hamstring stretching

Tuesday Feb 4, 2014 #

5 AM

Core/Strength (sore) 59:22 intensity: (57:42 @1) + (1:40 @2)
ahr:97 max:139

6 PM

Road Bike 56:52 intensity: (32:21 @1) + (15:33 @2) + (8:58 @3) 12.91 mi (13.6 mph) +30ft
ahr:109 max:153

Core/Strength 20:00 [2]

slightly shortened core work session

Monday Feb 3, 2014 #

6 AM

Core/Strength (sore) 55:07 intensity: (54:17 @1) + (50 @2)
ahr:90 max:135

First time with the HR monitor in class, HR really didn't get up until the box work, then it got up pretty quickly. Spent a few extra minutes with the foam roller on the ITB's and piriformi which have been pretty tight the past couple weeks.
5 PM

Running 15:57 [1] 1.76 mi (9:02 / mi) +45ft 8:50 / mi

Indy was getting fussy so I took him for a quick run. Surprisingly the old guy wanted to do some sprints on the way home. Good balance to the "pee-intervals" we started with...

Sunday Feb 2, 2014 #

11 AM

Road Bike 1:48:21 intensity: (53:21 @1) + (37:24 @2) + (16:53 @3) + (43 @4) 27.92 mi (15.5 mph) +20ft
ahr:126 max:165

Saturday Feb 1, 2014 #

10 AM

O-Meet/Nav 1:45:00 intensity: (15 @0) + (30 @1) + (20:19 @2) + (1:16:09 @3) + (7:38 @4) + (9 @5) ** 7.56 mi (13:53 / mi) +421ft 13:12 / mi
ahr:147 max:169 shoes: Hoka Stinson

Stinsons do great for me on long stuff but not so well on a shorter faster event. Huge soles were pretty effective for skate skiing down the steep slopes though.

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