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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 28 days ending Feb 28, 2019:

activity # timemileskm+ft
  Road Bike10 13:50:02 209.44 337.06
  Running7 5:51:40 31.49(11:10) 50.68(6:56) 1598
  Stairmaster7 5:21:30 16.32 26.26
  Core/Strength16 4:10:29
  Stretch8 3:44:42
  O-Meet/Nav1 3:27:08 10.76(19:15) 17.32(11:58) 3066
  Paddling/Erg2 2:00:10 18.72(9.3/h) 30.13(15.0/h)
  Alpine Skiing1 1:30:05 20.27(13.5/h) 32.62(21.7/h) 21785
  MTB1 1:07:18 7.26(6.5/h) 11.68(10.4/h) 434
  Total42 41:03:04 314.27 505.77 26883
  [1-5]41 39:39:41
averages - rhr:45 weight:169.5lbs

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Thursday Feb 28, 2019 #

6 AM

Core/Strength 12:00 [1]
rhr:44 weight:169.9lbs

7 PM

Running (Treadmill) 45:32 intensity: (42:07 @1) + (51 @2) + (2:34 @3) 3.11 mi (14:38 / mi)
ahr:104 max:146

Stomach was off and ankle was hurting. Still managed a slow mile in the middle of some step incline walking but not much of a workout.

Wednesday Feb 27, 2019 #

6 AM

Core/Strength 12:00 [1]
rhr:45 weight:169.2lbs

Tuesday Feb 26, 2019 #

6 AM

Core/Strength 10:00 [1]
rhr:44 weight:171lbs

9 AM

Road Bike 21 [0]
ahr:50 max:54

6 PM

Stairmaster 30:05 intensity: (13 @0) + (8:42 @1) + (7:12 @2) + (8:53 @3) + (4:59 @4) + (6 @5) 1.72 mi (17:29 / mi)
ahr:135 max:160

Running 11:10 [1] 1.0 mi (11:10 / mi)
ahr:117 max:128

Decided to just take the ankle on an easy mile. Went ok. Way better than the past week. Wondering if the Altas are better for it?
7 PM

Stretch 30:00 [1]

Monday Feb 25, 2019 #

Note
rhr:44 weight:170.2lbs

6 PM

Road Bike (Trainer) 1:37:12 [1] 30.05 mi (18.5 mph)
ahr:113 max:126

Sunday Feb 24, 2019 #

Road Bike (Trainer) 1:04:00 [4]

Saturday Feb 23, 2019 #

9 AM

Stairmaster 30:00 [3] 1.71 mi (17:33 / mi)

Running (Treadmill) 15:00 [3] 1.2 mi (12:30 / mi)

Ankle not at all happy. Decided to bail and give it more rest.

Stairmaster 15:00 [3]

Checking to see how stairs affect the ankle. They don't. Totally fine.

Core/Strength 50:00 [3]

Pretty sure I'll be sore from this one.

Friday Feb 22, 2019 #

Core/Strength 20:00 [1]
rhr:44 weight:169.6lbs (rest day)

Thursday Feb 21, 2019 #

Core/Strength 16:00 [1]
rhr:44 weight:168.7lbs (rest day)

Wednesday Feb 20, 2019 #

Stretch 25:00 [1]

6 AM

Core/Strength 20:03 [1]
ahr:64 max:102 rhr:45 weight:170.2lbs

6 PM

Running 21:11 intensity: (15 @0) + (14:20 @1) + (34 @2) + (36 @3) + (4:04 @4) + (1:22 @5) 2.0 mi (10:35 / mi)
ahr:118 max:163

Major objection from the ankle.

Stairmaster 40:04 intensity: (9:37 @1) + (12:55 @2) + (15:47 @3) + (1:45 @4) 2.0 mi (20:02 / mi)
ahr:136 max:154

Running 20:02 intensity: (19:19 @1) + (43 @2) 2.08 mi (9:38 / mi)
ahr:120 max:132

Less objection.

Tuesday Feb 19, 2019 #

6 AM

Core/Strength 13:00 [1]
ahr:65 max:93 rhr:45 weight:170.2lbs

6 PM

Road Bike (Trainer) 1:36:47 intensity: (32 @0) + (1:23:00 @1) + (9:25 @2) + (2:36 @3) + (1:14 @4) 30.09 mi (18.7 mph)
ahr:117 max:155

Monday Feb 18, 2019 #

6 AM

Core/Strength 12:35 [1]
ahr:61 max:95 rhr:45 weight:169.8lbs (rest day)

Sunday Feb 17, 2019 #

11 AM

Road Bike 1:31:06 intensity: (13 @0) + (1:30:47 @1) + (6 @3) 25.11 mi (16.5 mph)
ahr:103 max:118

Stretch 50:00 [1]

Road Bike 41:55 intensity: (34:30 @0) + (6:05 @1) + (1:20 @3)
ahr:63 max:89

Saturday Feb 16, 2019 #

12 PM

Running 3:23:29 intensity: (1 @0) + (2:37:00 @1) + (41:35 @2) + (4:53 @3) 18.0 mi (11:18 / mi) +1598ft 10:26 / mi
ahr:123 max:146 rhr:46 weight:168.2lbs

Kind of a trainwreck of a run. Apparently got over inspired by a podcast with Colin O'Brady I was listening to while running. Decided to go 20 miles instead of 10. Not smart. The legs stopped cooperating at mile 12, (which happened to be about as far from the car as possible), and the ankle followed shortly after in spectacular fashion. Ended up shuffling back to the car mostly on roads for quite the "character building" experience.

Podcast was really good though.
C • I really enjoyed... 2

Friday Feb 15, 2019 #

6 AM

Core/Strength 11:03 [1]
ahr:67 max:100 rhr:45 weight:168.8lbs

5 PM

Stairmaster 30:20 intensity: (14 @0) + (8:39 @1) + (6:52 @2) + (8:05 @3) + (5:56 @4) + (34 @5) 1.73 mi (17:32 / mi)
ahr:136 max:161

Running 15:10 intensity: (2:29 @1) + (3:49 @2) + (4:36 @3) + (3:01 @4) + (1:15 @5) 1.81 mi (8:23 / mi)
ahr:141 max:164

Stretch 10:53 [1]
ahr:100 max:132

Thursday Feb 14, 2019 #

6 AM

Core/Strength 8:20 [1]
ahr:69 max:92 rhr:45 weight:169.8lbs

6 PM

Paddling/Erg (Erg) 1:00:05 intensity: (34 @0) + (59:29 @1) + (2 @3) 12.3 km (12.3 kph)
ahr:99 max:119

Sucked a little less this time.

Wednesday Feb 13, 2019 #

6 AM

Core/Strength 14:15 [1]
ahr:76 max:102 rhr:45 weight:169.8lbs

5 PM

Stairmaster 1:15:39 intensity: (10 @0) + (13:55 @1) + (7:52 @2) + (27:04 @3) + (24:05 @4) + (2:33 @5) 4.02 mi (18:49 / mi)
ahr:142 max:164

Earned 58 hours of rest this time.

Stretch 31:54 [1]
ahr:81 max:95

Tuesday Feb 12, 2019 #

6 AM

Core/Strength 13:13 intensity: (4:55 @0) + (8:12 @1) + (6 @3)
ahr:75 max:99 rhr:45 weight:169lbs

6 PM

Road Bike 1:23:26 intensity: (1:23:25 @1) + (1 @3) 25.02 mi (18.0 mph)
ahr:112 max:127

7 PM

Stretch 15:00 [1]

Monday Feb 11, 2019 #

Note
rhr:46 weight:170.1lbs

6 PM

Road Bike 1:18:01 intensity: (59 @0) + (1:16:49 @1) + (13 @3) 18.61 mi (14.3 mph)
ahr:84 max:94

Sunday Feb 10, 2019 #

10 AM

MTB 1:07:18 intensity: (9:53 @0) + (55:08 @1) + (2:17 @3) 7.26 mi (6.5 mph) +434ft
ahr:78 max:102

Fast and frozen quickly became snow covered and slippery.
6 PM

Road Bike 1:21:24 intensity: (39 @0) + (1:20:35 @1) + (8 @2) + (2 @3) 25.04 mi (18.5 mph)
ahr:111 max:130

Saturday Feb 9, 2019 #

Event: ICO Goat Races
 
11 AM

O-Meet/Nav 3:27:08 intensity: (1:31 @0) + (2:35:44 @1) + (35:43 @2) + (14:10 @3) 10.76 mi (19:15 / mi) +3066ft 15:10 / mi
ahr:120 max:149

Friday Feb 8, 2019 #

Note
rhr:46 weight:167.8lbs (rest day)

Thursday Feb 7, 2019 #

6 AM

Core/Strength 14:40 [1]
ahr:65 max:97 rhr:46 weight:169.5lbs

5 PM

Stairmaster 1:00:11 intensity: (13 @0) + (13:32 @1) + (10:54 @2) + (17:35 @3) + (16:28 @4) + (1:29 @5) 3.12 mi (19:17 / mi)
ahr:138 max:165

Garmin suggests 43 hours of recovery...
C • well that stairmaster... 2

Stretch 41:33 [1]
ahr:80 max:99

Wednesday Feb 6, 2019 #

6 AM

Core/Strength 13:20 intensity: (4:42 @0) + (8:18 @1) + (20 @3)
ahr:77 max:122 rhr:45 weight:169lbs

6 PM

Paddling/Erg 1:00:05 intensity: (38 @0) + (59:21 @1) + (6 @3) 17.83 km (17.8 kph)
ahr:89 max:112

Should probably do this more than once every 18 months.
C • Joy 2

Tuesday Feb 5, 2019 #

7 AM

Core/Strength 10:00 [1]
rhr:45 weight:168.8lbs

6 PM

Road Bike (Trainer) 1:30:02 intensity: (6 @0) + (1:29:55 @1) + (1 @3) 25.44 mi (17.0 mph)
ahr:104 max:119

Monday Feb 4, 2019 #

6 PM

Stairmaster 40:11 intensity: (1 @0) + (16:03 @1) + (13:21 @2) + (9:04 @3) + (1:42 @4) 2.02 mi (19:54 / mi)
ahr:129 max:157

Running 20:06 intensity: (4:01 @1) + (4:18 @2) + (6:37 @3) + (4:05 @4) + (1:05 @5) 2.29 mi (8:46 / mi)
ahr:140 max:163

Stretch 20:22 intensity: (20:21 @1) + (1 @3)
ahr:90 max:107

Sunday Feb 3, 2019 #

5 PM

Road Bike (Trainer) 1:45:48 intensity: (7 @0) + (1:41:03 @1) + (4:26 @2) + (12 @3) 30.08 mi (17.1 mph)
ahr:115 max:141

Friday Feb 1, 2019 #

8 AM

Alpine Skiing 1:30:05 intensity: (22:36 @0) + (50:39 @1) + (16:50 @3) 20.27 mi (13.5 mph) +21785ft
ahr:76 max:105

Ski school day part 1

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