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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 30 days ending Apr 30, 2014:

activity # timemileskm+ft
  Road Bike11 16:10:35 262.81(16.2/h) 422.94(26.1/h) 6922
  Core/Strength11 11:00:00
  Running7 5:20:24 33.02(9:42) 53.14(6:02) 1762
  Massage2 2:15:00
  O-Meet/Nav1 1:50:57 5.92(18:45) 9.53(11:39) 607
  Walking/Hiking1 1:00:00 3.0(20:00) 4.83(12:26)
  Stairmaster1 42:51
  Total34 38:19:47 304.74 490.43 9291
  [1-5]33 37:01:08
averages - weight:173.5lbs

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Tuesday Apr 29, 2014 #

6 AM

Core/Strength 1:00:00 [3]
weight:173.5lbs

Box Jumps! (etc.)

Monday Apr 28, 2014 #

6 AM

Core/Strength 1:00:00 [3]

6 PM

Stairmaster 42:51 intensity: (10 @0) + (22:41 @1) + (7:20 @2) + (11:40 @3) + (1:00 @4)
ahr:100 max:162

Sunday Apr 27, 2014 #

2 PM

Walking/Hiking 1:00:00 [1] 3.0 mi (20:00 / mi)

Completely wiped today, not sure why. Took it easy, walk with Cristal and Indy.

Saturday Apr 26, 2014 #

11 AM

O-Meet/Nav 1:50:57 intensity: (31:08 @1) + (25:06 @2) + (51:31 @3) + (3:12 @4) 5.92 mi (18:45 / mi) +607ft 17:05 / mi
ahr:134 max:159 shoes: Salomon Mantra SLAB

Added 15 minutes and about a mile as I started my watch late. I was actually running pretty hard to start.

Then, starting at control 5 the wheels came off, 8 to 9 was a disaster, and 16 was pretty awful too.

Awesome course though and great day to be out in the woods.
2 PM

Road Bike 2:13:27 intensity: (36:22 @1) + (37:57 @2) + (51:13 @3) + (7:07 @4) + (48 @5) 30.59 mi (13.8 mph) +2844ft
ahr:137 max:185 shoes: Step Mill

Some hill repeats to prepare for 3 State. Did NOT feel good on the steep stuff. Actually, didn't feel very good on any of the uphill parts. Not a good sign for next weekend.

Friday Apr 25, 2014 #

6 AM

Core/Strength 1:00:00 [3]

Thursday Apr 24, 2014 #

6 PM

Running 37:01 intensity: (7:09 @1) + (4:35 @2) + (16:07 @3) + (8:33 @4) + (37 @5) 3.97 mi (9:19 / mi) +213ft 8:52 / mi
ahr:138 max:178 shoes: Salomon Mantra SLAB

Wednesday Apr 23, 2014 #

6 AM

Core/Strength 1:00:00 [3]

Tuesday Apr 22, 2014 #

6 PM

Running 56:38 intensity: (2:04 @0) + (13:52 @1) + (27:15 @2) + (7:56 @3) + (5:19 @4) + (12 @5) 5.42 mi (10:27 / mi) +281ft 9:58 / mi
ahr:131 max:171 shoes: Hoka Stinson

Monday Apr 21, 2014 #

6 PM

Road Bike 1:45:00 [1] 27.0 mi (15.4 mph)
shoes: Step Mill

Recovery ride out to Fishback. Lost the track from my watch.

Sunday Apr 20, 2014 #

12 PM

Running 37:33 intensity: (12:18 @1) + (16:05 @2) + (4:11 @3) + (4:11 @4) + (48 @5) 3.85 mi (9:44 / mi) +217ft 9:15 / mi
ahr:135 max:186 shoes: Hoka Stinson

Legs didn't feel too bad from ride yesterday when I got up, but they were certainly flat on the run. Took it easy all the way.

Saturday Apr 19, 2014 #

9 AM

Road Bike 4:19:05 intensity: (1:48:21 @1) + (1:54:35 @2) + (35:37 @3) + (32 @4) 74.43 mi (17.2 mph) +2471ft
ahr:129 max:158 shoes: Step Mill

Ride from Grossart's down to Observatory by Robb Hill, Wilbur and back home. Thankfully Greg was there to do all the pulling.

Thursday Apr 17, 2014 #

6 AM

Core/Strength 1:00:00 [3]

5 PM

Road Bike 1:55:25 intensity: (57:42 @1) + (14:35 @2) + (31:01 @3) + (12:07 @4) 34.19 mi (17.8 mph) +259ft
ahr:126 max:162 shoes: Step Mill

Wednesday Apr 16, 2014 #

6 AM

Core/Strength 1:00:00 [3]

6 PM

Running 55:59 intensity: (16 @0) + (8:53 @1) + (25:09 @2) + (17:23 @3) + (4:14 @4) + (4 @5) 6.01 mi (9:19 / mi) +316ft 8:52 / mi
ahr:139 max:170 shoes: Hoka Stinson

Monday Apr 14, 2014 #

6 AM

Core/Strength 1:00:00 [2]

jump board again for all the reformer stuff

Sunday Apr 13, 2014 #

1 PM

Running 58:59 intensity: (7 @0) + (10:45 @1) + (12:17 @2) + (27:09 @3) + (8:41 @4) 5.97 mi (9:53 / mi) +313ft 9:25 / mi
ahr:141 max:168 shoes: Hoka Stinson

2 PM

Road Bike 1:11:46 intensity: (19:23 @1) + (36:09 @2) + (14:32 @3) + (1:42 @4) 19.99 mi (16.7 mph) +738ft
ahr:134 max:162 shoes: Step Mill

tired legs + strong wind = oof

Saturday Apr 12, 2014 #

8 AM

Core/Strength 1:00:00 [2]

jump board on all the reformer sets
9 AM

Running 36:39 intensity: (4:06 @1) + (9:55 @2) + (16:50 @3) + (5:48 @4) 3.9 mi (9:23 / mi) +215ft 8:55 / mi
ahr:143 max:162 shoes: Hoka Stinson

1 PM

Road Bike 1:08:16 intensity: (22 @0) + (1:02:07 @1) + (4:53 @2) + (54 @3) 16.71 mi (14.7 mph) +590ft
ahr:112 max:149

Friday Apr 11, 2014 #

7 PM

Running 37:35 intensity: (3:59 @1) + (13:13 @2) + (13:50 @3) + (6:27 @4) + (6 @5) 3.89 mi (9:40 / mi) +208ft 9:12 / mi
ahr:142 max:169 shoes: Hoka Stinson

Tuesday Apr 8, 2014 #

Note

Baltimore - FSS
3 PM

Massage (AIS) 1:00:00 [3]

Sunday Apr 6, 2014 #

4 PM

Road Bike 1:00:03 intensity: (6 @0) + (59:44 @1) + (13 @2) 16.77 mi (16.8 mph) +20ft
ahr:103 max:138

Saturday Apr 5, 2014 #

8 AM

Core/Strength 1:00:00 [2]

3 PM

Road Bike 1:00:03 intensity: (40:03 @1) + (18:45 @2) + (1:15 @3) 17.31 mi (17.3 mph)
ahr:116 max:149

Thursday Apr 3, 2014 #

6 AM

Core/Strength 1:00:00 [2]

3 PM

Massage warm up/down (AIS with Keith C) 1:15:00 [0]

Great AIS session with Keith Caskey at Indy Muscle Therapy. Learned two things: 1)I'm event tighter/stiffer than I expected and 2)I can probably see some significant gain to performance and recovery if I stick with this.
5 PM

Road Bike 31:10 intensity: (29:53 @1) + (1:17 @2) 8.59 mi (16.5 mph)
ahr:104 max:138

Wednesday Apr 2, 2014 #

6 AM

Core/Strength 1:00:00 [2]

6 PM

Road Bike 35:03 intensity: (17 @0) + (34:46 @1) 9.16 mi (15.7 mph)
ahr:97 max:112

Tuesday Apr 1, 2014 #

6 PM

Road Bike 31:17 intensity: (17 @0) + (31:00 @1) 8.05 mi (15.4 mph)
ahr:95 max:112

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