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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 30 days ending Jun 30, 2014:

activity # timemileskm+ft
  Adventure Race1 28:43:00
  Road Bike6 11:10:20 175.28(15.7/h) 282.09(25.2/h) 2346
  Running9 7:50:53 48.55(9:42) 78.13(6:02) 2025
  Core/Strength5 5:00:00
  Walking/Hiking2 4:11:40 2.59 4.17 82
  Massage3 2:45:00
  Stairmaster4 2:17:21
  Total28 61:58:14 226.42 364.39 4453
  [1-5]23 54:48:36
averages - sleep:7.3 weight:169lbs

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Saturday Jun 28, 2014 #

6 AM

Adventure Race race (Stubborn Mule) 28:43:00 [5]

Thursday Jun 26, 2014 #

6 PM

Road Bike 33:15 [1] 8.41 mi (15.2 mph) +475ft

Wednesday Jun 25, 2014 #

6 PM

Running 13:41 intensity: (2:37 @1) + (1:38 @2) + (8:22 @3) + (1:04 @4) 1.77 mi (7:45 / mi) +78ft 7:26 / mi
ahr:141 max:158

Stairmaster 21:17 intensity: (1:39 @1) + (6:58 @2) + (12:20 @3) + (20 @4)
ahr:139 max:156

Running 15:10 intensity: (55 @1) + (5:19 @2) + (7:12 @3) + (1:44 @4) 1.79 mi (8:27 / mi) +13ft 8:24 / mi
ahr:142 max:157

Sunday Jun 22, 2014 #

12 PM

Running 1:52:36 intensity: (3 @0) + (20:46 @1) + (18:47 @2) + (1:10:04 @3) + (2:56 @4) 10.76 mi (10:28 / mi) +329ft 10:10 / mi
ahr:140 max:159 shoes: Rapa Nui 2

20# pack. Lot's of sun, HOT.

Saturday Jun 21, 2014 #

5 PM

Road Bike 2:10:54 intensity: (1:19:53 @1) + (42:21 @2) + (7:16 @3) + (1:24 @4) 31.98 mi (14.7 mph) +545ft
ahr:124 max:162 shoes: Step Mill

Turkey Foot 30 miler
20# pack

Friday Jun 20, 2014 #

Core/Strength (sore) 1:00:00 [3]

12 PM

Massage (AIS) 1:00:00 [0]

More work on the hip flexor as well as some on the hips/glutes.

Thursday Jun 19, 2014 #

5 PM

Stairmaster (Step Mill) 45:00 [3]

Intervals

Wednesday Jun 18, 2014 #

Core/Strength 1:00:00 [3]

12 PM

Massage (AIS) 1:00:00 [0]

Got the left hip flexor worked pretty hard, already seems to be helping.

Tuesday Jun 17, 2014 #

Core/Strength 1:00:00 [3]

6 PM

Stairmaster (step mill) 40:00 [3]

Monday Jun 16, 2014 #

6 PM

Running 55:02 intensity: (16 @0) + (8:07 @1) + (14:26 @2) + (32:08 @3) + (5 @4) 6.07 mi (9:04 / mi) +306ft 8:39 / mi
ahr:139 max:156 shoes: Salomon Mantra 2

Sunday Jun 15, 2014 #

6 PM

Running 36:36 [3] 3.58 mi (10:13 / mi) +218ft 9:40 / mi
shoes: Rapa Nui 2

Saturday Jun 14, 2014 #

2 PM

Walking/Hiking 2:11:40 [0] 2.59 mi (50:50 / mi) +82ft 49:22 / mi
shoes: Rapa Nui 2

Setting course for Skiles meet.

Thursday Jun 12, 2014 #

5 PM

Road Bike 2:03:32 intensity: (2:06 @0) + (1:05:57 @1) + (2:41 @2) + (38:27 @3) + (14:08 @4) + (13 @5) 34.28 mi (16.6 mph) +296ft
ahr:125 max:171 shoes: Step Mill

Wednesday Jun 11, 2014 #

6 PM

Running 14:03 intensity: (8 @0) + (2:00 @1) + (4:47 @2) + (4:07 @3) + (2:24 @4) + (37 @5) 1.79 mi (7:51 / mi) +68ft 7:35 / mi
ahr:143 max:172 shoes: Salomon Mantra 2

Stairmaster (Stepmill) 31:04 intensity: (6:05 @1) + (11:19 @2) + (12:10 @3) + (1:30 @4)
ahr:138 max:162

warmup
5 1 minute intervals at single steps
5 1 minute intervals at double step
2 minute cool down
7 PM

Running 15:08 intensity: (1:23 @1) + (9:29 @2) + (4:16 @3) 1.8 mi (8:26 / mi) +12ft 8:23 / mi
ahr:137 max:148 shoes: Salomon Mantra 2

Tuesday Jun 10, 2014 #

6 AM

Core/Strength 1:00:00 [3]

Monday Jun 9, 2014 #

6 PM

Running 59:56 intensity: (9 @0) + (21:45 @1) + (35:14 @2) + (2:48 @3) 6.15 mi (9:44 / mi) +300ft 9:19 / mi
ahr:129 max:149 shoes: Rapa Nui 2

15# pack

Sunday Jun 8, 2014 #

9 AM

Note
slept:8.5 weight:166.5lbs

Saturday Jun 7, 2014 #

1 PM

Running 1:30:25 intensity: (27:28 @1) + (55:41 @2) + (7:16 @3) 8.84 mi (10:14 / mi) +462ft 9:45 / mi
ahr:131 max:148 shoes: Rapa Nui 2

13# pack, MS1. Tried to go in the heat of the day but it really wasn't all that bad. Really digging the new Hoka's.
3 PM

Road Bike 2:30:58 intensity: (1:28:06 @1) + (58:11 @2) + (4:41 @3) 32.3 mi (12.8 mph) +565ft
ahr:126 max:149 weight:166.5lbs shoes: Step Mill

Turkey Foot Gravel route. Looong straight shots of gravel. Kinda windy so that made up for the flatness a little. 15# pack.

Friday Jun 6, 2014 #

Note
slept:7.0 weight:171lbs (rest day)

Thought about running after work, but played croquet and ate pizza instead.

Thursday Jun 5, 2014 #

6 AM

Note
slept:6.75 weight:170.5lbs

7 AM

Core/Strength (PIlates) 1:00:00 [3]

jumps
wonder-chair
reformer
TRX
5 PM

Road Bike 1:50:33 intensity: (29 @0) + (55:01 @1) + (11:38 @2) + (39:51 @3) + (3:34 @4) 33.94 mi (18.4 mph) +204ft
ahr:125 max:159 shoes: Step Mill

Starting to really feel the cleat bolts through the soles of my shoes. Beyond time for a new pair...

Wednesday Jun 4, 2014 #

Note
slept:7.0 weight:169lbs

6 PM

Walking/Hiking 2:00:00 [0]

Walked Skiles Test with Robert Pumphrey working on courses for the 6/15 ICO meet.

Tuesday Jun 3, 2014 #

5 PM

Road Bike 2:01:08 intensity: (9:21 @0) + (53:49 @1) + (11:43 @2) + (23:22 @3) + (22:53 @4) 34.37 mi (17.0 mph) +261ft
ahr:124 max:167 weight:170.5lbs shoes: Step Mill

Monday Jun 2, 2014 #

6 PM

Massage warm up/down 45:00 [0]

2 miles in 15:15 on the treadmill, 15 minutes in the sauna and stretch.

Sunday Jun 1, 2014 #

5 PM

Running 58:16 intensity: (26 @0) + (29:22 @1) + (26:07 @2) + (2:21 @3) 5.99 mi (9:43 / mi) +239ft 9:22 / mi
ahr:125 max:148

New route, lucked in to almost exactly 6 miles. STILL tired legs. Felt OK till I tried to move faster at which point I got a big "uh - uh".

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