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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 30 days ending Sep 30, 2014:

activity # timemileskm+ft
  Road Bike19 25:29:38 384.32 618.51 5394
  Adventure Race1 15:52:00
  Running12 7:40:36 50.65(9:06) 81.52(5:39) 1825
  Core/Strength3 3:00:00
  Total35 52:02:14 434.98 700.03 7219
  [1-5]34 51:04:53
averages - weight:163.4lbs

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Tuesday Sep 30, 2014 #

Running (Starkey) 26:38 [3] 3.0 mi (8:53 / mi)

Easy 3ish miles in Starkey (no Suunto, no mileage)
4 PM

Road Bike 49:21 [2] 12.79 mi (15.6 mph) +301ft

Monday Sep 29, 2014 #

4 PM

Road Bike 41:58 [0] 12.75 mi (18.2 mph) +315ft

Tried Strava for tracking ride due to still no Suunto.

Sunday Sep 28, 2014 #

12 PM

Running 33:27 [3] 4.0 mi (8:22 / mi)
shoes: Salomon Mantra 2

1 PM

Road Bike 1:01:00 [3]

Watch still not back from waynesville Hampton Inn, so not sure on distance. Pretty easy ride with some hills.

Saturday Sep 27, 2014 #

10 AM

Road Bike 2:00:00 [3] 15.0 mi (7.5 mph)

Trails at ft Ben with Grossarts. Always forget how great these trails are.

Friday Sep 26, 2014 #

6 PM

Running (Starkey ) 34:34 [3] 4.0 mi (8:39 / mi)
shoes: Salomon Mantra 2

Thursday Sep 25, 2014 #

Road Bike (Nebo ) 1:27:00 [3] 30.0 mi (20.7 mph)
shoes: Step Mill

Started with the A group but flatted north of 32. Rose with the third group the rest of the way, took lots of pulls with Greg.

Monday Sep 22, 2014 #

6 PM

Road Bike 1:00:00 [1]
weight:162.5lbs

Easy spin to flush the legs. Tick bites were crazy annoying, but bearable.

Sunday Sep 21, 2014 #

Note
weight:162.5lbs

No training today. Too doped up on Benadryl and the tick bites are driving me nuts.

Saturday Sep 20, 2014 #

Event: The Berryman Adventure
 
7 AM

Adventure Race race (Berryman) 15:52:00 [4]

Tough course and hot humid weather made this one a doozy. All capped off by getting mauled by seed ticks.

First big land nav went pretty clean until 23. Broad spur with crappy sight lines. Missed it on the first try. And the second, and the third etc. etc. Finally got it on the last ditch effort but lost 45+ minutes. Finished that section an hour back of the first two teams.

Kept our heads down and kept it clean on the nav and kept plugging away. No one cleared, so strategy played in at the end. I feel like we had a good one and executed well. Bushwhacker/WEDALI ended up with a mechanical which certainly cost them. Ended up pulling out an unexpected win.

Time to get some steroids for the tick bites...

Thursday Sep 18, 2014 #

6 PM

Road Bike 58:37 intensity: (4:47 @0) + (52:02 @1) + (1:07 @2) + (24 @3) + (17 @4) 14.19 mi (14.5 mph) +322ft
ahr:108 max:230 shoes: Step Mill

C • mechanical 1

Wednesday Sep 17, 2014 #

6 PM

Road Bike 1:01:43 intensity: (3:31 @0) + (58:12 @1) 17.05 mi (16.6 mph)
ahr:102 max:127 shoes: Step Mill

Tuesday Sep 16, 2014 #

6 PM

Running 34:32 intensity: (13:55 @1) + (10:47 @2) + (8:08 @3) + (1:29 @4) + (13 @5) 3.9 mi (8:51 / mi) +218ft 8:25 / mi
ahr:134 max:178 shoes: Salomon Mantra SLAB

Monday Sep 15, 2014 #

6 PM

Road Bike 1:00:07 [1] 15.21 mi (15.2 mph)
ahr:95 max:113

Sunday Sep 14, 2014 #

3 PM

Road Bike 1:42:29 intensity: (1:56 @0) + (1:26:17 @1) + (12:21 @2) + (1:55 @3) 29.78 mi (17.4 mph) +1185ft
ahr:114 max:149 shoes: Step Mill

5 PM

Running 31:26 intensity: (9:53 @1) + (16:44 @2) + (4:49 @3) 3.57 mi (8:49 / mi) +110ft 8:34 / mi
ahr:132 max:154 shoes: Salomon Mantra 2

Saturday Sep 13, 2014 #

4 PM

Running 32:24 intensity: (14 @0) + (50 @1) + (9:30 @2) + (14:11 @3) + (6:14 @4) + (1:25 @5) 3.87 mi (8:22 / mi) +216ft 7:57 / mi
ahr:148 max:238 shoes: Salomon Mantra 2

C • Scared? 3
5 PM

Road Bike 1:09:45 intensity: (57:24 @1) + (10:35 @2) + (1:46 @3) 18.21 mi (15.7 mph) +724ft
ahr:119 max:147 shoes: Step Mill

Friday Sep 12, 2014 #

Note

Was supposed to run 2 easy miles but drank 2 beers after work instead.

Thursday Sep 11, 2014 #

5 PM

Road Bike 1:44:07 intensity: (17 @0) + (39:11 @1) + (23:44 @2) + (36:04 @3) + (4:44 @4) + (7 @5) 32.2 mi (18.6 mph) +230ft
ahr:129 max:169 shoes: Step Mill

Wednesday Sep 10, 2014 #

6 AM

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

6 PM

Road Bike 1:00:01 intensity: (36 @0) + (59:03 @1) + (22 @2) 16.56 mi (16.6 mph) +10ft
ahr:105 max:130

Tuesday Sep 9, 2014 #

6 PM

Running (Starkey) 53:50 intensity: (14 @0) + (6:57 @1) + (23:24 @2) + (22:49 @3) + (26 @4) 6.39 mi (8:25 / mi) +288ft 8:05 / mi
ahr:138 max:156 weight:163lbs shoes: Salomon Mantra 2

Stride continues to improve (I think). Pretty sure I'm better than where I was when I got my critique from slikychrome. https://www.youtube.com/watch?v=nGojEyYBmwc (I'm apparently the guy on the far left...)
C • appropriately 3

Monday Sep 8, 2014 #

6 AM

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

strap work for the legs, pikes, etc.
5 PM

Road Bike 1:19:23 intensity: (27 @0) + (1:18:07 @1) + (49 @2) 22.53 mi (17.0 mph) +448ft
ahr:101 max:132 shoes: Step Mill

Recovery ride. Need to fix the insanely annoying click coming from my left crank. Or get a new bike.
C • mtb gets first priority 2

Sunday Sep 7, 2014 #

8 AM

Road Bike 3:17:07 intensity: (1:24 @0) + (1:43:06 @1) + (56:10 @2) + (32:47 @3) + (3:40 @4) 62.16 mi (18.9 mph) +408ft
ahr:122 max:161 weight:163lbs shoes: Step Mill

Spokes for Hope charity ride

Saturday Sep 6, 2014 #

Event: U.S. Rogaine Championships
 
9 AM

Running 27:09 intensity: (19 @0) + (20:37 @1) + (6:13 @2) 3.11 mi (8:43 / mi) +116ft 8:25 / mi
ahr:119 max:140 shoes: Salomon Mantra 2

Killing time waiting to hear if Ft. Ben trails are rideable.
10 AM

Running 59:15 intensity: (51:03 @1) + (7:13 @2) + (59 @3) 6.12 mi (9:41 / mi) +316ft 9:14 / mi
ahr:123 max:145 weight:162.5lbs shoes: Salomon Mantra SLAB

Ft Ben a no go so I gave the S-Labs a spin in the mud. Surprisingly grippy, other than the oil slick boardwalk of death leading in to the park.

Friday Sep 5, 2014 #

6 PM

Running 35:16 intensity: (11 @0) + (33:05 @1) + (1:47 @2) + (13 @3) 3.58 mi (9:51 / mi) +110ft 9:34 / mi
ahr:118 max:149 weight:164lbs shoes: Salomon Mantra 2

Easy recovery run. Hot and HUMID. Ugh.

Thursday Sep 4, 2014 #

5 PM

Road Bike (Nebo A) 1:42:05 intensity: (1:16 @0) + (36:39 @1) + (12:42 @2) + (35:12 @3) + (15:51 @4) + (25 @5) 33.65 mi (19.8 mph) +329ft
ahr:131 max:172 weight:164lbs shoes: Step Mill

Pretty much just held on for dear life the entire ride but managed to stay with the group.
7 PM

Road Bike 30:01 [1] 3.93 mi (7.9 mph) +12ft
ahr:94 max:115 shoes: Step Mill

Cool down, ride home

Wednesday Sep 3, 2014 #

6 AM

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

reformer pikes
TRX hamstrings
pikes
side box jumps - chest - sbj - dips
side crunches/twists
TRX pistol squats / squat hops X2
straight leg reverse curl stuff
balance lunge - balance lunge burpees
straight leg reverse stuff
arms
6 PM

Road Bike 1:16:24 intensity: (33:26 @1) + (40:22 @2) + (2:36 @3) 24.23 mi (19.0 mph) +564ft
ahr:126 max:147 shoes: Step Mill

20 miles Z3. First time I've ever ridden just watching my HR. Took damn near half the ride to get into zone 3, legs were tired/tight.

Tuesday Sep 2, 2014 #

6 PM

Running 11:52 intensity: (7:46 @1) + (9 @2) + (1:35 @3) + (2:22 @4) 1.23 mi (9:39 / mi) +23ft 9:29 / mi
ahr:130 max:164 shoes: Salomon Mantra 2

Warmup for Starkey loop "TT"

Running 31:50 intensity: (1:47 @1) + (7:02 @2) + (16:03 @3) + (6:58 @4) 3.86 mi (8:15 / mi) +218ft 7:50 / mi
ahr:147 max:168 weight:164.5lbs shoes: Salomon Mantra 2

First Starkey loop TT. Legs felt pretty good. Decent time despite slick trails. Had one spectacular fall that pasted me with mud, but not even a scratch.

Monday Sep 1, 2014 #

11 AM

Running 48:23 intensity: (8 @0) + (47:45 @1) + (25 @3) + (5 @4) 4.02 mi (12:02 / mi) +211ft 11:28 / mi
ahr:105 max:158 weight:164.5lbs shoes: Salomon Mantra 2

Recovery run with Cristal
1 PM

Road Bike 1:48:30 intensity: (3 @0) + (1:48:27 @1) 24.08 mi (13.3 mph) +546ft
ahr:102 max:128 shoes: Step Mill

Recovery Ride - MTB
Heart rate stayed low but the legs were a little tired still with the fat tires and stiff winds.

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