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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 30 days ending Jun 30, 2015:

activity # timemileskm+ft
  Road Bike8 23:17:35 351.62(15.1/h) 565.87(24.3/h) 8198
  Adventure Race1 5:54:07 24.35(14:33) 39.19(9:02) 3284
  Running10 5:36:05 37.08 59.68 1363
  Core/Strength1 1:00:00
  Total20 35:47:47 413.05 664.74 12845
  [1-5]20 35:42:03
averages - sleep:7.3 weight:165lbs

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Tuesday Jun 30, 2015 #

6 AM

Core/Strength 1:00:00 [3]

More leg stuff than normal. After three weeks off I'm going to feel this one.
8 PM

Road Bike (BIT Intervals) 2:01:49 intensity: (1:12 @0) + (1:31:55 @1) + (14:56 @2) + (9:54 @3) + (3:52 @4) 28.21 mi (13.9 mph) +1156ft
ahr:117 max:168 weight:162.5lbs shoes: Step Mill

Legs stiff and sore from the morning workout. Still managed OK on most all of the hill sprints

Sunday Jun 28, 2015 #

8 AM

Road Bike 5:49:35 intensity: (2:22 @0) + (4:13:16 @1) + (48:18 @2) + (37:53 @3) + (7:46 @4) 96.37 mi (16.5 mph) +1551ft
ahr:116 max:162 weight:164lbs

Saturday Jun 27, 2015 #

Event: Stubborn Mule 12hr and 30hr AR
 
9 PM

Running 43:50 intensity: (7 @0) + (27:07 @1) + (15:21 @2) + (1:07 @3) + (8 @4) 5.08 mi (8:37 / mi) +80ft 8:30 / mi
ahr:125 max:158 weight:165lbs shoes: Salomon Mantra 2

Getting back in to the groove. Really wishing I was at SM.

Tuesday Jun 23, 2015 #

7 PM

Running 30:32 intensity: (5:06 @1) + (12:12 @2) + (5:02 @3) + (7:08 @4) + (1:04 @5) 3.83 mi (7:59 / mi) +79ft 7:50 / mi
ahr:142 max:175 weight:163.5lbs shoes: Salomon Mantra 2

Monday Jun 22, 2015 #

Note
weight:164.5lbs

Long.
Day.

Sunday Jun 21, 2015 #

6 PM

Running 22:45 intensity: (7 @0) + (3:41 @1) + (2:32 @2) + (8:36 @3) + (6:25 @4) + (1:24 @5) 3.06 mi (7:26 / mi) +145ft 7:07 / mi
ahr:148 max:184 weight:165.5lbs shoes: Salomon Mantra 2

Tried to run off of HR only and keep it above 155-160. That's very uncomfortable. Despite the HR focus I'm still pretty sure I didn't peak at 184. Apparently need a better HR strap prep routine. Last of the cold junk seems to be working it's way out of my head and chest. VERY thankful to not have to deal with that next weekend at SM.
C • HR dropouts and spikes... 2

Saturday Jun 20, 2015 #

2 PM

Road Bike (Cannondale F29) 1:55:16 intensity: (1:23:48 @1) + (28:00 @2) + (2:23 @3) + (38 @4) + (27 @5) 31.86 mi (16.6 mph) +611ft
ahr:123 max:192 slept:9.0 weight:163lbs shoes: Step Mill

Zionsville Gravel Ride
Forced days off due to illness had the legs feeling pretty good. Lockout is still acting weird.

Friday Jun 19, 2015 #

9 PM

Running 26:08 intensity: (8 @0) + (2:27 @1) + (4:16 @2) + (15:10 @3) + (3:46 @4) + (21 @5) 3.58 mi (7:18 / mi) +97ft 7:07 / mi
ahr:146 max:174 slept:7.0 weight:165lbs shoes: Salomon Mantra 2

Definitely getting healthy. Decided to push the pace a bit but it was hard to keep it up with all the flooding on the normal route. Even the rail trail was flooded at a couple spots. Wet shoes are heavy and harder to run fast with...

Thursday Jun 18, 2015 #

8 PM

Running 23:53 intensity: (6 @0) + (5:54 @1) + (3:44 @2) + (12:09 @3) + (1:56 @4) + (4 @5) 3.2 mi (7:28 / mi) +120ft 7:12 / mi
ahr:139 max:171 slept:6.0 (sick) shoes: Mantra S-Lab (9.5)

Feeling better again, phlegm is still difficult to breathe through. Really hoping this thing is gone by next weekend.

Stuck footbeds from Fellcross's into S-Lab Mantras. Definitely felt better on firm ground but did feel a little snug. Not sure that's the magic solution.

Wednesday Jun 17, 2015 #

Note
slept:5.5 weight:165lbs (sick) (rest day)

Totally wiped feeling today. Might have been a bit too hard of a workout last night. Sore throat is gone but the damn cough is worse.

Tuesday Jun 16, 2015 #

6 PM

Road Bike 1:59:43 intensity: (4 @0) + (1:03:39 @1) + (27:32 @2) + (20:04 @3) + (8:16 @4) + (8 @5) 30.49 mi (15.3 mph) +923ft
ahr:127 max:169 slept:6.0 weight:166lbs (sick) shoes: Step Mill

Feeling better but ran out of gas completely at the end of the workout.

Monday Jun 15, 2015 #

9 PM

Running 38:19 intensity: (6 @0) + (21:35 @1) + (13:24 @2) + (3:14 @3) 3.89 mi (9:51 / mi) +213ft 9:22 / mi
ahr:124 max:149 slept:5.5 weight:163.5lbs (sick) shoes: Salomon SLab SG (9.0)

Nice easy sub "uncontrollable hacking" pace.
C • EZ pace 2
C • 163.5lb??? 3

Sunday Jun 14, 2015 #

Note
slept:12.0 weight:166lbs (sick) (rest day)

Definitely got the summer cold. Didn't plan on a rest day but definitely not feeling well. On the upside, got like 12 hours of sleep last night.

Saturday Jun 13, 2015 #

10 AM

Road Bike 5:42:17 intensity: (12 @0) + (5:20:37 @1) + (19:52 @2) + (1:36 @3) 71.86 mi (12.6 mph) +1342ft
ahr:104 max:152 weight:165.5lbs (sick) shoes: Step Mill

Actually started coming down with a cold during the ride. Awesome.

Friday Jun 12, 2015 #

Note
weight:167lbs (rest day)

Tired legs. Good day for rest.

Thursday Jun 11, 2015 #

8 PM

Road Bike (Nebo B) 2:07:26 intensity: (1:06 @0) + (1:09:28 @1) + (12:18 @2) + (36:26 @3) + (7:52 @4) + (16 @5) 38.39 mi (18.1 mph) +257ft
ahr:123 max:172 weight:167lbs shoes: Scott Addict

Tired legs but kept effort moderate until the end. Felt better than anticipated.

Wednesday Jun 10, 2015 #

7 PM

Running 13:41 intensity: (3:25 @1) + (3:19 @2) + (6:57 @3) 1.79 mi (7:39 / mi) +66ft 7:24 / mi
ahr:135 max:151 shoes: Salomon Mantra 2

Run to the gym for incline intervals on treadmill. Legs feeling pretty heavy, not to difficult to not push the pace.

Running 27:13 intensity: (15:23 @1) + (5:20 @2) + (5:40 @3) + (50 @4)
ahr:125 max:159 shoes: Salomon Mantra 2

"Badass" move for the day (possibly for the week or month), managed to disable not one but two treadmills. Workout called for 4 repeats of 1/4 mile at 1:05 each. Treadmill won't go that fast so I set some incline and set it at 12.5. Twice the damn things got up to 11.5, then crapped out with a "check speed system" error (or something like that). Settled for 11.5 on the third machine.

I should probably find a place outside that is flat and a quarter mile long...
C • During the winter, 1

Running 15:06 intensity: (30 @1) + (2:45 @2) + (10:47 @3) + (1:04 @4) 1.95 mi (7:45 / mi) +15ft 7:41 / mi
ahr:145 max:161 weight:167lbs shoes: Salomon Mantra 2

Run home from gym. Intervals did not make this easier.

Tuesday Jun 9, 2015 #

6 PM

Road Bike 1:54:56 intensity: (1:11:57 @1) + (12:55 @2) + (14:23 @3) + (15:11 @4) + (30 @5) 28.81 mi (15.0 mph) +1116ft
ahr:124 max:172 weight:165lbs shoes: Step Mill

3.2 mile time trial
Thoroughbred "time trial loop". As many laps as possible in 20 minutes. Ouch.

Monday Jun 8, 2015 #

7 PM

Running 25:54 intensity: (6 @0) + (8:25 @1) + (12:12 @2) + (3:09 @3) + (44 @4) + (1:18 @5) 3.09 mi (8:23 / mi) +118ft 8:05 / mi
ahr:135 max:176 shoes: Salomon Mantra 2

Sunday Jun 7, 2015 #

10 PM

Running 36:49 intensity: (15:05 @1) + (15:43 @2) + (6:01 @3) 3.87 mi (9:31 / mi) +209ft 9:03 / mi
ahr:129 max:154 shoes: Salomon Mantra 2

Saturday Jun 6, 2015 #

Event: Dale Hollow State Park
 
10 AM

Adventure Race race (Dale Hollow) 5:54:07 [5] 24.35 mi (14:33 / mi) +3284ft 12:54 / mi

https://drive.google.com/file/d/0B_VlF5nShgroVENBZ...

First "sprint" race I've done in years. Course was rogaine style and well designed. CP's in any order using any mode of transport. Bike must be at the S/F and boat must be at TA when you are done. 1-4 caused me the biggest concern on route choice, paddle vs trek.

Started with 16 on the road then to 19 and 20 to gauge woods "runnability" so I could factor that in to my 1-4 decision. Small bobble on 20, typical for early race for me but I was worried since the race was so damn SHORT!

Almost endo'ed on the way to 18 so I dropped the bike and trekked down and back. Contours. Believe them!

Quick easy ride to CP17 (cave) where I screwed up my race completely (spoiler alert). Tons of bikes at a trail junction so I drop and take off in the woods to the south. Don't check the map and end up screwing around in the wrong NORTH facing reentrant instead of contouring around to the correct WEST facing reentrant. I think I was just too worried about moving fast. Made a super dumb mistake.

To make it worse I actually found a (very small, not beginner friendly) cave in the wrong reentrant and screwed around in there a bit before I remembered that this was supposed to be a beginner friendly course. Bailed after costing myself 20 minutes (see 0:50:00 to 1:09:50 on my track). Unbelievable.

Correct cave was roughly the size of a train tunnel. With a large trail leading to it. Ouch.

Quick ride to TA to paddle to 7. At TA I see all the boats and realize another strategic mistake. If the race is BYOB, find a fast boat to borrow. Otherwise you're going to be paddling a sit on top kayak.

That said, my adrenaline fueled paddle to 7 only took 8 minutes or so. Decided to go ahead and paddle 1-4. Woods are open, but contours are no joke. Spend the next 4 hours doubting my decision.

Paddle is hot but I keep the pace pretty steady. About 1:45 for the paddle time.

With the paddle done it's just bike and hike time. I try to push as hard as I can knowing I've lost serious time in two different ways. I think I was moving well, but without teammates, I'm not really sure?

13 is an out and back in bike shoes. I opt to change shoes for 11, 10 and 12 after dropping bike at N tip of reentrant w/ 12. (More time lost.) Hills are big, so I stay low from the saddle NE of 10 after punching it and run around to reentrant for 12. Nail the nav here, but 12 is actually at the top of a cliffy-like zone. Map goes in mouth for a scramble/climb/crawl up. Not sure my approach was any good because of this.

Had considered 14 from this point, but I'm all the way up so I decide to wait until 9. It's a down/up either way, but distance from 9 looks shorter.

Time is getting a little tight but as long as the trails are rideable I'm feeling like I can clear for sure. Take a right on the red trail E of 10-13 but quickly hop out to the road. Red = "not as rideable as you would like at the end of the race when time is tight". Down hill pavement is somewhat superior here.

Ride to 9 is easy and nail 9 (left the bike shoes on this time). Scramble down to reentrant is traverse-y/contour-y with one particular cliff area that has me regretting my bike shoes. All in all uneventful to 14.

Back on the bike for the last 3 and although the adrenaline is up a bit due to being inside the final hour I'm confident that unless there are more caves, I'm good. Get back to the finish with about 15 minutes to spare to find out to teams/people finished full course in front of me.

Considering one of my major sources of lost time was an incredibly stupid nav error, hard not to be disappointed with the result. Will also be looking for a faster boat to borrow before the next race in the series.


https://drive.google.com/file/d/0B_VlF5nShgroVENBZ...
C • #NMP 6

Wednesday Jun 3, 2015 #

9 PM

Running 31:55 intensity: (8 @0) + (6:27 @1) + (18:09 @2) + (6:06 @3) + (1:05 @4) 3.75 mi (8:31 / mi) +220ft 8:04 / mi
ahr:135 max:165 shoes: Mantra S-Lab (9.5)

Tuesday Jun 2, 2015 #

6 PM

Road Bike 1:46:33 intensity: (1:24:02 @1) + (11:17 @2) + (4:39 @3) + (2:05 @4) + (4:30 @5) 25.63 mi (14.4 mph) +1243ft
ahr:121 max:214 shoes: Step Mill

Flat tire on the road bike with no spares, so I did the outdoor training group ride on the new MTB. Hill sprints. It was actually kind of perfect and felt really good. MTB wasn't really that much of a handicap. Thank goodness it wasn't time trial day...

Pretty sure I didn't actually achieve a HR of 214.

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