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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 30 days ending Nov 30, 2015:

activity # timemileskm+ft
  Road Bike12 16:09:10 170.38 274.19 1171
  Adventure Race1 11:06:50 67.67(9:51) 108.9(6:07) 7629
  Running5 8:09:39 40.9(11:58) 65.83(7:26) 927
  Core/Strength5 5:00:00
  Massage2 50:00
  Stairmaster1 40:00
  Total26 41:55:39 278.95 448.93 9727
  [1-5]23 40:35:30

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Sunday Nov 29, 2015 #

10 AM

Road Bike (Gravel Grovel) 6:33:00 [5] 60.0 mi (9.2 mph)

Cold, muddy, wet, muddy and muddy. Don't think I've ever been so covered in mud on a ride. Conditions were very "AR" like for a bike ride/race. Wore a pack with way too much crap, good for training, not so good for riding faster. Nice to have a place to put layers but no need to carry a bladder. Should have used the SAG's. Just not used to that whole concept. Still had a great time and Heather even scored a 2nd place in women's MTB category. Being an AR type that doesn't quit goes a long way on days like this!

Wednesday Nov 25, 2015 #

Note
(rest day)

Tuesday Nov 24, 2015 #

6 PM

Road Bike (indoor) 45:00 [2]

Z2 recovery spin. Glutes are NOT happy from yesterday morning....

Monday Nov 23, 2015 #

6 AM

Core/Strength (TRX circuits) 1:00:00 [3]

Forgot what I signed up for this morning. Pyramid intervals on the TRX and boxes/tire. Yikes. (Kept my shins off the box this time.)

Sunday Nov 22, 2015 #

10 AM

Running 1:33:55 intensity: (6 @0) + (1:56 @1) + (5:58 @2) + (1:19:21 @3) + (4:03 @4) + (2:31 @5) 10.79 mi (8:42 / mi) +342ft 8:27 / mi
ahr:140 max:180

12 PM

Core/Strength (foam roller) 30:00 [0]

Saturday Nov 21, 2015 #

9 AM

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

11 AM

Core/Strength (Strength building slow fl) 1:30:00 [1]

4 PM

Running 39:24 intensity: (1:50 @1) + (11:39 @2) + (23:57 @3) + (1:58 @4) 4.04 mi (9:45 / mi) +217ft 9:17 / mi
ahr:133 max:159 shoes: Salomon SLab SG (9.0)

Muddy, snowy, slushy and sloppy.

Thursday Nov 19, 2015 #

6 AM

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

reformer, box jumps, surfset
6 PM

Road Bike (Indoor) 59:45 intensity: (3:50 @1) + (24:15 @2) + (31:17 @3) + (23 @4) 17.23 mi (17.3 mph)
ahr:129 max:151

Heavy legs from this morning's workout, but stayed in my zones, so win there.

Wednesday Nov 18, 2015 #

6 PM

Stairmaster 40:00 [4]

20 minute incline intervals on treadmill
20 minute intervals stepmill

Tuesday Nov 17, 2015 #

6 PM

Road Bike 1:09:04 intensity: (5:50 @1) + (25:32 @2) + (24:39 @3) + (13:03 @4) 19.89 mi (17.3 mph) +10ft
ahr:132 max:160

9 PM

Massage 20:00 [0]

Foam roller fun.

Sunday Nov 15, 2015 #

4 PM

Road Bike (25 lb pack) 1:25:22 intensity: (6:29 @1) + (58:58 @2) + (18:51 @3) + (1:04 @4) 21.04 mi (14.8 mph) +1161ft
ahr:124 max:152

6 PM

Massage (foam roller) 30:00 [0]

Saturday Nov 14, 2015 #

12 PM

Running (25lb pack) 2:03:44 intensity: (3:40 @1) + (27:00 @2) + (1:28:33 @3) + (4:31 @4) 11.01 mi (11:15 / mi) +249ft 11:00 / mi
ahr:136 max:157

EZ pace made not so EZ with the weight. AS2 was kind of uncomfortable. Think it had to do with the climbing rope I used for weight not being packed well.

Friday Nov 13, 2015 #

7 PM

Running 22:36 intensity: (3 @0) + (18 @1) + (6 @2) + (9:58 @3) + (11:42 @4) + (29 @5) 3.07 mi (7:22 / mi) +119ft 7:06 / mi
ahr:150 max:171 shoes: Salomon Mantra 2.1

Thursday Nov 12, 2015 #

6 PM

Road Bike (Indoor) 1:04:17 intensity: (3:56 @1) + (23:12 @2) + (17:50 @3) + (19:19 @4) 18.3 mi (17.1 mph)
ahr:135 max:160 shoes: Step Mill

Tuesday Nov 10, 2015 #

6 PM

Road Bike (Indoor) 1:07:22 intensity: (16:08 @1) + (18:29 @2) + (19:30 @3) + (13:15 @4) 16.93 mi (15.1 mph)
ahr:128 max:161 shoes: Step Mill

Legs still a bit heavy from Saturday but all in all not too bad.

Monday Nov 9, 2015 #

Road Bike (Indoor) 30:00 [1]

Saturday Nov 7, 2015 #

8 AM

Adventure Race race (Fig 12 hour) 11:06:50 [5] 67.67 mi (9:51 / mi) +7629ft 8:54 / mi

Course cleared in around 10hrs 45mins. First overall and first overall in the series. Actually won monies! Race summary coming...

Thursday Nov 5, 2015 #

6 PM

Road Bike (Indoor) 30:00 [1]

Wednesday Nov 4, 2015 #

7 PM

Road Bike (Indoor) 30:00 [1]

30 minutes zone 1 for recovery

Tuesday Nov 3, 2015 #

6 PM

Road Bike (Indoor) 1:05:20 intensity: (2:54 @1) + (24:06 @2) + (21:48 @3) + (16:32 @4) 16.99 mi (15.6 mph)
ahr:135 max:165

"Warmed up" for class with my first ever 1000m TT on a ski erg. Forgot to turn on my HRM, but I'm reasonably confident my HR was between 300-350. Felt like I was going to barf and have a heart attack at the same time.

Monday Nov 2, 2015 #

Road Bike (Indoor) 30:00 [1]

Sunday Nov 1, 2015 #

11 AM

Running 3:30:00 [2] 12.0 mi (17:30 / mi)

Used a pack for about 20 controls, way more efficient. Still pretty fried after all the mileage this weekend. Still ran pretty well but started to feel the soreness from pilates (that I thought I had avoided) by the end.

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