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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 30 days ending Nov 30, 2016:

activity # timemileskm+ft
  Adventure Race1 11:20:00
  Road Bike12 10:52:12 143.9 231.59
  Running6 4:22:55 30.62(8:35) 49.27(5:20) 1297
  Core/Strength3 2:39:14
  Massage2 1:25:00
  Stairmaster2 1:20:05 2.8 4.5
  Total24 31:59:26 177.32 285.36 1297
  [1-5]24 31:52:57
averages - weight:162lbs

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Wednesday Nov 30, 2016 #

7 PM

Road Bike 38:19 intensity: (1 @0) + (20:52 @1) + (5:09 @2) + (4:37 @3) + (5:49 @4) + (1:51 @5)
ahr:126 max:167

Monday Nov 28, 2016 #

5 PM

Road Bike 34:15 intensity: (13:44 @1) + (3:49 @2) + (8:59 @3) + (5:50 @4) + (1:53 @5)
ahr:134 max:167

Wednesday Nov 23, 2016 #

6 AM

Road Bike 47:33 intensity: (43 @0) + (31:04 @1) + (12:18 @2) + (3:28 @3)
ahr:111 max:144

Sunday Nov 20, 2016 #

11 AM

Road Bike (Trainer) 1:45:12 intensity: (1:15:32 @1) + (25:30 @2) + (4:10 @3) 26.36 mi (15.0 mph)
ahr:114 max:147 shoes: Scott Addict

1 PM

Massage 40:00 [1]

Saturday Nov 19, 2016 #

9 AM

Core/Strength (Apex) 39:14 intensity: (2:17 @1) + (9:24 @2) + (22:33 @3) + (5:00 @4)
ahr:142 max:154

10 AM

Stairmaster (Stepmill) 58:10 intensity: (20:51 @1) + (16:51 @2) + (16:21 @3) + (4:07 @4)
ahr:133 max:155

Easier intervals with longish rests
11 AM

Stairmaster (Erg) 21:55 intensity: (9:36 @1) + (11:41 @2) + (38 @3) 4.5 km (4:52 / km)
ahr:129 max:143

4 PM

Massage 45:00 [1]

First two days of the romwad beginner series. Hips. Omg, hips.

Friday Nov 18, 2016 #

6 PM

Road Bike 1:00:07 intensity: (28 @0) + (53:19 @1) + (5:47 @2) + (33 @3) 18.13 mi (18.1 mph)
ahr:114 max:141 shoes: Scott Addict

Thursday Nov 17, 2016 #

5 PM

Running 42:58 intensity: (3 @0) + (9:48 @1) + (8:24 @2) + (17:17 @3) + (7:18 @4) + (8 @5) 5.29 mi (8:07 / mi) +224ft 7:49 / mi
ahr:139 max:161 shoes: Altra LP3.0 BY1

Still running in shorts and a t shirt. It's November 17. Crazy.

In such a hurry to get out there though didn't bring a head lamp. Last couple miles were a little bit on the dicey side for footing. Probably not too bright for the guy that spent most of the year in one kind of recovery out another.

Wednesday Nov 16, 2016 #

6 AM

Core/Strength (Apex) 1:00:00 [4]

Row - 250m
Plank twisty board thing - 30 reps
Hammer tire - 15L/15R
Standing upright row (65lb) - 20 reps
Rope slam together - 30
Rope slam alternate - 30
Jump Rope - 100
Step ups (30lbs) - 10L/10R
Manmakers (15lb dbells) - 10

5 circuits, only break was staggering between stations. Type 2 fun for sure.
https://goo.gl/kgF4JJ
6 PM

Road Bike 1:02:37 intensity: (58:05 @1) + (4:08 @2) + (24 @3) 18.34 mi (17.6 mph)
ahr:111 max:141 shoes: Scott Addict

Easy intervals.

Tuesday Nov 15, 2016 #

5 PM

Running 42:01 intensity: (1 @0) + (5:28 @1) + (6:43 @2) + (18:50 @3) + (10:45 @4) + (14 @5) 5.31 mi (7:55 / mi) +217ft 7:37 / mi
ahr:143 max:162

Monday Nov 14, 2016 #

7 PM

Road Bike 31:35 intensity: (26 @0) + (30:59 @1) + (10 @3) 8.19 mi (15.6 mph)
ahr:96 max:121

Sunday Nov 13, 2016 #

9 AM

Running 44:14 intensity: (5 @0) + (9:44 @1) + (6:45 @2) + (12:37 @3) + (12:58 @4) + (2:05 @5) 5.25 mi (8:26 / mi) +223ft 8:06 / mi
ahr:142 max:164 shoes: Altra LP3.0 BY1

Road Bike (Trainer) 1:00:19 intensity: (50:23 @1) + (9:54 @2) + (2 @3) 17.07 mi (17.0 mph)
ahr:121 max:140 shoes: Scott Addict

Saturday Nov 12, 2016 #

8 AM

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

Running 1:08:27 intensity: (2 @0) + (14:37 @1) + (15:55 @2) + (31:11 @3) + (6:42 @4) 6.81 mi (10:03 / mi) +418ft 9:30 / mi
ahr:138 max:157 shoes: Altra LP3.0 BY1

Another crazy nice day. Starting to feel like at some point this winter we're going to pay for it.

15# pack, didn't feel too bad.

Friday Nov 11, 2016 #

Note
weight:162lbs

Thursday Nov 10, 2016 #

6 PM

Road Bike (Trainer intervals) 1:09:32 intensity: (6 @0) + (36:14 @1) + (8:25 @2) + (16:21 @3) + (6:22 @4) + (2:04 @5) 19.47 mi (16.8 mph)
ahr:124 max:165 shoes: Scott Addict

Better legs than Tuesday.

Wednesday Nov 9, 2016 #

5 PM

Running (Treadmill) 30:44 intensity: (10:42 @1) + (5:57 @2) + (5:33 @3) + (4:16 @4) + (4:16 @5) 4.0 mi (7:41 / mi)
ahr:137 max:175 shoes: Altra Instinct BG1

Vertical distance 375. Not sure what that number is, but I did 375 of them.

Tuesday Nov 8, 2016 #

6 PM

Road Bike (Trainer - Intervals) 52:23 intensity: (32:10 @1) + (9:36 @2) + (8:35 @3) + (2:02 @4) 14.3 mi (16.4 mph)
ahr:120 max:158 shoes: Scott Addict

First off season interval session. Legs were definitely not feeling it so probably not totally recovered from Saturday (hills!). Backed off a zone and cut the sprints out of the end.

Injury shortened summer makes it seems like just a few weeks ago I was doing all my training on the trainer!

Monday Nov 7, 2016 #

6 PM

Road Bike 40:06 intensity: (4:34 @0) + (33:41 @1) + (29 @2) + (32 @3) + (11 @4) + (39 @5) 8.54 mi (12.8 mph)
ahr:96 max:175 shoes: Scott Addict

Easy recovery spin while watching Netflix. Didn't have the heart rate strap on, only the watch. Pretty sure I didn't top out at 175.

Saturday Nov 5, 2016 #

Note

Unbridled - Fig AR
7 AM

Adventure Race (Fig Adventure Race) 11:20:00 [3]

2nd time doing the Fig, definitely tougher course than last year. Overly aggressive decision on 17 killed too much time and had to drop 4 points total. Winner (solo) dropped 2 but easily could have finished only dropping one. 2nd place team dropped 2, including the one we went after.

Nav was decent other than that crappy route choice (my mistake).

Lot's of "AR style" biking (1 part fun biking, 1 part tough biking, 1 part profanity induced movement involving the possession of a bike). Good trek sections and short but wildly disorienting underground paddle in a flooded mine.

Despite the third place overall finish, the team still managed a win in the Unbridled Series, so a good day overall!
C • But did you tell anyone they were going the wrong way? 2

Wednesday Nov 2, 2016 #

6 PM

Road Bike (Indoor) 50:14 intensity: (50:08 @1) + (6 @2) 13.5 mi (16.1 mph)
ahr:103 max:130 shoes: Scott Addict

Easy spin. Right foot still not comfortable in bike shoes.

Tuesday Nov 1, 2016 #

6 PM

Running 34:31 intensity: (15:25 @1) + (10:20 @2) + (5:46 @3) + (2:47 @4) + (13 @5) 3.96 mi (8:43 / mi) +215ft 8:18 / mi
ahr:131 max:161

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