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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 30 days ending Jun 30, 2017:

activity # timemileskm+ft
  Road Bike6 13:53:19 256.12(18.4/h) 412.18(29.7/h) 4179
  Running7 8:48:01 53.21(9:55) 85.64(6:10) 2182
  MTB1 1:28:44 20.82(14.1/h) 33.51(22.7/h) 730
  Swimming1 1:11:21 2.0(35:40) 3.22(22:10) 276
  O-Meet/Nav2 57:50 3.76(15:24) 6.04(9:34) 566
  Total17 26:19:15 335.91(4:42) 540.59(2:55) 7934
  [1-5]17 25:57:17
averages - rhr:47 weight:164lbs

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Thursday Jun 29, 2017 #

5 PM

Road Bike 1:44:41 intensity: (10 @0) + (54:10 @1) + (14:31 @2) + (15:53 @3) + (19:57 @4) 33.9 mi (19.4 mph) +362ft
ahr:124 max:159 shoes: Scott Addict

Legs didn't feel great and sure enough I got myself dropped right before turning into the headwind for the trip home. Yay solo "TT" effort. HR was good but legs couldn't really deliver .

Wednesday Jun 28, 2017 #

6 PM

Running 44:17 intensity: (7 @0) + (10:17 @1) + (10:07 @2) + (17:00 @3) + (3:51 @4) + (2:55 @5) 5.0 mi (8:52 / mi) +179ft 8:34 / mi
ahr:138 max:168

Tuesday Jun 27, 2017 #

6 PM

Road Bike 1:37:34 intensity: (14 @0) + (1:20:32 @1) + (7:35 @2) + (6:03 @3) + (3:10 @4) 25.12 mi (15.4 mph) +985ft
ahr:115 max:159 shoes: Scott Addict

Hill intervals. Low speed crash thanks to squishy tire I was unaware of. For 5mph there was a fair amount of skin removal.
C • Have you considered wearing a bubble? 5

Monday Jun 26, 2017 #

6 PM

Running 37:38 intensity: (4 @0) + (8:02 @1) + (5:26 @2) + (14:03 @3) + (6:58 @4) + (3:05 @5) 5.01 mi (7:31 / mi) +99ft 7:22 / mi
ahr:141 max:167 shoes: Altra Instinct BG1

Sunday Jun 25, 2017 #

4 PM

Running 1:14:12 intensity: (23:55 @1) + (18:58 @2) + (29:57 @3) + (1:22 @4) 7.18 mi (10:20 / mi) +257ft 10:00 / mi
ahr:134 max:153 shoes: Altra LP3.0 BY1

Upped the pack weight to 20 lbs. Two effects I noticed. I don't think your feet come as far off the ground with the extra weight. That and your center of gravity is a little higher. Yep, totally face planted in the first mile...

Saturday Jun 24, 2017 #

8 AM

Road Bike 5:26:25 intensity: (31 @0) + (3:51:18 @1) + (53:46 @2) + (27:16 @3) + (12:33 @4) + (1:01 @5) 100.84 mi (18.5 mph) +1639ft
ahr:115 max:164

Tuesday Jun 20, 2017 #

5 PM

Road Bike 1:36:18 intensity: (8 @0) + (1:15:10 @1) + (5:58 @2) + (4:16 @3) + (5:14 @4) + (5:32 @5) 24.8 mi (15.5 mph) +602ft
ahr:118 max:170

Monday Jun 19, 2017 #

6 PM

Running 52:09 intensity: (7 @0) + (16:24 @1) + (15:17 @2) + (19:54 @3) + (27 @4) 5.43 mi (9:36 / mi) +224ft 9:14 / mi
ahr:132 max:152

C • welcome back 2

Sunday Jun 18, 2017 #

2 PM

O-Meet/Nav 28:24 intensity: (1 @0) + (9:43 @1) + (10:08 @2) + (6:49 @3) + (1:41 @4) + (2 @5) 2.44 mi (11:39 / mi) +201ft 10:48 / mi
ahr:134 max:160


Advanced - Splits

Monday Jun 12, 2017 #

3 PM

Swimming 1:11:21 intensity: (19:03 @0) + (48:54 @1) + (3:24 @3) 2.0 mi (35:40 / mi) +276ft 31:33 / mi
ahr:77 max:110

Sunday Jun 11, 2017 #

3 PM

O-Meet/Nav 29:26 intensity: (16 @0) + (29:04 @1) + (6 @3) 1.32 mi (22:21 / mi) +365ft 17:42 / mi
ahr:85 max:106

Wednesday Jun 7, 2017 #

11 PM

Running 51:52 intensity: (9 @0) + (46:50 @1) + (30 @2) + (46 @3) + (50 @4) + (2:47 @5) 5.03 mi (10:18 / mi) +185ft 9:57 / mi
ahr:118 max:168

Tuesday Jun 6, 2017 #

5 PM

Road Bike 1:44:20 intensity: (57:51 @1) + (6:54 @2) + (23:49 @3) + (14:58 @4) + (48 @5) 35.86 mi (20.6 mph) +296ft
ahr:125 max:168

Sunday Jun 4, 2017 #

1 PM

MTB 1:28:44 intensity: (1:01 @0) + (1:27:28 @1) + (15 @3) 20.82 mi (14.1 mph) +730ft
ahr:97 max:120 shoes: C'Dale F29

Easy recovery ride testing out the new brakes and tires and looking for gravel near home. Tires roll, and thankfully the brakes are silent!

Saturday Jun 3, 2017 #

2 PM

Running 3:40:39 intensity: (1 @0) + (34:39 @1) + (1:09:53 @2) + (1:30:57 @3) + (25:07 @4) + (2 @5) 20.56 mi (10:44 / mi) +1062ft 10:14 / mi
ahr:139 max:160 shoes: Altra LP3.0 BY1

Friday Jun 2, 2017 #

7 AM

Note
rhr:47 weight:164lbs

6 PM

Running 47:14 intensity: (3 @0) + (23:17 @1) + (21:16 @2) + (2:38 @3) 5.0 mi (9:27 / mi) +177ft 9:08 / mi
ahr:128 max:148 shoes: Altra LP3.0 BY1

10 lbs

Thursday Jun 1, 2017 #

9 PM

Road Bike 1:44:01 intensity: (3 @0) + (47:39 @1) + (3:21 @2) + (14:06 @3) + (37:23 @4) + (1:29 @5) 35.6 mi (20.5 mph) +295ft
ahr:128 max:165

Nebo A group, got caught on the wrong side of an early split and those guys are way to fast for me to bridge gaps. Ended up in a group of 4-5 with a few of us sharing the work. Good workout, but no sprints.

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