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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 30 days ending Apr 30, 2018:

activity # timemileskm+ft
  MTB4 12:33:56 157.82(12.6/h) 253.99(20.2/h) 7085
  Road Bike9 10:42:54 192.32(17.9/h) 309.51(28.9/h) 405
  Alpine Skiing2 4:01:11 41.99(10.4/h) 67.58(16.8/h) 58944
  Running5 3:43:58 24.98(8:58) 40.2(5:34) 666
  Stairmaster3 1:40:24
  O-Meet/Nav1 1:19:42 4.7(16:57) 7.56(10:32) 1384
  Core/Strength7 1:06:13
  Stretch1 10:00
  Total24 35:18:18 421.81 678.84 68484
  [1-5]24 35:04:56

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Saturday Apr 28, 2018 #

9 AM

MTB 2:51:25 intensity: (2:38:03 @1) + (12:21 @2) + (1:01 @3) 42.06 mi (14.7 mph) +1602ft
ahr:112 max:143

O-Meet/Nav 1:19:42 intensity: (24:05 @1) + (19:11 @2) + (31:08 @3) + (5:18 @4) 4.7 mi (16:57 / mi) +1384ft 13:16 / mi
ahr:135 max:156 shoes: Sense Pro Max (1)

Red course, started the watch late. Decent run but legs were tired and I had the ride home on my mind. Probably 6-9 minutes of mistakes.

Pro Max's probably good for long AR, but not a winner on orienteering. Especially with a hillier course like Yellowwood.
3 PM

MTB 3:25:20 intensity: (3:05:01 @1) + (18:53 @2) + (1:26 @3) 41.39 mi (12.1 mph) +1676ft
ahr:120 max:143


Red - Splits

Wednesday Apr 25, 2018 #

6 PM

Stairmaster (Stairmaster) 40:02 intensity: (4:49 @1) + (3:09 @2) + (11:16 @3) + (14:58 @4) + (5:50 @5)
ahr:147 max:168

220 floors

Running (Treadmill) 35:07 intensity: (1:00 @1) + (3:49 @2) + (15:34 @3) + (10:39 @4) + (4:05 @5) 4.41 mi (7:58 / mi)
ahr:148 max:167

Running (Treadmill) 6:14 [3] 0.64 mi (9:44 / mi)

False start on the watch...

Stretch 10:00 [0]

All on the left ankle. It's not happy lately.

Tuesday Apr 24, 2018 #

6 PM

Road Bike (Trainer) 2:00:06 intensity: (6 @0) + (1:41:21 @1) + (16:24 @2) + (2:15 @3) 35.47 mi (17.7 mph)
ahr:118 max:144

Monday Apr 23, 2018 #

6 PM

Stairmaster (Stairmaster) 30:12 intensity: (2:08 @0) + (2:51 @1) + (2:35 @2) + (8:00 @3) + (9:41 @4) + (4:57 @5)
ahr:141 max:167

180 floors

Running 23:49 intensity: (1:26 @1) + (1:52 @2) + (3:24 @3) + (13:50 @4) + (3:17 @5) 3.0 mi (7:56 / mi)
ahr:151 max:170

Sunday Apr 22, 2018 #

11 AM

MTB 1:42:51 intensity: (1 @0) + (1:41:24 @1) + (3 @2) + (1:23 @3) 12.72 mi (7.4 mph) +721ft
ahr:101 max:130

Saturday Apr 21, 2018 #

10 AM

MTB 4:34:20 intensity: (15 @0) + (3:52:28 @1) + (33:15 @2) + (5:48 @3) + (2:28 @4) + (6 @5) 61.65 mi (13.5 mph) +3086ft
ahr:121 max:160

Thursday Apr 19, 2018 #

5 PM

Road Bike 30:05 intensity: (9 @0) + (26:35 @1) + (2:02 @2) + (1:19 @3) 8.66 mi (17.3 mph)
ahr:114 max:142

Tuesday Apr 17, 2018 #

6 PM

Road Bike (Trainer) 1:00:03 [1] 16.63 mi (16.6 mph)
ahr:105 max:119

Higher cadence effort. 92 average, easy pace.
7 PM

Core/Strength 10:00 [3]

Pushups - 100
Burpees - 45
Squats - 60

Monday Apr 16, 2018 #

7 PM

Road Bike (Trainer) 30:03 intensity: (14:12 @1) + (7:31 @2) + (7:51 @3) + (29 @4) 10.1 mi (20.2 mph)
ahr:130 max:152

Core/Strength 22:56 intensity: (6:42 @1) + (11:31 @2) + (4:43 @3)
ahr:132 max:149

Burpees - 115
Mountain climbers - 75
Jump squats - 75
Squats - 60
Push ups - 60

Sunday Apr 15, 2018 #

10 AM

Road Bike 2:00:09 intensity: (26 @0) + (1:21:03 @1) + (26:59 @2) + (11:05 @3) + (36 @4) 35.19 mi (17.6 mph)
ahr:119 max:151

Saturday Apr 14, 2018 #

Event: Shenandoah Epic
 

Note

No Sleep AR Clinic Weekend
6 AM

Running 54:26 intensity: (6 @0) + (28:38 @1) + (17:36 @2) + (7:27 @3) + (39 @4) 6.16 mi (8:50 / mi) +522ft 8:11 / mi
ahr:127 max:153 shoes: Sense Pro Max (1)

Friday Apr 13, 2018 #

7 AM

Core/Strength 15:00 [3]

65 - Burpees
35, 25 - pushups
30 - mountain climbers
30 - jump squats
35 - squats

Thursday Apr 12, 2018 #

5 PM

Road Bike 1:36:05 intensity: (4 @0) + (26:56 @1) + (16:26 @2) + (37:01 @3) + (14:04 @4) + (1:34 @5) 32.19 mi (20.1 mph) +405ft
ahr:135 max:170

Wednesday Apr 11, 2018 #

6 PM

Road Bike (Trainer) 1:01:16 intensity: (56:48 @1) + (4:07 @2) + (21 @3) 18.42 mi (18.0 mph)
ahr:119 max:142 shoes: Scott Addict

Core/Strength 5:00 [3]

25, 30 - pushups
30 - squats
30 - burpees

Tuesday Apr 10, 2018 #

Core/Strength 5:00 [3]

25-jump squats
25-burpees
25-mountain climbers
25-push ups
6 PM

Road Bike (Trainer) 1:30:03 [1] 25.64 mi (17.1 mph)
ahr:104 max:122 shoes: Scott Addict

Monday Apr 9, 2018 #

8 AM

Running 35:53 intensity: (7:51 @1) + (13:23 @2) + (9:13 @3) + (4:43 @4) + (43 @5) 4.27 mi (8:24 / mi) +57ft 8:18 / mi
ahr:137 max:162 shoes: Lone Peak 3.5 (1)

Much easier without the snow/ice/slush/crust stuff.

Core/Strength 5:00 [3]

25 - burpees
25 - squats
25 - pushups

Sunday Apr 8, 2018 #

9 AM

Alpine Skiing 2:13:30 intensity: (2:12:50 @1) + (40 @2) 22.25 mi (10.0 mph) +30008ft
ahr:101 max:134

Closing day at Jackson. Unbelievable conditions and no one here but locals. Not even many of those!

Saturday Apr 7, 2018 #

Event: Crooked Compass Adventure Trek
 
9 AM

Running 1:08:29 intensity: (14:14 @1) + (37:57 @2) + (15:26 @3) + (52 @4) 6.5 mi (10:32 / mi) +87ft 10:24 / mi
ahr:134 max:155

Ice, crusty crud, puddles and some sections of knee deep slushy snow. Thankfully my watch was there to let me know my performance was "poor". Still a fun run.

Core/Strength 3:17 intensity: (2:40 @1) + (37 @2)
ahr:113 max:131

20 - burpees
20 - squats
40 - push ups

Friday Apr 6, 2018 #

Event: OCIN Flying Pig XXII
 
10 AM

Alpine Skiing 1:47:41 intensity: (1:45:47 @1) + (1:54 @2) 19.74 mi (11.0 mph) +28936ft
ahr:106 max:134

Returned to the scene of the crime. Skied the run that broke me two years ago, and didn't get broke. So that monkey is off my back!
C • Yeah! 2

Wednesday Apr 4, 2018 #

4 PM

Road Bike 35:04 [1] 10.02 mi (17.1 mph)
ahr:106 max:127

Tuesday Apr 3, 2018 #

5 PM

Stairmaster (Stairmaster) 30:10 intensity: (7 @0) + (9:36 @1) + (8:02 @2) + (5:20 @3) + (7:05 @4)
ahr:133 max:158

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