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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 31 days ending May 31, 2014:

activity # timemileskm+ft
  Road Bike10 30:35:43 367.36(12.0/h) 591.21(19.3/h) 19436
  Adventure Race1 17:35:33 91.63(11:31) 147.47(7:09) 2164
  Running8 9:50:07 44.43(13:17) 71.51(8:15) 3212
  Core/Strength6 6:00:00
  O-Meet/Nav1 2:56:25 8.1(21:46) 13.04(13:32) 312
  Paddling/Erg1 1:06:36 4.67(4.2/h) 7.52(6.8/h) 11
  Massage1 20:00
  Total27 68:24:24 516.2 830.74 25135
  [1-5]27 67:59:43
averages - weight:171lbs

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Saturday May 31, 2014 #

Event: Spring Fury
 
8 AM

Road Bike 3:46:15 intensity: (2:22:16 @1) + (50:37 @2) + (23:46 @3) + (8:48 @4) + (48 @5) 62.57 mi (16.6 mph) +1494ft
ahr:121 max:180 weight:169.5lbs shoes: Step Mill

Legs improving marginally, but definitely would not have done well on a harder ride.

Friday May 30, 2014 #

6 PM

Running 44:48 [2] 4.09 mi (10:57 / mi) +458ft 9:54 / mi
weight:172lbs shoes: Salomon Mantra 2

Didn't feel too bad on the flats. but the hills proved that I'm still dragging from last weekend.

Thursday May 29, 2014 #

5 PM

Road Bike (Nebo) 1:42:02 intensity: (52:30 @1) + (24:07 @2) + (14:41 @3) + (10:30 @4) + (14 @5) 32.28 mi (19.0 mph) +250ft
ahr:127 max:169 weight:171.5lbs shoes: Step Mill

Wasn't ready for the "B+" group yet. Thought the legs might loosen up but no luck. Survived the first couple accelerations but got popped before the turn west.

Wednesday May 28, 2014 #

5 PM

Running 16:31 [2] 1.83 mi (9:02 / mi) +67ft 8:43 / mi
ahr:117 max:170 shoes: Salomon Mantra 2

Super easy run to loosen the legs up.
6 PM

Running 15:18 intensity: (2:22 @1) + (9:13 @2) + (3:43 @3) 1.79 mi (8:33 / mi) +9ft 8:30 / mi
ahr:134 max:145 shoes: Salomon Mantra 2

Slightly higher tempo on the way home, but still easy.

Massage 20:00 [0]

sauna and stretch

Monday May 26, 2014 #

Note

Cowboy Tough Training Weekend - STL

Sunday May 25, 2014 #

Note

Cowboy Tough Training Weekend - STL
12 AM

Running 4:28:20 [2] 15.26 mi (17:35 / mi) +1860ft 15:46 / mi
shoes: Hoka Stinson

Long trek with al little jogging thrown in on the easier parts
8 AM

Paddling/Erg 1:06:36 [1] 4.67 mi (4.2 mph) +11ft

7 PM

Road Bike 4:27:45 [3] 24.14 mi (5.4 mph) +2706ft
shoes: Step Mill

9 PM

O-Meet/Nav 2:56:25 [3] 8.1 mi (21:46 / mi) +312ft 21:00 / mi
shoes: Hoka Stinson

Saturday May 24, 2014 #

Note

Cowboy Tough Training Weekend - STL
8 AM

Running 1:52:16 [2] 7.65 mi (14:41 / mi) +297ft 14:10 / mi

Easy jog walk through Forest Park
3 PM

Road Bike 3:45:48 [3] 23.97 mi (6.4 mph) +2485ft
shoes: Step Mill

Lap 1 on Berryman Trail
7 PM

Road Bike 4:27:45 [3] 24.14 mi (5.4 mph) +2706ft
shoes: Step Mill

Lap 2 on Berryman. Not as fast as lap 1...

Friday May 23, 2014 #

Note

Cowboy Tough Training Weekend - STL

Thursday May 22, 2014 #

5 PM

Road Bike 2:01:54 intensity: (1:04:36 @1) + (9:20 @2) + (32:51 @3) + (15:07 @4) 34.54 mi (17.0 mph) +234ft
ahr:127 max:167 shoes: Step Mill

Wednesday May 21, 2014 #

6 AM

Core/Strength 1:00:00 [3]

Tuesday May 20, 2014 #

5 PM

Road Bike 1:42:08 intensity: (35:31 @1) + (18:10 @2) + (20:46 @3) + (25:19 @4) + (2:22 @5) 32.41 mi (19.0 mph) +274ft
ahr:137 max:173

Monday May 19, 2014 #

6 AM

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

First time with a straight up reformer class in a while.
5 PM

Road Bike (MTB on the road) 1:37:03 intensity: (2:19 @0) + (54:05 @1) + (21:57 @2) + (13:07 @3) + (3:26 @4) + (2:09 @5) 25.35 mi (15.7 mph) +645ft
ahr:128 max:205 shoes: Step Mill

Monday night "recovery" road ride on the Moots. Other than a couple miles of stiff cross-wind it actually wasn't too tough to keep pace.

Sunday May 18, 2014 #

4 PM

Running 56:38 intensity: (1 @0) + (6:56 @1) + (23:39 @2) + (20:48 @3) + (5:14 @4) 6.03 mi (9:24 / mi) +310ft 8:58 / mi
ahr:139 max:168 shoes: Hoka Stinson

Legs still feeling tired and heavy.

Saturday May 17, 2014 #

6 PM

Running 34:16 [3] 3.8 mi (9:01 / mi) +211ft 8:34 / mi
shoes: Hoka Stinson

Friday May 16, 2014 #

6 AM

Core/Strength 1:00:00 [3]

Thursday May 15, 2014 #

6 AM

Core/Strength 1:00:00 [3]

Saturday May 10, 2014 #

6 AM

Adventure Race 17:35:33 [3] 91.63 mi (11:31 / mi) +2164ft 11:16 / mi

2014 Mission AR

Wednesday May 7, 2014 #

Core/Strength 1:00:00 [3]

Tuesday May 6, 2014 #

6 AM

Core/Strength 1:00:00 [3]

Monday May 5, 2014 #

6 PM

Running (pack run w/ dog) 42:00 [2] 4.0 mi (10:30 / mi)

Slow run with lot of bathroom breaks (for the dog).

Saturday May 3, 2014 #

8 AM

Road Bike race (3 State 3 Mountain) 6:34:59 intensity: (7 @0) + (2:44:12 @1) + (2:20:53 @2) + (1:13:46 @3) + (15:54 @4) + (7 @5) 100.1 mi (15.2 mph) +8642ft
ahr:131 max:169 shoes: Step Mill

After years of totally crap weather for Three State we had the best weather you could hope for. 50 at the start with a high of about 70, all sunshine.

Free beers at the finish didn't hurt.

Thursday May 1, 2014 #

7 PM

Road Bike 30:04 intensity: (2:14 @0) + (27:41 @1) + (9 @2) 7.86 mi (15.7 mph)
ahr:97 max:130 shoes: Step Mill

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