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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 31 days ending Oct 31, 2015:

activity # timemileskm+ft
  Running5 8:12:44 35.95(13:42) 57.86(8:31) 956
  Walking/Hiking2 5:00:00
  Core/Strength3 3:30:00
  Road Bike3 2:50:34 40.96(14.4/h) 65.92(23.2/h)
  Massage2 1:25:00
  Total15 20:58:18 76.92 123.79 956
  [1-5]13 19:31:03
averages - sleep:6.1 weight:165.8lbs

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Saturday Oct 31, 2015 #

9 AM

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

11 AM

Running 5:00:00 [2] 14.0 mi (21:26 / mi)

Ran when I could, lots of stopping and starting setting controls. Used the car, which made for a really inefficient route, but it was worth it to not spend an extra hour untangling controls and looking for the right one...

Thursday Oct 29, 2015 #

6 PM

Road Bike 1:01:03 intensity: (1:31 @1) + (31:03 @2) + (10:28 @3) + (9:27 @4) + (8:34 @5) 14.16 mi (13.9 mph)
ahr:135 max:176

Tuesday Oct 27, 2015 #

6 PM

Road Bike 58:32 intensity: (13:39 @1) + (24:11 @2) + (8:09 @3) + (12:33 @4) 14.64 mi (15.0 mph)
ahr:125 max:166

Monday Oct 26, 2015 #

6 PM

Walking/Hiking 1:30:00 [1]

Sunday Oct 25, 2015 #

Walking/Hiking 3:30:00 [1]
shoes: Salomon Mantra 2.1

Course scouting/setting for Halloween O. Debated if it deserved a "1" on intensity but I did break a sweat a time or two, so I'm going with it.

Saturday Oct 24, 2015 #

8 AM

Core/Strength (sore) 1:00:00 [3]
slept:7.0 weight:165.5lbs

10 AM

Core/Strength 1:30:00 [1]

Strength building slow flow, first yoga in a long time and surprisingly I didn't fall down.

Friday Oct 23, 2015 #

6 AM

Note
slept:5.25 weight:165.5lbs

6 PM

Running 57:08 intensity: (11 @0) + (4 @1) + (3:08 @2) + (13:14 @3) + (40:11 @4) + (20 @5) 6.55 mi (8:43 / mi) +280ft 8:23 / mi
ahr:151 max:178 shoes: Mantra S-Lab (9.5)

Thursday Oct 22, 2015 #

Note
slept:6.5 weight:166lbs

6 PM

Road Bike 50:59 intensity: (2:04 @0) + (39:00 @1) + (9:55 @2) 12.17 mi (14.3 mph)
ahr:98 max:129

Easy recovery spin to reacquaint myself with the trainer. Yay.

Wednesday Oct 21, 2015 #

Note
slept:5.5 weight:166lbs

6 PM

Running 1:01:37 intensity: (4 @1) + (10:44 @2) + (40:51 @3) + (9:22 @4) + (36 @5) 6.6 mi (9:20 / mi) +280ft 8:59 / mi
ahr:141 max:173 shoes: Mantra S-Lab (9.5)

Monday Oct 19, 2015 #

Massage 40:00 [0]

More of the same plus some calves. Tried to do extra stretching on the quads as the knees are complaining.
6 PM

Running 22:45 intensity: (1:20 @3) + (20:58 @4) + (27 @5) 3.07 mi (7:25 / mi) +117ft 7:09 / mi
ahr:157 max:172 shoes: Salomon Mantra 2.1

Tried to pick the pace up a little bit from yesterday. Felt clunky, but didn't die. Footbed in my right shoe all of a sudden decided to try for an escape via the back of the shoe?

Sunday Oct 18, 2015 #

Massage warm up/down 45:00 [0]

Foam Roller+Stick+tennis ball = more suffering than I though possibly while mostly lying on the floor. Glutes, ITBs, quads and piriformises (piriformi?)
2 PM

Running 51:14 intensity: (2:37 @2) + (37:31 @3) + (11:06 @4) 5.73 mi (8:56 / mi) +279ft 8:33 / mi
ahr:145 max:165 shoes: Salomon Mantra 2.1

First run after a couple weeks off. All in all not too horrible.

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