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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 31 days ending Mar 31, 2016:

activity # timemileskm+ft
  Road Bike21 20:31:13 350.72(17.1/h) 564.42(27.5/h) 781
  Massage3 3:10:00
  Stairmaster2 1:28:28
  Walking/Hiking1 42:01 1.86(22:36) 2.99(14:02) 83
  Core/Strength2 40:40
  Total28 26:32:22 352.58 567.42 864
  [1-5]23 18:25:22
averages - sleep:8 rhr:50 weight:168lbs

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Thursday Mar 31, 2016 #

6 PM

Road Bike 1:15:03 intensity: (4:56 @0) + (1:06:50 @1) + (27 @2) + (54 @3) + (1:54 @4) + (2 @5) 21.48 mi (17.2 mph)
ahr:107 max:160 shoes: Scott Addict

Easy zone 2, more a test of patience and my rear than fitness. Pretty sure I didn't hit a HR of 160 on this one.

Wednesday Mar 30, 2016 #

8 AM

Massage (Rehab/PT) 1:00:00 [0]

More graston all around the ankle. Felt like that alone should warrant intensity higher than 0. Less balance and strength work this week, lots of mobility and stretching work, slight improvements in range of motion.
6 PM

Road Bike 40:04 intensity: (3:57 @0) + (25:50 @1) + (7:07 @2) + (3:10 @3) 11.84 mi (17.7 mph)
ahr:116 max:145 shoes: Scott Addict

Tuesday Mar 29, 2016 #

6 PM

Road Bike 1:15:11 intensity: (7:02 @0) + (1:07:03 @1) + (34 @2) + (27 @3) + (5 @4) 21.39 mi (17.1 mph)
ahr:106 max:152 shoes: Scott Addict

Monday Mar 28, 2016 #

5 PM

Stairmaster (Eliptical) 30:15 intensity: (49 @0) + (14:09 @1) + (6:13 @2) + (5:16 @3) + (3:48 @4)
ahr:129 max:156

8 PM

Massage 40:00 [0]

Ankle work, foam roller, stretching.

Sunday Mar 27, 2016 #

2 PM

Walking/Hiking 42:01 intensity: (40:15 @0) + (1:46 @1) 1.86 mi (22:36 / mi) +83ft 21:41 / mi
ahr:76 max:126

Road Bike 1:33:21 intensity: (1:01:58 @0) + (31:21 @1) + (2 @3) 23.01 mi (14.8 mph) +292ft
ahr:91 max:111

Saturday Mar 26, 2016 #

10 AM

Stairmaster (Eliptical) 58:13 intensity: (12:08 @0) + (2:18 @1) + (13:21 @2) + (16:02 @3) + (11:57 @4) + (2:27 @5)
ahr:129 max:166

Elliptical didn't totally suck.
11 AM

Core/Strength 40:00 [0]

Ankle stretching and balance work.
1 PM

Road Bike 1:30:11 intensity: (13 @0) + (1:09:02 @1) + (18:30 @2) + (2:26 @3) 24.74 mi (16.5 mph) +489ft
ahr:125 max:148

Rode outside. It was awesome. Mostly because it WASN'T ON A TRAINER.
4 PM

Core/Strength 40 [0]

Stretching and foam rolling. That DID suck. OUCH.

Thursday Mar 24, 2016 #

5 PM

Road Bike 50:03 intensity: (3:01 @0) + (18:03 @1) + (7:35 @2) + (14:49 @3) + (6:35 @4) 15.25 mi (18.3 mph)
ahr:129 max:159

Wednesday Mar 23, 2016 #

7 PM

Road Bike 48:49 intensity: (2:41 @0) + (29:33 @1) + (12:31 @2) + (3:48 @3) + (16 @4) 14.87 mi (18.3 mph)
ahr:121 max:155

Tuesday Mar 22, 2016 #

6 PM

Road Bike 42:23 intensity: (2:39 @0) + (22:02 @1) + (9:50 @2) + (7:39 @3) + (13 @4) 11.99 mi (17.0 mph)
ahr:122 max:151

Sunday Mar 20, 2016 #

5 PM

Road Bike 47:24 intensity: (11:50 @0) + (35:34 @1) 13.88 mi (17.6 mph)
ahr:103 max:121

Saturday Mar 19, 2016 #

2 PM

Road Bike 54:27 intensity: (1:55 @0) + (21:49 @1) + (7:47 @2) + (11:56 @3) + (11:00 @4) 16.06 mi (17.7 mph)
ahr:131 max:158

Thursday Mar 17, 2016 #

6 PM

Road Bike 9:53 intensity: (3:10 @0) + (4:56 @1) + (23 @2) + (1:03 @3) + (21 @4) 2.76 mi (16.8 mph)
ahr:105 max:156

Road Bike 30:07 intensity: (19 @0) + (24:09 @1) + (4:18 @2) + (1:15 @3) + (6 @4) 9.46 mi (18.8 mph)
ahr:119 max:150

Wednesday Mar 16, 2016 #

6 PM

Road Bike 1:01:04 intensity: (7:34 @0) + (40:20 @1) + (8:45 @2) + (3:25 @3) + (36 @4) + (24 @5) 18.72 mi (18.4 mph)
ahr:115 max:163 (injured)

Monday Mar 14, 2016 #

6 PM

Road Bike 1:15:58 intensity: (50:52 @0) + (22:28 @1) + (56 @2) + (30 @3) + (18 @4) + (54 @5) 15.41 mi (12.2 mph)
ahr:91 max:173 (injured)

Saturday Mar 12, 2016 #

3 PM

Road Bike 1:01:01 intensity: (3:10 @0) + (40:09 @1) + (9:15 @2) + (6:48 @3) + (1:39 @4) 18.25 mi (17.9 mph)
ahr:121 max:159 (injured)

Thursday Mar 10, 2016 #

6 PM

Road Bike 55:40 intensity: (2:44 @0) + (20:34 @1) + (9:52 @2) + (17:15 @3) + (5:15 @4) 16.47 mi (17.8 mph)
ahr:129 max:152 (injured)

Biked in the boot, spent most of the day in the brace, ankle was getting tired.

Wednesday Mar 9, 2016 #

6 PM

Road Bike 31:03 intensity: (16:15 @0) + (14:48 @1) 8.25 mi (15.9 mph)
ahr:92 max:114 rhr:46 (injured)

Supposed to be 75 minutes Z2, but it was first ride in brace instead of boot so I kept it short. Felt really really weird to be able to bend the ankle, but pretty awesome too. I was supposed to only ride 15 minutes but 30 did not cause any pain or discomfort so I'm not to worried. Supposed to transition from boot to brace over three weeks. Patience on that will be tough.

Tuesday Mar 8, 2016 #

6 PM

Road Bike 46:29 intensity: (3:39 @0) + (23:48 @1) + (7:28 @2) + (9:03 @3) + (2:31 @4) 13.37 mi (17.3 mph)
ahr:122 max:153 rhr:49 (injured)

Sunday Mar 6, 2016 #

3 PM

Road Bike 1:00:15 intensity: (5:28 @0) + (50:11 @1) + (4:04 @2) + (32 @3) 18.38 mi (18.3 mph)
ahr:113 max:141 weight:168lbs (injured)

Relatively easy Z2 with occasional Z3 surges. Actually able to get a reasonably decent cadence up, but not near as fast as I should be able to go when I get the darn boot off.

Saturday Mar 5, 2016 #

Note

Last week has brought huge improvements in the ankle. Range of motion has increased, after stretching I can walk without a limp for short distances, and I can do small one legged calf raises. Still need to get to full extension for the calf raises, but hopefully it's enough to convince the doc to let me out of the boot on Wednesday.
10 AM

Road Bike (Indoor) 1:04:57 intensity: (3:00 @0) + (20:10 @1) + (5:43 @2) + (10:29 @3) + (23:05 @4) + (2:30 @5) 19.82 mi (18.3 mph)
ahr:136 max:162 rhr:52 slept:8.0 (injured)

Intervals, z3-4 crosses for 20 minutes then 15 minutes. Finished with 8x15 z6 sprints.

Friday Mar 4, 2016 #

6 PM

Massage (Massage) 1:30:00 [0]
rhr:51

Thursday Mar 3, 2016 #

Note
(rest day)

Garbage sleep last night and a tickle in the throat mean rest day.

Wednesday Mar 2, 2016 #

6 PM

Road Bike 1:00:06 intensity: (50 @0) + (59:00 @1) + (16 @2) 17.83 mi (17.8 mph)
ahr:108 max:134 (injured)

Looking forward to adding a different color to my log...

Tuesday Mar 1, 2016 #

6 PM

Road Bike 57:44 intensity: (5:55 @0) + (20:25 @1) + (13:47 @2) + (10:47 @3) + (5:50 @4) + (1:00 @5) 17.5 mi (18.2 mph)
ahr:127 max:161 (injured)

First structured interval workout since surgery. Still no high cadence stuff, but all in all felt pretty solid. I think not being able to stand has gotten me stronger in the saddle.

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