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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 31 days ending Dec 31, 2016:

activity # timemileskm+ft
  Road Bike7 7:52:08 120.72 194.27
  Core/Strength7 7:00:00
  Adventure Race1 5:00:00
  O-Meet/Nav1 2:44:07 9.12(18:00) 14.68(11:11) 2082
  Stairmaster3 2:00:52
  Running2 1:15:02 9.21(8:09) 14.83(5:04) 129
  Total20 25:52:09 139.05 223.78 2211
  [1-5]20 25:50:14

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Saturday Dec 31, 2016 #

8 AM

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

Friday Dec 30, 2016 #

10 AM

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

Thursday Dec 29, 2016 #

5 PM

Road Bike 1:00:05 intensity: (38:02 @1) + (18:22 @2) + (3:03 @3) + (38 @4) 19.03 mi (19.0 mph)
ahr:122 max:152

Wednesday Dec 28, 2016 #

9 AM

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

10 AM

Core/Strength (Apex) 1:00:00 [4]

11 AM

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

Briefly considered for classes in a row but decided no. Would like to think some wisdom is coming with age, but mostly I think I was just tired.

Gonna be sore tomorrow. And Friday.

Tuesday Dec 27, 2016 #

4 PM

Running 18:04 intensity: (10 @0) + (12:54 @1) + (4:59 @2) + (1 @3) 2.1 mi (8:37 / mi) +75ft 8:20 / mi
ahr:123 max:139

Stairmaster (Stepmill) 31:45 intensity: (3:24 @1) + (7:14 @2) + (9:08 @3) + (10:51 @4) + (1:08 @5)
ahr:143 max:165

Running 18:35 intensity: (4:50 @1) + (10:05 @2) + (3:04 @3) + (36 @4) 2.12 mi (8:47 / mi) +53ft 8:35 / mi
ahr:133 max:152

Monday Dec 26, 2016 #

5 PM

Road Bike 1:30:02 intensity: (1:11:24 @1) + (14:56 @2) + (3:42 @3) 27.72 mi (18.5 mph)
ahr:123 max:147

Saturday Dec 24, 2016 #

4 PM

Road Bike 56:21 intensity: (56 @0) + (46:52 @1) + (7:02 @2) + (1:31 @3) 16.87 mi (18.0 mph)
ahr:110 max:149

Monday Dec 19, 2016 #

Note
(sick)

Flu or food poisoning, whatever it is, sucks real bad.

Sunday Dec 18, 2016 #

10 AM

Road Bike 1:25:23 intensity: (3 @0) + (54:50 @1) + (16:30 @2) + (10:39 @3) + (3:21 @4) 20.87 mi (14.7 mph)
ahr:121 max:157

Just about back in to my zones from last fall. Legs sore from yesterday, but actually felt pretty strong.

Saturday Dec 17, 2016 #

8 AM

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

Lots of squatting and jumping and some other stuff. Gonna be sore from this one.

Thursday Dec 15, 2016 #

6 PM

Road Bike (Trainer) 1:00:25 intensity: (1 @0) + (55:34 @1) + (3:43 @2) + (1:07 @3) 17.58 mi (17.5 mph)
ahr:108 max:143

Easy spin, few standing intervals at the end.

Wednesday Dec 14, 2016 #

5 PM

Stairmaster (Stepmill) 46:44 intensity: (16:25 @1) + (6:01 @2) + (10:17 @3) + (7:41 @4) + (6:20 @5)
ahr:135 max:173

Tuesday Dec 13, 2016 #

5 PM

Running (Treadmill) 38:23 intensity: (8:44 @1) + (6:49 @2) + (12:07 @3) + (5:27 @4) + (5:16 @5) 5.0 mi (7:41 / mi)
ahr:143 max:174

Sunday Dec 11, 2016 #

10 AM

Road Bike 1:20:33 intensity: (41:01 @1) + (14:31 @2) + (18:50 @3) + (6:11 @4) 18.65 mi (13.9 mph)
ahr:125 max:156

Saturday Dec 10, 2016 #

1 PM

O-Meet/Nav (Story Blue) 1:47:08 intensity: (6:44 @1) + (20:14 @2) + (32:20 @3) + (40:52 @4) + (6:58 @5) 7.37 mi (14:32 / mi) +1605ft 12:03 / mi
ahr:146 max:165

First time running on this map in probably ten years. Woods were in great shape. All in all not a bad day. Pretty much all my bobbles happened when I was trying to multi task too much. Gloves on, gloves off, etc. Fourth place at best but there were fast people there, so I'm good with whatever. I didn't break anything!

O-Meet/Nav 56:59 intensity: (45 @0) + (49:34 @1) + (3:45 @2) + (2:55 @3) 1.75 mi (32:34 / mi) +477ft 25:53 / mi
ahr:103 max:145

Control clean up.

Blue - Splits

Thursday Dec 8, 2016 #

5 PM

Stairmaster (Stepmill) 42:23 intensity: (17:16 @1) + (5:22 @2) + (6:51 @3) + (9:36 @4) + (3:18 @5)
ahr:133 max:167

Wednesday Dec 7, 2016 #

6 AM

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

Saturday Dec 3, 2016 #

8 AM

Adventure Race (Castlewood!) 5:00:00 [3]

Thursday Dec 1, 2016 #

6 PM

Road Bike 39:19 intensity: (17:18 @1) + (5:36 @2) + (7:26 @3) + (6:55 @4) + (2:04 @5)
ahr:131 max:167

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