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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 31 days ending May 31, 2017:

activity # timemileskm+ft
  Adventure Race1 17:40:00
  Road Bike12 14:57:03 263.87(17.6/h) 424.65(28.4/h) 5284
  Running11 14:08:21 89.26(9:30) 143.65(5:54) 2423
  Massage2 3:30:00
  Stretch4 2:05:00
  Stairmaster2 1:04:17
  Walking/Hiking1 30:00
  Total29 53:54:41 353.13 568.3 7707
  [1-5]29 53:19:25
averages - rhr:40 weight:165.5lbs

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Wednesday May 31, 2017 #

6 PM

Road Bike 1:26:32 intensity: (13 @0) + (1:23:59 @1) + (1:27 @2) + (37 @3) + (16 @4) 25.49 mi (17.7 mph) +761ft
ahr:105 max:154

Tuesday May 30, 2017 #

7 PM

Running 37:01 intensity: (1:08 @1) + (5:30 @2) + (16:45 @3) + (10:15 @4) + (3:23 @5) 4.94 mi (7:30 / mi) +106ft 7:21 / mi
ahr:147 max:170

Monday May 29, 2017 #

5 PM

Road Bike 46:08 intensity: (45:30 @1) + (37 @2) + (1 @3) 13.62 mi (17.7 mph) +424ft
ahr:103 max:132

Sunday May 28, 2017 #

11 AM

Road Bike 31:28 intensity: (10 @0) + (31:11 @1) + (7 @3) 8.37 mi (16.0 mph)
ahr:87 max:97

Super super easy spin with some calf/hamstring stretching every ten minutes. Left hamstring behind knee definitely tender.

Saturday May 27, 2017 #

9 AM

Running 3:27:49 intensity: (1:10:25 @1) + (1:07:11 @2) + (52:28 @3) + (16:42 @4) + (1:03 @5) 20.01 mi (10:23 / mi) +1042ft 9:54 / mi
ahr:134 max:165 weight:164lbs

Originally intended a double loop of the reservoir but things were super sloppy and trails that used to be there (about 6-7 years ago) were just gone. So, the loop took longer than expected and Greg didn't have enough time for another. So, we used up what time he had left for 5 more muddy wet miles, then after he headed home I dragged myself through 5 more miles on the road. So, another ugly 20, but got it done.

Unlike last week though, didn't dehydrate the nonsense out of myself.

Ended with some soreness in the left hamstring down by the knee, nothing major though.

Friday May 26, 2017 #

7 AM

Note
rhr:39 weight:165.5lbs

First time I've ever been bruised from a massage!
5 PM

Running (Treadmi)) 39:36 [3] 3.9 mi (10:09 / mi)

Speed work and some inclines

Stairmaster (Stairmaster) 15:00 [3]

Thursday May 25, 2017 #

12 PM

Massage 2:00:00 [1]

7 PM

Road Bike 30:04 intensity: (18 @0) + (29:41 @1) + (5 @3) 8.05 mi (16.1 mph)
ahr:90 max:105

Survival spin. Didn't want to do nothing but trying to do much of anything after two hours of deep tissue is kinda tough.

Tuesday May 23, 2017 #

7 AM

Note
rhr:39 weight:165lbs

5 PM

Road Bike 1:36:01 intensity: (7 @0) + (51:09 @1) + (3:03 @2) + (13:54 @3) + (23:58 @4) + (3:50 @5) 33.74 mi (21.1 mph) +326ft
ahr:126 max:166

Monday May 22, 2017 #

7 AM

Note
rhr:38 weight:165lbs (rest day)

Sunday May 21, 2017 #

10 AM

Note
rhr:37 weight:165lbs

4 PM

Road Bike 1:25:05 intensity: (1:37 @0) + (1:15:16 @1) + (14 @2) + (6:00 @3) + (30 @4) + (1:28 @5) 23.46 mi (16.5 mph) +589ft
ahr:107 max:219 shoes: Scott Addict

20 miles on the bike was certainly easier than running. But it was windy AGAIN... I'm just starting to think of it as training for sustained climbing.

Saturday May 20, 2017 #

3 PM

Running 3:14:33 intensity: (6 @0) + (24:25 @1) + (48:59 @2) + (1:46:52 @3) + (14:11 @4) 20.0 mi (9:44 / mi) +455ft 9:31 / mi
ahr:139 max:154 weight:158.5lbs shoes: Altra Instinct BG1

Legs felt not great to start. Hotter and more humid than I expected and I felt it. Definitely dehydrated. Wasn't pretty, but got it done.

Friday May 19, 2017 #

8 AM

Note
rhr:41 weight:165.5lbs

8 PM

Running 26:29 intensity: (14 @0) + (16:36 @1) + (8:51 @2) + (48 @3) 3.15 mi (8:24 / mi) +60ft 8:15 / mi
ahr:124 max:144

Thursday May 18, 2017 #

7 AM

Note
rhr:40 weight:165.5lbs (rest day)

Wednesday May 17, 2017 #

6 AM

Note
rhr:39 weight:165.5lbs

6 PM

Running 49:20 intensity: (23 @0) + (43:30 @1) + (5:26 @2) + (1 @3) 5.06 mi (9:45 / mi) +183ft 9:26 / mi
ahr:121 max:139

Threw the 10lb weight vest on at the last minute (pack is funky still), yikes.

Tuesday May 16, 2017 #

5 PM

Road Bike 1:48:40 intensity: (4 @0) + (46:59 @1) + (2:21 @2) + (9:09 @3) + (43:36 @4) + (6:31 @5) 35.53 mi (19.6 mph) +310ft
ahr:132 max:168 weight:166lbs shoes: Scott Addict

Crazy windy ride AGAIN. Broke away from the sketchy group with one other guy though and actually had a great workout. Ran down quite a few stragglers from the group in front of us.

Monday May 15, 2017 #

Note
rhr:39 weight:170lbs (rest day)

Sunday May 14, 2017 #

Note
(rest day)

Saturday May 13, 2017 #

Event: MISSION 18hr AR (USARA)
 
6 AM

Adventure Race race (Mission AR) 17:40:00 [4]

Overall strong team performance. Unfortunately our navigator list the passport after the first control. Rookie.
C • What a bozo. 6

Friday May 12, 2017 #

7 AM

Note
rhr:40 weight:166.5lbs

Thursday May 11, 2017 #

7 PM

Running 29:04 intensity: (30 @0) + (23:20 @1) + (45 @2) + (41 @3) + (38 @4) + (3:10 @5) 3.32 mi (8:46 / mi) +86ft 8:33 / mi
ahr:127 max:177

Wednesday May 10, 2017 #

5 PM

Massage 1:30:00 [1]

First time at Back to Balance, also first time I've felt wonky after a massage. Intense!
7 PM

Road Bike (Trainer) 45:06 [1] 12.51 mi (16.6 mph)
ahr:93 max:107

Post massage easy spin. Felt a little goofy when I got done.

Tuesday May 9, 2017 #

Note
rhr:42 weight:168lbs

7 PM

Running 20:22 intensity: (5 @0) + (16:42 @1) + (2:35 @2) + (1:00 @3) 2.04 mi (9:59 / mi) +71ft 9:40 / mi
ahr:113 max:148

Short easy run with some laps on the ramps. Park is FLOODED.

Monday May 8, 2017 #

Note
rhr:41 weight:167lbs (rest day)

6 PM

Walking/Hiking 30:00 [0]

Stretch 20:00 [1]

Sunday May 7, 2017 #

12 PM

Running 2:42:46 intensity: (13 @0) + (1:45:14 @1) + (49:00 @2) + (2:37 @3) + (46 @4) + (4:56 @5) 18.01 mi (9:02 / mi) +420ft 8:51 / mi
ahr:128 max:176

Observations for the day:
1)Altras do not shed water well. Multiple flooded spots throughout run (including paved trails) so couldn't avoid the water and damn those things get heavy when wet. Actually switched to the road Altras when running by the house at around 7 miles in. Then go those wet too.
2)Although not fast, the new post surgery altered running stride is making it far easier for me to run long distances without taking a beating. Will never be a runner, but I can at least run better. Still a lot of work to do in the hips.
3)Don't think I'll ever be in the mix for a 2 hour marathon.

Saturday May 6, 2017 #

12 PM

Road Bike 3:11:07 intensity: (3 @0) + (3:04:02 @1) + (3:22 @2) + (2:01 @3) + (1:17 @4) + (22 @5) 52.17 mi (16.4 mph) +1621ft
ahr:107 max:164

4 PM

Stretch 40:00 [1]

ROMWOD days 3&4.
I am not flexible.

Friday May 5, 2017 #

6 PM

Running (Treadmill 2.5) 40:36 intensity: (20:28 @1) + (10:21 @2) + (7:44 @3) + (2:03 @4) 3.8 mi (10:41 / mi)
ahr:121 max:157

Warmup then some intervals.

Stairmaster (Stairmaster) 49:17 intensity: (5:01 @1) + (11:34 @2) + (22:25 @3) + (10:17 @4)
ahr:142 max:159

260 floors, warmup, intervals, 20 minute cool down.

Thursday May 4, 2017 #

6 PM

Road Bike (Trainer) 41:44 intensity: (8 @0) + (41:34 @1) + (2 @3) 12.23 mi (17.6 mph)
ahr:102 max:115 shoes: Scott Addict

Easy spin.
7 PM

Stretch 25:00 [3]

ROMWOD intro day 2

Wednesday May 3, 2017 #

6 PM

Running (Treadmill - 2.0 incline) 40:45 [3] 5.03 mi (8:06 / mi)
shoes: Altra Instinct BG1

Three solid days of rain ahead. Yippee. On the upside, might get to kayak to work on Friday.

Tuesday May 2, 2017 #

6 PM

Road Bike 1:35:04 intensity: (19 @0) + (1:15:06 @1) + (5:46 @2) + (8:51 @3) + (4:28 @4) + (34 @5) 25.34 mi (16.0 mph) +1254ft
ahr:113 max:164 shoes: Scott Addict

Monday May 1, 2017 #

6 PM

Road Bike (Trainer) 40:04 intensity: (46 @0) + (37:04 @1) + (2:13 @2) + (1 @3) 13.37 mi (20.0 mph)
ahr:113 max:137 shoes: Scott Addict

Stretch 40:00 [1]

ROMWOD - day 1 (again)
ankle stuff
foam roller on quads/ITB

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