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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 31 days ending Jul 31, 2017:

activity # timemileskm+ft
  MTB7 21:20:06 323.41(15.2/h) 520.48(24.4/h) 7279
  Running9 7:59:03 44.45(10:47) 71.54(6:42) 2069
  Road Bike2 3:51:27 68.82(17.8/h) 110.76(28.7/h) 1105
  Paddling/Erg4 3:07:15 17.45 28.08
  Stairmaster3 1:51:30 0.77 1.24 2987
  Stretch2 1:45:00
  O-Meet/Nav2 57:45 4.33(13:19) 6.98(8:17) 167
  Total24 40:52:06 459.24 739.07 13606
  [1-5]22 38:54:03

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Sunday Jul 23, 2017 #

7 AM

MTB 2:00:05 intensity: (21 @0) + (1:58:47 @1) + (29 @2) + (28 @3) 33.19 mi (16.6 mph) +909ft
ahr:105 max:140

Saturday Jul 22, 2017 #

7 AM

MTB 4:00:45 intensity: (1:47 @0) + (3:57:21 @1) + (1:05 @2) + (32 @3) 62.34 mi (15.5 mph) +1782ft
ahr:110 max:146

Running 56:23 intensity: (56:14 @1) + (9 @2) 3.0 mi (18:48 / mi) +329ft 17:02 / mi
ahr:96 max:134

2 PM

Paddling/Erg 17:06 intensity: (1:52 @0) + (14:37 @1) + (37 @3) 0.1 mi (0.4 mph)
ahr:78 max:102

Paddling/Erg 11:41 intensity: (49 @0) + (10:47 @1) + (5 @3) 0.57 mi (2.9 mph)
ahr:82 max:90

Paddling/Erg 11:52 intensity: (6:13 @0) + (5:21 @1) + (18 @3)
ahr:72 max:94

5 PM

Running 2:15:32 [3] 9.24 mi (14:40 / mi) +783ft 13:35 / mi

Friday Jul 21, 2017 #

6 PM

Note

Spent a solid couple of hours fiddling with the Gnu while suffering in WI humidity and mosquitoes. Storing gear in that center beam is every bit as awesome as I thought it would be.

Wednesday Jul 19, 2017 #

6 PM

Paddling/Erg 52:09 intensity: (31 @0) + (51:31 @1) + (7 @3) 10.0 km (11.5 kph)
ahr:98 max:122 shoes: P1 kayak erg

Tuesday Jul 18, 2017 #

6 PM

Running 20:03 intensity: (8 @0) + (6:34 @1) + (7:56 @2) + (5:10 @3) + (15 @4) 2.09 mi (9:36 / mi) +77ft 9:16 / mi
ahr:131 max:150

Run to gym, 25 lbs

Stairmaster (Stairmaster) 33:44 intensity: (4:09 @1) + (2:04 @2) + (6:53 @3) + (19:10 @4) + (1:28 @5) +1407ft
ahr:146 max:162

Running 20:52 intensity: (3:59 @1) + (14:10 @2) + (2:42 @3) + (1 @4) 2.1 mi (9:56 / mi) +42ft 9:45 / mi
ahr:133 max:150

Run home, 25 lbs

Monday Jul 17, 2017 #

6 PM

Paddling/Erg 49:27 intensity: (11 @0) + (46:47 @1) + (50 @2) + (1:04 @3) + (17 @4) + (18 @5) 10.0 km (12.1 kph)
ahr:113 max:222 shoes: P1 kayak erg

Started in 2.5 km segments, then finished up with some .5k "intervals" HR is based off of wrist, so not very accurate. Pretty sure there wasn't much zone 5.
C • HR 2
8 PM

Stretch 45:00 [0]

More rolling and stretching with extra time on ITB's. Yikes. I think I scared the small dog a few times.

Sunday Jul 16, 2017 #

2 PM

Stretch 1:00:00 [0]

Assorted stretching, foam rolling, massage ball etc. Most of it didn't feel very good.
5 PM

Running 43:25 intensity: (5 @0) + (7:21 @1) + (9:38 @2) + (15:00 @3) + (8:02 @4) + (3:19 @5) 4.95 mi (8:46 / mi) +194ft 8:27 / mi
ahr:141 max:163

Saturday Jul 15, 2017 #

7 AM

MTB 2:41:17 intensity: (2 @0) + (2:23:19 @1) + (16:28 @2) + (1:28 @3) 42.0 mi (15.6 mph) +346ft
ahr:119 max:143

Road/gravel ride to camp Cullom for an o meet. 15 lb pack actually feels kind of light...

O-Meet/Nav 28:03 intensity: (4:34 @1) + (12:02 @2) + (10:08 @3) + (1:19 @4) 2.16 mi (12:59 / mi) +167ft 12:06 / mi
ahr:132 max:152

Second course, 2.5k straight line. A little cleaner than the first but could/should have been better considering I wasn't going full speed.
11 AM

O-Meet/Nav 29:42 [3] 3.5 km (8:29 / km)

Estimated distance. Forgot to start the watch. Sloppy start made worse with legs that were taking a minute to adapt after the ride.
12 PM

MTB 2:31:03 intensity: (1:55:28 @1) + (34:43 @2) + (52 @3) 41.38 mi (16.4 mph) +441ft
ahr:123 max:143

Ride home, getting more comfortable with higher cadence. Road bike getting busted probably a blessing in disguise (other than the repair costs).
C • Nice day! 4

Advanced 2.5km - Splits

Advanced 2.8km - Splits

Friday Jul 14, 2017 #

6 PM

Running 20:03 intensity: (6 @0) + (10:55 @1) + (8:53 @2) + (9 @3) 2.06 mi (9:45 / mi) +79ft 9:25 / mi
ahr:123 max:140

Stairmaster 47:46 intensity: (25:13 @1) + (5:09 @2) + (7:38 @3) + (8:07 @4) + (1:39 @5) 0.77 mi (1:02:03 / mi) +5ft 1:01:40 / mi
ahr:131 max:162

Running 20:26 intensity: (7:14 @1) + (11:16 @2) + (1:56 @3) 2.05 mi (9:59 / mi) +55ft 9:44 / mi
ahr:131 max:149

Thursday Jul 13, 2017 #

Paddling/Erg 45:00 [2] 7.0 km (9.3 kph)
shoes: P1 kayak erg

Sunday Jul 9, 2017 #

11 AM

Running 53:12 intensity: (8 @0) + (8:53 @1) + (8:56 @2) + (4:18 @3) + (28:14 @4) + (2:43 @5) 6.51 mi (8:10 / mi) +10ft 8:10 / mi
ahr:144 max:165

Saturday Jul 8, 2017 #

10 AM

Road Bike 2:04:56 intensity: (7 @0) + (1:58:42 @1) + (4:55 @2) + (1:12 @3) 33.06 mi (15.9 mph) +805ft
ahr:115 max:145

Friday Jul 7, 2017 #

5 PM

Stairmaster (Stairmaster) 30:00 intensity: (24:56 @1) + (2:03 @2) + (3:01 @3) +1575ft
ahr:110 max:147

Thursday Jul 6, 2017 #

5 PM

Road Bike 1:46:31 intensity: (4 @0) + (59:13 @1) + (14:10 @2) + (20:29 @3) + (12:34 @4) + (1 @5) 35.76 mi (20.1 mph) +300ft
ahr:124 max:160 shoes: Scott Addict

Was having a good ride with the A group until some sudden braking due to roadwork led to the guy behind me "rear ending" me at about 25mph. Thankfully stayed upright and no injury other than some tire burn on the leg from his front tire (which seems to hurt worse than road rash actually), but the road bike is a bit dinged up. All MTB miles leading up to Worlds is probably not a bad thing though.

Kate, if you have a link for one of those bubbles, please send.
C • Bike handling would suffer... 3

Wednesday Jul 5, 2017 #

6 PM

Running 12:02 intensity: (10 @0) + (10:18 @1) + (1:34 @2) 1.51 mi (7:57 / mi) +42ft 7:45 / mi
ahr:119 max:138

Tuesday Jul 4, 2017 #

11 AM

MTB 2:07:01 intensity: (21 @0) + (1:35:27 @1) + (23:43 @2) + (7:30 @3) 31.2 mi (14.7 mph) +1826ft
ahr:114 max:149

Running 32:11 intensity: (2:52 @1) + (4:34 @2) + (7:30 @3) + (14:22 @4) + (2:53 @5) 3.63 mi (8:52 / mi) +161ft 8:31 / mi
ahr:147 max:164

Monday Jul 3, 2017 #

6 PM

MTB 1:11:21 intensity: (4 @0) + (1:11:12 @1) + (5 @3) 19.67 mi (16.5 mph) +676ft
ahr:106 max:129

Sunday Jul 2, 2017 #

11 AM

Running 1:04:54 intensity: (4 @0) + (8:45 @1) + (14:25 @2) + (40:38 @3) + (1:02 @4) 7.32 mi (8:52 / mi) +297ft 8:32 / mi
ahr:138 max:152

Saturday Jul 1, 2017 #

9 AM

MTB 6:48:34 intensity: (6:26:25 @1) + (22:03 @2) + (6 @3) 93.63 mi (13.8 mph) +1298ft
ahr:116 max:140 shoes: C'Dale F29

Mostly gravel with 25 lb pack. Legs weren't feeling it at all. Thank God there was a tailwind for most of the last twenty or so miles. Cranks or BB are creaking. That gets pretty old after 3 or 4 hours.

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