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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 31 days ending Jan 31, 2018:

activity # timemileskm+ft
  O-Meet/Nav5 25:53:36 72.48(21:26) 116.64(13:19) 10730
  Road Bike11 13:09:51 208.87(15.9/h) 336.14(25.5/h) 976
  Running4 2:01:04 10.33 16.63
  Stretch2 50:00
  Stairmaster1 20:14
  Core/Strength1 15:00
  Total23 42:29:45 291.68 469.41 11706
  [1-5]22 41:34:03

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Wednesday Jan 31, 2018 #

6 PM

Stairmaster (Stairmaster) 20:14 intensity: (7 @0) + (20:05 @1) + (2 @3)
ahr:103 max:116

85 floors, super easy

Stretch 20:00 [0]

Half ankle, rest legs.
7 PM

Core/Strength 15:00 [3]

Low weight squats, 50 reps total or so. Working on form, range of motion. Didn't feel too bad but knees were tight for sure. Started at 95, finished at 135.

Tuesday Jan 30, 2018 #

6 PM

Road Bike (Trainer) 1:13:00 intensity: (50:48 @1) + (9:50 @2) + (10:55 @3) + (1:27 @4) 20.02 mi (16.5 mph)
ahr:119 max:156 shoes: Scott Addict

Monday Jan 29, 2018 #

5 PM

Running (Treadmill) 30:58 intensity: (16 @0) + (9:38 @1) + (6:57 @2) + (6:35 @3) + (4:07 @4) + (3:25 @5) 4.1 mi (7:33 / mi)
ahr:136 max:170

6 PM

Stretch 30:00 [0]

Good ten minutes on the ankle, rest general leg stuff.

Sunday Jan 28, 2018 #

12 PM

Road Bike 2:58:11 intensity: (27 @0) + (2:55:15 @1) + (1:26 @2) + (44 @3) + (19 @4) 45.67 mi (15.4 mph) +976ft
ahr:111 max:157 shoes: Scott Addict

Saturday Jan 27, 2018 #

Event: ICO cold O
 
8 AM

O-Meet/Nav 43:47 intensity: (35:44 @1) + (4:06 @2) + (3:25 @3) + (32 @4) 1.72 mi (25:28 / mi) +246ft 22:26 / mi
ahr:111 max:153

Friday Jan 26, 2018 #

4 PM

O-Meet/Nav 1:22:21 intensity: (3:10 @0) + (1:15:08 @1) + (3:39 @2) + (24 @3) 5.48 mi (15:02 / mi) +354ft 14:10 / mi
ahr:99 max:135

Thursday Jan 25, 2018 #

5 PM

Running 37:48 intensity: (15:08 @1) + (3:46 @2) + (10:34 @3) + (7:06 @4) + (1:14 @5)
ahr:130 max:164

Tuesday Jan 23, 2018 #

6 PM

Road Bike (Trainer) 1:02:49 intensity: (32:34 @1) + (12:10 @2) + (15:27 @3) + (2:38 @4) 16.31 mi (15.6 mph)
ahr:126 max:153 shoes: Scott Addict

Sunday Jan 21, 2018 #

1 PM

Road Bike (Trainer) 1:00:04 intensity: (57:26 @1) + (2:38 @2) 18.03 mi (18.0 mph)
ahr:113 max:138 shoes: Scott Addict

Saturday Jan 20, 2018 #

12 PM

O-Meet/Nav 3:34:30 [3] 8.75 mi (24:31 / mi) +528ft 23:11 / mi

Scouting/setting for Cold O next week. Stuff is getting sloppy!

Friday Jan 19, 2018 #

6 PM

Running 26:14 intensity: (16 @0) + (10:22 @1) + (2:53 @2) + (3:53 @3) + (4:02 @4) + (4:48 @5) 3.22 mi (8:09 / mi)
ahr:136 max:166

Bad HR data.

Thursday Jan 18, 2018 #

6 PM

Road Bike 1:01:08 intensity: (48:51 @1) + (10:49 @2) + (1:28 @3) 17.44 mi (17.1 mph)
ahr:117 max:149 shoes: Scott Addict

Wednesday Jan 17, 2018 #

6 PM

Running 26:04 intensity: (1 @0) + (14:01 @1) + (4:54 @2) + (4:49 @3) + (2:19 @4) 3.01 mi (8:40 / mi)
ahr:125 max:159

Tuesday Jan 16, 2018 #

6 PM

Road Bike intervals (Trainer) 1:05:13 intensity: (50 @0) + (1:02:10 @1) + (1:44 @2) + (29 @3) 15.38 mi (14.1 mph)
ahr:100 max:142 shoes: Scott Addict

Monday Jan 15, 2018 #

7 PM

Road Bike 30:15 intensity: (6 @0) + (29:58 @1) + (11 @3) 7.84 mi (15.6 mph)
ahr:91 max:104 shoes: Scott Addict

Recovery spin

Saturday Jan 13, 2018 #

Note

POCAR
10 AM

O-Meet/Nav (POCAR) 15:00:06 [3] 41.53 mi (21:40 / mi) +6807ft 18:46 / mi

The streak continues. Good course this year. One missing control but not a ton of time looking before we bailed. Pushed pretty hard, mostly because it was so damn COLD.

Thursday Jan 11, 2018 #

6 PM

Road Bike (Trainer) 1:13:44 intensity: (39:30 @1) + (10:01 @2) + (11:48 @3) + (11:32 @4) + (53 @5) 21.05 mi (17.1 mph)
ahr:126 max:163 shoes: Scott Addict

Tuesday Jan 9, 2018 #

6 PM

Road Bike (Trainer) 1:08:04 intensity: (5 @0) + (47:24 @1) + (10:06 @2) + (9:32 @3) + (57 @4) 16.69 mi (14.7 mph)
ahr:116 max:155 shoes: Scott Addict

Saturday Jan 6, 2018 #

1 PM

O-Meet/Nav 5:12:52 intensity: (18 @0) + (4:26:44 @1) + (24:19 @2) + (11:44 @3) + (8:47 @4) + (1:00 @5) 15.0 mi (20:51 / mi) +2794ft 17:44 / mi
ahr:111 max:167

Thursday Jan 4, 2018 #

6 PM

Road Bike (Trainer) 59:17 intensity: (6 @0) + (45:32 @1) + (13:14 @2) + (25 @3) 15.41 mi (15.6 mph)
ahr:117 max:142 shoes: Scott Addict

Tuesday Jan 2, 2018 #

6 PM

Road Bike (Trainer) 58:06 intensity: (48:33 @1) + (5:57 @2) + (3:21 @3) + (15 @4) 15.03 mi (15.5 mph)
ahr:112 max:152 shoes: Scott Addict

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