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Training Log Archive: Garrison

In the 31 days ending Jan 31, 2019:

activity # timemileskm+ft
  O-Meet/Nav1 19:40:01 48.93(24:07) 78.75(14:59) 7175
  Alpine Skiing6 9:53:48 160.52(16.2/h) 258.33(26.1/h) 167736
  Road Bike7 9:39:11 162.42 261.39 736
  Running4 3:31:38 22.85(9:16) 36.77(5:45) 2147
  Stairmaster4 2:49:17 8.23(20:34) 13.24(12:47) 1
  Climbing1 1:40:00
  Stretch3 1:11:25
  Core/Strength5 51:07
  Walking/Hiking2 30:37 1.66(18:27) 2.67(11:28) 346
  Total28 49:47:04 404.61 651.15 178140
  [1-5]27 48:30:46
averages - rhr:44 weight:169.4lbs

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Thursday Jan 31, 2019 #

11 AM

Alpine Skiing 1:27:55 [1] 24.85 mi (17.0 mph) +27265ft
ahr:82 max:110

Wednesday Jan 30, 2019 #

10 AM

Alpine Skiing 1:36:49 [1] 27.0 mi (16.7 mph) +29856ft
ahr:75 max:98

Tuesday Jan 29, 2019 #

10 AM

Alpine Skiing 1:33:22 [1] 26.18 mi (16.8 mph) +25922ft
ahr:84 max:108

4th day. Legs are starting to come around.

Monday Jan 28, 2019 #

9 AM

Alpine Skiing 1:45:02 [1] 27.44 mi (15.7 mph) +27507ft
ahr:69 max:91

Tired legs today and the Mantras do not play nice with lazy skiing. Early pints today.
5 PM

Walking/Hiking 14:19 [1] 0.68 mi (21:04 / mi) +272ft 15:16 / mi
ahr:110 max:145

Cross country ski to dinner at Tennessee Pass Cookhouse
8 PM

Walking/Hiking 16:18 [1] 0.98 mi (16:38 / mi) +74ft 15:31 / mi
ahr:96 max:155

Ski home. You really notice the downhill on the way home.

Sunday Jan 27, 2019 #

9 AM

Alpine Skiing 2:07:53 [1] 33.58 mi (15.8 mph) +33708ft
ahr:84 max:111

Great day other than the snow snake in whiskey Jack...

Saturday Jan 26, 2019 #

10 AM

Alpine Skiing 1:22:47 [2] 21.47 mi (15.6 mph) +23478ft
ahr:71 max:97

First day on the new skis. These things make you get after it!

Friday Jan 25, 2019 #

Note

HMF ski trip

Thursday Jan 24, 2019 #

Note
weight:170.6lbs

Tuesday Jan 22, 2019 #

Note
rhr:44 weight:168.8lbs (rest day)

Monday Jan 21, 2019 #

Note
weight:168.7lbs (rest day)

Saturday Jan 19, 2019 #

Event: POCAR
 
10 AM

O-Meet/Nav (2019 POCAR) 19:40:01 [4] 48.93 mi (24:07 / mi) +7175ft 21:11 / mi

Pretty brutal conditions and a long course. Tracker died about 15 minutes from the finish. I'm going with 50 miles for this one! Going to feel that for a couple days for sure.

Friday Jan 18, 2019 #

6 AM

Core/Strength 4:59 [0]
ahr:70 max:91 weight:169.9lbs (rest day)

Thursday Jan 17, 2019 #

6 AM

Core/Strength 14:06 intensity: (10:02 @0) + (3:45 @1) + (19 @3)
ahr:62 max:106 weight:168.9lbs

6 PM

Stairmaster 21:26 intensity: (12 @0) + (21:10 @1) + (4 @3) 1.02 mi (21:00 / mi)
ahr:106 max:127

Road Bike 5:03 intensity: (4:45 @0) + (8 @1) + (10 @3)
ahr:65 max:73

Wednesday Jan 16, 2019 #

6 PM

Running (Treadmill) 29:51 intensity: (23 @0) + (25:32 @1) + (3:55 @2) + (1 @3) 3.0 mi (9:57 / mi) +608ft 8:21 / mi
ahr:118 max:135

Stretch 27:37 [0]
ahr:67 max:85

Tuesday Jan 15, 2019 #

6 PM

Road Bike 58:55 intensity: (37 @0) + (58:13 @1) + (5 @3) 15.04 mi (15.3 mph)
ahr:93 max:106

Monday Jan 14, 2019 #

6 AM

Core/Strength 11:46 intensity: (3:22 @0) + (8:22 @1) + (2 @3)
ahr:80 max:125

6 PM

Stairmaster 42:03 intensity: (7 @0) + (9:21 @1) + (11:11 @2) + (11:01 @3) + (10:23 @4) 2.4 mi (17:31 / mi)
ahr:136 max:158

Stretch 22:03 intensity: (1:15 @0) + (20:26 @1) + (22 @3)
ahr:82 max:98

Sunday Jan 13, 2019 #

1 PM

Road Bike (Trainer) 2:14:34 intensity: (2:14:30 @1) + (4 @3) 40.03 mi (17.8 mph)
ahr:111 max:128

Mostly just going for the miles

Saturday Jan 12, 2019 #

11 AM

Running (Treadmill) 35:46 intensity: (20 @0) + (14:41 @1) + (4:32 @2) + (6:50 @3) + (8:11 @4) + (1:12 @5) 4.02 mi (8:54 / mi) +822ft 7:27 / mi
ahr:134 max:164

Stairmaster 30:05 intensity: (38 @1) + (1:57 @2) + (20:48 @3) + (6:42 @4) 1.37 mi (21:57 / mi)
ahr:146 max:154

Running (Treadmill) 30:09 intensity: (6:11 @1) + (11:01 @2) + (12:46 @3) + (11 @4) 3.25 mi (9:17 / mi) +378ft 8:21 / mi
ahr:136 max:150

Stairmaster 30:07 intensity: (3:40 @1) + (8:17 @2) + (15:07 @3) + (3:03 @4) 1.32 mi (22:49 / mi) +1ft 22:48 / mi
ahr:140 max:154

Friday Jan 11, 2019 #

6 AM

Core/Strength 12:17 [1]
ahr:72 max:97

6 PM

Road Bike (Trainer) 1:24:45 intensity: (12 @0) + (1:17:19 @1) + (5:36 @2) + (1:38 @3) 25.03 mi (17.7 mph)
ahr:110 max:148

Thursday Jan 10, 2019 #

6 AM

Core/Strength 7:59 [1]
ahr:71 max:96

6 PM

Road Bike (Trainer) 1:12:17 intensity: (10 @0) + (1:12:02 @1) + (5 @3) 22.03 mi (18.3 mph)
ahr:109 max:126

Wednesday Jan 9, 2019 #

6 PM

Running (Treadmill) 40:02 intensity: (13:36 @1) + (12:34 @2) + (5:15 @3) + (6:29 @4) + (2:08 @5) 4.84 mi (8:16 / mi)
ahr:137 max:167

Steady pace increase to 6:00. Vertical distance of 762 "mystery units"

Stretch 21:45 [0]
ahr:85 max:116

Mostly ankle(s), but EVERYTHING is tight.

Tuesday Jan 8, 2019 #

6 PM

Road Bike 1:02:17 intensity: (15 @0) + (45:59 @1) + (14:28 @2) + (1:10 @3) + (25 @4) 20.03 mi (19.3 mph)
ahr:121 max:152

Sunday Jan 6, 2019 #

12 PM

Running 28:14 intensity: (11 @0) + (25:56 @1) + (2:05 @2) + (2 @3) 3.07 mi (9:12 / mi) +156ft 8:46 / mi
ahr:115 max:136

Full faceplant shortly/immediately after warning others of the dangers of roots hidden in leaves. Legs were surprisingly sluggish from the ride yesterday.

Running 47:36 intensity: (39:33 @1) + (8:02 @2) + (1 @3) 4.67 mi (10:12 / mi) +183ft 9:50 / mi
ahr:122 max:140

Accidental stoppage.

Saturday Jan 5, 2019 #

11 AM

Road Bike 2:41:20 intensity: (6 @0) + (1:19:53 @1) + (59:58 @2) + (20:16 @3) + (1:07 @4) 40.26 mi (15.0 mph) +736ft
ahr:129 max:157

Started and finished feeling OK, but legs and energy went to complete crap in the middle. Might have been overheating (in January!) a bit.

Friday Jan 4, 2019 #

Climbing (Gym) 1:40:00 [2]

Wednesday Jan 2, 2019 #

6 PM

Stairmaster 45:36 intensity: (13:15 @1) + (6:16 @2) + (13:40 @3) + (12:16 @4) + (9 @5) 2.12 mi (21:30 / mi)
ahr:138 max:160

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