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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 31 days ending Mar 31, 2019:

activity # timemileskm+ft
  Road Bike6 14:32:27 267.67(18.4/h) 430.77(29.6/h)
  Alpine Skiing5 9:15:04 128.48(13.9/h) 206.76(22.4/h) 144373
  Core/Strength12 7:00:21
  Running9 5:35:05 36.53(9:10) 58.79(5:42) 469
  MTB1 4:36:38 70.39(15.3/h) 113.28(24.6/h) 891
  Stretch6 2:45:00
  Stairmaster4 2:25:59 2.42 3.89
  Paddling/Erg2 1:10:03 5.65 9.1
  Walking/Hiking1 20:04 1.21(16:35) 1.95(10:18)
  Total35 47:40:41 512.35 824.55 145733
  [1-5]35 46:12:17
averages - rhr:45 weight:169.3lbs

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Sunday Mar 31, 2019 #

9 AM

Core/Strength (HIIT) 1:24:00 intensity: (36 @0) + (1:01:23 @1) + (15:48 @2) + (3:59 @3) + (2:14 @4)
ahr:118 max:155

One round, stair repeats (ouch) another round.

Running 43:18 intensity: (23:28 @1) + (8:49 @2) + (4:53 @3) + (4:23 @4) + (1:45 @5) 5.01 mi (8:39 / mi)
ahr:130 max:166 shoes: Lone peak 4.0 (1)

Stretch 25:00 [1]

Saturday Mar 30, 2019 #

10 AM

Road Bike 5:21:41 intensity: (3:40:08 @1) + (1:12:45 @2) + (21:08 @3) + (7:40 @4) 100.07 mi (18.7 mph)
ahr:125 max:159

C • Look out! 5

Thursday Mar 28, 2019 #

6 AM

Core/Strength 5:00 [1]
rhr:49 weight:168.4lbs

5 PM

Running 51:56 intensity: (32:41 @1) + (9:19 @2) + (9:46 @3) + (10 @4) 6.25 mi (8:19 / mi) +156ft 8:07 / mi
ahr:126 max:150 shoes: Lone peak 4.0 (1)

Wednesday Mar 27, 2019 #

5 PM

Running 43:30 intensity: (18:23 @1) + (13:32 @2) + (9:57 @3) + (1:38 @4) 5.25 mi (8:17 / mi) +136ft 8:05 / mi
ahr:131 max:155 shoes: Lone peak 4.0 (1)

First decent outside run with zero ankle pain. Altras really do seen to help.

Monday Mar 25, 2019 #

6 PM

Stairmaster 40:06 [3]
ahr:124 max:156

Running 20:01 intensity: (16:05 @1) + (2:07 @2) + (1:33 @3) + (16 @4) 1.96 mi (10:13 / mi)
ahr:118 max:153 shoes: Lone peak 4.0 (1)

Sunday Mar 24, 2019 #

10 AM

Core/Strength 1:15:43 intensity: (1:06 @0) + (45:24 @1) + (13:42 @2) + (12:14 @3) + (3:17 @4)
ahr:119 max:154

HIIT with death by stairs.

Saturday Mar 23, 2019 #

10 AM

MTB 4:36:38 intensity: (3:36:38 @1) + (52:22 @2) + (7:38 @3) 70.39 mi (15.3 mph) +891ft
ahr:121 max:149

Friday Mar 22, 2019 #

Event: OCIN Flying Pig XXIII
 

Wednesday Mar 20, 2019 #

6 PM

Stairmaster 30:01 intensity: (18 @0) + (13:39 @1) + (6:02 @2) + (5:34 @3) + (4:01 @4) + (27 @5)
ahr:127 max:161

Running 19:22 intensity: (10:09 @1) + (1:54 @2) + (2:31 @3) + (3:07 @4) + (1:41 @5) 2.02 mi (9:35 / mi)
ahr:128 max:165

Stretch 25:00 [1]

Five days with the ankle in a ski boot not so good for mobility.

Tuesday Mar 19, 2019 #

8 AM

Running 35:10 intensity: (5 @0) + (34:04 @1) + (1:00 @2) + (1 @3) 3.7 mi (9:31 / mi) +177ft 9:06 / mi
ahr:118 max:133

Monday Mar 18, 2019 #

10 AM

Alpine Skiing 1:32:37 intensity: (12:27 @0) + (1:07:02 @1) + (13:08 @3) 23.53 mi (15.2 mph) +11858ft
ahr:81 max:109

Sunday Mar 17, 2019 #

9 AM

Alpine Skiing 1:14:45 intensity: (18:09 @0) + (36:00 @1) + (20:36 @3) 17.72 mi (14.2 mph) +11710ft
ahr:73 max:92

Saturday Mar 16, 2019 #

9 AM

Alpine Skiing 2:00:00 [3] 27.0 mi (13.5 mph) +38250ft

Friday Mar 15, 2019 #

Alpine Skiing 2:30:00 [3] 29.9 mi (12.0 mph) +37509ft

Estimate on time. Had to use an app instead of Garmin. App counts total time, Garmin only decent time.

Thursday Mar 14, 2019 #

9 AM

Alpine Skiing 1:57:42 intensity: (54:23 @0) + (45:29 @1) + (17:50 @3) 30.33 mi (15.5 mph) +45046ft
ahr:67 max:114

Wednesday Mar 13, 2019 #

Note

Jackson ski trip

Tuesday Mar 12, 2019 #

Note
rhr:45 weight:171.8lbs

Monday Mar 11, 2019 #

Note
rhr:45 weight:171.1lbs (rest day)

Sunday Mar 10, 2019 #

9 AM

Core/Strength (HIIT) 1:02:22 intensity: (21 @0) + (49:18 @1) + (7:00 @2) + (4:19 @3) + (1:24 @4)
ahr:111 max:154

Finished with a killer set of stairs intervals!

Walking/Hiking 10:03 [1] 0.61 mi (16:28 / mi)
ahr:92 max:102

Running 45:40 intensity: (27:12 @1) + (13:31 @2) + (3:36 @3) + (1:21 @4) 5.01 mi (9:07 / mi)
ahr:126 max:154

Walking/Hiking 10:01 [1] 0.6 mi (16:41 / mi)
ahr:102 max:114

12 PM

Stretch 45:00 [3]

Saturday Mar 9, 2019 #

12 PM

Road Bike 1:55:13 intensity: (28:58 @1) + (43:53 @2) + (41:16 @3) + (1:06 @4) 37.12 mi (19.3 mph)
ahr:132 max:153

Road Bike 40:48 intensity: (5:11 @1) + (3:19 @2) + (12:31 @3) + (19:46 @4) + (1 @5) 13.51 mi (19.9 mph)
ahr:145 max:160

Paddling/Erg (Kayak erg) 40:22 intensity: (29:10 @1) + (11:12 @2) 9.1 km (13.5 kph)
ahr:126 max:139

5 PM

Road Bike 15:02 intensity: (4 @0) + (14:14 @1) + (40 @2) + (4 @3) 3.8 mi (15.2 mph)
ahr:119 max:132

Road Bike 28:28 intensity: (25:40 @1) + (2:47 @2) + (1 @3) 8.09 mi (17.1 mph)
ahr:123 max:134

Friday Mar 8, 2019 #

6 AM

Core/Strength 15:00 [1]
rhr:44 weight:167.8lbs

5 PM

Core/Strength 1:05:35 [2]
ahr:90 max:130

Easy HIIT
Not so easy abs and core.

Thursday Mar 7, 2019 #

6 AM

Core/Strength 10:00 [1]
rhr:44 weight:169.5lbs

6 PM

Stairmaster 45:01 intensity: (12:08 @1) + (8:16 @2) + (12:11 @3) + (12:09 @4) + (17 @5) 2.42 mi (18:36 / mi)
ahr:138 max:160

Running 44:54 intensity: (13:44 @1) + (19:41 @2) + (5:03 @3) + (4:54 @4) + (1:32 @5) 5.0 mi (8:59 / mi)
ahr:132 max:165

First relatively pain free running since the 18 mile debacle. I'll take that.
C • 10% 2
7 PM

Stretch 25:00 [1]

Ankle stuff. Then more ankle stuff.

Wednesday Mar 6, 2019 #

6 AM

Core/Strength 10:00 [1]
rhr:44 weight:168.7lbs

Tuesday Mar 5, 2019 #

6 AM

Core/Strength 10:00 [1]
rhr:44 weight:169.5lbs

6 PM

Road Bike 1:03:28 intensity: (13 @0) + (40:20 @1) + (18:55 @2) + (4:00 @3) 20.03 mi (18.9 mph)
ahr:118 max:149

Paddling/Erg (Kayak Erg) 29:41 [1]
ahr:100 max:126

Monday Mar 4, 2019 #

6 AM

Core/Strength 10:00 [1]
rhr:44 weight:168.9lbs

6 PM

Stairmaster 30:51 intensity: (11 @0) + (30:39 @1) + (1 @3)
ahr:100 max:124

Squat muscles are COOKED.

Running 31:14 intensity: (30:35 @1) + (36 @2) + (3 @3) 2.33 mi (13:24 / mi)
ahr:102 max:133

Still taking it super easy with the ankle. Definitely feeling better than it has. Will probably avoid direct move to the 20 mile run this weekend though.
7 PM

Stretch 25:00 [1]

Sunday Mar 3, 2019 #

9 AM

Core/Strength 1:00:41 intensity: (12 @0) + (46:06 @1) + (12:19 @2) + (2:04 @3)
ahr:112 max:145 rhr:44 weight:168.7lbs

HIIT class with Sean for the first time in two years.

Ouch.
1 PM

Road Bike 1:29:02 intensity: (1:28:40 @1) + (21 @2) + (1 @3) 25.02 mi (16.9 mph)
ahr:110 max:131

3 PM

Stretch 20:00 [1]

Saturday Mar 2, 2019 #

1 PM

Road Bike (Trainer) 3:18:45 intensity: (19 @0) + (2:07:24 @1) + (1:05:03 @2) + (5:59 @3) 60.02 mi (18.1 mph)
ahr:125 max:148

Friday Mar 1, 2019 #

6 AM

Core/Strength 12:00 [3]
rhr:44 weight:168.4lbs

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