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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 7 days ending Apr 3, 2016:

activity # timemileskm+ft
  Road Bike4 4:41:57 80.69(17.2/h) 129.86(27.6/h) 481
  Stairmaster4 2:58:27
  Massage3 2:10:00
  Swimming1 22:03 0.28(1:18:41) 0.45(48:53)
  Walking/Hiking1 21:06 1.0(21:06) 1.61(13:07)
  Total11 10:33:33 81.97 131.92 481
  [1-5]8 8:04:12

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MoTuWeThFrSaSu

Sunday Apr 3, 2016 #

2 PM

Stairmaster (Eliptical) 30:45 intensity: (1:21 @0) + (10:06 @1) + (8:50 @2) + (5:32 @3) + (4:13 @4) + (43 @5)
ahr:131 max:162

Stairmaster 35:41 intensity: (37 @0) + (9:01 @1) + (15:44 @2) + (6:19 @3) + (4:00 @4)
ahr:133 max:156

4 PM

Road Bike 1:31:39 intensity: (22 @0) + (1:17:35 @1) + (13:41 @2) + (1 @3) 25.98 mi (17.0 mph) +481ft
ahr:123 max:139 shoes: Scott Addict

7 PM

Massage (Ankle stuff) 30:00 [0]

Saturday Apr 2, 2016 #

10 AM

Stairmaster (Eliptical) 31:46 intensity: (17 @0) + (5:23 @1) + (4:27 @2) + (9:57 @3) + (10:05 @4) + (1:37 @5)
ahr:142 max:162

Walking/Hiking (Treadmill) 21:06 [1] 1.0 mi (21:06 / mi)
ahr:93 max:105

Experimenting a little with stride length and incline in anticipation of getting cleared this week.

Swimming 22:03 [3] 0.28 mi (1:18:41 / mi)
ahr:108 max:129

So swimming without a PFD is like, harder.
C • Imagine that! 2
11 AM

Stairmaster 50:00 [2]
ahr:104 max:125

Friday Apr 1, 2016 #

Note
(rest day)

Thursday Mar 31, 2016 #

6 PM

Road Bike 1:15:03 intensity: (4:56 @0) + (1:06:50 @1) + (27 @2) + (54 @3) + (1:54 @4) + (2 @5) 21.48 mi (17.2 mph)
ahr:107 max:160 shoes: Scott Addict

Easy zone 2, more a test of patience and my rear than fitness. Pretty sure I didn't hit a HR of 160 on this one.

Wednesday Mar 30, 2016 #

8 AM

Massage (Rehab/PT) 1:00:00 [0]

More graston all around the ankle. Felt like that alone should warrant intensity higher than 0. Less balance and strength work this week, lots of mobility and stretching work, slight improvements in range of motion.
C • Have the docs let you regis... 3
6 PM

Road Bike 40:04 intensity: (3:57 @0) + (25:50 @1) + (7:07 @2) + (3:10 @3) 11.84 mi (17.7 mph)
ahr:116 max:145 shoes: Scott Addict

Tuesday Mar 29, 2016 #

6 PM

Road Bike 1:15:11 intensity: (7:02 @0) + (1:07:03 @1) + (34 @2) + (27 @3) + (5 @4) 21.39 mi (17.1 mph)
ahr:106 max:152 shoes: Scott Addict

Monday Mar 28, 2016 #

5 PM

Stairmaster (Eliptical) 30:15 intensity: (49 @0) + (14:09 @1) + (6:13 @2) + (5:16 @3) + (3:48 @4)
ahr:129 max:156

8 PM

Massage 40:00 [0]

Ankle work, foam roller, stretching.

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