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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 7 days ending Apr 17, 2016:

activity # timemileskm+ft
  Road Bike3 2:11:01 34.22(15.7/h) 55.07(25.2/h) 88
  Massage2 1:30:00
  Stairmaster3 1:15:31
  Running3 35:12 3.0(11:44) 4.83(7:18)
  Total9 5:31:44 37.22 59.9 88
  [1-5]9 5:01:14

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MoTuWeThFrSaSu

Sunday Apr 17, 2016 #

7 AM

Running (Treadmill) 10:41 [3] 1.0 mi (10:41 / mi)

Progress... One degree incline actually felt better than flat.

Stairmaster (Eliptical) 20:00 [3]

Saturday Apr 16, 2016 #

6 AM

Stairmaster (Eliptical) 32:51 intensity: (18:20 @1) + (3:10 @2) + (6:34 @3) + (4:47 @4)
ahr:119 max:157

Friday Apr 15, 2016 #

Note
(rest day)

Travel to Boise. Good timing for rest since the ankle was a little sore.

Thursday Apr 14, 2016 #

6 PM

Road Bike (Outside) 26:20 intensity: (30 @0) + (24:58 @1) + (44 @2) + (8 @3) 5.81 mi (13.2 mph) +88ft
ahr:108 max:141 shoes: Scott Addict

Super easy ride instead of intervals. Ankle is actually kinda tender for the first time in a while. Running two days in a row probably not the best move. But, weather was too awesome to not get outside for a little bit anyways.

Wednesday Apr 13, 2016 #

5 PM

Massage (Rehab) 1:00:00 [1]

Stretching, ultrasound, graston, more stretching, then a few minutes on the treadmill to get my official clearance to start running.

That graston is going to leave a mark this time...
7 PM

Running (Treadmill) 11:58 [3] 1.0 mi (11:58 / mi)

Tuesday Apr 12, 2016 #

5 PM

Stairmaster (Elliptical) 22:40 intensity: (15:56 @1) + (4:55 @2) + (1:49 @3)
ahr:119 max:147

Warm up for the big show. One whole mile on the treadmill!
6 PM

Running (Treadmill) 12:33 [3] 1.0 mi (12:33 / mi)

Jog/Walk combo with 5 straight minutes of jog finishing off at a blistering 10:00 pace. It actually felt REALLY good to see that number on the treadmill.
7 PM

Road Bike 56:39 intensity: (34:29 @1) + (12:29 @2) + (8:31 @3) + (1:10 @4) 15.86 mi (16.8 mph)
ahr:122 max:158 shoes: Scott Addict

Intervals. Started out really tough but legs felt good by the end.

Massage 30:00 [0]

Mobility on the ankle, foam roller on the legs, not sure which was more uncomfortable. Who am I kidding. It was the foam roller.

Monday Apr 11, 2016 #

6 PM

Road Bike (Indoor) 48:02 intensity: (47:40 @1) + (6 @2) + (16 @3) 12.55 mi (15.7 mph)
ahr:97 max:148 shoes: Scott Addict

Zone 1 recovery. Good thing, completely wiped today and run down feeling. Might be trying to get sick.

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