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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 7 days ending Apr 24, 2016:

activity # timemileskm+ft
  Road Bike3 3:06:23 58.44(18.8/h) 94.05(30.3/h) 543
  Massage3 1:50:00
  Stairmaster4 1:45:36
  Running4 41:53 4.25(9:51) 6.84(6:07)
  Swimming1 26:56 0.45(59:52) 0.72(37:12)
  Total11 7:50:48 63.14 101.61 543
  [1-5]9 6:00:42

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Sunday Apr 24, 2016 #

2 PM

Road Bike 1:38:31 intensity: (6 @0) + (1:02:08 @1) + (29:24 @2) + (6:32 @3) + (21 @4) 32.32 mi (19.7 mph) +488ft
ahr:126 max:151 shoes: Scott Addict

Four month anniversary of the ankle injury. Not too bad all things considered, on the bike anyways... Looking forward to being able to wear bike shoes again though.

235 battery lasts so long forgot to check before starting. Crapped out just before getting home.
C • not a bad 10
4 PM

Road Bike 21:24 [3] 6.46 mi (18.1 mph) +55ft
shoes: Scott Addict

Last part of ride from where the 235 crapped out.

Saturday Apr 23, 2016 #

11 AM

Stairmaster (Eliptical) 33:54 intensity: (12:58 @1) + (10:44 @2) + (7:24 @3) + (2:48 @4)
ahr:128 max:155

12 PM

Stairmaster (Stepmill) 33:00 intensity: (3:46 @1) + (13:14 @2) + (5:18 @3) + (9:28 @4) + (1:14 @5)
ahr:141 max:162

5 minute double step intervals on 10.

Massage (Ankle stuff) 30:00 [0]

Balance work
Heel raises
Stretching, can almost sit back on my heels finally
1 PM

Swimming 26:56 [4] 0.45 mi (59:52 / mi)
ahr:109 max:122

32 lengths, starting to sort out the whole breathing thing. Can actually swim 2 or 3 lengths at a time without stopping. Baby steps! (Strokes?)

HR definitely not right.

Friday Apr 22, 2016 #

5 PM

Stairmaster (Eliptical) 11:24 intensity: (6:46 @1) + (3:50 @2) + (48 @3)
ahr:125 max:145

Running (Treadmill) 13:31 intensity: (4:47 @1) + (5:59 @2) + (2:45 @3) 1.5 mi (9:01 / mi)
ahr:131 max:145

6 PM

Massage (Ankle stuff) 20:00 [0]

Stretching and balance work. Can actually stay up on the body without flailing the arms and legs everywhere.

Thursday Apr 21, 2016 #

5 PM

Running (Treadmill) 12:33 [3] 1.25 mi (10:02 / mi)

Road Bike 1:06:28 intensity: (34:52 @1) + (10:55 @2) + (12:39 @3) + (6:52 @4) + (1:10 @5) 19.66 mi (17.7 mph)
ahr:126 max:166 shoes: Scott Addict

Wednesday Apr 20, 2016 #

5 PM

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

More graston and ultrasound along with some aggressive stretching. Range of motion showed big improvements from last week. Plantarflexion is pretty much same as right ankle, dorsiflexion is 16 degrees (20 on the right). Scar tissues on the front finally seems to be breaking up.
6 PM

Running (Treadmill) 5:43 [3] 0.5 mi (11:26 / mi)

Quick run on the treadmill to confirm that I can do it without "compensation" (limping). Got the thumbs up from the PT so now it's just a matter of ramping up in a way that I don't hurt myself.
C • so this means 5

Monday Apr 18, 2016 #

6 AM

Stairmaster (Eliptical) 27:18 [3]
ahr:123 max:147

Running (Treadmill) 10:06 [3] 1.0 mi (10:06 / mi)

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