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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Garrison

In the 7 days ending Jun 5, 2016:

activity # timemileskm+ft
  Road Bike2 5:31:32 84.86(15.4/h) 136.57(24.7/h) 1512
  Stairmaster3 2:58:49
  Core/Strength2 2:00:00
  Running2 1:08:39 7.56(9:05) 12.17(5:39) 140
  Massage1 1:00:00
  Paddling/Erg1 45:00
  Total10 13:24:00 92.42 148.74 1652
  [1-5]10 13:22:54
averages - sleep:7.3 rhr:55 weight:169.1lbs

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MoTuWeThFrSaSu

Sunday Jun 5, 2016 #

11 AM

Road Bike 2:44:49 intensity: (9 @0) + (2:40:35 @1) + (3:37 @2) + (28 @3) 42.31 mi (15.4 mph) +757ft
ahr:115 max:143 slept:8.5 weight:169.5lbs shoes: C'Dale F29

Sore glutes from yesterday but legs still felt decent.
Windy again 18-20mph from the WSW this time. Not the worst, but wouldn't mind this route with no wind at some point.

Saturday Jun 4, 2016 #

8 AM

Core/Strength (Sore class) 1:00:00 [3]

9 AM

Core/Strength (Pilates) 1:00:00 [3]

Got into some jump board stuff and didn't feel too bad. Not a lot of pop, but strength was OK.
11 AM

Stairmaster (Stepmill) 1:00:00 intensity: (15:00 @2) + (30:00 @3) + (15:00 @4)

Twenty minute warn up
Twenty minutes 4x1 intervals
Fifteen minutes .5 x 1.5 intervals
Cool down
6.5 miles (whatever that means on a step mill)
300 floors
1 PM

Paddling/Erg (Kayak Erg) 45:00 [3]
shoes: P1 kayak erg

First session on the new toy. Surprisingly good. Altered between using the foot rests and feet on the floor. Feet on the floor felt a little more like paddling a canoe.

Definitely good investment.
C • Erg 15
C • Nice! 1

Friday Jun 3, 2016 #

5 PM

Running 43:51 intensity: (45 @0) + (15:22 @1) + (14:18 @2) + (13:26 @3) 5.0 mi (8:46 / mi) +75ft 8:39 / mi
ahr:130 max:146

Thursday Jun 2, 2016 #

Note
rhr:53 slept:6.0 weight:170lbs (rest day)

6 PM

Running 24:48 intensity: (12 @0) + (20:51 @1) + (3:45 @2) 2.56 mi (9:41 / mi) +65ft 9:28 / mi
ahr:121 max:136

Had a few extra minutes so i gave the ankle a little test drive. Felt good. Definitely more range.

Wednesday Jun 1, 2016 #

6 AM

Note
rhr:50 slept:7.5 weight:170lbs

Ankle feels noticeably better than usual this morning. Cryo cuff is back to being my best friend.

Appointment with surgeon went well. Bone bruise is healed, Microfracture looks good, strength is excellent, only issue is ROM in dorsiflexion (which I knew.) I'm treating his request for a finisher pic from Cowboy Tough as a thumbs up to race.

PT tonight for the final green light!
C • Great news on the thumbs up! 2
4 PM

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

Got the all clear from the PT but still getting two more sessions in before CT.
Intense ROM work Full on body sweat by the time he was done. All the balance and strength stuff felt SO much easier, but dorsiflexion ROM is still meh.

Stairmaster (Stepmill) 52:07 intensity: (22:40 @1) + (14:13 @2) + (12:33 @3) + (2:41 @4)
ahr:129 max:158

Holding off on the running for one more day so 50 minutes on the stepmill instead. Finished with intervals and felt surprisingly good.

Tuesday May 31, 2016 #

Note
rhr:58 slept:6.0 weight:167.5lbs

6 PM

Stairmaster 1:06:42 intensity: (37:01 @1) + (18:48 @2) + (10:10 @3) + (43 @4)
ahr:122 max:155

Elliptical, Rowing Machine, Treadmill

Taking it easy so I'm able to do well with the surgeon and PT tomorrow.
8 PM

Note

I had thought that a regular ice pack was roughly equivalent to the cryo cuff. Wow was I wrong. One hour in the cryo cuff and my ankle looks the least swollen since before the surgery. This will now become a nightly activity.

Monday May 30, 2016 #

11 AM

Road Bike 2:46:43 intensity: (2:37:51 @1) + (7:13 @2) + (1:39 @3) 42.55 mi (15.3 mph) +755ft
ahr:118 max:146 rhr:57 slept:8.5 weight:168.5lbs shoes: C'Dale F29

Extended version of Saturday's gravel route. Thankfully with a lot less wind.

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