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Training Log Archive: Garrison

In the 7 days ending Sep 4, 2016:

activity # timemileskm+ft
  Road Bike2 3:11:58 61.01(19.1/h) 98.19(30.7/h) 687
  O-Meet/Nav2 1:42:39 8.92(11:31) 14.35(7:09) 571
  Massage1 1:20:00
  Running2 1:13:25 7.99(9:11) 12.86(5:43) 440
  Paddling/Erg1 1:00:46 5.34(5.3/h) 8.6(8.5/h)
  Total7 8:28:48 83.26 134.0 1698
  [1-5]7 8:26:36

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MoTuWeThFrSaSu

Sunday Sep 4, 2016 #

11 AM

Massage (80) 1:20:00 [1]

Full body deep tissue. Need to go back for more work on the legs.

Saturday Sep 3, 2016 #

12 PM

O-Meet/Nav 25:30 intensity: (19 @0) + (15:44 @1) + (5:36 @2) + (3:18 @3) + (33 @4) 2.29 mi (11:08 / mi) +161ft 10:26 / mi
ahr:121 max:152 shoes: Altra LP3.0 BY1

Finishing up control retrieval from the paddle O. Legs marginally better but still pretty crummy.

O-Meet/Nav 37:48 intensity: (14:31 @1) + (16:18 @2) + (6:59 @3) 3.69 mi (10:15 / mi) +232ft 9:40 / mi
ahr:131 max:149 shoes: Altra LP3.0 BY1

Road Bike 1:27:24 intensity: (1:24:03 @1) + (3:20 @2) + (1 @3) 24.86 mi (17.1 mph) +437ft
ahr:113 max:135 shoes: Scott Addict

Starting to get some volume back. Feet are dealing pretty well. Legs were not feeling it though. Pretty sure if I just keep running and riding they'll eventually feel better.

Friday Sep 2, 2016 #

5 PM

Running 38:37 intensity: (7 @0) + (36:00 @1) + (2:28 @2) + (2 @3) 4.0 mi (9:39 / mi) +217ft 9:11 / mi
ahr:116 max:135 shoes: Altra LP3.0 BY1

Garbage legs and blah feeling continue from yesterday.

Thursday Sep 1, 2016 #

5 PM

Road Bike 1:44:34 intensity: (52:26 @1) + (22:45 @2) + (25:03 @3) + (3:28 @4) + (52 @5) 36.15 mi (20.7 mph) +250ft
ahr:125 max:161 shoes: Scott Addict

Really flat legs tonight.

Wednesday Aug 31, 2016 #

6 PM

Paddling/Erg (Kayak Erg) 1:00:46 intensity: (1:42 @0) + (58:53 @1) + (11 @3) 8.6 km (8.5 kph)
ahr:91 max:116 shoes: P1 kayak erg

First real workout with the elbow. Stiff and a little sore, but not bad.

Tuesday Aug 30, 2016 #

6 PM

O-Meet/Nav 39:21 intensity: (37:19 @1) + (2:00 @2) + (2 @3) 2.94 mi (13:23 / mi) +178ft 12:40 / mi
ahr:104 max:138 shoes: Altra LP3.0 BY1

Technically nav, because I had a map, but not exactly challenging. Jumping in and out of van to beat the rain.

Monday Aug 29, 2016 #

6 PM

Running 34:48 intensity: (4 @0) + (9:23 @1) + (5:03 @2) + (10:53 @3) + (7:00 @4) + (2:25 @5) 3.99 mi (8:43 / mi) +223ft 8:17 / mi
ahr:139 max:167

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