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Training Log Archive: Garrison

In the 28 days ending Feb 28, 2017:

activity # timemileskm+ft
  Road Bike12 12:23:14 228.31(18.4/h) 367.43(29.7/h)
  Stairmaster3 2:25:16
  Stretch5 2:15:00
  Core/Strength1 2:00:00
  Running2 1:39:05 11.17(8:52) 17.98(5:31) 554
  O-Meet/Nav1 1:33:57 6.06(15:30) 9.75(9:38) 1165
  Paddling/Erg2 50:25 5.03(6.0/h) 8.1(9.6/h)
  Total24 23:06:57 250.58 403.26 1719
  [1-5]22 20:35:31

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Monday Feb 27, 2017 #

5 PM

Road Bike 52:20 [1] 15.3 mi (17.5 mph)
ahr:108 max:129

Sunday Feb 26, 2017 #

8 AM

Road Bike 1:00:05 intensity: (17:20 @1) + (12:00 @2) + (23:21 @3) + (7:10 @4) + (14 @5) 20.26 mi (20.2 mph)
ahr:136 max:162

Paddling/Erg 30:06 [1] 4.6 km (9.2 kph)
ahr:108 max:128 shoes: P1 kayak erg

Saturday Feb 25, 2017 #

9 AM

Road Bike 2:02:10 intensity: (6 @0) + (1:37:58 @1) + (15:44 @2) + (5:51 @3) + (2:25 @4) + (6 @5) 37.17 mi (18.3 mph)
ahr:120 max:160

Friday Feb 24, 2017 #

5 PM

Road Bike 1:00:36 intensity: (11 @0) + (33:48 @1) + (13:10 @2) + (10:31 @3) + (2:56 @4) 19.16 mi (19.0 mph)
ahr:124 max:154

Tuesday Feb 21, 2017 #

10 AM

Running 30:33 intensity: (12 @0) + (20:22 @1) + (9:31 @2) + (28 @3) 3.42 mi (8:56 / mi) +295ft 8:15 / mi
ahr:123 max:143 shoes: Merrell bare access 4

Saturday Feb 18, 2017 #

Note

Denmark

Friday Feb 17, 2017 #

7 PM

Road Bike 52:21 intensity: (35:31 @1) + (14:51 @2) + (1:59 @3) 16.72 mi (19.2 mph)
ahr:122 max:143

Thursday Feb 16, 2017 #

4 PM

Stairmaster (Stairmaster) 41:24 intensity: (15 @0) + (11:08 @1) + (8:56 @2) + (10:55 @3) + (9:38 @4) + (32 @5)
ahr:134 max:166

6 PM

Stretch 20:00 [1]

Hip still tender.

Wednesday Feb 15, 2017 #

6 PM

Road Bike 1:00:05 intensity: (6 @0) + (49:48 @1) + (10:11 @2) 19.19 mi (19.2 mph)
ahr:121 max:137 shoes: Scott Addict

7 PM

Stretch 20:00 [1]

Took it easy, trying to get the hip flexor happy again.

Monday Feb 13, 2017 #

6 PM

Core/Strength (Curling) 2:00:00 [0]

I was almost tempted to create a new training type for curling because, well, CURLING!
C • Training Types 2

Sunday Feb 12, 2017 #

4 PM

Road Bike 1:00:26 intensity: (13 @0) + (53:06 @1) + (6:59 @2) + (8 @3) 19.29 mi (19.2 mph)
ahr:118 max:137

Saturday Feb 11, 2017 #

Event: ICO Cold-O - Bradford Woods
 
11 AM

O-Meet/Nav 1:33:57 intensity: (3 @0) + (6:15 @1) + (14:01 @2) + (37:02 @3) + (31:13 @4) + (5:23 @5) 6.06 mi (15:30 / mi) +1165ft 13:07 / mi
ahr:146 max:167

Not so cold "Cold O" at Bradford Woods. Pretty solid run. Was mostly clean on the nav other than a stupid mistake at 26 near the end. Legs didn't feel super great and I'm not that fast to start with. Realistically the only way I'm going to get faster is to get quicker with the map reading and decision making.

This property is super fun with the leaves down. A lot of good terrain, and it's way easier to read when you can actually see it!

Thursday Feb 9, 2017 #

5 PM

Road Bike 54:20 intensity: (10 @0) + (43:37 @1) + (6:30 @2) + (3:54 @3) + (9 @4) 16.83 mi (18.6 mph)
ahr:120 max:150 shoes: Scott Addict

C • How's the hip/foot? 2

Wednesday Feb 8, 2017 #

6 PM

Stairmaster (Stairmaster) 45:01 intensity: (9:26 @1) + (16:02 @2) + (14:54 @3) + (4:39 @4)
ahr:136 max:157

Stairmaster (Rowing Machine) 15:14 intensity: (8:35 @1) + (4:32 @2) + (1:26 @3) + (41 @4)
ahr:130 max:154

Tuesday Feb 7, 2017 #

6 PM

Road Bike 45:08 intensity: (5 @0) + (44:01 @1) + (1:02 @2) 13.71 mi (18.2 mph)
ahr:112 max:137 shoes: Scott Addict

Paddling/Erg 20:19 [1] 3.5 km (10.3 kph)
ahr:100 max:113 shoes: P1 kayak erg

Monday Feb 6, 2017 #

7 PM

Road Bike 54:14 intensity: (4 @0) + (54:09 @1) + (1 @3) 15.65 mi (17.3 mph)
ahr:101 max:119 shoes: Scott Addict

Sunday Feb 5, 2017 #

Note
(rest day)

Unplanned rest day to let the ankle and hip hopefully recover.

Saturday Feb 4, 2017 #

10 AM

Running 1:08:32 intensity: (1 @0) + (14:03 @1) + (25:00 @2) + (27:24 @3) + (2:04 @4) 7.75 mi (8:51 / mi) +259ft 8:34 / mi
ahr:135 max:154

12 PM

Stretch 30:00 [0]

1 PM

Road Bike 1:01:23 intensity: (56:59 @1) + (4:24 @2) 17.93 mi (17.5 mph)
ahr:120 max:137 shoes: Scott Addict

Hip was really noticable. Sharp pain in the ankle when going up the stairs. Same spot that was sore after POCAR. Starting to get a little concerned.

Friday Feb 3, 2017 #

Note

Left hip flexor sore. Don't remember tweaking it, so maybe over stretched? Hips have been tender since I started stretching more, but this is definitely more acute.
4 PM

Road Bike 1:00:06 intensity: (1:00:00 @1) + (6 @3) 17.1 mi (17.1 mph)
ahr:105 max:126

Easy spin

Thursday Feb 2, 2017 #

6 PM

Stairmaster (Stepmill) 43:37 intensity: (16:21 @1) + (5:51 @2) + (10:27 @3) + (9:31 @4) + (1:27 @5)
ahr:135 max:166

Intervals
7 PM

Stretch 45:00 [1]

Ankle stretches but holding then all for 2-3 minutes, then improvised romwod routine.

Wednesday Feb 1, 2017 #

9 PM

Stretch (ROMWOD) 20:00 [1]
(rest day)

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