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Training Log Archive: Garrison

In the 29 days ending Feb 29, 2020:

activity # timemileskm+ft
  Road Bike14 26:47:50 406.76 654.61 57260
  Running8 8:37:43 56.93(9:06) 91.62(5:39) 284
  Core/Strength6 5:49:25
  O-Meet/Nav1 1:37:55 6.75(14:30) 10.86(9:01) 772
  Stairmaster1 45:04 1.63(27:39) 2.62(17:11) 65
  Total26 43:37:57 472.07 759.72 58381
  [1-5]26 43:29:20

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Saturday Feb 29, 2020 #

Event: ICO Cold-O
 
9 AM

O-Meet/Nav 1:37:55 intensity: (1:36:47 @1) + (1:08 @2) 6.75 mi (14:30 / mi) +772ft 13:05 / mi
ahr:109 max:137

Camp belzer. Score O with two "mother" controls. Once you punch a mother you have to get the three "daughter" controls next for full points. Maps for the daughter controls were at each mother control. Really nice easy to add some distance on a small property. Also messed with route planning a bit.

Nav was ok. Fairly efficient with a couple bobbles. With HK still getting back into running form and me trying to not make the ankle too angry we took it easy but still had a great day.
1 PM

Road Bike 58:50 intensity: (50:47 @1) + (8:03 @2) 20.12 mi (20.5 mph) +854ft
ahr:115 max:138

Thursday Feb 27, 2020 #

6 PM

Core/Strength 55:58 intensity: (1:10 @0) + (54:48 @1)
ahr:72 max:114

Running 34:59 intensity: (28:36 @1) + (2:18 @2) + (3:26 @3) + (39 @4) 3.86 mi (9:04 / mi)
ahr:114 max:152

Uphill Sprint intervals with what's left of my legs.

Wednesday Feb 26, 2020 #

5 PM

Road Bike 2:44:51 intensity: (2:13:49 @1) + (30:38 @2) + (24 @3) 50.05 mi (18.2 mph) +6638ft
ahr:120 max:140

Tuesday Feb 25, 2020 #

11 AM

Core/Strength 1:09:10 intensity: (1:21 @0) + (1:07:49 @1)
ahr:71 max:100

Monday Feb 24, 2020 #

5 PM

Running 55:06 intensity: (11 @0) + (35:03 @1) + (7:16 @2) + (7:32 @3) + (4:55 @4) + (9 @5) 6.6 mi (8:21 / mi)
ahr:121 max:160

Intervals: 8x3/3, finished at just under 6 minute pace for the last two.

Ankle felt good during, not as good after.

Sunday Feb 23, 2020 #

1 PM

Road Bike 57:51 intensity: (48:32 @1) + (5:50 @2) + (2:31 @3) + (58 @4) 17.87 mi (18.5 mph) +1535ft
ahr:112 max:155

CYA. Did a couple of laps with a few surges of effort. Legs are noticeably sore still.

Saturday Feb 22, 2020 #

11 AM

Road Bike 3:51:31 intensity: (2:15:08 @1) + (1:01:58 @2) + (24:00 @3) + (9:45 @4) + (40 @5) 50.31 mi (13.0 mph) +9453ft
ahr:125 max:162

Disaster of a ride. Felt terrible. Jen was quick to point out that I didn't follow the plan...

Thursday Feb 20, 2020 #

4 PM

Core/Strength 59:48 intensity: (1:30 @0) + (58:18 @1)
ahr:72 max:111

Day 2

Running 54:13 intensity: (42:08 @1) + (8:27 @2) + (2:57 @3) + (41 @4) 6.2 mi (8:45 / mi)
ahr:120 max:153

OMG 10k easy on the treadmill is horrible. I'd rather do 20k of intervals.

Wednesday Feb 19, 2020 #

6 PM

Road Bike 51:03 intensity: (49:07 @1) + (1:37 @2) + (19 @3) 15.92 mi (18.7 mph) +541ft
ahr:105 max:142

Tuesday Feb 18, 2020 #

5 PM

Core/Strength 54:00 intensity: (35 @0) + (53:25 @1)
ahr:70 max:112

Sunday Feb 16, 2020 #

10 AM

Road Bike 5:39:44 intensity: (1:58:58 @1) + (2:10:16 @2) + (36:22 @3) + (51:29 @4) + (2:39 @5) 90.01 mi (15.9 mph) +12679ft
ahr:133 max:163

Uber Pretzl plus the downhill and a few extra miles to hit 90. HK almost had me talked into going for the 100, but my legs were shot. The Alpe popped me with about 2 miles left and I just limped to the finish.

Saturday Feb 15, 2020 #

10 AM

Road Bike 2:42:17 intensity: (1:25 @0) + (2:07:55 @1) + (24:27 @2) + (8:22 @3) + (8 @4) 37.81 mi (14.0 mph) +9834ft
ahr:122 max:150

Friday Feb 14, 2020 #

11 AM

Running 1:00:21 intensity: (23:22 @1) + (12:05 @2) + (11:23 @3) + (13:31 @4) 7.94 mi (7:36 / mi)
ahr:131 max:159

Wednesday Feb 12, 2020 #

5 PM

Core/Strength 59:50 intensity: (2 @0) + (59:48 @1)
ahr:75 max:126

Running 45:57 intensity: (25:59 @1) + (5:21 @2) + (4:34 @3) + (5:38 @4) + (4:25 @5) 5.46 mi (8:25 / mi)
ahr:129 max:170

Tuesday Feb 11, 2020 #

6 PM

Road Bike 56:14 intensity: (45:13 @1) + (9:22 @2) + (1:39 @3) 19.35 mi (20.6 mph) +539ft
ahr:114 max:145

Monday Feb 10, 2020 #

1 PM

Road Bike 52:48 intensity: (20 @0) + (52:28 @1)
ahr:74 max:102

Sunday Feb 9, 2020 #

11 AM

Running 1:09:41 intensity: (1:09:03 @1) + (38 @2) 8.04 mi (8:40 / mi) +154ft 8:31 / mi
ahr:120 max:131

7 PM

Road Bike 55:20 intensity: (27:56 @1) + (18:51 @2) + (7:41 @3) + (52 @4) 16.11 mi (17.5 mph) +1804ft
ahr:127 max:159

Saturday Feb 8, 2020 #

10 AM

Stairmaster 45:04 intensity: (31:05 @1) + (10:15 @2) + (3:44 @3) 1.63 mi (27:39 / mi) +65ft 26:39 / mi
ahr:120 max:146

Friday Feb 7, 2020 #

6 AM

Road Bike 2:31:55 intensity: (1:02:08 @1) + (1:01:14 @2) + (24:50 @3) + (3:43 @4) 47.18 mi (18.6 mph) +6692ft
ahr:131 max:155

That was.... uncomfortable.
C • ... 1

Wednesday Feb 5, 2020 #

5 PM

Core/Strength 50:39 intensity: (2:03 @0) + (48:36 @1)
ahr:66 max:89

Running 1:00:29 intensity: (25:56 @1) + (8:11 @2) + (7:22 @3) + (10:53 @4) + (8:07 @5) 5.34 mi (11:20 / mi)
ahr:135 max:170

Running 1:00:29 intensity: (25:56 @1) + (8:11 @2) + (7:22 @3) + (10:53 @4) + (8:07 @5) 5.34 mi (11:20 / mi)
ahr:135 max:170

Tuesday Feb 4, 2020 #

6 PM

Road Bike 56:18 intensity: (51:37 @1) + (4:41 @2) 15.94 mi (17.0 mph) +526ft
ahr:111 max:138

Monday Feb 3, 2020 #

11 AM

Road Bike 46:46 [1]
ahr:83 max:127

Sunday Feb 2, 2020 #

2 PM

Running 1:16:28 intensity: (55:05 @1) + (21:23 @2) 8.15 mi (9:23 / mi) +130ft 9:15 / mi
ahr:120 max:139

Saturday Feb 1, 2020 #

5 PM

Road Bike 2:02:22 intensity: (1:16:37 @1) + (32:29 @2) + (11:21 @3) + (1:55 @4) 26.09 mi (12.8 mph) +6164ft
ahr:124 max:153

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