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Training Log Archive: Garrison

In the 30 days ending Nov 30, 2014:

activity # timemileskm+ft
  O-Meet/Nav1 11:40:47 35.76(19:36) 57.55(12:11) 8431
  Road Bike9 9:03:06 108.9 175.26
  Core/Strength9 5:30:00
  Running6 3:41:49 25.29(8:46) 40.7(5:27) 977
  Total24 29:55:42 169.95 273.52 9408
  [1-5]24 29:25:16
averages - weight:163.9lbs

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Sunday Nov 30, 2014 #

10 AM

Running 36:23 intensity: (3:48 @1) + (10:00 @2) + (17:37 @3) + (4:32 @4) + (26 @5) 3.97 mi (9:10 / mi) +211ft 8:43 / mi
ahr:143 max:174 shoes: Salomon Mantra 2

Saturday Nov 29, 2014 #

3 PM

Running 51:28 intensity: (10 @0) + (13:39 @1) + (12:48 @2) + (16:17 @3) + (8:26 @4) + (8 @5) 5.24 mi (9:49 / mi) +211ft 9:28 / mi
ahr:138 max:173 shoes: Salomon Mantra 2

Tuesday Nov 25, 2014 #

6 PM

Road Bike 1:00:29 intensity: (54:21 @1) + (5:39 @2) + (29 @3) 17.52 mi (17.4 mph)
ahr:116 max:144 shoes: Step Mill

Thursday Nov 20, 2014 #

7 AM

Note
weight:163.5lbs

Monday Nov 17, 2014 #

Road Bike 30:00 [1]

Core/Strength 30:00 [0]

Hips really tight, mostly focused on stretching ITB's

Sunday Nov 16, 2014 #

11 AM

Road Bike 2:00:00 intensity: (1:10:00 @3) + (50:00 @4)
weight:165lbs

Indoor class, forgot to start my watch so don't have any hr data.

Saturday Nov 15, 2014 #

3 PM

Running 44:21 intensity: (21:44 @1) + (16:04 @2) + (6:33 @3) 5.05 mi (8:47 / mi) +210ft 8:27 / mi
ahr:129 max:155 shoes: Salomon Mantra 2

Mostly easy pace, legs felt pretty good other than crazy tight IT band on the left.

Friday Nov 14, 2014 #

6 AM

Note
weight:165.5lbs

Thursday Nov 13, 2014 #

Note
weight:164lbs

6 PM

Core/Strength 30:00 [3]

7 PM

Road Bike 53:42 intensity: (20:06 @1) + (15:49 @2) + (17:06 @3) + (41 @4) 15.82 mi (17.7 mph)
ahr:126 max:158

Wednesday Nov 12, 2014 #

6 PM

Running 31:45 [3] 4.02 mi (7:54 / mi) +63ft 7:47 / mi
shoes: Salomon Mantra 2

Legs mostly back to normal from Sat. Just a few mildly hot spots on the feet.

Tuesday Nov 11, 2014 #

Note
weight:164.5lbs

6 PM

Core/Strength 30:00 [3]

7 PM

Road Bike (BIT) 55:51 intensity: (35:22 @1) + (13:05 @2) + (7:24 @3) 14.95 mi (16.1 mph)
ahr:117 max:152

Legs really really tired the first part of class but started to come back towards the end. Couldn't even get my HR above 120 to start.

Monday Nov 10, 2014 #

6 PM

Core/Strength 30:00 [3]

More sauna and stretching. Only sore muscles are in my feet. Think they are still adapting to the mantras.

Sunday Nov 9, 2014 #

Core/Strength 30:00 [3]
weight:163lbs

Sauna and stretching

Saturday Nov 8, 2014 #

Event: Sleepy Hollow Rogaine
 
9 AM

O-Meet/Nav race 11:40:47 [4] 35.76 mi (19:36 / mi) +8431ft 16:01 / mi
shoes: Salomon Mantra SLAB

2014 NSF Sleepy Hollow Rogaine
C • Logger 2

Thursday Nov 6, 2014 #

6 PM

Core/Strength 30:00 [3]

7 PM

Road Bike (BIT) 1:07:01 intensity: (16 @0) + (46:01 @1) + (14:36 @2) + (6:01 @3) + (7 @4) 17.49 mi (15.7 mph)
ahr:104 max:157

Wednesday Nov 5, 2014 #

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

jump board, again
ouch, again
5 PM

Running 23:11 intensity: (2:08 @1) + (10:26 @2) + (5:06 @3) + (3:52 @4) + (1:39 @5) 3.0 mi (7:43 / mi) +66ft 7:34 / mi
ahr:144 max:175 shoes: Salomon Mantra 2

Tuesday Nov 4, 2014 #

6 PM

Core/Strength 30:00 [3]

7 PM

Road Bike (BIT) 56:01 intensity: (29:00 @1) + (10:18 @2) + (16:07 @3) + (36 @4) 14.3 mi (15.3 mph)
ahr:125 max:159

Monday Nov 3, 2014 #

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

jump board, ouch

Sunday Nov 2, 2014 #

10 AM

Road Bike 1:08:00 [3] 19.68 mi (17.4 mph)
ahr:120 max:153 weight:162lbs

Saturday Nov 1, 2014 #

2 PM

Running 34:41 intensity: (4:37 @1) + (12:36 @2) + (10:16 @3) + (6:10 @4) + (1:02 @5) 4.01 mi (8:39 / mi) +216ft 8:14 / mi
ahr:138 max:174 shoes: Salomon Mantra 2

4 PM

Road Bike 32:02 intensity: (30:20 @1) + (1:41 @2) + (1 @3) 9.15 mi (17.1 mph)
ahr:113 max:142

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