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Training Log Archive: Garrison

In the 30 days ending Sep 30, 2016:

activity # timemileskm+ft
  Adventure Race1 16:00:00
  Road Bike8 12:56:54 243.34(18.8/h) 391.62(30.2/h) 4452
  Running7 4:53:13 29.22 47.03 1682
  Walking/Hiking1 4:00:00
  O-Meet/Nav3 3:33:18 5.98 9.62 393
  Massage4 2:50:00
  Stairmaster3 2:38:39
  Paddling/Erg1 1:00:13 6.28(6.3/h) 10.1(10.1/h)
  Total27 47:52:17 284.81 458.36 6528
  [1-5]26 43:49:24

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Friday Sep 30, 2016 #

5 PM

Stairmaster (Stepmill) 40:29 intensity: (1 @0) + (11:54 @1) + (9:48 @2) + (10:28 @3) + (6:18 @4) + (2:00 @5)
ahr:132 max:172

Thursday Sep 29, 2016 #

12 PM

Walking/Hiking (Golfing) 4:00:00 [0]

Debated whether or not to log this, but based on how sore I was the next day seemed to be worth it.

Wednesday Sep 28, 2016 #

7 PM

Stairmaster (Stepmill) 43:31 intensity: (8 @0) + (22:40 @1) + (5:34 @2) + (8:33 @3) + (6:36 @4)
ahr:119 max:157

Tuesday Sep 27, 2016 #

5 PM

Road Bike 1:24:33 intensity: (1:07:16 @1) + (7:30 @2) + (6:21 @3) + (3:14 @4) + (12 @5) 23.18 mi (16.4 mph) +347ft
ahr:116 max:160 shoes: Scott Addict

Tuesday night training ride. Not too hard, just a couple of stiff efforts. Legs a little tight from Saturday, but pretty good overall. Prednisone is finally kicking in so the tick bites are not quite as maddening.

Saturday Sep 24, 2016 #

Event: Adventure Rage
 

Note

Berryman w/ Rib Mtn
6 AM

Adventure Race race (Berryman Adventure) 16:00:00 [3]

Raced with Rib Mtn. After almost 9 hours of uncharacteristic mistakes finally hit our stride and raced really well for the overall win. Other than the dozens of tick bites (freaking Missouri hates me), had a total blast!
C • Congratulations! 1

Wednesday Sep 21, 2016 #

6 PM

Running 31:37 intensity: (7 @0) + (4:03 @1) + (3:54 @2) + (6:34 @3) + (14:10 @4) + (2:49 @5) 3.98 mi (7:57 / mi) +212ft 7:34 / mi
ahr:147 max:170

Monday Sep 19, 2016 #

7 PM

Running 32:54 intensity: (4 @0) + (8:30 @1) + (8:23 @2) + (9:07 @3) + (6:34 @4) + (16 @5) 3.93 mi (8:22 / mi) +218ft 7:57 / mi
ahr:137 max:162

Sunday Sep 18, 2016 #

12 PM

Road Bike 2:01:16 intensity: (5 @0) + (49:28 @1) + (39:42 @2) + (24:42 @3) + (6:17 @4) + (1:02 @5) 36.89 mi (18.3 mph) +1720ft
ahr:131 max:162 shoes: Scott Addict

Chasing Grossart around some hills on the NW side.

Saturday Sep 17, 2016 #

Event: CIA 12-Hr AR
 
9 AM

O-Meet/Nav (control setting) 1:00:00 [1]

Final control setting for the O course for CIA race. Included a little "adventure wading" across Fall Creek
7 PM

Running (control pickup) 40:00 [1]

Set the controls, so can't really count this one as nav. Included a little more "adventure wading".

Friday Sep 16, 2016 #

5 PM

O-Meet/Nav (Control setting) 1:30:00 [1]

Thursday Sep 15, 2016 #

5 PM

Road Bike 1:36:19 intensity: (49:03 @1) + (6:16 @2) + (11:22 @3) + (25:31 @4) + (4:07 @5) 33.32 mi (20.8 mph) +296ft
ahr:131 max:165

Tuesday Sep 13, 2016 #

6 PM

Road Bike 1:10:37 intensity: (1 @0) + (53:42 @1) + (13:28 @2) + (2:38 @3) + (48 @4) 22.9 mi (19.5 mph) +547ft
ahr:122 max:157 shoes: Scott Addict

Monday Sep 12, 2016 #

6 PM

Running 56:46 intensity: (7 @0) + (8:51 @1) + (9:56 @2) + (22:32 @3) + (13:33 @4) + (1:47 @5) 6.73 mi (8:26 / mi) +406ft 7:59 / mi
ahr:141 max:165

Saturday Sep 10, 2016 #

10 AM

Stairmaster (Stepmill) 1:14:39 intensity: (31:18 @1) + (10:42 @2) + (17:18 @3) + (15:02 @4) + (19 @5)
ahr:126 max:160 shoes: Altra Instinct BG1

Garbage weather and limited time means step mill intervals. Feet are getting steadily better, left knee a little tender.
11 AM

Massage 30:00 [3]

Stretching with the strap, foam rolling. My ITB's hate me.

Friday Sep 9, 2016 #

Event: No Sleep Adventure 30-Hour
 

Thursday Sep 8, 2016 #

6 PM

Road Bike 1:40:23 intensity: (2 @0) + (58:11 @1) + (36:07 @2) + (6:03 @3) 32.7 mi (19.5 mph) +289ft
ahr:124 max:145 shoes: Scott Addict

Late start for the Nebo ride. Rode hard to catch on to someone. Anyone. Then realized that they might have cancelled due to weather and was likely chasing no one...

At least not anyone is be able to catch. Unbelievable my max HR was only 145. Ride with a group and I might hit 170. Not trying hard enough!

Wednesday Sep 7, 2016 #

6 PM

Running 33:14 intensity: (7 @0) + (8:16 @1) + (5:10 @2) + (10:45 @3) + (5:12 @4) + (3:44 @5) 4.01 mi (8:17 / mi) +219ft 7:53 / mi
ahr:140 max:170 shoes: Altra LP3.0 BY1

7 PM

Massage 30:00 [1]

More foam rolling and stretching. Still incredibly uncomfortable. I think that means I'm doing it right.

Tuesday Sep 6, 2016 #

6 PM

Paddling/Erg 1:00:13 intensity: (1:38 @0) + (58:23 @1) + (12 @3) 10.1 km (10.1 kph)
ahr:92 max:108 shoes: P1 kayak erg

Monday Sep 5, 2016 #

11 AM

Running 1:00:05 intensity: (7 @0) + (13:49 @1) + (7:21 @2) + (14:41 @3) + (21:52 @4) + (2:15 @5) 6.57 mi (9:09 / mi) +410ft 8:38 / mi
ahr:140 max:164 shoes: Altra LP3.0 BY1

Not 100%, but the legs are getting better. Three reps on the stairs.
1 PM

Road Bike 1:51:48 intensity: (19:02 @1) + (37:09 @2) + (54:14 @3) + (1:23 @4) 33.34 mi (17.9 mph) +566ft
ahr:137 max:154 shoes: Scott Addict

Surprisingly hot, legs were pretty tired by the end.
4 PM

Massage 30:00 [3]

Stretching and foam roller. Ouch. Really need to figure out how to do this stuff more regularly.

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.

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