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Training Log Archive: Garrison

In the 30 days ending Nov 30, 2019:

activity # timemileskm+ft
  Road Bike12 12:51:48 221.65(17.2/h) 356.72(27.7/h) 14498
  Running8 6:54:05 44.13 71.03 445
  Core/Strength6 4:56:33
  Stretch2 1:45:00
  Walking/Hiking1 51:13 2.81(18:15) 4.51(11:21)
  Total25 27:18:39 268.59 432.26 14943
  [1-5]25 26:51:54

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Saturday Nov 30, 2019 #

Stretch 45:00 [1]

12 PM

Road Bike 1:11:09 intensity: (34:46 @1) + (15:20 @2) + (15:54 @3) + (4:34 @4) + (35 @5) 21.8 mi (18.4 mph) +719ft
ahr:128 max:166

2 PM

Running (Treadmill) 34:53 intensity: (7:38 @1) + (5:20 @2) + (13:10 @3) + (8:37 @4) + (8 @5) 4.0 mi (8:43 / mi)
ahr:140 max:160

Friday Nov 29, 2019 #

1 PM

Stretch (Yoga) 1:00:00 [1]

Almost worked out the old man back injury.
3 PM

Road Bike 34:04 intensity: (19:46 @1) + (6:30 @2) + (3:48 @3) + (3:39 @4) + (21 @5) 10.59 mi (18.7 mph) +75ft
ahr:123 max:163

Thursday Nov 28, 2019 #

1 PM

Road Bike 1:02:01 intensity: (18:11 @1) + (20:26 @2) + (16:24 @3) + (5:35 @4) + (1:25 @5) 20.13 mi (19.5 mph) +412ft
ahr:134 max:166

Tuesday Nov 26, 2019 #

6 PM

Road Bike 45:29 intensity: (1:45 @0) + (43:44 @1) 12.21 mi (16.1 mph) +644ft
ahr:90 max:112

Old man injury Saturday night from sleeping. Woke up with an angry back. Took Monday off and went super easy today.

Sunday Nov 24, 2019 #

12 PM

Walking/Hiking 51:13 [1] 2.81 mi (18:15 / mi)
ahr:90 max:110

4 PM

Road Bike 1:20:25 [1] 21.88 mi (16.3 mph) +728ft
ahr:100 max:127

Saturday Nov 23, 2019 #

1 PM

Road Bike 1:10:44 intensity: (55:31 @1) + (9:10 @2) + (6:03 @3) 21.98 mi (18.6 mph) +265ft
ahr:115 max:146

Friday Nov 22, 2019 #

12 PM

Running 1:00:13 intensity: (27:16 @1) + (14:01 @2) + (16:47 @3) + (2:09 @4) 7.05 mi (8:32 / mi)
ahr:130 max:157

Thursday Nov 21, 2019 #

5 AM

Road Bike 51:47 intensity: (4 @0) + (29:54 @1) + (9:19 @2) + (10:38 @3) + (1:52 @4) 17.29 mi (20.0 mph) +865ft
ahr:125 max:154

Supposed to be VO2 Max development. Mostly killed the legs thanks to the strength workout on Monday. HR was very much manageable.
5 PM

Core/Strength 49:16 [1]
ahr:71 max:92

Wednesday Nov 20, 2019 #

11 AM

Core/Strength (Metcon) 30:15 [1]
ahr:96 max:145

rowing intervals

Running (Intervals) 45:09 intensity: (22:05 @1) + (6:46 @2) + (4:49 @3) + (7:47 @4) + (3:42 @5) 4.83 mi (9:21 / mi)
ahr:134 max:171

6 x 2 minutes on, 4 minutes recovery
Worked up to 5:15 max pace
To say I can still feel the split squats from yesterday is an incredible understatement.

Tuesday Nov 19, 2019 #

5 PM

Core/Strength 1:11:14 [1]
ahr:77 max:121

Road Bike 1:15:11 intensity: (32 @0) + (47:16 @1) + (15:33 @2) + (11:50 @3) 16.41 mi (13.1 mph) +4004ft
ahr:119 max:147

Sunday Nov 17, 2019 #

10 AM

Running 55:03 intensity: (33 @0) + (47:21 @1) + (6:18 @2) + (51 @3)
ahr:111 max:146

Saturday Nov 16, 2019 #

9 AM

Running 1:15:09 intensity: (2 @0) + (16:56 @1) + (15:16 @2) + (23:33 @3) + (12:50 @4) + (6:32 @5) 10.59 mi (7:06 / mi)
ahr:139 max:166

Road Bike 45:28 intensity: (10:56 @1) + (25:37 @2) + (8:01 @3) + (54 @4) 15.04 mi (19.8 mph) +430ft
ahr:132 max:155

Thursday Nov 14, 2019 #

Core/Strength 1:00:00 [3]

Wednesday Nov 13, 2019 #

12 PM

Running 53:09 intensity: (12 @0) + (37:14 @1) + (5:24 @2) + (5:32 @3) + (4:21 @4) + (26 @5) 7.31 mi (7:16 / mi)
ahr:124 max:161

Core/Strength (Metcon) 19:30 intensity: (46 @1) + (2:02 @2) + (13:57 @3) + (2:45 @4)
ahr:144 max:153

First time with one fo these. I needs some work.

Tuesday Nov 12, 2019 #

6 AM

Road Bike 1:11:04 intensity: (1:26 @0) + (29:42 @1) + (24:04 @2) + (15:52 @3) 22.78 mi (19.2 mph) +702ft
ahr:124 max:149

6 PM

Core/Strength 1:06:18 intensity: (21:26 @0) + (41:52 @1) + (3:00 @3)
ahr:73 max:111

Actual strength workout courtesy of Jen. Ouch.
C • Segger Sessions 5

Sunday Nov 10, 2019 #

5 PM

Road Bike 1:31:09 intensity: (23 @0) + (1:19:41 @1) + (10:19 @2) + (46 @3) 24.71 mi (16.3 mph) +3632ft
ahr:115 max:141

Saturday Nov 9, 2019 #

5 PM

Road Bike 1:13:17 intensity: (8 @0) + (42:47 @1) + (5:10 @2) + (8:05 @3) + (9:16 @4) + (7:51 @5) 16.84 mi (13.8 mph) +2022ft
ahr:125 max:167

Thursday Nov 7, 2019 #

12 AM

Running 54:41 intensity: (9 @0) + (37:04 @1) + (3:13 @2) + (4:12 @3) + (9:26 @4) + (37 @5) 6.22 mi (8:47 / mi) +277ft 8:26 / mi
ahr:124 max:160

Wednesday Nov 6, 2019 #

1 AM

Running 35:48 intensity: (5 @0) + (23:45 @1) + (7:29 @2) + (3:40 @3) + (49 @4) 4.13 mi (8:40 / mi) +168ft 8:20 / mi
ahr:125 max:153

Saturday Nov 2, 2019 #

Event: Fig Adventure Race
 

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