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Training Log Archive: Garrison

In the 31 days ending Oct 31, 2014:

activity # timemileskm+ft
  Adventure Race2 29:48:00
  Road Bike10 11:00:43 153.62 247.23 1531
  Running7 5:57:58 28.91 46.53 644
  Core/Strength6 5:30:00
  Total25 52:16:41 182.54 293.76 2175
  [1-5]25 52:06:59
averages - weight:162.5lbs

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Thursday Oct 30, 2014 #

6 PM

Core/Strength 30:00 [3]

7 PM

Road Bike 8:01 intensity: (37 @1) + (47 @2) + (1:56 @3) + (4:41 @4) 2.86 mi (21.4 mph)
ahr:153 max:166

Time Trial 1

Road Bike 8:00 intensity: (22 @1) + (28 @2) + (58 @3) + (4:30 @4) + (1:42 @5) 2.88 mi (21.6 mph)
ahr:159 max:172

Time Trial 2 - got in trouble for it being faster than my first...

Road Bike warm up/down 45:00 [2]

warm up, cool downs etc.

Wednesday Oct 29, 2014 #

6 PM

Running 30:50 intensity: (7 @0) + (16:12 @2) + (7:54 @3) + (6:33 @4) + (4 @5) 3.99 mi (7:44 / mi) +76ft 7:36 / mi
ahr:144 max:171 shoes: Salomon Mantra 2

Tuesday Oct 28, 2014 #

7 PM

Road Bike (BIT) 53:40 intensity: (25:57 @1) + (11:47 @2) + (13:25 @3) + (2:31 @4) 14.25 mi (15.9 mph)
ahr:128 max:162

First night of winter indoor training.

Monday Oct 27, 2014 #

6 AM

Core/Strength (pilates) 1:00:00 [3]
weight:164lbs

Leg stuff focussed on glute activation, which is definitely something I need some help with.

Sunday Oct 26, 2014 #

3 PM

Road Bike 1:27:31 intensity: (30 @0) + (1:22:24 @1) + (3:45 @2) + (52 @3) 24.09 mi (16.5 mph) +546ft
ahr:99 max:149 shoes: Step Mill

Ride w/ Cristal to enjoy the weather.

Saturday Oct 25, 2014 #

2 PM

Road Bike 58:40 intensity: (23:34 @1) + (24:43 @2) + (10:15 @3) + (8 @4) 15.94 mi (16.3 mph) +324ft
ahr:128 max:158 shoes: Step Mill

Couple laps inside EC before setting Halloween O course
3 PM

Running 1:28:14 intensity: (48:01 @1) + (20:39 @2) + (19:34 @3) 6.26 mi (14:06 / mi) +110ft 13:52 / mi
ahr:125 max:153 shoes: Salomon Mantra 2

Course setting for Halloween O. Crazy warm out for October.

Thursday Oct 23, 2014 #

6 PM

Road Bike 1:00:04 intensity: (50:25 @1) + (3:39 @2) + (5:36 @3) + (24 @4) 17.9 mi (17.9 mph)
ahr:113 max:157

Late at work so did a trainer workout instead, legs still feeling tired. Not sure why.

Wednesday Oct 22, 2014 #

6 AM

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

Tuesday Oct 21, 2014 #

Running 2:08:00 [1] 8.63 mi (14:50 / mi)
shoes: Salomon Mantra 2

Course scouting/setting for halloween O. Legs were surprisingly non-runny.

Sunday Oct 19, 2014 #

9 AM

Road Bike 1:32:02 intensity: (1:17:32 @1) + (9:37 @2) + (4:53 @3) 26.78 mi (17.5 mph)
ahr:117 max:150 shoes: Step Mill

Kurt Kinetic
Z2 on last years zone chart seemed super easy so when by feel.

Saturday Oct 18, 2014 #

Event: NAARS Championship
 
12 PM

Running 32:35 intensity: (2 @0) + (2:12 @1) + (8:44 @2) + (15:13 @3) + (4:36 @4) + (1:48 @5) 3.92 mi (8:19 / mi) +212ft 7:55 / mi
ahr:146 max:179 shoes: Salomon Mantra 2

Wednesday Oct 15, 2014 #

6 AM

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

7 PM

Road Bike 40:26 intensity: (5:20 @0) + (35:06 @1) 7.67 mi (11.4 mph)
ahr:89 max:111

EZ spin (really EZ)

Tuesday Oct 14, 2014 #

6 PM

Road Bike (Intervals) 56:48 intensity: (50 @0) + (46:04 @1) + (4:15 @2) + (5:39 @3) 14.4 mi (15.2 mph)
ahr:109 max:155 shoes: Step Mill

Pretty flat when I started but legs got warm by the end

Monday Oct 13, 2014 #

7 AM

Core/Strength (pilates) 1:00:00 [3]
weight:161lbs

6 PM

Running 19:38 intensity: (12 @0) + (17:10 @1) + (2:16 @2) 2.11 mi (9:18 / mi) +37ft 9:09 / mi
ahr:118 max:133 shoes: Salomon Mantra 2

2 mile "jog" per training plan. Legs were flat as heck, so glad it was just a jog!

Sunday Oct 12, 2014 #

4 PM

Road Bike (Ft. Ben) 1:30:26 [2] 11.17 mi (7.4 mph) +661ft
shoes: Step Mill

Good ride with Cristal. Fall is most certainly here.

Friday Oct 10, 2014 #

4 PM

Running (Treadmill) 24:53 intensity: (5:30 @1) + (13:00 @2) + (5:43 @3) + (40 @4)
ahr:135 max:158

1.0 incline, barefoot shoes. Nice tight calves when I was done.

Thursday Oct 9, 2014 #

6 AM

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

Wednesday Oct 8, 2014 #

4 PM

Running (Starkey) 33:48 intensity: (4 @0) + (2:26 @1) + (15:34 @2) + (10:34 @3) + (4:46 @4) + (24 @5) 4.01 mi (8:26 / mi) +209ft 8:02 / mi
ahr:143 max:174

Finally got my Suunto back after abandoning it at the Hampton Inn before Berryman.

Tuesday Oct 7, 2014 #

6 PM

Road Bike 1:00:05 intensity: (2:37 @0) + (57:28 @1) 15.69 mi (15.7 mph)
ahr:100 max:121

Cruddy weather and still pretty tired from the race. Itchy legs have prevented any really good sleep.

Saturday Oct 4, 2014 #

Adventure Race (USARA Nationals) 13:48:00 [5]

2nd place finish. 38 minutes back on Tecnu, only 1 minute up on Untamed.

Friday Oct 3, 2014 #

8 AM

Adventure Race race (USARA Nationals) 16:00:00 [5]

C • 5 2

Thursday Oct 2, 2014 #

Event: USARA Nationals
 

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