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Training Log Archive: Garrison

In the 31 days ending Jul 31, 2015:

activity # timemileskm+ft
  Road Bike11 18:52:12 315.33(16.7/h) 507.47(26.9/h) 5275
  Running3 2:03:12 14.56(8:28) 23.43(5:16) 548
  O-Meet/Nav1 57:01 3.0(18:58) 4.84(11:47) 159
  Total15 21:52:25 332.89(3:57) 535.73(2:27) 5982
  [1-5]15 21:50:54

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Thursday Jul 30, 2015 #

6 PM

Road Bike 1:37:36 intensity: (14:14 @1) + (33:58 @2) + (25:05 @3) + (23:50 @4) + (29 @5) 30.72 mi (18.9 mph) +408ft
ahr:131 max:169 shoes: Step Mill

Narrowly avoided nasty crash in front of me. Ugh.

Tuesday Jul 28, 2015 #

6 PM

Road Bike 1:32:36 intensity: (31:28 @1) + (44:18 @2) + (12:53 @3) + (3:57 @4) 21.51 mi (13.9 mph) +534ft
ahr:115 max:158 shoes: Step Mill

Relatively easy intervals, legs pretty heavy/tired.

Monday Jul 27, 2015 #

6 PM

Running 26:20 intensity: (38 @1) + (16:00 @2) + (9:33 @3) + (9 @4) 3.09 mi (8:31 / mi) +119ft 8:13 / mi
ahr:128 max:151 shoes: Merrell bare access 4

Easy recovery run. New Merrells feel a bit big, but should make good travel shoes. Just enough more cushion than trail gloves to make a difference.

Sunday Jul 26, 2015 #

4 PM

Road Bike 50:44 intensity: (24 @0) + (37:09 @1) + (13:07 @2) + (1 @3) + (2 @4) + (1 @5) 14.06 mi (16.6 mph) +427ft
ahr:99 max:203 shoes: Step Mill

Easy recovery ride

Saturday Jul 25, 2015 #

9 AM

Road Bike (Nebo Saturday ride) 2:27:31 intensity: (13:32 @1) + (36:18 @2) + (43:32 @3) + (43:13 @4) + (10:56 @5) 50.35 mi (20.5 mph) +699ft
ahr:139 max:174 shoes: Step Mill

Felt great and took some fast pulls, but one too many. Got popped on the way back in to Z-ville
1 PM

O-Meet/Nav (Skiles Test) 57:01 intensity: (22 @1) + (5:34 @2) + (24:03 @3) + (26:51 @4) + (11 @5) 3.0 mi (18:58 / mi) +159ft 18:04 / mi
ahr:147 max:169 shoes: Salomon SLab SG (9.0)

Really cooked legs, HR was up even though I was moving slow. Made a couple bad mistakes for a short course like this but mostly just wanted to get out there for a bit.

Thursday Jul 23, 2015 #

6 PM

Road Bike (Nebo B) 1:54:39 intensity: (51 @0) + (56:45 @1) + (3:10 @2) + (16:35 @3) + (34:37 @4) + (2:41 @5) 35.71 mi (18.7 mph) +247ft
ahr:130 max:174 shoes: Step Mill

5 hard off the front efforts
new bike feels amazing

Tuesday Jul 21, 2015 #

6 PM

Road Bike 2:03:46 intensity: (1:09:59 @1) + (17:56 @2) + (20:01 @3) + (13:41 @4) + (2:09 @5) 30.35 mi (14.7 mph) +1062ft
ahr:125 max:177 shoes: Step Mill

3.2 mile moderate time trial warm up
1 t-bred loop warm up
6 reps on t-bred loop at max.
First ride on what ended up becoming the new road bike... (most expensive "new tire" bike trip ever)

Monday Jul 20, 2015 #

6 PM

Road Bike 1:24:37 intensity: (3 @0) + (1:14:10 @1) + (8:15 @2) + (1:41 @3) + (28 @4) 22.56 mi (16.0 mph) +464ft
ahr:112 max:165 shoes: Step Mill

Recovery ride to get the last of the scotch and ale out of my system.

Saturday Jul 11, 2015 #

8 AM

Road Bike 2:27:05 intensity: (37:27 @1) + (42:12 @2) + (51:04 @3) + (16:03 @4) + (19 @5) 49.61 mi (20.2 mph) +629ft
ahr:136 max:172 shoes: Step Mill

Thursday Jul 9, 2015 #

8 PM

Road Bike 1:54:42 intensity: (50:22 @1) + (16:14 @2) + (30:28 @3) + (15:39 @4) + (1:59 @5) 35.21 mi (18.4 mph) +240ft
ahr:131 max:183 shoes: Scott Addict

Wednesday Jul 8, 2015 #

9 PM

Road Bike 51:48 intensity: (13 @0) + (40:26 @1) + (11:09 @2) 0.05 mi (0.1 mph)
ahr:110 max:129 shoes: Step Mill

Tuesday Jul 7, 2015 #

9 PM

Road Bike 1:47:08 intensity: (1:18:13 @1) + (9:26 @2) + (16:55 @3) + (2:34 @4) 25.2 mi (14.1 mph) +565ft
ahr:115 max:162 shoes: Step Mill

Sunday Jul 5, 2015 #

5 PM

Running 43:29 intensity: (13 @1) + (5:18 @2) + (22:40 @3) + (12:45 @4) + (2:33 @5) 5.48 mi (7:56 / mi) +233ft 7:38 / mi
ahr:152 max:181 shoes: Salomon Mantra 2

Easier without the ice cream cake.

Saturday Jul 4, 2015 #

4 PM

Running 53:23 intensity: (26:30 @1) + (23:55 @2) + (2:58 @3) 5.98 mi (8:55 / mi) +196ft 8:39 / mi
ahr:128 max:152

Handicapped myself with a gut full of ice cream cake.

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