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Training Log Archive: Garrison

In the 31 days ending Mar 31, 2017:

activity # timemileskm+ft
  Road Bike11 13:22:35 236.38(17.7/h) 380.42(28.4/h)
  Adventure Race1 6:40:53 52.07(7:42) 83.8(4:47) 2090
  Running11 6:09:30 41.68(8:52) 67.07(5:31) 514
  O-Meet/Nav2 5:30:00
  MTB1 2:36:38 35.01(13.4/h) 56.34(21.6/h) 2152
  Stairmaster3 1:44:38 2.43 3.91
  Paddling/Erg2 1:23:35 8.77(6.3/h) 14.11(10.1/h)
  Stretch2 40:00
  Core/Strength2 40:00
  Total31 38:47:49 376.34 605.66 4756
  [1-5]31 38:28:50

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Thursday Mar 30, 2017 #

5 PM

Running 30:19 intensity: (1:23 @0) + (11:10 @1) + (6:37 @2) + (4:17 @3) + (3:30 @4) + (3:22 @5) 3.41 mi (8:54 / mi)
ahr:130 max:166

Stairmaster (Stairmaster) 23:46 intensity: (1:24 @1) + (2:42 @2) + (9:01 @3) + (10:39 @4)
ahr:146 max:158

Wednesday Mar 29, 2017 #

6 AM

Core/Strength 20:00 [1]

6 PM

Road Bike 1:00:02 [1] 17.21 mi (17.2 mph)
ahr:100 max:118 shoes: Scott Addict

Tuesday Mar 28, 2017 #

Core/Strength 20:00 [1]

Trying to get into the routine of morning workouts. Body weight strength and core stuff. Buddha squats are an excellent reminder about how horrible your hips are. Yikes.
6 PM

Running 41:52 intensity: (2 @0) + (12:56 @1) + (22:21 @2) + (5:38 @3) + (55 @4) 5.01 mi (8:21 / mi) +177ft 8:05 / mi
ahr:132 max:152

Monday Mar 27, 2017 #

7 PM

Road Bike (Trainer) 1:00:22 intensity: (9 @0) + (18:33 @1) + (23:32 @2) + (15:18 @3) + (2:50 @4) 20.15 mi (20.0 mph)
ahr:132 max:157 shoes: Scott Addict

Sustained effort to see how the legs felt, not too bad.

Sunday Mar 26, 2017 #

12 PM

O-Meet/Nav 3:30:00 [1]

More flying pig vetting.

REALLY wet out...

Saturday Mar 25, 2017 #

10 AM

MTB 2:36:38 intensity: (7:37 @0) + (2:23:15 @1) + (3:35 @2) + (1:36 @3) + (35 @4) 35.01 mi (13.4 mph) +2152ft
ahr:99 max:159 shoes: C'Dale F29

Barry Roubaix. Signed up for the 62 but the conditions were pretty terrible and ended up doing just the 36. High 30's, driving rain and wind. The sandy gravel was actually enjoyable compared to that nonsense.

Actual winter riding boots would be good. GoreTex pogies are about the only thing that would have saved the hands.

Body temp was ok, but man were those hands and feet rough.

Thursday Mar 23, 2017 #

6 PM

O-Meet/Nav 2:00:00 [1]
shoes: Altra LP3.0 BY1

Vetting for flying pig.

Wednesday Mar 22, 2017 #

6 PM

Road Bike 1:30:02 intensity: (11 @0) + (1:10:35 @1) + (17:50 @2) + (1:26 @3) 24.72 mi (16.5 mph)
ahr:114 max:145

Tuesday Mar 21, 2017 #

5 PM

Running 49:21 intensity: (5 @0) + (27:30 @1) + (9:32 @2) + (6:39 @3) + (4:26 @4) + (1:09 @5) 4.84 mi (10:11 / mi)
ahr:126 max:164

Monday Mar 20, 2017 #

7 PM

Road Bike (Trainer) 1:00:00 [1] 18.1 mi (18.1 mph)
shoes: Scott Addict

Couldn't find my HR strap, thought I left it at the gym. Finally found it clipped to the outside of my gym back where "I wouldn't forget it".

Saturday Mar 18, 2017 #

Event: Physically Strong 8hr AR (USARA)
 
6 AM

Adventure Race 6:40:53 intensity: (3:27 @0) + (5:02:50 @1) + (1:08:03 @2) + (22:41 @3) + (3:23 @4) + (29 @5) 52.07 mi (7:42 / mi) +2090ft 7:25 / mi
ahr:115 max:167

Physically Strong AR, Rib Mtn
C • You guys crushed it 2

Thursday Mar 16, 2017 #

4 PM

Running 15:40 [1] 1.6 mi (9:48 / mi)
ahr:114 max:129

Wednesday Mar 15, 2017 #

6 PM

Road Bike 1:30:00 intensity: (1:07 @0) + (59:09 @1) + (16:51 @2) + (11:38 @3) + (1:15 @4) 24.94 mi (16.6 mph)
ahr:118 max:156

Tuesday Mar 14, 2017 #

7 PM

Road Bike 1:00:04 [1] 17.74 mi (17.7 mph)
ahr:103 max:120

Monday Mar 13, 2017 #

5 PM

Running 45:24 intensity: (23:59 @1) + (8:25 @2) + (5:38 @3) + (7:06 @4) + (16 @5) 5.12 mi (8:52 / mi)
ahr:129 max:160

2.0 incline warm up then intervals.
Gradual increase to finish.

Sunday Mar 12, 2017 #

5 PM

Running 43:45 intensity: (5 @0) + (29:30 @1) + (12:09 @2) + (2:01 @3) 5.01 mi (8:44 / mi) +172ft 8:28 / mi
ahr:124 max:145

Saturday Mar 11, 2017 #

12 PM

Road Bike 1:45:04 intensity: (31 @0) + (1:44:27 @1) + (6 @3) 31.11 mi (17.8 mph)
ahr:106 max:124

Paddling/Erg 30:14 intensity: (30:11 @1) + (3 @3) 5.0 km (9.9 kph)
ahr:102 max:112 shoes: P1 kayak erg

Friday Mar 10, 2017 #

7 PM

Road Bike 1:00:02 intensity: (7 @0) + (58:04 @1) + (1:51 @2) 19.14 mi (19.1 mph)
ahr:116 max:133

Thursday Mar 9, 2017 #

6 PM

Running 39:34 intensity: (38 @0) + (8:17 @1) + (11:18 @2) + (15:22 @3) + (3:59 @4) 4.87 mi (8:07 / mi) +166ft 7:52 / mi
ahr:135 max:158 shoes: Altra LP3.0 BY1

Legs felt surprisingly good to start. Ankle feels great while running, bothersome while walking. Might have to just start running everywhere.

Wednesday Mar 8, 2017 #

6 PM

Road Bike (Trainer) 1:06:46 intensity: (7 @0) + (38:47 @1) + (13:42 @2) + (11:14 @3) + (2:56 @4) 17.52 mi (15.7 mph)
ahr:123 max:159 shoes: Scott Addict

Tough interval class with BIT.

Monday Mar 6, 2017 #

4 PM

Running 20:01 intensity: (9:04 @1) + (3:53 @2) + (6:05 @3) + (59 @4) 2.12 mi (9:27 / mi)
ahr:133 max:152

6 PM

Stairmaster 20:38 intensity: (16 @0) + (14:26 @1) + (5:40 @2) + (16 @3) 2.43 mi (8:29 / mi)
ahr:119 max:140

116 floors
8 PM

Stretch 20:00 [1]

Hip not all the way back, but can really get back to stretching the quad again. Actually feels pretty good.

Sunday Mar 5, 2017 #

9 AM

Road Bike 1:30:08 intensity: (1:23:27 @1) + (6:31 @2) + (10 @3) 27.04 mi (18.0 mph)
ahr:116 max:141

Paddling/Erg 53:21 [1] 9.11 km (10.2 kph)
ahr:103 max:118 shoes: P1 kayak erg

1 PM

Stretch 20:00 [1]

Saturday Mar 4, 2017 #

10 AM

Running 24:57 intensity: (14:49 @1) + (6:10 @2) + (3:16 @3) + (42 @4) 3.0 mi (8:19 / mi)
ahr:126 max:153

Stairmaster (Starimaster) 1:00:14 intensity: (13:32 @1) + (15:39 @2) + (21:17 @3) + (9:46 @4)
ahr:138 max:158

290 floors

Friday Mar 3, 2017 #

6 PM

Road Bike 1:00:05 [1] 18.71 mi (18.7 mph)
ahr:109 max:129

Thursday Mar 2, 2017 #

6 AM

Running (Treadmill) 26:37 [3] 3.3 mi (8:04 / mi)
shoes: Merrell bare access 4

Watch got tired and decided to turn itself off shortly after I got started.
C • Your watch 2

Wednesday Mar 1, 2017 #

6 AM

Running (Treadmill) 32:00 intensity: (3:14 @0) + (15:02 @1) + (8:15 @2) + (3:02 @3) + (1:55 @4) + (32 @5) 3.4 mi (9:25 / mi)
ahr:118 max:163

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