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Training Log Archive: Garrison

In the 7 days ending Sep 8, 2014:

activity # timemileskm+ft
  Road Bike5 8:05:00 146.5(18.1/h) 235.76(29.2/h) 1761
  Running4 2:45:22 17.9(9:14) 28.81(5:44) 783
  Core/Strength2 2:00:00
  Total11 12:50:22 164.4 264.57 2544
  [1-5]11 12:46:45
averages - weight:163.6lbs

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TuWeThFrSaSuMo

Monday Sep 8, 2014 #

6 AM

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

strap work for the legs, pikes, etc.
5 PM

Road Bike 1:19:23 intensity: (27 @0) + (1:18:07 @1) + (49 @2) 22.53 mi (17.0 mph) +448ft
ahr:101 max:132 shoes: Step Mill

Recovery ride. Need to fix the insanely annoying click coming from my left crank. Or get a new bike.
C • mtb gets first priority 2

Sunday Sep 7, 2014 #

8 AM

Road Bike 3:17:07 intensity: (1:24 @0) + (1:43:06 @1) + (56:10 @2) + (32:47 @3) + (3:40 @4) 62.16 mi (18.9 mph) +408ft
ahr:122 max:161 weight:163lbs shoes: Step Mill

Spokes for Hope charity ride

Saturday Sep 6, 2014 #

Event: U.S. Rogaine Championships
 
9 AM

Running 27:09 intensity: (19 @0) + (20:37 @1) + (6:13 @2) 3.11 mi (8:43 / mi) +116ft 8:25 / mi
ahr:119 max:140 shoes: Salomon Mantra 2

Killing time waiting to hear if Ft. Ben trails are rideable.
10 AM

Running 59:15 intensity: (51:03 @1) + (7:13 @2) + (59 @3) 6.12 mi (9:41 / mi) +316ft 9:14 / mi
ahr:123 max:145 weight:162.5lbs shoes: Salomon Mantra SLAB

Ft Ben a no go so I gave the S-Labs a spin in the mud. Surprisingly grippy, other than the oil slick boardwalk of death leading in to the park.

Friday Sep 5, 2014 #

6 PM

Running 35:16 intensity: (11 @0) + (33:05 @1) + (1:47 @2) + (13 @3) 3.58 mi (9:51 / mi) +110ft 9:34 / mi
ahr:118 max:149 weight:164lbs shoes: Salomon Mantra 2

Easy recovery run. Hot and HUMID. Ugh.

Thursday Sep 4, 2014 #

5 PM

Road Bike (Nebo A) 1:42:05 intensity: (1:16 @0) + (36:39 @1) + (12:42 @2) + (35:12 @3) + (15:51 @4) + (25 @5) 33.65 mi (19.8 mph) +329ft
ahr:131 max:172 weight:164lbs shoes: Step Mill

Pretty much just held on for dear life the entire ride but managed to stay with the group.
7 PM

Road Bike 30:01 [1] 3.93 mi (7.9 mph) +12ft
ahr:94 max:115 shoes: Step Mill

Cool down, ride home

Wednesday Sep 3, 2014 #

6 AM

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

reformer pikes
TRX hamstrings
pikes
side box jumps - chest - sbj - dips
side crunches/twists
TRX pistol squats / squat hops X2
straight leg reverse curl stuff
balance lunge - balance lunge burpees
straight leg reverse stuff
arms
6 PM

Road Bike 1:16:24 intensity: (33:26 @1) + (40:22 @2) + (2:36 @3) 24.23 mi (19.0 mph) +564ft
ahr:126 max:147 shoes: Step Mill

20 miles Z3. First time I've ever ridden just watching my HR. Took damn near half the ride to get into zone 3, legs were tired/tight.

Tuesday Sep 2, 2014 #

6 PM

Running 11:52 intensity: (7:46 @1) + (9 @2) + (1:35 @3) + (2:22 @4) 1.23 mi (9:39 / mi) +23ft 9:29 / mi
ahr:130 max:164 shoes: Salomon Mantra 2

Warmup for Starkey loop "TT"

Running 31:50 intensity: (1:47 @1) + (7:02 @2) + (16:03 @3) + (6:58 @4) 3.86 mi (8:15 / mi) +218ft 7:50 / mi
ahr:147 max:168 weight:164.5lbs shoes: Salomon Mantra 2

First Starkey loop TT. Legs felt pretty good. Decent time despite slick trails. Had one spectacular fall that pasted me with mud, but not even a scratch.

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