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Training Log Archive: Garrison

In the 7 days ending May 24, 2015:

activity # timemileskm+ft
  Road Bike3 5:10:14 70.08(13.6/h) 112.78(21.8/h) 1779
  Running5 3:25:50 22.63(9:06) 36.42(5:39) 845
  Core/Strength1 1:00:00
  Total9 9:36:04 92.71 149.2 2624
  [1-5]9 9:28:46

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MoTuWeThFrSaSu

Sunday May 24, 2015 #

5 PM

Running 9:04 intensity: (4:03 @1) + (4:08 @2) + (49 @3) + (4 @4) 0.83 mi (10:55 / mi) +46ft 10:23 / mi
ahr:123 max:156 shoes: Mantra S-Lab (9.5)

Quick test jog with the 9.5 Mantras. Definitely need the extra room up front. Need to try the 9.5 in the SG's for AR.
6 PM

Running 52:21 intensity: (12:12 @1) + (13:50 @2) + (21:16 @3) + (4:38 @4) + (25 @5) 5.94 mi (8:49 / mi) +318ft 8:23 / mi
ahr:140 max:172 shoes: Salomon SLab SG (9.0)

Wanted to test out the 9.0 SG's to see if they might actually be my size for more than just O meets. Don't think so. Can definitely feel the difference between the 6mm drop on the Fellraisers and the 4 with the Labs. Like the 4 better.

Saturday May 23, 2015 #

12 PM

Road Bike 1:19:59 intensity: (2:05 @0) + (1:17:54 @1) 9.74 mi (7.3 mph) +366ft
ahr:89 max:121

Couple loops at Ft. Ben with Cristal. Starting to figure out how to ride the new bike.
5 PM

Running 44:42 intensity: (6:51 @1) + (9:39 @2) + (18:57 @3) + (9:11 @4) + (4 @5) 5.2 mi (8:36 / mi) +208ft 8:17 / mi
ahr:144 max:170

Thursday May 21, 2015 #

6 PM

Road Bike 1:49:55 intensity: (3:45 @0) + (1:03:20 @1) + (12:16 @2) + (15:12 @3) + (15:22 @4) 32.58 mi (17.8 mph) +289ft
ahr:121 max:167 shoes: Step Mill

Nebo, 2nd B group. Harder than I wanted for a bit but crash in the group in front of us slowed things down. Took it easy for last 8-10 miles.

Wednesday May 20, 2015 #

6 PM

Running (Treadmill intervals) 45:00 [3] 4.5 mi (10:00 / mi)

(forgot HR strap, again)
1 @ 8:15
1@ 7:45
.25 @ 6:00
2 min Z1
.25 @ 6:00
2 min Z1
.25 @ 5:42
2 min Z1
.25 @ 5:27
2 min Z1
1 @ 8:00

Despite the hard effort on the hills yesterday I felt like I could have gone a little harder. Stuck to the plan though, hopefully I'll have some legs for tomorrow evening's ride.

Tuesday May 19, 2015 #

6 AM

Core/Strength 1:00:00 [3]

6 PM

Road Bike 2:00:20 intensity: (1:21 @0) + (1:36:17 @1) + (10:28 @2) + (9:55 @3) + (2:19 @4) 27.75 mi (13.8 mph) +1124ft
ahr:113 max:161

Intervals on the hills. Oof.

Monday May 18, 2015 #

6 PM

Running 54:43 intensity: (7 @0) + (15:04 @1) + (30:03 @2) + (8:05 @3) + (1:24 @4) 6.17 mi (8:53 / mi) +273ft 8:31 / mi
ahr:134 max:165 shoes: Salomon Mantra 2

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