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Training Log Archive: Garrison

In the 7 days ending Mar 30, 2016:

activity # timemileskm+ft
  Road Bike5 5:48:50 96.22(16.6/h) 154.85(26.6/h) 781
  Massage2 1:40:00
  Stairmaster2 1:28:28
  Walking/Hiking1 42:01 1.86(22:36) 2.99(14:02) 83
  Core/Strength2 40:40
  Total11 10:19:59 98.08 157.85 864
  [1-5]7 5:49:56

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ThFrSaSuMoTuWe

Wednesday Mar 30, 2016 #

8 AM

Massage (Rehab/PT) 1:00:00 [0]

More graston all around the ankle. Felt like that alone should warrant intensity higher than 0. Less balance and strength work this week, lots of mobility and stretching work, slight improvements in range of motion.
C • Have the docs let you regis... 3
6 PM

Road Bike 40:04 intensity: (3:57 @0) + (25:50 @1) + (7:07 @2) + (3:10 @3) 11.84 mi (17.7 mph)
ahr:116 max:145 shoes: Scott Addict

Tuesday Mar 29, 2016 #

6 PM

Road Bike 1:15:11 intensity: (7:02 @0) + (1:07:03 @1) + (34 @2) + (27 @3) + (5 @4) 21.39 mi (17.1 mph)
ahr:106 max:152 shoes: Scott Addict

Monday Mar 28, 2016 #

5 PM

Stairmaster (Eliptical) 30:15 intensity: (49 @0) + (14:09 @1) + (6:13 @2) + (5:16 @3) + (3:48 @4)
ahr:129 max:156

8 PM

Massage 40:00 [0]

Ankle work, foam roller, stretching.

Sunday Mar 27, 2016 #

2 PM

Walking/Hiking 42:01 intensity: (40:15 @0) + (1:46 @1) 1.86 mi (22:36 / mi) +83ft 21:41 / mi
ahr:76 max:126

Road Bike 1:33:21 intensity: (1:01:58 @0) + (31:21 @1) + (2 @3) 23.01 mi (14.8 mph) +292ft
ahr:91 max:111

Saturday Mar 26, 2016 #

10 AM

Stairmaster (Eliptical) 58:13 intensity: (12:08 @0) + (2:18 @1) + (13:21 @2) + (16:02 @3) + (11:57 @4) + (2:27 @5)
ahr:129 max:166

Elliptical didn't totally suck.
11 AM

Core/Strength 40:00 [0]

Ankle stretching and balance work.
1 PM

Road Bike 1:30:11 intensity: (13 @0) + (1:09:02 @1) + (18:30 @2) + (2:26 @3) 24.74 mi (16.5 mph) +489ft
ahr:125 max:148

Rode outside. It was awesome. Mostly because it WASN'T ON A TRAINER.
C • Woooo!! 3
4 PM

Core/Strength 40 [0]

Stretching and foam rolling. That DID suck. OUCH.

Thursday Mar 24, 2016 #

5 PM

Road Bike 50:03 intensity: (3:01 @0) + (18:03 @1) + (7:35 @2) + (14:49 @3) + (6:35 @4) 15.25 mi (18.3 mph)
ahr:129 max:159

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