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Training Log Archive: Garrison

In the 7 days ending May 1, 2016:

	activity	#	time	miles		km		+ft
	Road Bike	4	5:08:56	90.26	(17.5/h)	145.26	(28.2/h)	1087
	Core/Strength	2	2:00:00
	Stairmaster	3	1:50:33
	Massage	3	1:40:00
	Running	4	1:09:21	7.35	(9:26)	11.83	(5:52)	145
	Swimming	2	39:30	0.88	(44:54)	1.42	(27:54)
	Walking/Hiking	1	23:39	1.12	(21:07)	1.8	(13:07)	47
	Total	15	12:51:59	99.61		160.31		1279
	[1-5]	15	12:50:50
averages - sleep:7.3 rhr:42 weight:169.3lbs

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Sunday May 1, 2016 #

10 AM

Road Bike 2:05:30 39.1 mi (18.7 mph) +566ft
ahr:123 max:165 rhr:45 slept:8.5 weight:169lbs

Same loop as last Sunday, legs not quite as good though. Didn't expect the good weather this morning so I was glad to get the ride in..

2 PM

Walking/Hiking 23:39 [1] 1.12 mi (21:07 / mi) +47ft 20:19 / mi
ahr:85 max:128

Dog walk. Semi scouting running loop...

Running 22:08 2.25 mi (9:50 / mi) +145ft 9:16 / mi
ahr:126 max:141

First outside run since surgery! After walking the dogs felt like giving it a shot. Took half a mile to get things sorted out then settled into a steady (slowish) pace. Really really wanted to keep going...

Saturday Apr 30, 2016 #

9 AM

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

Pretty standard stuff but some hanging core stuff thrown in. And pull up stuff. Wow. I suck at pull ups now...

10 AM

Stairmaster (Eliptical) 30:00 [3]

11 AM

Running (Treadmill) 29:22 [3] 3.1 mi (9:28 / mi)

Ran an entire 5k. Not a very fast 5k, and it was on the treadmill but I RAN an entire 5k! Sorry for doing "too much" doc, took the advice that I'm assuming abiperk's PT would have given me...

1 PM

Road Bike (Indoor) 45:21 13.12 mi (17.4 mph)
ahr:121 max:185 rhr:42 slept:7.5 weight:170lbs

Friday Apr 29, 2016 #

Note
rhr:40 slept:6.0 weight:169lbs (rest day)

5 PM

Running 8:20 1.0 mi (8:20 / mi)
ahr:132 max:146

Did a few sets of heel raises first, then quick warm up, then my mile. Felt really good by the end but I stopped. Baby steps.

Thursday Apr 28, 2016 #

7 AM

Massage (ankle stuff/rehab) 1:00:00 [1]

Holy heck, I really want to put an intensity higher than 0 for this one. Saw the official PT guy today and he really gave my ankle the business. Pretty aggressive mobility work and a lot more strength stuff (no brace). Left me pretty sore but with a lot more confidence about my progress.

(Based on the amount of balance and strength work I did and how the ankle feels four hours later, I'm giving myself a 1 on this one...)

5 PM

Stairmaster (Elliptical) 35:22
ahr:129 max:155

Running (treadmill) 9:31 1.0 mi (9:31 / mi)
ahr:135 max:150

Wasn't sure how this would feel after the ankle work this morning. Took a bit but loosened up and worked out most of the kinks.

6 PM

Massage (ankle stuff) 20:00 [1]

Lots of heel raises, balance work, stretch and mobility in the hot tub before swimming

Swimming 15:00 [3] 0.37 mi (40:34 / mi)

26 lengths then ran out of time.

Wednesday Apr 27, 2016 #

6 PM

Road Bike (Indoor) 1:16:47 21.47 mi (16.8 mph)
ahr:128 max:167 shoes: Scott Addict

Crazy tough. Core of the workout was 4 x 8 minute intervals at z4.

Tuesday Apr 26, 2016 #

6 AM

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

First time back to Core Pilates in a little over four months. Sean tweaked everything to avoid jumping and one legged stuff. Surprisingly didn't feel to bad, yet. Pretty sure I'm going to need help sitting up in bed tomorrow morning...

5 PM

Stairmaster (Eliptical) 45:11
ahr:132 max:175

6 PM

Swimming 24:30 [3] 0.51 mi (48:02 / mi)

I think I can safely say that my time in the pool has transitioned from flailing and drowning avoidance to actual swimming. Not pretty swimming, but swimming.

36 lengths, first 10 without stopping.

Massage (Ankle stuff) 20:00 [3]

Soaked the ankle in the hot tub, lots of stretching.

Monday Apr 25, 2016 #

6 PM

Road Bike 1:01:18 16.57 mi (16.2 mph) +521ft
ahr:94 max:118 shoes: Scott Addict

Easy recovery ride. Legs were a little stiff, ankle was actually a little sore too.

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