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Training Log Archive: Garrison

In the 7 days ending Nov 20, 2016:

activity # timemileskm+ft
  Road Bike4 4:19:31 71.02(16.4/h) 114.3(26.4/h)
  Core/Strength2 1:39:14
  Massage2 1:25:00
  Running2 1:24:59 10.6(8:01) 17.06(4:59) 441
  Stairmaster2 1:20:05 2.8 4.5
  Total12 10:08:49 84.42 135.86 441
  [1-5]12 10:07:51

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MoTuWeThFrSaSu

Sunday Nov 20, 2016 #

11 AM

Road Bike (Trainer) 1:45:12 intensity: (1:15:32 @1) + (25:30 @2) + (4:10 @3) 26.36 mi (15.0 mph)
ahr:114 max:147 shoes: Scott Addict

1 PM

Massage 40:00 [1]

Saturday Nov 19, 2016 #

9 AM

Core/Strength (Apex) 39:14 intensity: (2:17 @1) + (9:24 @2) + (22:33 @3) + (5:00 @4)
ahr:142 max:154

10 AM

Stairmaster (Stepmill) 58:10 intensity: (20:51 @1) + (16:51 @2) + (16:21 @3) + (4:07 @4)
ahr:133 max:155

Easier intervals with longish rests
11 AM

Stairmaster (Erg) 21:55 intensity: (9:36 @1) + (11:41 @2) + (38 @3) 4.5 km (4:52 / km)
ahr:129 max:143

4 PM

Massage 45:00 [1]

First two days of the romwad beginner series. Hips. Omg, hips.

Friday Nov 18, 2016 #

6 PM

Road Bike 1:00:07 intensity: (28 @0) + (53:19 @1) + (5:47 @2) + (33 @3) 18.13 mi (18.1 mph)
ahr:114 max:141 shoes: Scott Addict

Thursday Nov 17, 2016 #

5 PM

Running 42:58 intensity: (3 @0) + (9:48 @1) + (8:24 @2) + (17:17 @3) + (7:18 @4) + (8 @5) 5.29 mi (8:07 / mi) +224ft 7:49 / mi
ahr:139 max:161 shoes: Altra LP3.0 BY1

Still running in shorts and a t shirt. It's November 17. Crazy.

In such a hurry to get out there though didn't bring a head lamp. Last couple miles were a little bit on the dicey side for footing. Probably not too bright for the guy that spent most of the year in one kind of recovery out another.

Wednesday Nov 16, 2016 #

6 AM

Core/Strength (Apex) 1:00:00 [4]

Row - 250m
Plank twisty board thing - 30 reps
Hammer tire - 15L/15R
Standing upright row (65lb) - 20 reps
Rope slam together - 30
Rope slam alternate - 30
Jump Rope - 100
Step ups (30lbs) - 10L/10R
Manmakers (15lb dbells) - 10

5 circuits, only break was staggering between stations. Type 2 fun for sure.
https://goo.gl/kgF4JJ
6 PM

Road Bike 1:02:37 intensity: (58:05 @1) + (4:08 @2) + (24 @3) 18.34 mi (17.6 mph)
ahr:111 max:141 shoes: Scott Addict

Easy intervals.

Tuesday Nov 15, 2016 #

5 PM

Running 42:01 intensity: (1 @0) + (5:28 @1) + (6:43 @2) + (18:50 @3) + (10:45 @4) + (14 @5) 5.31 mi (7:55 / mi) +217ft 7:37 / mi
ahr:143 max:162

Monday Nov 14, 2016 #

7 PM

Road Bike 31:35 intensity: (26 @0) + (30:59 @1) + (10 @3) 8.19 mi (15.6 mph)
ahr:96 max:121

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