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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Garrison

In the 7 days ending Jul 17, 2017:

activity # timemileskm+ft
  MTB2 5:12:20 83.38(16.0/h) 134.19(25.8/h) 787
  Stretch2 1:45:00
  Paddling/Erg2 1:34:27 10.56(6.7/h) 17.0(10.8/h)
  Running2 1:23:54 9.05(9:16) 14.57(5:46) 328
  O-Meet/Nav2 57:45 4.33(13:19) 6.98(8:17) 167
  Stairmaster1 47:46 0.77(1:02:03) 1.24(38:33) 5
  Total9 11:41:12 108.1 173.97 1287
  [1-5]7 9:55:48

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Monday Jul 17, 2017 #

6 PM

Paddling/Erg 49:27 intensity: (11 @0) + (46:47 @1) + (50 @2) + (1:04 @3) + (17 @4) + (18 @5) 10.0 km (12.1 kph)
ahr:113 max:222 shoes: P1 kayak erg

Started in 2.5 km segments, then finished up with some .5k "intervals" HR is based off of wrist, so not very accurate. Pretty sure there wasn't much zone 5.
C • HR 2
8 PM

Stretch 45:00 [0]

More rolling and stretching with extra time on ITB's. Yikes. I think I scared the small dog a few times.

Sunday Jul 16, 2017 #

2 PM

Stretch 1:00:00 [0]

Assorted stretching, foam rolling, massage ball etc. Most of it didn't feel very good.
5 PM

Running 43:25 intensity: (5 @0) + (7:21 @1) + (9:38 @2) + (15:00 @3) + (8:02 @4) + (3:19 @5) 4.95 mi (8:46 / mi) +194ft 8:27 / mi
ahr:141 max:163

Saturday Jul 15, 2017 #

7 AM

MTB 2:41:17 intensity: (2 @0) + (2:23:19 @1) + (16:28 @2) + (1:28 @3) 42.0 mi (15.6 mph) +346ft
ahr:119 max:143

Road/gravel ride to camp Cullom for an o meet. 15 lb pack actually feels kind of light...

O-Meet/Nav 28:03 intensity: (4:34 @1) + (12:02 @2) + (10:08 @3) + (1:19 @4) 2.16 mi (12:59 / mi) +167ft 12:06 / mi
ahr:132 max:152

Second course, 2.5k straight line. A little cleaner than the first but could/should have been better considering I wasn't going full speed.
11 AM

O-Meet/Nav 29:42 [3] 3.5 km (8:29 / km)

Estimated distance. Forgot to start the watch. Sloppy start made worse with legs that were taking a minute to adapt after the ride.
12 PM

MTB 2:31:03 intensity: (1:55:28 @1) + (34:43 @2) + (52 @3) 41.38 mi (16.4 mph) +441ft
ahr:123 max:143

Ride home, getting more comfortable with higher cadence. Road bike getting busted probably a blessing in disguise (other than the repair costs).
C • Nice day! 4

Advanced 2.5km - Splits

Advanced 2.8km - Splits

Friday Jul 14, 2017 #

6 PM

Running 20:03 intensity: (6 @0) + (10:55 @1) + (8:53 @2) + (9 @3) 2.06 mi (9:45 / mi) +79ft 9:25 / mi
ahr:123 max:140

Stairmaster 47:46 intensity: (25:13 @1) + (5:09 @2) + (7:38 @3) + (8:07 @4) + (1:39 @5) 0.77 mi (1:02:03 / mi) +5ft 1:01:40 / mi
ahr:131 max:162

Running 20:26 intensity: (7:14 @1) + (11:16 @2) + (1:56 @3) 2.05 mi (9:59 / mi) +55ft 9:44 / mi
ahr:131 max:149

Thursday Jul 13, 2017 #

Paddling/Erg 45:00 [2] 7.0 km (9.3 kph)
shoes: P1 kayak erg

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