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Training Log Archive: Garrison

In the 7 days ending Mar 10:

activity # timemileskm+ft
  Road Bike3 4:22:59 82.56(18.8/h) 132.87(30.3/h)
  Core/Strength7 3:02:57
  Running3 2:01:48 12.34(9:52) 19.86(6:08)
  Stretch3 1:35:00
  Stairmaster2 1:15:52 2.42 3.89
  Paddling/Erg2 1:10:03 5.65 9.1
  Walking/Hiking1 20:04 1.21(16:35) 1.95(10:18)
  Total15 13:48:43 104.19 167.67
  [1-5]15 13:47:54
averages - rhr:44 weight:168.9lbs

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MoTuWeThFrSaSu

Sunday Mar 10 #

9 AM

Core/Strength (HIIT) 1:02:22 intensity: (21 @0) + (49:18 @1) + (7:00 @2) + (4:19 @3) + (1:24 @4)
ahr:111 max:154

Finished with a killer set of stairs intervals!

Walking/Hiking 10:03 [1] 0.61 mi (16:28 / mi)
ahr:92 max:102

Running 45:40 intensity: (27:12 @1) + (13:31 @2) + (3:36 @3) + (1:21 @4) 5.01 mi (9:07 / mi)
ahr:126 max:154

Walking/Hiking 10:01 [1] 0.6 mi (16:41 / mi)
ahr:102 max:114

12 PM

Stretch 45:00 [3]

Saturday Mar 9 #

12 PM

Road Bike 1:55:13 intensity: (28:58 @1) + (43:53 @2) + (41:16 @3) + (1:06 @4) 37.12 mi (19.3 mph)
ahr:132 max:153

Road Bike 40:48 intensity: (5:11 @1) + (3:19 @2) + (12:31 @3) + (19:46 @4) + (1 @5) 13.51 mi (19.9 mph)
ahr:145 max:160

Paddling/Erg (Kayak erg) 40:22 intensity: (29:10 @1) + (11:12 @2) 9.1 km (13.5 kph)
ahr:126 max:139

5 PM

Road Bike 15:02 intensity: (4 @0) + (14:14 @1) + (40 @2) + (4 @3) 3.8 mi (15.2 mph)
ahr:119 max:132

Road Bike 28:28 intensity: (25:40 @1) + (2:47 @2) + (1 @3) 8.09 mi (17.1 mph)
ahr:123 max:134

Friday Mar 8 #

6 AM

Core/Strength 15:00 [1]
rhr:44 weight:167.8lbs

5 PM

Core/Strength 1:05:35 [2]
ahr:90 max:130

Easy HIIT
Not so easy abs and core.

Thursday Mar 7 #

6 AM

Core/Strength 10:00 [1]
rhr:44 weight:169.5lbs

6 PM

Stairmaster 45:01 intensity: (12:08 @1) + (8:16 @2) + (12:11 @3) + (12:09 @4) + (17 @5) 2.42 mi (18:36 / mi)
ahr:138 max:160

Running 44:54 intensity: (13:44 @1) + (19:41 @2) + (5:03 @3) + (4:54 @4) + (1:32 @5) 5.0 mi (8:59 / mi)
ahr:132 max:165

First relatively pain free running since the 18 mile debacle. I'll take that.
7 PM

Stretch 25:00 [1]

Ankle stuff. Then more ankle stuff.

Wednesday Mar 6 #

6 AM

Core/Strength 10:00 [1]
rhr:44 weight:168.7lbs

Tuesday Mar 5 #

6 AM

Core/Strength 10:00 [1]
rhr:44 weight:169.5lbs

6 PM

Road Bike 1:03:28 intensity: (13 @0) + (40:20 @1) + (18:55 @2) + (4:00 @3) 20.03 mi (18.9 mph)
ahr:118 max:149

Paddling/Erg (Kayak Erg) 29:41 [1]
ahr:100 max:126

Monday Mar 4 #

6 AM

Core/Strength 10:00 [1]
rhr:44 weight:168.9lbs

6 PM

Stairmaster 30:51 intensity: (11 @0) + (30:39 @1) + (1 @3)
ahr:100 max:124

Squat muscles are COOKED.

Running 31:14 intensity: (30:35 @1) + (36 @2) + (3 @3) 2.33 mi (13:24 / mi)
ahr:102 max:133

Still taking it super easy with the ankle. Definitely feeling better than it has. Will probably avoid direct move to the 20 mile run this weekend though.
7 PM

Stretch 25:00 [1]

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