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Training Log Archive: Garrison

In the 7 days ending Mar 1:

activity # timemileskm+ft
  Road Bike3 7:54:32 132.22(16.7/h) 212.79(26.9/h) 18186
  Core/Strength2 2:05:08
  O-Meet/Nav1 1:37:55 6.75(14:30) 10.86(9:01) 772
  Running2 1:30:05 10.46(8:37) 16.83(5:21)
  Total7 13:07:40 149.43 240.48 18958
  [1-5]7 13:04:58

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MoTuWeThFrSaSu

Sunday Mar 1 #

4 PM

Road Bike 4:10:51 intensity: (2:09:07 @1) + (56:16 @2) + (55:22 @3) + (10:06 @4) 62.05 mi (14.8 mph) +10694ft
ahr:127 max:154

Sustained endurance with 30 minute hard efforts. I hate that stuff and I'm terrible at it. So thank you Jen for forcing me to do this crap!

Saturday Feb 29 #

Event: ICO Cold-O
 
9 AM

O-Meet/Nav 1:37:55 intensity: (1:36:47 @1) + (1:08 @2) 6.75 mi (14:30 / mi) +772ft 13:05 / mi
ahr:109 max:137

Camp belzer. Score O with two "mother" controls. Once you punch a mother you have to get the three "daughter" controls next for full points. Maps for the daughter controls were at each mother control. Really nice easy to add some distance on a small property. Also messed with route planning a bit.

Nav was ok. Fairly efficient with a couple bobbles. With HK still getting back into running form and me trying to not make the ankle too angry we took it easy but still had a great day.
1 PM

Road Bike 58:50 intensity: (50:47 @1) + (8:03 @2) 20.12 mi (20.5 mph) +854ft
ahr:115 max:138

Thursday Feb 27 #

6 PM

Core/Strength 55:58 intensity: (1:10 @0) + (54:48 @1)
ahr:72 max:114

Running 34:59 intensity: (28:36 @1) + (2:18 @2) + (3:26 @3) + (39 @4) 3.86 mi (9:04 / mi)
ahr:114 max:152

Uphill Sprint intervals with what's left of my legs.

Wednesday Feb 26 #

5 PM

Road Bike 2:44:51 intensity: (2:13:49 @1) + (30:38 @2) + (24 @3) 50.05 mi (18.2 mph) +6638ft
ahr:120 max:140

Tuesday Feb 25 #

11 AM

Core/Strength 1:09:10 intensity: (1:21 @0) + (1:07:49 @1)
ahr:71 max:100

Monday Feb 24 #

5 PM

Running 55:06 intensity: (11 @0) + (35:03 @1) + (7:16 @2) + (7:32 @3) + (4:55 @4) + (9 @5) 6.6 mi (8:21 / mi)
ahr:121 max:160

Intervals: 8x3/3, finished at just under 6 minute pace for the last two.

Ankle felt good during, not as good after.

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