Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 30 days ending Apr 30, 2009:

activity

time

miles

+ft

Cycling

39:33:57

661.51

(3:35)

1064.6

(2:14)

14697

Alpine Ski Touring

26:59:28

34.1

(47:29)

54.88

(29:31)

17380

Strength Training

5:28:32

Yoga

4:12:54

Rowing

5:41

Total

76:20:32

695.61

1119.47

32076

averages - sleep:6.3

13:24

0:00

» now

Thursday Apr 30, 2009 #

Cycling (spin class) 20:00 [2] 4.0 mi (5:00 / mi)

Strength Training (core) 13:45 [3]

ATW with class for 25 reps

Wednesday Apr 29, 2009 #

Cycling (spin class) 35:00 [2] 6.0 mi (5:50 / mi)

another spin class just dawdling on the bike instructing.

Tuesday Apr 28, 2009 #

Strength Training (hip & foot) 30:51 [2]

Cycling (spin class) 40:00 [2] 8.0 mi (5:00 / mi)

taking this week off from anything that bothers my foot, like getting out of the saddle in spin class. so just sat there and spun suuper easy while instructing.

C • in my ever so humble opinio... 2

Rowing (machine) 5:41 [3]

just didn't feel right on foot

Cycling (spin class) 40:30 [2] 8.0 mi (5:04 / mi)

second spin class just dawdling. not sure the foot even likes that.

Monday Apr 27, 2009 #

Strength Training (low reps) 45:20 [4]

upper body with henry. i haven't lifter that much weight in a while. i'm gonna pay for it tomorrow for sure.

Sunday Apr 26, 2009 #

Strength Training (hip & foot) 37:04 [2]
(rest day)

Saturday Apr 25, 2009 #

Yoga 19:58 [2]
slept:8.0 (rest day)

Strength Training (hip & foot) 30:37 [2]
(rest day)

Friday Apr 24, 2009 #

Alpine Ski Touring 13:24:14 [3] 16.0 mi (50:16 / mi) +5879ft 37:17 / mi
slept:3.0

2:15am departure from seattle for a 13+ hour ski tour in the enchantments (video and pics on blog) = amazing.

C • Dope tour 2

Thursday Apr 23, 2009 #

Cycling (spin class) 54:44 [2] 18.0 mi (3:02 / mi)

foot really hurt today and i couldn't really get out of the saddle. just didn't have it tonight.

Strength Training 5:55 [4]

leg blasters left my legs totally messed up... and i have to get up at 2am for a 13hr ski tour. wups.

Wednesday Apr 22, 2009 #

Cycling intervals (spin class) 52:11 [4] 18.0 mi (2:54 / mi)

taught early morning spin class

Strength Training (hip & foot) 35:04 [2]

as well as some lower back stuff after spin class.

Tuesday Apr 21, 2009 #

Cycling (road) 25:56 [2] 6.68 mi (3:53 / mi) +259ft 3:45 / mi

commute to gym and TJ's.

Yoga 1:00:00 [2]

lance's class

Cycling (road) 27:11 [2] 6.33 mi (4:18 / mi) +210ft 4:10 / mi

commute to teach spin, then home via the greenlake path at about 10-11 mph. it's sunny!

Cycling intervals (spin class) 57:20 [4] 18.0 mi (3:11 / mi)

taught a good spin class but with the sun there were only 3 people there.. understandable - i wanted to be outside too!!

Cycling intervals (spin class) 50:22 [4] 18.0 mi (2:48 / mi)

2nd spin class of the day. falling asleep before this class but made sure to be extra 'on'. good class and i had more than i thought i would.

Cycling (road) 13:22 [2] 3.6 mi (3:43 / mi) +201ft 3:32 / mi

commute to gym to teach spin and to tim's house after for hoops at gabe's house.

Monday Apr 20, 2009 #

Strength Training 25:11 [3]
slept:7.5

Cycling (road) 19:00 [2] 4.9 mi (3:53 / mi) +220ft 3:43 / mi

commute to work.

Sunday Apr 19, 2009 #

Alpine Ski Touring 5:04:58 [3] 6.0 mi (50:50 / mi) +4832ft 28:50 / mi

failed attempt to ski from mount rainier's summit. didn't work out so well with 80 mph wind gusts.

felt really slow and tired on the way up, no spunk or speed. however the endurance effort didn't take much out of me at all and it didn't make me sore.

C • Were you going to attempt t... 4

Cycling (road) 17:40 [3] 3.63 mi (4:52 / mi) +180ft 4:39 / mi

got home early and it was sunny out so i rode to the grocery store so i could eat all night long.

Saturday Apr 18, 2009 #

Note
(rest day)

took the day off to rest and get my mountaineering gear ready to climb rainier. saturday night 11:30pm starting up the beast.

Friday Apr 17, 2009 #

Cycling (road) 1:40:03 [3] 26.85 mi (3:44 / mi) +430ft 3:40 / mi

toilet recovery ride with angle. he stacked and took me down with him. f'd my thumb up, but i'll live.

Thursday Apr 16, 2009 #

Cycling (road) 2:42:42 [3] 40.97 mi (3:58 / mi) +2064ft 3:47 / mi

aqua verde ride 2. rode out to school in bellevue by the turn around at the end of i90 path to meet Sears. then rode back to eat lunch at aqua verde.

Cycling intervals (spin class) 54:20 [4] 18.0 mi (3:01 / mi)

taught a good class - my brain was spaced out though and i kept miscounting.

Strength Training (hip & foot) 27:40 [2]

3x 30 posterior tibialis
3x 30 peroneus longus
3x 30 lateral rotators
3x 30 piriformis
3x 30 straight leg lift
3x 30 toe curls
3x 30 toe curls w/elastic
added
2x 15 calf raises
2x 15 bent knee calf raises
2x 15 manual isometrics big toe and toes
2x 15 towel crawls
2x 15 donkey kicks
2x 15 dog lifts

Wednesday Apr 15, 2009 #

Cycling intervals (spin class) 55:43 [4] 18.0 mi (3:06 / mi)

felt pretty good, except i woke up this morning and the left side of neck/shoulder area is tweeked.

Tuesday Apr 14, 2009 #

Alpine Ski Touring 4:08:21 [3] 6.0 mi (41:24 / mi) +3258ft 27:20 / mi
slept:4.0

great great great amazing dawn patrol (blog and video). met ruri at 4:45am and got after it up on the west flank of kendall peak.
DP_KendallWestFlank at EveryTrail

C • Dawn Patrol 4

Cycling intervals (spin class) 56:31 [4] 18.0 mi (3:08 / mi)

legs felt fine but i kept reminding myself i have to teach another one tonight.

i had just enough time after dawn patrol to feed my face and take a sink shower before teaching spin class.

Cycling intervals (spin class) 55:23 [4] 18.0 mi (3:05 / mi)

2nd class of the day. i was falling asleep 30mins before class but once on the bike i was fine and worked pretty hard. felt like my heart rate was high at the start.

Monday Apr 13, 2009 #

Note
slept:7.0 (rest day)

i need whole days off and don't do it enough. today i fought every urge to workout even in the slightest. i did do a few exercises super easy with clients. plank kinda bothered my hip/abs injury a bit. i'm thinking it's more abdominal musculature than hip these days. busted hernia patch maybe.

Sunday Apr 12, 2009 #

Strength Training (hip & foot) 24:20 [3]

3x 30 posterior tibialis
3x 30 peroneus longus
3x 30 lateral rotators
3x 30 piriformis
3x 30 straight leg lift
3x 30 toe curls
3x 30 toe curls w/elastic

C • proactive moves... 1

Yoga 10:36 [3]

Cycling (road) 1:41:01 [3] 27.24 mi (3:43 / mi) +1994ft 3:28 / mi
slept:6.0

it's f'in pouring out!! ride home from easter brunch at cory's house in issaquah. good brunch, good friends, nasty rain... but it was kind of fun in that sucky "this is rediculous" sort of way.

need to get 8hrs sleep tonight.

Saturday Apr 11, 2009 #

Cycling long (road) 6:02:24 [3] 102.0 mi (3:33 / mi) +2944ft 3:28 / mi
slept:7.0

the HTFU ride with justin. we rode out to redmond and picked up neal, audrey and rebecca. rode thru maltby? brier and monroe. few good climbs and back to seattle north over lake.

i haven't gone this long in a while. i felt pretty good throughout and nailed my nutrition. the new formula i'm working with is as follows: tuck in behind angle, pop out 6-7hrs later and call it good.

C • Hey dude funny seeing you o... 4

Yoga 7:55 [2]

Friday Apr 10, 2009 #

Cycling (road) 25:22 [2] 5.35 mi (4:44 / mi) +377ft 4:27 / mi

fruit commute.

Cycling (road) 2:10:07 [3] 35.0 mi (3:43 / mi) +1407ft 3:35 / mi

was supposed to be a ride with justin and neal, but that f'in flat returned. mystery solved by someone smarter than me. so i rode solo magnolia loop alone and the sun poked out.

the everytrail iphone app failed me today - going back to motionX.

Strength Training (hip & foot) 31:43 [3]

3x posterior tibialis 25, 30, 30
3x peroneus longus 25, 30, 30
3x lateral rotators 30, 30, 30
3x piriformis 30, 30, 30
3x straight leg lift 30, 30, 30
3x 30 toe curls
3x 30 toe curls w/elastic

Thursday Apr 9, 2009 #

Cycling (spin class) 55:55 [4] 18.0 mi (3:06 / mi)

Strength Training (hip & foot) 15:32 [2]

pt exercises for my "issues".

Wednesday Apr 8, 2009 #

Cycling intervals (spin class) 55:44 [4] 18.0 mi (3:06 / mi)

taught early spin class. a bit of fatigue in the legs.

Cycling (road) 1:41:47 [3] 26.5 mi (3:50 / mi) +728ft 3:45 / mi

nice ride with angle. after teaching 3 spin classes in 18hrs i didn't have a lot left in the legs. had to eat throughout or it would have gotten ugly.
TuesRide at EveryTrail (check out the geotagged photo at the top by clicking on it)

NO FLATS TODAY!! a thorough investigation found the puncture hole on all three tubes in the same spot, but the culprit was not located. patched 3 tubes.

Cycling (road) 21:08 [2] 4.84 mi (4:22 / mi) +190ft 4:13 / mi

commute.

Yoga 10:35 [2]

Tuesday Apr 7, 2009 #

Cycling (road) 21:43 [2] 4.66 mi (4:40 / mi) +190ft 4:29 / mi
slept:7.0

commute to yoga

Yoga 1:00:00 [2]

Cycling (road) 15:10 [2] 4.0 mi (3:48 / mi) +150ft 3:40 / mi

commute - another flat on the way home so i walked a mile in bike shoes - killed my foot.

C • Time for new Tires? 3

Cycling intervals (spin class) 52:11 [4] 18.0 mi (2:54 / mi)

taught a good nuun spin class

Cycling (road) 20:20 [2] 4.66 mi (4:22 / mi) +190ft 4:12 / mi

commute back to gym.

Cycling intervals (spin class) 52:22 [4] 18.0 mi (2:55 / mi)

2nd spin of the day, felt slow early but came around and left my favorite 30/20 for later in the hour.. good stuff.

Strength Training 5:30 [2]

Monday Apr 6, 2009 #

Cycling (road) 15:40 [2] 3.84 mi (4:05 / mi) +190ft 3:54 / mi
slept:7.0

testing out everytrail.com
Test Commute at EveryTrail

the total time calculates from start to absolute finish. i paused it to go into the grocery store and it still ran. hmm. also elevation is at least double what my suunto says. interesting.

C • I have noticed these quirks... 2

Yoga 18:06 [3]

Cycling (road) 1:20:20 [3] 19.4 mi (4:08 / mi)

two flats did'n't help. Good Loop 2 Flats at EveryTrail

Cycling (road) 30:11 [2] 6.8 mi (4:26 / mi) +200ft 4:19 / mi

commute gym and tim's for hoops.

Sunday Apr 5, 2009 #

Alpine Ski Touring 4:21:55 [3] 6.1 mi (42:56 / mi) +3411ft 28:04 / mi

backcountry ski tour up mount catherine. great day, ok turns. check the blog yo.

total car door to door was 5hr 21min - took an hour off.

Yoga 5:44 [2]

Saturday Apr 4, 2009 #

Yoga 1:00:00 [3]

emily taught a great class at bizzy's for the chron's disease charity.

Cycling (road) 1:23:01 [3] 19.8 mi (4:12 / mi) +2205ft 3:48 / mi

ride right from bizzy's with cory. did a nice loop with the iPhone everytrail on tracking our route. it always seems to read high mileage wise but once uploaded it seems right on. maybe i'm reading the data wrong.

took 10mins off time for messing around and a long conversation with a dood at the squak trailhead... just never stopped the timer.

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