Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 30 days ending Jun 30, 2009:

activity

time

miles

+ft

Cycling

13:40:36

211.2

(3:53)

339.89

(2:25)

2691

Strength Training

4:31:22

Hiking

2:00:00

5.0

(24:00)

8.05

(14:55)

Yoga

8:30

Total

20:20:28

216.2

347.94

2691

averages - sleep:5.5 weight:154.1lbs

3:05

0:00

» now

Tuesday Jun 30, 2009 #

Cycling (road on mtn bike) 30:10 [2] 5.6 mi (5:23 / mi) +120ft 5:17 / mi
weight:151lbs

easy ride on mtn bike to the gym for spin and personal training. then home.

Strength Training 20:20 [3]

DOT Drill with good foot
bosu balance while knee up and writing the alphabet with bad food.
plank set
leg raise with good leg
easy ATW with client for 10 reps

Cycling (spin class) 55:00 [3] 18.0 mi (3:03 / mi)

wore boot and taught spin. felt fine during. still waiting to hear from dr if this is ok.

Cycling (road on mtn bike) 24:44 [2] 4.5 mi (5:30 / mi) +120ft 5:22 / mi

2nd commute to gym

Cycling (spin class) 55:20 [3] 18.0 mi (3:04 / mi) +120ft 3:03 / mi

2nd class, felt fine however once or twice i thougth maybe i could feel it when i was out of the saddle.

Monday Jun 29, 2009 #

Cycling (road on mtn bike) 24:30 [1] 6.0 mi (4:05 / mi) +53ft 4:03 / mi
slept:6.0

first ride since surgery! rode to and from gym easy with reg shoes on. didn't bother foot in the slightest.

Strength Training 7:10 [2]

2x sets of prehab, 18 then 15 reps
Calf raise
Toe up
2x clam
Side raise

Strength Training 20:51 [4]

5 sets of 20 reps for 100 reps each exercise w/a few extras before and after.

body weight rows (just sets of 10, total of 50 on these)
Stability ball Roll out
Pushups
Stability ball tucks
14 lbs twists (little different today with speed)

Yoga 8:30 [2]

more later

Saturday Jun 27, 2009 #

Hiking 2:00:00 [3] 5.0 mi (24:00 / mi)

at western states 100 miler taking video for montrail and helping all the good friends on course. loads of fun and a bit of hiking. foot didn't love it but felt ok.

Wednesday Jun 24, 2009 #

Strength Training 13:12 [3]

mostly calf raises trying to remind my left calf how to work.

got rid of the boot today

Strength Training 29:08 [3]
weight:155.2lbs

mission ultraproof

Monday Jun 22, 2009 #

Strength Training 24:10 [3]

good session. i'm so happy to be able to work out again!
2x DOT Drill with just the good foot obviously
100 reps each - 5x thru 20 reps
- squats (crazy wide leg variation seemed to work best w/the boot)
- hanging knee raises (i suck at these)
- arm haulers
- bicycle abs
- bosu ball bridge single leg lifts (tough for 100)

Strength Training 15:01 [3]

some balance work, but mostly exercises to address my many weaknesses.
- side leg lifts
- dog leg
- kickbacks

Thursday Jun 18, 2009 #

Strength Training 45:00 [3]

first workout back. phew i was slow and obviously the boot slows me down a bit. did 100 reps of each exercies - much like this workout.

Alternating Arm & Leg Pushup Planks
Stability ball leg ups face down elbows on ground
Single leg deadlifts
Table Dips w/ball
Dead Bugs
Stability Ball Roll Outs

Strength Training (core) 7:33 [3]

ran through some ab exercises with the class after teaching mountain athlete tonight.. it felt good. class rocked and everyone was working their asses off.

Saturday Jun 13, 2009 #

Note
slept:8.0 (injured) (rest day)

great night of sleep. took pain meds before bed and crashed hard.

woke up at 4am and txt'd mandy good luck then woke to her txt that she WON the wasatch steeplechase!! so awesome.

C • Recovering Well? 2

Strength Training 4:11 [1]

balancing on crutches did 6 sets of 20 knee lifts.

Friday Jun 12, 2009 #

Note
slept:3.0 (injured) (rest day)

didn't really sleep bc of drugs and not being at home. foot didn't really hurt and only took 1/2 an oxycodone. later in day i took a bit more.

Thursday Jun 11, 2009 #

Note
slept:5.0 (injured) (rest day)

today i had surgery to remove a neuroma from my left foot. it was successful and the neuroma was excised. i feel good and i couldn't be more excited. 3 months until i can start running again.

C • New Beginnings! 4

Wednesday Jun 10, 2009 #

Cycling intervals (spin class) 56:00 [4] 17.0 mi (3:18 / mi)

C • Good luck tomorrow! 2

Tuesday Jun 9, 2009 #

Cycling (road on mtn bike) 44:00 [1] 7.6 mi (5:47 / mi) +322ft 5:34 / mi

two commuter rides to the gym.

Cycling (spin class) 54:17 [4] 18.0 mi (3:01 / mi)

taught nuun spin class

Cycling (spin class) 54:44 [4] 18.0 mi (3:02 / mi)

taught 5:30pm spin class.

Strength Training (hip & foot) 4:33 [2]

Monday Jun 8, 2009 #

Cycling (road on mtn bike) 24:13 [1] 3.8 mi (6:22 / mi) +198ft 6:04 / mi

commuter ride w/boot to the gym.

Strength Training (Circuit) 25:00 [4]

100 reps of each (5x 20) stability ball squats, pushups, leg lifts, arm haulers, stability ball rollouts. kinda kicked my butt.

Cycling (road on mtn bike) 22:33 [1] 3.8 mi (5:56 / mi) +190ft 5:40 / mi

Sunday Jun 7, 2009 #

Cycling (road on mtn bike) 25:00 [1] 4.0 mi (6:15 / mi) +165ft 6:01 / mi

rode my mtn bike with the boot on to do some errands. this thing sucks. surgery on thursday.

Thursday Jun 4, 2009 #

Strength Training (P90X) 15:00 [3]

quick 15 of core synergistics this morning before my crazy day starts.

Cycling (road on mtn bike) 22:00 [2] 3.6 mi (6:07 / mi) +180ft 5:50 / mi

cruiser commuter to trader joes... totally in a daze today.

Wednesday Jun 3, 2009 #

Cycling (spin class) 53:22 [4] 18.0 mi (2:58 / mi)

6:30am spin class... hot even that early and i rode pretty hard.

Cycling (road on mtn bike) 45:00 [2] 8.0 mi (5:37 / mi) +655ft 5:13 / mi

commute to teach spin class this morning then commuter to gym for personal training. we had a bbq at the gym. i talked to a girl.

C • was she a hot girl? go get... 3

Tuesday Jun 2, 2009 #

Cycling (road on mtn bike) 22:10 [2] 4.0 mi (5:33 / mi) +180ft 5:19 / mi

commuter riding.

Cycling (spin class) 51:10 [3] 16.0 mi (3:12 / mi)

good noon class. i worked a bit.

Cycling (spin class) 55:40 [4] 18.0 mi (3:06 / mi)
weight:156lbs

had a great class - it was hot and i brought nuun for everyone to try.

Note

diet was spot on today. i have officially gotten serious about it.

Monday Jun 1, 2009 #

Cycling (road on mtn bike) 1:40:43 [2] 19.3 mi (5:13 / mi) +387ft 5:07 / mi

commuter riding with boot on super slow on the mtn bike.

Strength Training (Circuit) 40:13 [4]

100 each:
squats, pushups, bench tri dips, back extensions, stability ball leg curls, stability ball jack knives, Step Ups, 50 body rows
tried to do 5 rounds of 20 each for 100 reps of each exercise total. got to the 3rd round and needed a nap. walked across the street to the park and slept for 30 mintues then finished. the miami trip worked me and this is a tough circuit.

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