Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 30 days ending Sep 30, 2009:

	activity	#	time	miles		km		+ft
	Running	14	45:02:20	198.51	(13:37)	319.47	(8:28)	37666
	Cycling	10	10:51:59	166.72	(3:55)	268.31	(2:26)	1228
	Strength Training	14	4:47:27
	Hiking	1	1:30:00	5.5	(16:22)	8.85	(10:10)	580
	Yoga	3	33:10
	Total	24	62:44:56	370.73		596.63		39474
averages - sleep:6 weight:143.6lbs

8:19

0:00

» now

Wednesday Sep 30, 2009 #

Cycling (spin class) 50:00 [2] 13.0 mi (3:51 / mi)

uninspired and decaffeinated spin class this morning. hard to start when it's still dark out!

Strength Training 25:19 [3]

20 reps 4x sets of:
ankle strength w/band
90 degree clam shells
DOT Drill

3x
hip risers
1min bosu balance

Yoga 7:38 [2]

Tuesday Sep 29, 2009 #

Cycling intervals (spin class) 50:00 [2] 13.0 mi (3:51 / mi)

felt fine so i rode, just not very hard.

Strength Training 12:08 [3]

3sets each:
adductor squeeze 5sec x10
WYLIT 8x
heal touches 10x slow
bridge 20x

Monday Sep 28, 2009 #

Running hills (trail) 1:59:23 [3] 9.3 mi (12:50 / mi) +3045ft 9:48 / mi
ahr:129 max:159 shoes: 7.5 - 09 Hardrocks 1

great run with eddie and mandy on bowman trail (mill creek canyon) up to baker pass. the colors are going off in the wasatch right now. sucking wind trying to keep up with mandy on the way up but it felt good. very happy i have no issues at all right now after the 30 miler two days ago.. feeling great.

Strength Training 12:08 [3]

snuch in a quick one before our flight to Vegas (who's life am i living right now anyway?)

3.5sets 20 reps
stability march
stability pushups
dead bug
bridge
2x 20 jump squats

Sunday Sep 27, 2009 #

Yoga 17:32 [2]
(rest day)

Saturday Sep 26, 2009 #

Running (trail) 8:19:00 [4] 30.1 mi (16:35 / mi) +5285ft 14:13 / mi
ahr:125 max:155 slept:3.0 shoes: 7.5 - 09 Hardrocks 1

amazing run up the highest point in Utah - Kings Peak 13,528 ft. amazing.

hip was there all day, but never too bad. felt good until around 11,000ft then the altitude sort of crushed all of us (mandy and eddie). running at 12,000ft is tough! recorded as close to actual move time as possible, 10hrs total.

hip does not hurt day after however!

Friday Sep 25, 2009 #

Note
(rest day)

hip doesn't feel lovely so i'm taking today off. travel day to SLC anyway and lots to do before the weekend fun.

Thursday Sep 24, 2009 #

Strength Training 27:54 [3]

before run hit the gym for some strength work. iliacus didn't feel great on pt work so i left it alone.

Running (Orienteering) 50:11 [3] 4.46 mi (11:15 / mi) +574ft 10:02 / mi
ahr:121 max:158 shoes: 7.5 - 09 Hardrocks 1

hit the st eds perminant orienteering course. it was a disapointment as the controls where all right on the trail, but a good run anyway and fun to read and run with a map. i'm not very good, so a beginners course was probably a great place to start (over). foot pod seemed spot on after recalibrating it lower than 1.0 to .95. i hit 5min 30sec miles on the field (i need these little nuggets of hope).

Wednesday Sep 23, 2009 #

Cycling intervals (spin class) 50:02 [3] 16.0 mi (3:08 / mi)
ahr:119 max:156 slept:8.0

taught a good spin class. hip was good enough to ride so i did.

Strength Training 25:07 [3]

after spin put in work:
adductor 80% leg cross
shoulder lateral raise (why can't i stop doing upper body!!)
45 degree twist & hold (5secs)
green balance board calf back and forth

Cycling (road on mtn bike) 51:38 [2] 11.2 mi (4:37 / mi) +355ft 4:29 / mi

commuter ride to coaching consult and gym.

Tuesday Sep 22, 2009 #

Cycling (road on mtn bike) 1:19:03 [2] 14.0 mi (5:39 / mi) +589ft 5:26 / mi
slept:9.5

commuter riding easy.

Cycling (spin class) 50:05 [3] 15.0 mi (3:20 / mi)
ahr:114 max:154

taught spin class and actually rode.

Strength Training 10:00 [3]

dead bug, spiderman crawl, WYLIT (8,10,8), 0 degree clam shells.

Monday Sep 21, 2009 #

Cycling (road on mtn bike) 27:55 [2] 5.25 mi (5:19 / mi) +110ft 5:13 / mi
ahr:103 max:123

ride to and from the park and the gym, easy with gps pod.

Running intervals (elliptical) 10:00 [4] 1.2 mi (8:20 / mi)
max:165

4x tabata sprints before weights. these kind of hurt and i thought i was going to break the new precor machine. people stared at me.

C • as they should have man, yo... 2

Strength Training 27:37 [4]

chest cable (up/down) flys w/ uneven bosu pushups
1min bosu ball balance each foot
overhead tri ext w/rope
barbell bicep curls
3x 1min box jumps (3 steps) ??, 45, 51

Running (stairmaster) 8:39 [4] 1.1 mi (7:52 / mi) +200ft 6:43 / mi
ahr:130 max:157

the last 4x tabata sprints after weights. stair master to switch it up. need more of these in my life, it's hurts in a good way.

Yoga 8:00 [2]

yoga in the park.

Sunday Sep 20, 2009 #

Note
(rest day)

rest day, travel day, mandy's birthday! body felt pretty good, no real muscles soreness which suprised me. adductors a bit tight and def tired and hungry.

Hiking (trail) 1:30:00 [2] 5.5 mi (16:22 / mi) +580ft 14:53 / mi
shoes: 7.5 - 09 Hardrocks 1

great hike on 3rd beach with my girl.

C • thank you!!! 1

Saturday Sep 19, 2009 #

Running long (trail) 8:15:01 [4] 37.0 mi (13:23 / mi) +6122ft 11:34 / mi
ahr:137 max:166 slept:7.0 shoes: 08 Hardrocks 8.5 Black/Red

ran the 18 mile approach to the blue glacier of mount olympus, then down the moraine to the glacier and then back to the hoh valley visitors center. great day, long approach with crampons and ice axe.

i made the moraine in 3:52 same as fastest known time split. would have tried to summit if the entire snow dome wasn't riddled with massive crevasses. after the 8hrs with no summit i was finished... so it's a very very good thing i couldn't summit, because i would have been a shit show by the end of that.

hip didn't feel good then went away then knees/hip/feet all kind of ached by the end.

blog to come soon.

Friday Sep 18, 2009 #

Note
(rest day)

took the whole day off. ran around then left in the afternoon for hoh valley rain forest.

Thursday Sep 17, 2009 #

Strength Training 10:00 [2]
(rest day)

WYLIT for 10,12,12
heal touches
side leg lifts

& a bit of yoga after Mtn Athlete

Wednesday Sep 16, 2009 #

Cycling (spin class) 50:33 [4] 16.0 mi (3:10 / mi)
slept:6.5

wasn't even gonna ride but felt great and was able to push pretty hard. good people come to my 6:30am class. =)

Running (Orienteering) 2:02:34 [3] 10.91 mi (11:14 / mi) +417ft 10:51 / mi
ahr:116 max:151 shoes: 08 Hardrocks 8.5 Black/Red

hit the farrel mcwhirter park permanent orienteering course. embarrasing but fun. i'm slow and not so good with a map anymore. with that said i really enjoyed this..so much fun. next time i'll wear pants.

Tuesday Sep 15, 2009 #

Running warm up/down (road) 21:01 [2] 2.37 mi (8:52 / mi) +160ft 8:20 / mi
ahr:126 max:146 slept:7.0 shoes: 7.5 - 09 Hardrocks 1

to greenlake avg 117max 113avg, 8:56/min mile
from greenalke 146max, avg140, 8:48/min mile

Running tempo (trail) 22:09 [4] 3.23 mi (6:51 / mi)
ahr:158 max:167 shoes: 7.5 - 09 Hardrocks 1

greenlake outter loop tempo run. after hr creep settled into about 163 bpm threshold pace - comfortably hard 10km pace. everything felt good. still don't think the hip is ready for sprinting though. two weeks ago i ran 7:01/min miles. i'm starting to feel like a runner.

22:09 167max, 158 avg, 3.23mi, 6:51/mile!,

if 186 max then i averaged 158 which is dead on 85% of max. with the slow warm up i think my threshold hr is actually 161-163. i believe my max is probably closer to 190-195.

if max is 190 85% is 161 (probably correct)
if max is 195 85% is 163

Cycling (spin class) 1:00:48 [2] 15.0 mi (4:03 / mi)
ahr:119 max:153

felt ok, didn't really ride very hard but felt some twinges on the iliacus, so i backed off even more.

Strength Training 33:07 [3]
ahr:134 max:150

3x each:
DOT Drill
2min jump rope
1min bosu balance
WYLIT 10, 10, 12

Monday Sep 14, 2009 #

Cycling (road on mtn bike) 25:55 [2] 5.27 mi (4:55 / mi) +174ft 4:46 / mi
ahr:99 max:127 slept:7.0

my mt si turned into a discovery park then into a jog to greenlake then into a bike ride to see how my body feels. traders joes for food! and back.

Running (road) 21:54 [3] 2.61 mi (8:23 / mi) +110ft 8:04 / mi
ahr:131 max:150

finally got out for a run. didn't feel very good so i called it.

Sunday Sep 13, 2009 #

Note
slept:9.5

as usual after pacing and running 25 miles i was crushed yesterday. i think i was worse off than mandy. got a great nights sleep. i have no muscle soreness today and the hip isn't pissed off which is awesome news. the foot i had surgery on is a bit sore. foot rub yesterday really highlighted that i got worked over pretty well. needs a day off today from running for sure.

Saturday Sep 12, 2009 #

Running hills (trail) 6:25:00 [3] 25.0 mi (15:24 / mi) +5575ft 12:43 / mi
slept:0.0 shoes: 08 Hardrocks 8.5 Black/Red

paced my girl from brighton into the finish at the wasatch 100 - all night running. amazing time. blog details to follow. 1st time 2 women have gone under 24hrs. she took 2nd and ran 23hr 25min!! so proud.

Thursday Sep 10, 2009 #

Strength Training 21:08 [3]

dead bug 3x20
adductor squeeze 2x 15 for 8sec holds
front / lateral alternate raise with band 3x25
20 Degree Rotation w/band 3x12
stability ball pushups 3x 25
squat 1x 20

Note

really this is a rest day, but did some strength work.

mandy treated me to a great massage with jon ros? i have a big task tomorrow with crewing then running the last 25 miles of the wasatch 100 miler from brighton to the finish. it's going to be awesome!

need to watch the sleep: waking up around 4:20am has been nice, but really need to make sure we are getting to bed at 9am. feel rested though.

Wednesday Sep 9, 2009 #

Running (trail) 3:54:32 [3] 15.0 mi (15:38 / mi) +4586ft 12:08 / mi
shoes: 08 Hardrocks 8.5 Black/Red

ran one of the most amazing 15 mile loops of my life. i wanted a high altitude loop and mandy delivered. utah mtns are crazy cool. from 7,300ft to the top of Mount Timpanogos at 11,749ft, down the snowfield to reconnect with the trail and finish the emerald lakes loop then down. striking.

Running (trail) 1:05:00 [3] 6.0 mi (10:50 / mi) +914ft 9:28 / mi
shoes: 08 Hardrocks 8.5 Black/Red

Flat run with my girl on the BST. t - 40 hours or so until WTF100 start. she's run 853 miles since June 1st... she's ready to rip one.

Tuesday Sep 8, 2009 #

Running (trail) 1:23:01 [3] 7.0 mi (11:52 / mi) +1998ft 9:20 / mi
weight:143.2lbs shoes: 08 Hardrocks 8.5 Black/Red

great run with meltzer and roes up to red pine lake. pretty spot, good climb. i was with them for about 12mins before they were gone. i've got a long way to go.

Strength Training 17:01 [3]

3 sets of:
WYLIT 15, 12, 12
foam roller balance 30, 45, 45sec
back extensions 3x 20
20 Degree Rotation w/band
stability ball pushups 3x 20

1x 15 ext shoulder rotations

Note

tight abs this morning.

Monday Sep 7, 2009 #

Strength Training 15:08 [3]
slept:8.5

1 round (still trying not to overdue it) of PT hip / ab / psoas work:
dead bug
figure 4 psoas and Iliacus muscle
adductor squeeze 2 inch foam

Note

probably an hour of cruiser riding around town.

Saturday Sep 5, 2009 #

Running (trail) 3:30:00 [4] 20.0 mi (10:30 / mi) +3000ft 9:12 / mi
slept:0.0 shoes: 08 Hardrocks 8.5 Black/Red

crewed/paced nuun ultrarunner ty draney to a course record at the grand teton 100! so sweet. ran the last 20 with him. with him throwing up every hr and me having explosions from giardia we were a nasty couple of runners to witness.

Friday Sep 4, 2009 #

Running (trail) 5:32:14 [4] 20.0 mi (16:37 / mi) +5677ft 13:06 / mi
slept:6.0 weight:144lbs shoes: 08 Hardrocks 8.5 Black/Red

Adventure Run with Jared Campbell. fuckin sweet. bout mile loop up table mtn to 11,000ft, down the other side off trail for about 12 miles through cascade canyon and up over avalanche and out the sweet singletrack of alaska basin. words can't describe so i'll be posting a blog on it. jared's photos here

Thursday Sep 3, 2009 #

Note
(rest day)

rest day, travel to slc day!! quads and upper back a bit tight but feeling good. oh and hips are just slightly aggravated from tempo yesterday. both are so that is fine as it's muscular.

leaving soon for a living spree!

Wednesday Sep 2, 2009 #

Cycling (spin class) 52:00 [3] 14.0 mi (3:43 / mi)

taught a good one and the hip felt good enough to actually ride again. that is 3 in a row. didn't hit any lactic thresholds bc i was planning to run after and didn't wanna work myself.. but i kept a good effort throughout. fun class.

Running tempo (trail) 22:41 [4] 3.23 mi (7:01 / mi) +3ft 7:01 / mi
slept:7.0 shoes: 08 Hardrocks 8.5 Black/Red

greenlake outter loop: was going to run easy but mr. pete and his americano had me feeling saucey. so i flirted with a tempo run instead. felt great throughout and didn't have any issues with the body. i thought the hip might come into play but it wasn't an issue at all. it's been a long time.

i am ecstatic with 7:05s for 3.2 miles. i'll take it!

really focused on form. shoulders back, relaxed, brush waste with hands, etc. counted foot falls 4 times and like a metronome i was 47 on the 30s or 94 per minute every time. getting stronger and can't wait for this pacing trip to the tetons and the wasatch!!

Strength Training 5:00 [2]

some work with client.

Tuesday Sep 1, 2009 #

Cycling intervals (spin class) 52:00 [2] 13.0 mi (4:00 / mi)
slept:5.0

taught noon spin class. felt ok. need more sleep.

Strength Training 20:00 [3]

3x through these.

balance 1min w/alphabet
10 step ups w/knee drives
ball stretching
DOT Drill - first full time through with both feet!

Cycling intervals (spin class) 52:00 [3] 16.0 mi (3:15 / mi)

taught second spin class today and i actually rode! felt good.

Strength Training 25:50 [3]

WYLIT FOR 10/12/12, sun salutations with client. then bird dog, peeing dog, some shoulders, bit o' bench press, and other knick knacks.

« Earlier | Later »