Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 30 days ending Nov 30, 2009:

	activity	#	time	miles		km		+ft
	Running	20	35:35:35	204.29	(10:27)	328.78	(6:30)	39069
	Cycling	10	10:42:11	189.0	(3:24)	304.17	(2:07)
	Skiing	2	6:55:32	8.0	(51:56)	12.88	(32:16)	4931
	Strength Training	12	3:29:22
	Yoga	3	2:20:55
	Total	26	59:03:35	401.29		645.82		44000
averages - sleep:12.3 weight:147lbs

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Monday Nov 30, 2009 #

Running (trail) 1:19:11 [3] 9.39 mi (8:26 / mi) +1070ft 7:37 / mi
ahr:134 max:167 shoes: 097001 Hardrocks

flew home from florida, dropped bags off and went right to disco park for 2x big loops w/beach. i wanted to keep under 8:30/miles, but with traveling all day i really didn't think that would happen. i even told mandy i might head back to the car after 1 loop if i didn't feel good. but we somehow kept a good tempo throughout.

Sunday Nov 29, 2009 #

Note
(rest day)

took whole day off. nice easy canoe, or ah float in florida.

Saturday Nov 28, 2009 #

Running intervals (trail) 17:37 [4] 2.01 mi (8:45 / mi) +10ft 8:43 / mi
ahr:90 max:160 shoes: 08 Hardrocks 8.5 Yellow

Ran 8x Tabata sprints while waiting for massage in FLA. Felt terribly asthmatic. Labored and wheezing each and every sprint.

Friday Nov 27, 2009 #

Running (road) 45:20 [3] 5.04 mi (9:00 / mi) +100ft 8:50 / mi
shoes: 08 Hardrocks 8.5 Yellow

ran to and from the gainesville fitness center for some strength work with mandy.

Strength Training 40:00 [3]

wood choppers, body rows, dead bugs, rev leg ups, stability ball jacknives at the gainesville fitness center w/M. then some fun stability ball balance while playing catch.

Thursday Nov 26, 2009 #

Note
(rest day)

Travel & eat day... To Florida for Thanksgiving!

Wednesday Nov 25, 2009 #

Cycling (spin class) 50:00 [2] 13.0 mi (3:51 / mi)
ahr:114 max:144 slept:7.5

6:30am spin class. wow i could not get my heart rate up at all.

Running (trail) 2:07:55 [3] 13.3 mi (9:37 / mi) +2408ft 8:13 / mi
ahr:129 max:153 shoes: 097001 Hardrocks

good cougar 13 with mandy and eddie. we needed this one before florida.

Strength Training 3:00 [2]

shoulder raises

Running (road) 33:15 [2] 3.37 mi (9:52 / mi) +23ft 9:48 / mi
ahr:110 max:120 shoes: 097001 Hardrocks

Group run around Greenlake.

Tuesday Nov 24, 2009 #

Running (trail) 1:29:37 [3] 10.3 mi (8:42 / mi) +1558ft 7:37 / mi
ahr:136 max:161 slept:7.0 shoes: 08 Hardrocks 8.5 Yellow

tuesday cougar 10 with mandy, eddie, ellen, beano, krissy, chase and andrew. good times. felt waaaay better than i thought i would. quads aren't sore anymore from mailbox.

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

noon spin class. didn't have the energy to push but got sweaty and worked a bit.

Strength Training 5:00 [2]

2X WYLIT for 10 and some leg blasters with class.

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

5:30pm spin class. didn't have the energy to push but got sweaty and worked a bit.

Monday Nov 23, 2009 #

Running (trail) 3:48:58 [4] 22.3 mi (10:16 / mi) +5568ft 8:18 / mi
ahr:135 max:166 slept:7.0 shoes: 097001 Hardrocks

mandy, eddie & i made a clockwise lollipop out of the tiger fat ass 25km loop w/ chirico trail. modified & improved the loop by running west tiger rr / section line / adventure trail instead of poo poo / high school. really pleasant temps and great company. the climb up Tiger Mtn Trail actually made eddie throw up his whole breakfast in one massive ball, seemingly too big to come out of the lil' dogs esophagus.. amazing.

felt good throughout even though quads were sore from mailbox. i did however have great energy and was able to push all day.

made it up chirico in 29:19, down in 17mins.

Sunday Nov 22, 2009 #

Running (road) 54:37 [3] 6.11 mi (8:56 / mi) +194ft 8:41 / mi
shoes: 097001 Hardrocks

run with mandy and eddie from house around outter greenlake loop then 3 up downs to get my 9,000ft of climbing this week.

Saturday Nov 21, 2009 #

Running intervals (Orienteering) 47:11 [3] 5.1 mi (9:15 / mi) +82ft 9:07 / mi
ahr:145 max:171 shoes: 097001 Hardrocks

CCOC at Magnuson Park. felt good throughout. it took me 8:51 to find control #6... which is rediculous bc it was on a fence on a corner of a big playing field. it's kind of fun to really suck at something & keep trying. one of these days i'll study the symbols that tell you where a control is.

Running hills (trail) 2:03:21 [4] 7.25 mi (17:01 / mi) +4222ft 10:58 / mi
ahr:138 max:168 shoes: 097001 Hardrocks

up mailbox peak after the O race. mandy and eddie joined me for a good push. took a good 4mins of two weeks ago time. used poles and i think i stayed more consistent with the effort. didn't feel asthma either and really pushed at the top.

made the summit from the parking lot in 1hr 16min, dodging some arctic climbers that didn't want to get out of the way. made it down in :47mins (:41 last time).

knees were fine throughout!

Friday Nov 20, 2009 #

Running (trail) 44:13 [3] 5.16 mi (8:34 / mi) +551ft 7:47 / mi
ahr:126 max:156 shoes: 097001 Hardrocks

didn't have time for plan so i headed to disco for a loop. felt pretty good.

Thursday Nov 19, 2009 #

Running (trail) 1:58:07 [4] 13.12 mi (9:00 / mi) +2362ft 7:41 / mi
ahr:143 max:169 slept:6.0 shoes: 097001 Hardrocks

morning cougar 13 with ellen and miles. sloppy rain. good tempo throughout, well except my uphill running which most could walk/hike a faster pace. ellen hammered the last 2 miles and we rode that pace into the finish with a run time of under 2hrs. Miles got 2hr 2min total time however.

Strength Training 15:00 [3]

ATW for 20 with class.

Cycling intervals (spin class) 50:12 [2] 13.0 mi (3:52 / mi)
ahr:122 max:150

had pretty good energy but the heart rate wasn't ever as high as i thought. i was very very sweaty though.

Wednesday Nov 18, 2009 #

Cycling (spin class) 44:27 [2] 12.0 mi (3:42 / mi)
ahr:124 max:153 slept:5.5

taught early spin but didn't have it this a.m.

Running (treadmill) 15:28 [4] 2.0 mi (7:44 / mi)
shoes: 08 Hardrocks 8.5 Yellow

.5 miles at 10, 6:10, 9:10, 6:10, 8:32. knee ached, needed to eat something, just don't have it this morning.

Strength Training 6:22 [3]

Running (road) 34:56 [2] 3.46 mi (10:06 / mi) +49ft 9:58 / mi
shoes: 097001 Hardrocks

american athlete gym group run.

Tuesday Nov 17, 2009 #

Running (trail) 1:33:35 [3] 10.31 mi (9:05 / mi) +1545ft 7:57 / mi
ahr:136 max:166

tuesday morning cougar 10 with krissy, ellen, miles, beth and tom.

Cycling intervals (spin class) 51:12 [4] 16.0 mi (3:12 / mi)
ahr:131 max:156

taught nuun spin class. felt good, worked pretty hard.

Strength Training 28:00 [3]

WYLIT for 7 reps w/Jim.
3sets 5sec 10reps adductor squeeze
4sets of leg blasters for 5, 5, 5, 10reps with ski conditioning class.
after class tried to do more but was hungry hippo.

ATW for 20 with class.

Cycling (spin class) 50:01 [2] 13.0 mi (3:51 / mi)

taught 5:30pm spin class. my legs had nothing in them from the run and noon spin class. had to fake it.

Monday Nov 16, 2009 #

Note
(rest day)

took the whole day off = nothing. no real muscle soreness from the weekend is a great sign. knee and hip didn't bother me either.

Sunday Nov 15, 2009 #

Running (trail) 3:15:08 [3] 17.5 mi (11:09 / mi) +4603ft 8:56 / mi
slept:8.0 shoes: 097001 Hardrocks

great wet tiger 6 summit run, Tiger 3,2,1, East, Middle, South. good crew of krissy, andrew and miles. felt good all day. legs didn't seem to be beat up from yesterday which is promising. worried about R knee ache, it was there early but went away. sort of promising.

Yoga 20:55 [2]

Saturday Nov 14, 2009 #

Skiing (backcountry) 5:00:00 [2] 6.0 mi (50:00 / mi) +3647ft 31:44 / mi

awesome ski tour into the mount baker backcountry. great to see more of the terrain. Skied Table Mtn shoulder, across the lake and up Herman peak, then finished it off with a steep line skiers R of the Grotto - 45 degrees unblemished and knee deep! sooo amazing.

Friday Nov 13, 2009 #

Note
(rest day)

thought all day about working out.. but somehow kept busy enough to do nothing but yoga. feel pretty good. knee seems fine when i'm not training.

Yoga 1:00:00 [2]

went to aa gym yoga class and it was just ok.

Thursday Nov 12, 2009 #

Running (trail) 1:32:04 [3] 10.22 mi (9:01 / mi) +1598ft 7:51 / mi
ahr:134 max:157 shoes: 097001 Hardrocks

early morning cougar 10 with ellen. felt pretty good. knee still achey and it's starting to worry me.

Cycling intervals (spin class) 50:00 [3] 16.0 mi (3:07 / mi)

worked

Wednesday Nov 11, 2009 #

Cycling intervals (spin class) 50:00 [4] 18.0 mi (2:47 / mi)

got after it this morning.. great class.

Running (road) 15:16 [3] 1.79 mi (8:32 / mi) +125ft 8:00 / mi
ahr:107 max:144 shoes: 097001 Hardrocks

grocery run with pack

Running (road) 32:00 [2] 3.2 mi (10:00 / mi) +30ft 9:55 / mi
slept:55.0 shoes: 097001 Hardrocks

1st 6pm american athlete run group. varied group of 5 and we had to go slow to accommodate. might have to split the group.

Strength Training 18:09 [3]

1 knee to elbow, 2x hanging leg raises, 2x isometric adductor hold, 2x lateral box jumps (4 steps), 1min bosu balance and some other things.

Tuesday Nov 10, 2009 #

Cycling (spin class) 47:09 [3] 16.0 mi (2:57 / mi)
ahr:142 max:168

worked pretty hard today.

Cycling (spin class) 47:10 [3] 12.0 mi (3:56 / mi)

could have eaten better before this class. was hoping to hammer for my 2nd class of the day.. but it didn't happen.

Strength Training 28:00 [3]

ATW for 20
WYLIT (7, 7, 10, 10)
90 degree clamshells, adductor squeeze 3x 10,15,15 for 5secs, toe crawls
5setS at 5 reps of Leg Blasters, with class and some quick feet

Monday Nov 9, 2009 #

Skiing (backcountry) 1:55:32 [3] 2.0 mi (57:46 / mi) +1284ft 35:55 / mi
ahr:112 max:144

skinning at mount rainier, no vis turned us around.

Sunday Nov 8, 2009 #

Note
(rest day)

NSCA (national strength and conditioning association) fall clinic all day. legs felt fine this morning but then got more and more stiff the longer i sat. they are sore now.

foam rolled, then took a 12 min ice bath... it sucked, but i'm into it.

Saturday Nov 7, 2009 #

Running intervals (Orienteering) 1:11:01 [4] 7.19 mi (9:53 / mi) +200ft 9:37 / mi
shoes: 7.5 - 09 Hardrocks 1

COC sammamish park. downpour and muddy. got copson to join me!

i was a shit show. lots to improve on... wow. i prefer a larger course. these races are such a small scale it's crazy... and by crazy i mean i suck at it.

Running (trail) 2:01:19 [4] 7.47 mi (16:14 / mi) +4160ft 10:38 / mi
ahr:144 max:160 shoes: 7.5 - 09 Hardrocks 1

after O went out to mailbox peak. i love this mtn. steep and muddy, until 4000ft or so then it was snowy, steep and muddy...then just snowy and nasty at the top. i had great energy. knees ached on way down.

got to the summit in 1:20, ran down and to the parking lot in :41 mins.

Friday Nov 6, 2009 #

Running (trail) 1:29:22 [3] 10.0 mi (8:56 / mi) +1572ft 7:47 / mi
slept:7.0 shoes: 08 Hardrocks 8.5 Yellow

early morning cougar 10 with angleman and piper. temps dropped and a hail storm came through. the tshirt i was wearing wasn't sufficient protection. still freezing. felt ok, knee achey (which mean i'll change tomorrows planned training - sux).

Thursday Nov 5, 2009 #

Running (trail) 55:09 [3] 7.2 mi (7:40 / mi) +731ft 6:59 / mi
shoes: 08 Hardrocks 8.5 Yellow

5.7 mile outer loop to beach.. then some exploring. really asthmatic today, breathing was tough work. quads still sore.

Note

1hr massage today.

Strength Training 15:00 [3]

20rep ATW, then some 5rep LBs with the class.

Wednesday Nov 4, 2009 #

Cycling (spin class) 52:00 [4] 18.0 mi (2:53 / mi)

6:30am spin class - felt great.

Strength Training 23:11 [3]

10x hanging knee to elbow, 3 sets 5s 10x isometric adductor, 3x DOT Drill, 30 kettlebell cross clean & press, toe curls, 5sx10 isometric iliacus.

Tuesday Nov 3, 2009 #

Cycling (spin class) 50:00 [4] 16.0 mi (3:07 / mi)

taught a good noon spin class.

Strength Training 15:00 [3]

WYLIT, 3X Leg blasters (5,5,10) and some knickknacks.

Monday Nov 2, 2009 #

Running (trail) 47:58 [3] 5.5 mi (8:43 / mi) +107ft 8:34 / mi
slept:8.0 shoes: 08 Hardrocks 8.5 Yellow

run with dog and girl to liberty for a recovery run. beautiful, beautiful sun.

Strength Training 12:40 [4]

100s workout

100 cross body mtn climbers
100 arm haulers
100 pushups
100 stability ball jackknives

Yoga 1:00:00 [3]

great class at centered city w/mandy and scott teaching.

Sunday Nov 1, 2009 #

Running long (trail) 4:22:57 [4] 16.0 mi (16:26 / mi) +6201ft 12:01 / mi
ahr:135 max:161 weight:147lbs shoes: 08 Hardrocks 8.5 Yellow

another jared campbell adventure. fantastic day up neff's canyon, trudging thru the snow to the saddle (i really suffered on this section just to keep contact with the boys, and i couldn't). then down into mill creek, then up grandeur peak and down the west side trail. running down grandeur is likely the best eccentric quad exercise on the planet.
sum vids:
http://www.twitvid.com/C2C4C
http://www.twitvid.com/EE958 (this one i sound like i might inhale the iphone i'm breathing so heavy!)
http://www.twitvid.com/9AEDC

if nothing else this run was humbling and highlighted just how far i have to go to be race ready again. it's the journey i enjoy most!

gorgeous sun all day. salt lake city is THE place.

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