Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 31 days ending Dec 31, 2006:

	activity	#	time	miles		km		+ft
	Running	20	54:02:01	315.04	(10:17)	507.01	(6:24)	35200
	Yoga	6	5:30:00
	Cycling	6	5:10:00	108.0	(2:52)	173.81	(1:47)
	Snowshoe	1	4:35:00	14.0	(19:39)	22.53	(12:12)	2234
	Alpine Ski Touring	1	4:00:00
	Strength Training	6	1:49:00
	Total	24	75:06:01	437.04		703.35		37434
averages - sleep:6

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Sunday Dec 31, 2006 #

Running (trail) 2:45:00 [3] 15.0 mi (11:00 / mi)

ran at cougar w/krissy felt a bit slow on all the uphills

Running (road) 3:20:00 [3] 19.1 mi (10:28 / mi)
shoes: Montrail Odyssey 1

ran loop to discovery park over the locks, then two big loops (4.8 miles), then back via stone way.

Saturday Dec 30, 2006 #

Running hills (trail) 2:30:00 [4] 8.0 mi (18:45 / mi) +3399ft 13:22 / mi

double si - 6,800ft total, this is just the uphills combined. 74min first lap, 76 second to the bench. super snowy and icey... plus my legs felt completely empty from yesterdays 26 miles. krissy ran really well, i didn't have it in me to run hard.

C • give them legs a rest 2

Running (trail) 1:29:00 [4] 8.0 mi (11:07 / mi)

double si downhills - it was super snowy so this was tricky. we took it easy.

Running (road) 1:18:00 [2] 7.06 mi (11:03 / mi)
shoes: Montrail Odyssey 1

2nd run: ran around the lake to clear my head.. didn't work. since we did double si today i was happy that everything felt good, even abs.

Friday Dec 29, 2006 #

Running (road) 59:00 [3] 7.5 mi (7:52 / mi)
shoes: Asics Gel Nimbus VIII - Road S

ran to nuun and back.

Running (road) 2:47:00 [3] 17.67 mi (9:27 / mi)
shoes: Asics Gel Nimbus VIII - Road S

did two laps at disc w/krissy then out the locks and back 15th.

Thursday Dec 28, 2006 #

Yoga 50:00 [2]

ran to smb for yoga, then ran up to get my car at crown hill automotive.

Running (road) 48:00 [2] 4.74 mi (10:08 / mi)
shoes: Asics Gel Nimbus VIII - Road S

ran to smb for yoga, then ran up to get my car at crown hill automotive. ran very slowly because i'm just getting into the groove again. no coffee for the last three days might be slowing me down too.. not sure.

Running (road) 1:06:00 [2] 5.7 mi (11:35 / mi)
shoes: Asics Gel Nimbus VIII - Road S

ran to the fremont library, the running store and around lake union and back. felt and actually was very very very slow.

Sunday Dec 24, 2006 #

Running (trail) 3:30:00 [3] 20.0 mi (10:30 / mi) +3609ft 8:58 / mi
shoes: Montrail Hardrocks 2 (8)

krissy and i were going to do a double si but the wind warning in northbend turned us to cougar instead. happened to run into the src group run and ran across the street 6 miles, then a 14 mile loop backwards up the de leo wall, winderness, etc. great morning, lots of errands then frasers party!!!!!!! where we will eat and eat and eat!!!!

Saturday Dec 23, 2006 #

Alpine Ski Touring (hiking) 4:00:00 [3]

skied first day at crystal w/steve, cory and mike. great day. did laps at the sound backcountry and the silver king - amazing. hiked for turns probably half the runs.

Friday Dec 22, 2006 #

Running warm up/down (road) 23:00 [2] 2.17 mi (10:36 / mi)
shoes: Asics Gel Nimbus VIII - Road S

run to and from my tempo at greenlake.

Running (trail) 43:18 [4] 6.3 mi (6:52 / mi)
shoes: Asics Gel Nimbus VIII - Road S

ran 6.3 miles @ 6:52/min pace non stop

first lap - 22:34
second lap - 21:16

ran 44:18 total

felt good, very suprised i got faster on second lap as i felt like i was slowing but i think it's because i fell into a rhythm

Thursday Dec 21, 2006 #

Snowshoe 4:35:00 [3] 14.0 mi (19:39 / mi) +2234ft 17:04 / mi
shoes: 06 Susitna Dark 8

went out of hyak and around up the road. off trail a bit. today was supposed to be an off day for me but we ran more than planned and were out longer than planned. felt good though.. but need to get prepared for next weeks 100+ mileage - however if i finish this week as planned i'll be at 98. fri tempo sun double mt si.

Wednesday Dec 20, 2006 #

Cycling (spin class) 50:00 [3] 18.0 mi (2:47 / mi)

taught spin again - filled in for lisa.

Running (road) 1:12:00 [2] 7.6 mi (9:28 / mi)
shoes: Asics Gel Nimbus VIII - Road S

ran to smb, taught spin then ran around the lake and back home. easy with backpack and spin stuff.

Running (road) 18:00 [2] 2.17 mi (8:18 / mi)
shoes: Asics Gel Nimbus VIII - Road S

ran to the gym for weights and back down the burke a bit more than normal and up 39th.

Strength Training 25:00 [3]

shoulders before spin, bis and tris tonight.

Tuesday Dec 19, 2006 #

Yoga 50:00 [2]

Strength Training (chest) 10:00 [2]

Monday Dec 18, 2006 #

Running (road) 2:04:00 [3] 15.68 mi (7:54 / mi) +322ft 7:45 / mi
ahr:129 max:148 shoes: Asics Gel Nimbus VIII - Road S

50.27 mile day with 3,624 feet of gain:

wanted to run 12 summits and the fat ass 25k loop. but the trails are a mess and that loop would have taken me 5 days.

i started by running 15.68 miles to krissy's house to get her car. then drove to discovery park and ran 7 of the 5 mile loops to get the extra 35 miles. felt pretty good all day. my ab acted up a bit however, hopefully it's not really hurt.

Running long (trail) 5:06:09 [3] 34.59 mi (8:51 / mi) +3304ft 8:07 / mi
ahr:137 max:161 shoes: Montrail Hardrocks 2 (8)

50.27 mile day with 3,624 feet of gain:

after running 15.68 miles to krissy's house to get her car, i drove to discovery park and ran 7 of the 5 mile loops to get the extra 35 miles. felt pretty good all day. my ab acted up a bit however, hopefully it's not really hurt.

Saturday Dec 16, 2006 #

Running (road) 1:06:00 [2] 6.2 mi (10:39 / mi)
shoes: Asics Gel Nimbus VIII - Road S

took ferry to bainbridge then ran to and from the bainbridge athletic club for my lemond cycling instructor training. sucked running on 305 - busy and lots of car exhaust.

Cycling (spin class) 1:00:00 [3] 18.0 mi (3:20 / mi)

rode a lot at the lemonds cycling instructor class but with long breaks in between - probably totaled an hour of real riding.

Friday Dec 15, 2006 #

Running (road) 1:11:00 [2] 7.74 mi (9:10 / mi)

out to disc over locks and back around canal link to loop. felt ok, quads are a bit sore from double si, but not bad, had some knee pain come and go.

Thursday Dec 14, 2006 #

Running hills (trail) 1:00:00 [4] 4.0 mi (15:00 / mi) +3399ft 8:19 / mi

HILLS - double si - 1:34 first lap, 1:43 second lap

first lap up si, lots of downed trees to run around but on the first of two laps it was just drizzling. once 1/2 way up it was crazy windy and i was waaay under dressed, thought about stopping but pushed on to the top and froze the whole way down. on the way up however i felt good, my heart rate is suprisingly low while running uphill. i fell into this comfy level 2 hr zone and just autopiloted it. i was running as fast as i would climb in a race. feeling good about the 13,000 feet of climbing in the hurt 100k.

C • near miss 2

Running hills (trail) 1:07:00 [4] 4.0 mi (16:45 / mi) +3399ft 9:17 / mi

HILLS - double si - 1:34 first lap, 1:43 second lap

i was so cold after the first lap i had to sit in the car for 10min to warm up. headed out with more clothing one this time and felt great. i could tell i was slower but i got into a zone and didn't care. pretty good consistent runnin. the trail was a river on this lap, just nasty.

Running (trail) 1:10:00 [3] 8.0 mi (8:45 / mi)

combined the two downhills of my mt si double - first down was 34 minutes, second was 36 min. felt fine, no knee pain but it was so cold that may have masked it!

Wednesday Dec 13, 2006 #

Running (road) 1:01:00 [3] 7.06 mi (8:38 / mi)
shoes: Asics Gel Nimbus VIII - Road S

around lake union again... with krissy after breakfast.

Running (road) 40:12 [4] 5.72 mi (7:02 / mi)
shoes: Asics Gel Nimbus VIII - Road S

tempo run. wasn't what i planned but it was a good run.

Tuesday Dec 12, 2006 #

Yoga 50:00 [2]

ran round lake union to the gym, lifted then went to yoga and ran back the long way around the lake back home.

Running (road) 2:02:00 [2] 13.54 mi (9:01 / mi)
shoes: Asics Gel Nimbus VIII - Road S

easy run around lake union to the gym, then back from the gym the same route - 6.77 miles each way.

Strength Training (chest, shoulders, back) 40:00 [2]

chest, shoulders, back before yoga.

Monday Dec 11, 2006 #

Running (trail) 3:45:00 [3] 18.0 mi (12:30 / mi) +7999ft 8:48 / mi
shoes: Montrail Continental Divide 1

got a late start because the weather sucks and i was tired - so i slept in! shit. ran the tiger fat ass 25k with some added on - great day but i was wet the entire run. need to wear lighter rain jacket next time. (took 20 mins off run time because i was navigating and looking at signs, trying to become familiar with terrain).

ran with stimulus pack and all the goodies, map, compass, shitter paper, headlamp, blah.

Cycling (spin class) 50:00 [3] 18.0 mi (2:47 / mi)

after my 18 mile run this morning, the spin class. wasn't feeling great but i got into it and hammered.

Saturday Dec 9, 2006 #

Running (trail) 1:40:00 [4] 8.0 mi (12:30 / mi) +3701ft 8:42 / mi
shoes: Montrail Continental Divide 1

ran up mt si. didn't really push it, just got into a nice groove - non stop to haystack was about 1:04 - 36min down. not bad, i was happy with how easy it felt.

ran with stimulus pack and all the goodies, map, compass, shitter paper, headlamp, blah.

Friday Dec 8, 2006 #

Running (road) 44:00 [2] 4.7 mi (9:22 / mi)
shoes: Asics Gel Nimbus VIII - Road S

ran to 2nd ascent to send my suunto t6 back... again!

Running (road) 1:00:00 [1] 6.2 mi (9:41 / mi)
shoes: Asics Gel Nimbus VIII - Road S

was scheduled to run mt si.. but traffic in seattle on fridays sucks no matter what so i turned around. switching today with tomorrow. ran to tim's girls house for sonics.

Thursday Dec 7, 2006 #

Running (trail) 2:26:00 [2] 12.5 mi (11:41 / mi) +2651ft 9:44 / mi
shoes: Montrail Continental Divide 1

ran south and middle tiger. 12.5 w/2,650 ft of gain. great run but i had to keep reminding myself to slow down and walk the hills. this was my easy run.

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

taught a good spin class, my bike fitness seems to not have deminished very much yet...

Wednesday Dec 6, 2006 #

Running warm up/down (road) 22:34 [2] 2.2 mi (10:15 / mi)
shoes: 05 Hardrock 1 8.5

1.1 mile run to and from greenlake for tempo run around greenlake.

Yoga 50:00 [2]

6:30am yoga at allstar fitness w/krissy before dropping her off at the airport for hellgate 100k!

Running tempo (trail) 20:48 [5] 3.5 mi (5:57 / mi)
shoes: 05 Hardrock 1 8.5

tempo around greenlake. goal was to run 5:45 ended up with 5:50/mile so i'm happy about that i guess. i have to do more speed and tempo running cause it sucked mentally more than physically. shit.

ran 10 minutes, completely stopped for 1 minute then ran the second 10 mins to finish the 3.5 mile loop.

Strength Training (tris shoulders) 14:00 [3]

tris shoulders before spin class

Cycling (spin class) 45:00 [4] 17.0 mi (2:39 / mi)

taught and unexpected spin class.. i was there to take it, and the instructor never showed so they asked me to teach.

Tuesday Dec 5, 2006 #

Yoga 50:00 [2]

smb yoga class, focused too much on breathing, not enough posing for me.. and the teach was preaching about belief in a higher power - bah.

Strength Training (quads bis) 10:00 [3]

worked right leg to get it back to symetric, but did both as well. 5 sets of bis for fun before yoga.

Running (trail) 1:09:00 [3] 8.0 mi (8:37 / mi) +633ft 8:01 / mi
ahr:126 max:148 shoes: 05 Hardrock 1 8.5

discovery run, two loops then some piecing together to get my 8 miles.

Monday Dec 4, 2006 #

Running (trail) 2:40:00 [2] 13.0 mi (12:18 / mi) +2785ft 10:14 / mi
ahr:135 max:165 slept:6.0 shoes: 05 Hardrock 1 8.5

i'm back! started training again today with this run. felt great. 13 mile cougar loop w/krissy. great run and no rain.

Running (road) 19:00 [1] 1.4 mi (13:34 / mi)
shoes: Asics Gel Nimbus VIII - Road S

ran down to teach spin class at smb and ran back w/pack on.

Strength Training (chest) 10:00 [2]

lifted chest after teaching spin class.

Cycling (spin class) 55:00 [4] 19.0 mi (2:54 / mi)

taught a fun spin class.

Sunday Dec 3, 2006 #

Yoga 1:20:00 [2]

hit a 1.5 hr yoga class w/krissy this morning. felt great other than the ab/hip flexor on right side wasn't working right. i'm ready to really start training tomorrow!

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