Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 31 days ending Aug 31, 2007:

activity

time

miles

+ft

Running

47:54:46

220.25

(13:03)

354.46

(8:07)

34987

Cycling

23:13:54

341.28

(4:05)

549.24

(2:32)

9701

Yoga

12:55:00

Strength Training

2:21:58

Circuit

2:02

Total

86:27:40

561.53

903.7

44688

averages - sleep:13.5 weight:149.2lbs

14:02

0:00

» now

Thursday Aug 30, 2007 #

Running (trail) 1:17:05 [3] 5.6 mi (13:46 / mi) +1837ft 10:30 / mi
ahr:128 max:153 slept:7.0 shoes: 07 Cont Divide 8 grey spiked

today ran my last run. on the grand teton 100 course. i ran the first section up the dirt road to the high point, top of fred's mtn at 10,000 feet. i felt good, no knee issues, no hip issues. although i felt the groing/ab/hip later getting into the van. we'll see, it's got me worried but oh well, nothing i can do about it now.

this place is so beautiful, i'm in heaven.. well i will be when i can start running!

C • Good Luck 2

Wednesday Aug 29, 2007 #

Note
slept:7.0 (rest day)

just drove all day. didn't really stretch enough. i must have been holding water or something because i was bloated and gross all day and peed it out all night. weird. maybe too much salt on mon/tues??

Tuesday Aug 28, 2007 #

Note
slept:8.0 (rest day)

feel good today. running around like crazy though. hip got tweaked in yoga yesterday.

massage today - that should help the hip.

Monday Aug 27, 2007 #

Cycling (road) 19:24 [2] 3.45 mi (5:37 / mi) +246ft 5:16 / mi
slept:8.0

rode to gym for yoga and to grocery store.

Yoga (core yoga smb) 55:00 [3]

i was 5min late for a good easy core yoga class.

Strength Training (high rep) 7:09 [3]
slept:8.0

just did 1 set of 20 reps each; shoulders, bis, tris, chest, back.

Running (road) 48:33 [3] 5.8 mi (8:22 / mi) +226ft 8:04 / mi
ahr:131 max:152 slept:8.0 shoes: 07 Odyssey 2 Green 8

2nd to last run, last run in seattle before race. ran to greenlake and around and through the park. ran easy mile, hard mile, easy mile, hard mile, then easy all the way home. so two harder miles.

mile 1 - 9:40/min mile - 120 hr
mile 2 - 6:54/min mile - 147 hr
mile 3 - 8:55/min mile - 119 hr
mile 4 - 6:55/min mile - 150 hr
next 1.8 was easy

body felt really good - didn't feel hip or knee. felt easy as usual.

Cycling (road) 32:43 [2] 6.07 mi (5:23 / mi) +591ft 4:56 / mi
slept:8.0

rode to gym for yoga and to tim's house to hang out with the doods.

Yoga (SMB) 1:00:00 [3]
slept:8.0

Sunday Aug 26, 2007 #

Note
slept:6.0 (rest day)

after pacing slept at finish in my van. it wasn't very good sleep. hung out until bill huggins finished then headed home. ate alright, but just felt off all day.

no muscle soreness or tightness from the running however, felt just perfect.

Saturday Aug 25, 2007 #

Note
slept:7.0

got up late today after 7hrs of sleep. i figured i most likely won't sleep tonight pacing and crewing jamie at cascade crest 100 miler. feel really good, no knee pain, icing anyway.

Cycling (road) 17:14 [2] 3.56 mi (4:50 / mi) +161ft 4:39 / mi

ride to and from smb gym to teach spin class. then rode to qfc for some grub... ugh, ate too much.

Cycling (spin class) 57:14 [4] 18.0 mi (3:11 / mi)
ahr:139 max:163 slept:7.0

filled in for amanda ford last minute. she took a bad bike crash i guess. fun full class, i worked 'em too! my knee was never on my mind or an issue. i think i'm out of the woods with it, but won't know for sure until 15 dirt road miles tonight! chit. time to ice.

Running (trail) 2:52:02 [3] 15.2 mi (11:19 / mi) +2067ft 10:02 / mi
shoes: 07 Cont Divide 8 grey spiked

cascade crest 100 paced the winner jamie gifford from hyak to kachess camp. dirt road in the dark and rain, up over the ridge.

great way to get my last "longish" run in. tested my light setup too - it was perfect. this run felt super easy for me. heart rate was never elevated over 130 i bet (wasn't wearing hr monitor). jamie said he ran more of this climb than any other year, and this is his 9th ccc100. my knee was achey at start then went away. i consider it healed now.

my hip was where i felt pain. this damn injury. i need to ice and take care of it for the next week before i race.

this was my last "real" run before my 100 miler in exactly one week!

C • what light setup are you using... 8

Friday Aug 24, 2007 #

Note
slept:4.5

went to bed late last night. forced myself up at 5am - it's still fuckin dark!. bed by 9pm, up at 5am for the next week so the body is used to it for the race. sunday one cup, then monday the coffee ends, ooh it's so good right now.

diet has been pretty solid the last two days. i've doubled my fish oil intake and focused on healthy fats, alternating between flax and hemp oil. today with very little excersise i need to pay more attention to what goes in my mouth.

today was going to be a total day off. but i have to ride to pick up my car, and i'll hit yoga tonight. tomorrow pacing jamie 15 miles at night. that will be fun!

some good blogs if i do say so myself...

C • poor poor mathew 5

Cycling (road) 1:16:23 [3] 18.07 mi (4:14 / mi) +1037ft 4:01 / mi
ahr:102 max:129 slept:4.5

easy ride to lynnwood to get my jeep (noticed my heart rate drop below 60 bpm at a stop light).

Cycling (road) 38:07 [2] 8.07 mi (4:43 / mi) +112ft 4:40 / mi
slept:4.5

pigged out, then rode easy to porbug to pay $400 for the van fix.

Yoga (SMB Flow) 1:00:00 [3]
slept:4.5

great flow.. felt good.

Running (road) 32:54 [2] 3.19 mi (10:19 / mi) +253ft 9:36 / mi
ahr:116 max:154 shoes: 06 Odyssey 1 Red 8

ran to and from the gym. hyper sensitive about my right knee pain. it didn't feel right. my hip on the way down felt stiff too, but fine on the way back. not too happy about the progress of either right now. we'll see how they feel during my 15 mile pacing job tomorrow. damn!

Thursday Aug 23, 2007 #

Note
slept:8.0

good night of sleep - 8hrs and up at 7:14am. need to dial that back now to 6am.

body feels good, knee doesn't hurt really but i know it needs more rest to be ready for 100. teaching spin tonight. then might run sat or sun (just got an offer to pace jamie gifford!). from there the last week of my taper will be one run before i leave 3-4 miles super easy to test the knee. then when i arrive at the grand targhee resort i'll do my hike to the high point and call it good.

andy jones-wilkens, the 2006 100 miler ultra national champion has been sleeping at elevation in preparation for the race, gt100.

Cycling (road) 38:09 [2] 7.16 mi (5:20 / mi) +525ft 4:59 / mi
slept:8.0

ride to and from smb to take yoga, then to trader joe's in university... just to avoid climbing queen anne hill - see i'm tapering!

second ride to and from the gym to teach spin class added here. thought about extending the ride around lake union, but alas.. i'm tapering. but it's so nice out! in the end i did the right thing and went home. tomorrow is a whole day off!

Yoga (SMB) 1:00:00 [3]
slept:8.0

great class with the norwegian dood. nice to switch it up. hips felt suuuper tight.

Strength Training (high rep) 9:54 [3]
slept:8.0

did three sets super high rep hammer curls for bis.

after spin did overhead tris, three sets.

Cycling (spin class) 53:40 [4] 18.0 mi (2:59 / mi)
slept:8.0

great class, i sweated a lot bc the sun was on me. we pushed the whole class. last one - i leave in 5 days!

i think i could feel my knee, but it didn't hurt.

Wednesday Aug 22, 2007 #

Note
slept:9.0 weight:149lbs

9 hrs of sleep! whoa i must have been tired. everything feels great, yoga helps me so much. it's been awesome. i need a massage before i leave.

hopefully teaching spin today and tomorrow won't bother my knee "issue".

rod dropped out of the ccc100, so no pacing. i'll do a cougar run instead i think.

Cycling (road) 25:00 [2] 4.33 mi (5:46 / mi) +180ft 5:33 / mi
slept:9.0 weight:149lbs

rode to and from smb gym to teach spin class.

Cycling (spin class) 55:06 [4] 18.0 mi (3:04 / mi)
ahr:131 max:160 slept:9.0 weight:149lbs

great spin class, felt good and worked them. a couple people commented that it was a "great class". it's the small things.

knee felt fine. there was a few minutes where i could feel it, and thought maybe it was getting worse... but then i forgot about it and was fine all class. i think to be safe i'll still only do the minimum from now until the race.

Strength Training (high rep) 8:08 [3]
slept:9.0 weight:149lbs

did a good shoulders workout, suuuper high rep.

Yoga (Yoga for back) 1:00:00 [3]
slept:9.0

good back and some core yoga.

Tuesday Aug 21, 2007 #

Note
slept:8.0

got a broken 8hrs of sleep last night. skipped 7am yoga to make sure i got my sleep. everything feels pretty good. i figured out why my knee hurt (hip adduction), so i'm stretching, rolling and icing it. it should be fine by the time i need to pace rod bien on saturday at ccc100.

C • pacing 4

Cycling (road) 47:16 [2] 10.58 mi (4:28 / mi) +417ft 4:18 / mi

rode back from dropping my van off at porbug. need to get it all tuned up before my trip to wyoming for my 100 miler. rode to patagonia on the way to try the houdini on since my arcteryx was stolen. sux.

i could feel the kneecap issue real bad at first.. seemed to go away after getting warmed up. i'm going to take ibu and continue to ice multiple times a day.

Yoga (SMB) 1:00:00 [3]

felt great, knee and hip feel really good.

Monday Aug 20, 2007 #

Note
slept:6.0

need to focus on sleep. got up at 7am today in the hopes that although i didn't sleep 8 hrs i will go to bed at 10am tonight. we'll see.

feel good, knee doesn't hurt day to day but i know that if i ran trail i'd feel it so i'm not going to run trail. might test it out tomorrow on the treadmill.

Cycling (road) 44:30 [2] 8.0 mi (5:34 / mi) +354ft 5:20 / mi

rode to gym, then matthew's then safeway for errands.

i could feel my knee. no more riding or running until wed.

rode to and from gym again for yoga. figured out it was my hip that caused my knee pain in feb bc it hurt after the adduction hip excersises yesterday. i had a bingo moment today.

Yoga (core yoga smb) 1:00:00 [3]

awesome class. because it's a lot of balance stuff, there are less crunches and less aggrivation to my ab/hip/groin injury. it felt fine, i could feel it during crunch type stuff, but not bad.

Yoga (SMB Flow) 1:00:00 [3]

great flow class.

Strength Training (high rep) 9:40 [3]

did chest and two reps of bis. lost motivation and left.

Sunday Aug 19, 2007 #

Running (road) 15:16 [2] 1.62 mi (9:25 / mi) +171ft 8:34 / mi
shoes: 06 Odyssey 1 Red 8

ran to and from the gym for some high rep weights. i could kind of feel that knee cap in the center now. i think it will be fine but needs another couple days off probably - i'm tapering anyway.

hr data was way off. i need a new battery.

Strength Training (high rep) 25:02 [3]

did hips (abductor and adductor), shoulders, 1 set of abs, tris

Strength Training (bridge) 4:10 [3]

did 2x bridge and 1 on each side plank.

Saturday Aug 18, 2007 #

Note
(rest day)

got my chit together and headed to orcas for colin/biz's wedding. took the whole day off and ate sushi like it was my job. body feels good. knee feels fine throughout the day but i think if i ran or bounded up stairs it's still not ready to run on.. or it's ready but i should let it heal more.

Friday Aug 17, 2007 #

Note
slept:7.0

feel good today. i can kind of feel my knee and i was tired this morning but have lots to do before heading to orcas for colin/bizzy's wedding.

need to be better about getting my 8hrs of sleep! this if increasingly important in the last two week - which is now! going to start getting up at 5am which is the time i'll get up for the race - gotta change the sleep pattern. (yes i know how over the top that sounds).

need to ice my knee a bunch today. didn't hurt during spin last night but i could feel it.

Cycling (road) 1:19:53 [2] 18.87 mi (4:14 / mi) +728ft 4:05 / mi
ahr:100 max:130 slept:7.0

ride back from lynnwood to get jeep windows fixed and to ballard to pick up the van... $780 later the vw has a new muffler! i need to start selling drugs - endurance athlete doesn't pay like it should.

first 30min i was thinking it was dumb to be on the bike bc my right knee hurt. i was even looking for somewhere to buy ibu. but then it just sort of ironed itself out and felt fine. i still need to take 1-2 whole days off it, no ride, no run. that will be hard on orcas for this wedding.

Cycling (road) 19:41 [2] 3.66 mi (5:23 / mi) +184ft 5:08 / mi

rode to spin, then fred myer and back with full heavy pack of groceries.

Yoga (SMB Flow) 1:00:00 [3]

great flow yoga. fast flow.

Strength Training (high rep) 5:54 [3]

shoulders, some stretching

Thursday Aug 16, 2007 #

Note
slept:8.0

good sleep. woke up naturally today. i feel great. not tired, and most suprising to me was i have no muscle soreness. not after 45 miles with 10,000ft of gain, not after 15 then 21 the two following days. i must be in shape.

i can still feel the right knee pain behind the knee cap.
also my left ball of foot is sore.

Cycling (spin class) 56:02 [4] 18.0 mi (3:07 / mi)
ahr:130 max:158 slept:8.0

had more energy and drive than i thought i would. worked pretty hard. ate like an ass again, i think it's residual from the last few days of running appetite. so i felt full all through class.

Strength Training (high rep) 17:30 [3]
slept:8.0

one set of abs, chest, tris, abductor, abs, shoulders, bi and chest again. super high reps 18-30, just to remind those muscles not do dissapear with all the running.

Cycling (road) 13:11 [2] 2.04 mi (6:28 / mi) +180ft 5:58 / mi

ride to and from teaching spin class

Wednesday Aug 15, 2007 #

Running (trail) 3:32:22 [3] 20.75 mi (10:14 / mi) +581ft 9:58 / mi
ahr:120 max:170 slept:8.0 shoes: 07 Cont Divide 8 grey spiked

sean meissner's training camp: day 3
sean and i ran 20 miles of the mckenzie river trail 50k course before i headed home. great trail, net loss. knee hurt first couple hours, was then ok. once again felt like hammering the last few miles and sean joined in on the fun... once again.. dood can run. we ran some 6:50's, then 7:14's.. i slowed to 8/min miles, had a gel and picked it up again. great run. 5 min soak in the river after. awesome way to finish the training camp.

C • sick 1

Tuesday Aug 14, 2007 #

Running (trail) 3:13:17 [3] 15.05 mi (12:51 / mi) +2136ft 11:19 / mi
ahr:119 max:153 slept:6.0 shoes: 07 Cont Divide 8 grey spiked

sean meissner's training camp: day 2
me, sean meissner and ashley nordell ran tumalo falls trail, up farewell trail to metolius windigo to bridge creek and back. they were fried. i started feeling pain in my right knee under the knee cap to the left. ibu helped. it came and went. the last couple miles i picked up the pace. sean followed, ashley wasn't into it. we ran some sub 6/min miles .. so much fun we were flying. sean is an awesome runner.

Monday Aug 13, 2007 #

Running (trail) 14:02:40 [4] 44.07 mi (19:07 / mi) +10226ft 15:41 / mi
ahr:119 max:153 slept:7.0 shoes: 07 Odyssey 2 Green 8

sean meissner's training camp: day 1
i'm still suffering from giardia which made this whole day a bit more interesting... but me, sean meissner and ashley nordell ran around the three sisters (which are 10,000 foot peaks in oregon) with a summit of the south sister - 45 miles and 10,226 feet of gain. the 3hr descent of the west side of the mountain was gnarly... with no trail and loose boulders. left some of my scalp on the way down and almost my life. very very scary.

not sure why but i listened to sean when he said we didn't need lights. what planet do you plan an adventure run that "should" take 12hrs and not take a headlamp?! i was very mad at myself when we spent 3 hrs hiking/running in the darkness. when we got back the window of ashely's jetta was broken and my bag, wallet, arcteryx pants and jacket among other things were stolen. fuckers.

blog coming soon. great run though, beautiful amazing terrain and scenery.

removed 30 min lunch at alpine lake below summit, we also treated water adn took our time but figured i'd take the big glaring 30 min of no running out.

around 8,500ft sean and i both felt the altitude. i got light headed but it went away after about 10-15 minutes even as we continued to climb higher. this is a bit concerning for my grand teton 100 as it starts at 6,000ft and goes to 9,840ft. oh well, that is what living at sea level gets ya.

hr zone
inside 7:17:50 below 6:57:30 over none!

Saturday Aug 11, 2007 #

Running (trail) 4:34:11 [3] 23.8 mi (11:31 / mi) +4787ft 9:41 / mi
ahr:133 max:163 slept:7.0 shoes: 07 Cont Divide 8 grey spiked

great run with the boys - justin, bill and mike adams out on the cascade crest 100 course. along kachess lake then up the road to kachess ridge trail and back. it was recon for bill who is running the ccc 100 on aug 25th.

i felt pretty good, never really pushed my pace though... well maybe at the end on one of the climbs. started getting a heal blister, that is not good with what i have planned for mon and tues.

C • Good luck at GT 3

Friday Aug 10, 2007 #

Note
slept:8.0 (rest day)

today i feel great. finally got 8 hours of sleep. i am taking the whole day off and just going to yoga tonight.

wed i felt sore but had energy somehow, yesterday i took a couple attempts at 20 min naps before class. ate a ton and just felt tired.. like i needed to have a day off. today i feel like i could train hard, but i'm taking the day off before heading to run some of the cascade crest 100 course tomorrow with the boys. my car died so i had to bail on the plain 100 crew.

diet sucked today.

Cycling (road) 40:28 [2] 8.34 mi (4:51 / mi) +361ft 4:40 / mi
(rest day)

road back from dropping van of to get a new muffler. hit grocery store so had a heavy pack on the way back. this is a day off so i rode like a grandma.

also rode to gym for yoga and to the qfc for food.

Yoga (SMB Flow) 1:00:00 [3]
(rest day)

Thursday Aug 9, 2007 #

Cycling (road) 1:03:31 [1] 5.64 mi (11:16 / mi) +33ft 11:12 / mi
slept:5.0

ride to and from my coaching session around greenlake. rode normal easy 2 or 3 there and back. but rode and talked while she ran.. super slow.

still not enough sleep last night. feel pretty good though today.

Cycling (road) 11:26 [2] 1.8 mi (6:21 / mi) +164ft 5:51 / mi

ride to and from yoga.

Yoga (SMB) 1:00:00 [3]

Cycling (spin class) 55:17 [4] 18.0 mi (3:04 / mi)
ahr:122 max:146

taught a good spin class.

Running (treadmill) 16:55 [3] 2.01 mi (8:25 / mi)
ahr:119 max:131 weight:150lbs

miles on the treadmill between lifting chest and shoulders.
mile 1: 9:13/min mile w/1.5 incline (115 avg, 128 max)
mile 2: 7:42/min mile w/.5 at start then no incline (123 avg, 131 max)

Strength Training (high rep) 11:47 [3]

did chest, then shoulders between miles on the treadmill.

Circuit (knee ups) 2:02 [3]

did 3x 20 knee ups on 1 foot box between sets of shoulders. hip/ab/groin felt fine.

Wednesday Aug 8, 2007 #

Note
slept:5.0

last night was the worst! i could not sleep at all. up until like 4am, slept about 5 hours. endorphins running through my system i guess. i need to make sure i get 8 hrs every night until my 100 miler.

my body feels good. quads are sore, hammies are tight but knees aren't achey or anything else really. no blisters, i wore the continental divides monday and the odyssey on tues.. still love the continental divide the best. the odyssey was great but the wide foot bed might be too wide for my narrow foot.

need a recovery ride. not sure how good i'll be at teaching spin today at noon..

Cycling (road) 11:05 [3] 1.98 mi (5:36 / mi) +190ft 5:08 / mi
slept:5.0

to and from spin class.

Cycling (spin class) 54:09 [4] 18.0 mi (3:01 / mi)
ahr:117 max:151 slept:5.0

i had a good amount of energy and although the legs were a wee bit sore class did not suffer because of it. i worked them!

Cycling (road) 33:56 [3] 6.57 mi (5:10 / mi) +551ft 4:47 / mi

rode to trader joe's on queen anne from groceries and back with 30 lbs pack.

Yoga (SMB) 1:00:00 [3]

my reset button worked it's magic again. i was tight going in and felt soo much better on the walk home. great class, all the poses i needed.

Tuesday Aug 7, 2007 #

Running (trail) 6:45:48 [4] 33.04 mi (12:17 / mi) +5794ft 10:32 / mi
ahr:124 max:154 slept:8.0 shoes: 07 Odyssey 2 Green 8

another great run in the olympic national park. from staircase to home sweet home, down towards duckabush for about 500 feet then realized how much climbing that would be... so i turned around there as i wouldn't have had enough food. plus the ranger said there were 37 downed trees on that trail.

didn't go above my anaerobic threshold once! i would not have guessed that. perfect training for the grand teton 100!

AT HR Zone
inside 4:43:00, over 0:00, below 2:02:50

Monday Aug 6, 2007 #

Running (trail) 7:57:04 [4] 37.0 mi (12:54 / mi) +5965ft 11:11 / mi
ahr:129 max:167 slept:5.0 shoes: 07 Cont Divide 8 grey/green

amazing run in the olympic national park w/sean meissner and jamie gifford. started at graves creek and ran up the quinault river trail to the enchanted valley at 13 miles, then climbed to anderson pass. didn't count the 17 min break at the pass in total time. awesome run, beautiful day, great company.

blog on it

AT HR Zone
inside 5:48:20, over 12min, below 1:56:10

Sunday Aug 5, 2007 #

Note
slept:8.0 (rest day)

taking the day off. no ride or run.. no yoga! cleaning the house and putz around. maybe walk to do some errands.

i've got big miles to run in the olympics!

Cycling (road on mtn bike) 10:32 [2] 2.32 mi (4:32 / mi) +66ft 4:25 / mi

just riding my mtn bike to store at matthew's house and picking up my backpack the run in the olympics tomorrow!

Running (road) 21:02 [2] 2.32 mi (9:04 / mi) +164ft 8:30 / mi

ran back from matthew's house. hip didn't feel good at first, or i could feel it rather but i think it's healed enough for what i'm about to do. we'll see.

Saturday Aug 4, 2007 #

Note
slept:7.5

yesterday my legs were tired. today i'm trying to stay off them. got an ok night sleep. i'm fighting the urge to ride the 70 miles to and from cory's house in issaquah for the red sox game. "maybe if i ride it really easy and slow, and stop a lot". hmm. with what i've got planned mon and tues it won't help me towards my goal... but i have this internal desire to get on my bike for a long ride. i've been missing it lately.

otherwise i feel very good. ab/groin/hip seems to be healing, or at least not getting any worse.

Strength Training (high rep) 19:38 [3]
slept:7.5

did chest, tris and a few others excersises. 1 min of plank on each.

Cycling (road) 10:48 [3] 2.0 mi (5:24 / mi) +164ft 5:01 / mi
slept:7.5

super easy ride to and from gym for yoga, which was cancelled. did some weights and came home. if that sun comes out i'm riding super easy magnolia loop.

Cycling (road) 58:30 [3] 16.55 mi (3:32 / mi) +410ft 3:27 / mi

headed out early to cory's to ride before the red sox. needed a nice and easy hour. cory provided that... great ride. legs felt good.

Friday Aug 3, 2007 #

Cycling (road) 2:12:39 [3] 35.29 mi (3:46 / mi) +1407ft 3:37 / mi
ahr:119 max:151

good early easy ride with justin. funny my heart rate was really low all day but my legs were tired from the race and two hard spin classes so we rode slow. great way to flush the legs. rain sucked. rode mercer island loop. planned on a south end loop but were turned around by seafair shit on lakeside ave on the way to seward park.

Cycling (road) 11:32 [2] 1.76 mi (6:33 / mi) +167ft 6:01 / mi

super easy ride to and from the gym for yoga class.

Strength Training (high rep) 6:02 [3]

did 3 sets of bis

Strength Training (body weight) 7:01 [3]

plank seems to be one of the only ways for me to do ab work with this injury persisting. i am going to start doing it daily.

straight plank 4 min
side plank 3 min

Thursday Aug 2, 2007 #

Running (trail) 55:22 [3] 7.0 mi (7:55 / mi) +561ft 7:21 / mi
ahr:130 slept:5.5 shoes: 07 Odyssey 2 Green 8

7am run in discovery park with justin and jeff. great beautiful morning. after going to bed so late from the beast race i wasn't sure i wanted to get up... but i an glad i did.

Yoga (SMB) 1:00:00 [3]

Cycling (road) 10:03 [2] 1.8 mi (5:35 / mi) +164ft 5:08 / mi

ride to and from the gym for yoga.

Strength Training (high rep) 10:03 [3]

did high rep shoulders

tried to do abs but it bothered my hip/ab/groin injury. it's still not recovered from the race saturday.

Cycling (spin class) 55:28 [3] 18.0 mi (3:05 / mi)
ahr:118 max:148

tired from lack of sleep. heart rate avg was seriously suprisingly low... barely got into the 140's. if i'mma do huge days on mon tues i need to take a few days off and sleep 8hrs. i have two massive running weeks before my taper for the grand teton 100. gotta rest now.

Wednesday Aug 1, 2007 #

Cycling (road) 31:30 [3] 5.87 mi (5:22 / mi) +518ft 4:57 / mi

ride to and from spin class, then trader joes on queen anne.

Cycling (spin class) 57:06 [3] 18.0 mi (3:10 / mi)
ahr:131 max:164 slept:8.0

i am back! felt great today, feel like i've recovered from my race on saturday. i had loads of energy today and hammered the class good.

Running (trail) 30:15 [3] 3.8 mi (7:58 / mi) +220ft 7:33 / mi
ahr:121 max:147 shoes: 06 Odyssey 1 Red 8

dart-nuun team lotto for the beast adv race: team orienteering section

Cycling (trail) 1:12:21 [3] 13.5 mi (5:22 / mi) +791ft 5:05 / mi
ahr:111 max:150

dart-nuun team lotto for the beast adv race: bike orienteering section

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