Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 31 days ending Dec 31, 2008:

	activity	#	time	miles		km		+ft
	Alpine Ski Touring	5	20:00:12	36.84	(32:35)	59.29	(20:15)	14259
	Cycling	9	11:56:26	183.05	(3:55)	294.59	(2:26)	8914
	Yoga	12	2:56:34
	Running	2	1:27:17	8.1	(10:47)	13.04	(6:42)	357
	Swimming	2	34:37	0.5	(1:09:54)	0.8	(43:26)
	Strength Training	2	32:43
	Water Running	1	15:52	0.15	(1:45:57)	0.24	(1:05:50)
	Total	19	37:43:41	228.63		367.95		23531
averages - sleep:6.8

6:33

0:00

» now

Tuesday Dec 30, 2008 #

Alpine Ski Touring 5:30:00 [3] 7.0 mi (47:09 / mi) +4200ft 30:04 / mi

skinned up commonwealth to the south of kendall peak. steep ascent up a great shot down to one of the kendall lakes. skinned up and over to the next lake, then up and over back into commonwealth. awesome day with dave and the pros (i make a mental note of everything they do).

C • Dawn Patrols are a go-go soon 3

Alpine Ski Touring 1:00:00 [2] 4.0 mi (15:00 / mi) +1088ft 11:56 / mi

night tour up hyak with cory. two kids means he has to get out in the middle of the night. it was fun.

Monday Dec 29, 2008 #

Yoga 7:46 [2]

Swimming 18:17 [3] 0.25 km (1:13:08 / km)

forgot goggles so i did breast strok 5x 50 meters.

Sunday Dec 28, 2008 #

Yoga 16:36 [2]

Swimming (pool) 16:20 [3] 0.34 mi (48:03 / mi)

first swim in a long time. i'm not good. all times a few seconds long as i stopped and hit the lap on the watch. good baselines though.

250 meters - 5x 50m :47, :44, :49, :49, :51 (4:03)
200 meters, 100 kickboard (1:07, 1:26), 2x 50m (:46, :47), (4:06)
100 1:16, 6x 50m - :47, :49, :55, :56, :52, :50, (8:11)

Water Running (pool) 15:52 [2] 0.15 mi (1:45:57 / mi)

non stop 4x 50 meters - 4:36, 4:04, 3:41, 3:31

Saturday Dec 27, 2008 #

Strength Training (medium reps) 24:35 [4]
(injured)

back in the gym to lift some weights. upper body mostly.
bench (flat, incline & decline) superset with kettleball swing
shoulders and tris
bis and abs, then two ab machines

Running (elliptical) 11:08 [3] 1.4 mi (7:57 / mi)

didn't hurt neuroma really.. that is very good.

Running (stairmaster) 15:01 [3] 1.5 mi (10:01 / mi) +200ft 8:53 / mi

stairmaster kind of hurt the neuroma. not ready for this yet, foot still feels broken.

Yoga 24:19 [2]

followed a bit of yogatoday.com's class.

Wednesday Dec 24, 2008 #

Alpine Ski Touring 3:16:56 [3] 5.2 mi (37:52 / mi) +2668ft 25:29 / mi

1:20 up to 3,700ft on Kendall stump. Dug a west facing pit. CT21Q3. STM, RB6. 3 miles out and back w/ 1,065. trees still need some snow to be safe from tearing you leg off.

then hit alpental for 3x laps of amazing light awesome snow! 1:16:56 w/ 1603ft.

Monday Dec 22, 2008 #

Alpine Ski Touring 6:33:00 [3] 10.39 mi (37:50 / mi) +4230ft 27:18 / mi

dave, copson and i skinned and skied mount catherine.

C • Happy Holidays! 2

Sunday Dec 21, 2008 #

Alpine Ski Touring 2:46:56 [2] 6.9 mi (24:12 / mi) +815ft 21:46 / mi
slept:7.0

skied seattle today. had my AT gear ready to go this morning but the blizzard and wind-apocalypse closed the passes.

the streets looked good enough though... so i skinned to tully's coffee, gas works, ballard library, matthew's house, up phinney ridge (skied a run down 56th street) then back up and home. great day out there. tomorrow i go for real.

Saturday Dec 20, 2008 #

Running (trail) 1:01:08 [3] 5.2 mi (11:45 / mi) +157ft 11:26 / mi
shoes: La Sportiva Trangos

ran in my trangos, which are hard soled mountaineering boots with yaktraks. it was great to be out there... however my neuroma (laugh it up seattle boys!) hurt the last 1.5 miles.

my foot feels broken.

Yoga 17:23 [2]

Wednesday Dec 17, 2008 #

Alpine Ski Touring 53:20 [3] 3.35 mi (15:55 / mi) +1258ft 11:45 / mi
slept:6.0

snoqualmie, took one skin/ski up hyak. it was nice out, but soooo boney it sucked. there was a layer over the shrubs that i would break through and tips would dive. quad burner. skinned up road because it was so nasty up under the lift.

Cycling intervals (trail) 24:18 [4] 5.7 mi (4:16 / mi) +151ft 4:10 / mi

1 mile warmup to greenlake. 6x tabata sprints 20/10. then cruised it home.

Monday Dec 15, 2008 #

Note
slept:7.0 (injured) (rest day)

C • F'n'lz 2

Sunday Dec 14, 2008 #

Note
slept:6.0 (injured) (rest day)

need more sleep.

Saturday Dec 13, 2008 #

Note
(injured) (rest day)

WFR and MHW presentation. all good times.

Friday Dec 12, 2008 #

Note
(injured) (rest day)

winderness first responder all day baby.

neuroma sucks.

Thursday Dec 11, 2008 #

Note
(injured) (rest day)

Wednesday Dec 10, 2008 #

Yoga 15:21 [2]
(rest day)

Tuesday Dec 9, 2008 #

Yoga 19:40 [2]

added some "ham" hip mobility sets 2x each side

Cycling (road) 19:34 [2] 4.7 mi (4:10 / mi) +233ft 3:59 / mi
slept:7.0

commuter ride in the nasty rain.

Cycling (trail) 46:31 [3] 9.0 mi (5:10 / mi) +456ft 4:56 / mi

Monday Dec 8, 2008 #

Yoga 27:15 [2]

added some "ham" hip mobility sets 2x each side.

Cycling (road) 2:37:00 [3] 42.0 mi (3:44 / mi) +2300ft 3:33 / mi

medina ride with justin and tom.

wore two pairs of booties with toe warmers. toes were fine, no neuroma pain either.

Strength Training (core) 8:08 [4]

ATW for 20 in 6:05 (no plank foot raise)
Planks for 30 secs each 2:03

Sunday Dec 7, 2008 #

Note
slept:7.0 (rest day)

took the whole day off just because i had no real plans. feels good to fly by the seat of my pants.

i went boot shopping too - THESE are on their way!!

C • Nice work Matt 2

Yoga 12:22 [2]

body maintenance. this was long overdue. need to start making more time for yoga.

Saturday Dec 6, 2008 #

Cycling (road) 3:17:00 [3] 57.0 mi (3:27 / mi) +1000ft 3:24 / mi
slept:6.0

good cold ride with justin and kimberly to marymoor and back.

C • --- 2

Friday Dec 5, 2008 #

Cycling (road) 15:13 [4] 4.6 mi (3:18 / mi) +197ft 3:11 / mi

rode to trader joes and did 4x tabata sprint 20 sec on 10 off. got a good lung burn in the cold air.

Yoga 13:22 [2]

Thursday Dec 4, 2008 #

Cycling (road) 45:22 [3] 11.5 mi (3:57 / mi) +561ft 3:46 / mi

ride to ballard ending up at my massage with ellen, then rode home.

Cycling (road) 25:24 [3] 7.0 mi (3:38 / mi) +112ft 3:34 / mi

commute ride to tim's and back.

Yoga 13:49 [2]

Wednesday Dec 3, 2008 #

Cycling hills (trail) 1:51:42 [3] 25.0 mi (4:28 / mi) +3258ft 3:59 / mi

hill climbing out at tiger. up the right road.

29:47 up to the trailhead for preston
56:32 to the top of west tiger
then down to the intersection and up the other side, out a bit the right road then up to the top of the right road.

blackened right toe at the end, hurt like hell. sucks so bad.

Yoga 2:45 [2]

Tuesday Dec 2, 2008 #

Yoga 5:56 [2]

Cycling (road) 49:44 [3] 10.85 mi (4:35 / mi) +489ft 4:24 / mi
slept:8.0

first ride on the new vitus! it's old and slow but feels so buttery, i need to get used to the down tube shifters though. it's a bit more dangerous.

Monday Dec 1, 2008 #

Cycling (trail) 24:38 [3] 5.7 mi (4:19 / mi) +158ft 4:13 / mi

one hot lap around greenlake before a meeting.

1 mile warm up there in 5:56
3.2 mile loop under AeT in 11:33 (16.6 mph)
1 mile cooldown back in 7:09

« Earlier | Later »