Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 31 days ending Mar 31, 2009:

activity # timemileskm+ft
  Cycling22 33:58:23 562.31(3:38) 904.95(2:15) 12260
  Alpine Ski Touring8 32:10:33 53.66(35:59) 86.36(22:21) 25725
  Strength Training9 2:34:10
  Yoga2 32:44
  Running2 32:35 2.8(11:38) 4.51(7:14) 135
  Total28 69:48:25 618.77 995.82 38120
averages - sleep:5.3

«»
6:33
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday Mar 31, 2009 #

Alpine Ski Touring 3:57:15 [2] 6.0 mi (39:33 / mi) +2300ft 29:01 / mi

HIGH avy day but great to be out and see it first hand up commonwealth to kendall ridge.. it was a long slow day.

5hr 57min total time car door to door. took 2hrs off.

Cycling intervals (spin class) 56:11 [4] 18.0 mi (3:07 / mi)

taught a good spin class - had waay more energy than i thought i would. we did some long sets too.

Monday Mar 30, 2009 #

Cycling (road) 45:33 [3] 13.8 mi (3:18 / mi) +766ft 3:08 / mi
slept:4.0

ride to and from bone scan round 2. not much sleep.

Sunday Mar 29, 2009 #

Alpine Ski Touring 5:05:36 [3] 9.33 mi (32:45 / mi) +3990ft 23:19 / mi

another high avy report sent us back to the same kendall trees.. yeah it was that good again. copson, kurt and ellen joined me this time. i know they have to be conservative with the avy report but what i saw out there was moderate. i also dug a pit and did an extended column test on a south facing... 30 whacks later i got a unconsolidated mess but nothing scary. there was lots of wind affected snow on the ridge though. it was another GREAT day out there. 4,000 ft of skinning and skiing. doesn't get any better.

car door to door time was 6hr 05min but i took an hour off.
C • High avi report 2

Cycling (road) 1:00:35 [2] 16.0 mi (3:47 / mi) +435ft 3:41 / mi

easy ride because it was sooo nice and sunny when i got back from skiing.

Running (road) 27:17 [3] 2.3 mi (11:52 / mi) +135ft 11:14 / mi

foot felt so good i put a new pair of montrail wildwoods on and tested it out. neuroma pain after about 1 mile. i think what i've created has helped, but not entirely sure. i see the pt tomorrow for the next step.

Saturday Mar 28, 2009 #

Alpine Ski Touring 4:32:30 [3] 9.33 mi (29:12 / mi) +3610ft 21:23 / mi
slept:7.0

avy report said high above 4,000 ft so we decided on kendall trees. ran into rvg, erin and hayes in the lot - sweet. good fun and great turns above 4,500ft. copson and i stayed to lap it... video

6:32:30 is car door to door time. i took 2hrs of eating, nav and waiting off of that time. EveryTrail said 9.33 miles (seems high).
C • Dawn patrol - monday 1

Friday Mar 27, 2009 #

Cycling tempo (road) 1:19:30 [4] 25.48 mi (3:07 / mi) +913ft 3:01 / mi

headed out to meet dan sears at merrymore but just as i started the rain came. so did my magnolia loop at a good clip. tempo pace with some all out efforts up hills. too many lights and signs to keep a good pace but i put in a good effort that actually felt like training.

iPhone Everytrail GPS app had me at 23+ mph. ahh... i'd love to say that was right. took 5 miles off the distance it calculated.

i LOVE my new bike now that i've gotten a bike fit and put on some new FSA components. so sweet.
C • new whip 3

Cycling (road) 25:33 [3] 6.0 mi (4:16 / mi) +167ft 4:09 / mi

errand commute

Thursday Mar 26, 2009 #

Alpine Ski Touring 2:01:04 [3] 3.0 mi (40:21 / mi) +2000ft 24:44 / mi

dawn patrol at hyak this morning. wish i could have stayed longer. maybe tomorrow i will...
C • n-sink?? 2

Cycling (spin class) 55:34 [4] 18.0 mi (3:05 / mi)

felt pretty good. right side of foot kinda hurt.

Wednesday Mar 25, 2009 #

Cycling (road) 19:33 [3] 5.0 mi (3:55 / mi) +190ft 3:46 / mi

commute to teach spin

Cycling intervals (spin class) 54:13 [4] 18.0 mi (3:01 / mi)

taught early morning spin - felt good. quads still a bit sore from lb's.

Cycling (road) 59:12 [2] 16.0 mi (3:42 / mi) +650ft 3:34 / mi

ride to see dr neal roberts about mri. showed nothing. "the best" dr.'s have no idea what is wrong with my foot. i'm going back to PT for some orthodics.

Tuesday Mar 24, 2009 #

Cycling (road) 38:13 [2] 8.5 mi (4:30 / mi) +495ft 4:16 / mi
shoes: Jamis Zenith

ride to dr weyant about hip and back.

xray showed right leg is 1cm shorter the left.

Cycling intervals (spin class) 55:06 [4] 18.0 mi (3:04 / mi)

good hard spin class. tried to ride without neuroma bump and it killed by the end of class. i guess ibuprofen is necessary... and the bump.

Cycling (road) 19:33 [2] 5.0 mi (3:55 / mi) +190ft 3:46 / mi

commute to gym and back.

Monday Mar 23, 2009 #

Cycling (road) 18:55 [2] 5.0 mi (3:47 / mi) +190ft 3:39 / mi

commute to gym and home

Strength Training 10:28 [4]

did leg blaster + skaters as sets for 5. with 1-1.5 min rest it's not as bad as i remembered. didn't count the rests.

2:12
2:06
1:40 (forgot skaters)
2:33 (added the 20 extras i forgot last set)
1:57

my leg strength and muscular endurance for skinning/skiing feels about as good as ever thanks to these. it will be interesting to see if i'm sore tomorrow.

Running (elliptical) 5:18 [2] 0.5 mi (10:36 / mi)

just checking to see if it's doable with the foot.

Strength Training (high reps) 5:55 [3]

various upper body

Sunday Mar 22, 2009 #

Alpine Ski Touring 4:45:54 [3] 5.0 mi (57:11 / mi) +3501ft 34:23 / mi
slept:4.0

planned to ski the crooked couloir but once we got to the summit of snoqualmie east it was a full on blizzard and we could barely see 5 feet in front of us. got some video of the day.

Saturday Mar 21, 2009 #

Note
slept:3.0 (rest day)

took day off to volunteer at chuckanut 50km

Friday Mar 20, 2009 #

Cycling (road) 15:11 [2] 3.3 mi (4:36 / mi) +120ft 4:27 / mi

Cycling (road) 1:55:40 [3] 30.0 mi (3:51 / mi) +400ft 3:48 / mi

windy ride with justin.

Thursday Mar 19, 2009 #

Cycling (road) 38:02 [2] 10.0 mi (3:48 / mi) +348ft 3:41 / mi

ride to and from cafe d'arte for a coaching consultation.

Yoga 23:22 [2]

Cycling (road) 20:22 [2] 5.0 mi (4:04 / mi) +159ft 3:57 / mi

commute to gym

Cycling intervals (spin class) 51:21 [4] 17.0 mi (3:01 / mi)

taught spin class

Strength Training 14:31 [3]

quad and shoulder rehab work.

Wednesday Mar 18, 2009 #

Cycling (road) 21:33 [2] 5.0 mi (4:19 / mi) +195ft 4:09 / mi

commute to teach spin class

Strength Training 14:28 [2]

worked some exercises for mtn athlete class on thursday. then did some maintenance stuff but my quads are still sore from monday.

Cycling (road) 1:52:51 [3] 26.5 mi (4:16 / mi) +1424ft 4:03 / mi

downtown to see dr. neal roberts ortho. then to get my mri done on mercer island and home.

Cycling (road) 23:11 [2] 6.0 mi (3:52 / mi) +198ft 3:45 / mi

commute to gym and timmy's for lost after work then home.

Tuesday Mar 17, 2009 #

Cycling (road) 21:33 [2] 5.0 mi (4:19 / mi) +198ft 4:09 / mi

commute to gym.

Cycling (road) 55:12 [3] 13.2 mi (4:11 / mi) +325ft 4:05 / mi

round town errands.

Cycling intervals (spin class) 55:30 [4] 18.0 mi (3:05 / mi)

taught spin class

Monday Mar 16, 2009 #

Cycling (road) 20:00 [2] 5.3 mi (3:46 / mi) +210ft 3:38 / mi

towed vw to the wolfsburg then road to carter (they don't have any used subaru outbacks!) and home. this sucks.

Strength Training 17:25 [4]

some good hard variations on my normals. single-leg complex training. split squat w/kettlebells and jump squats without rest immediately after. good hard stuff. i think today i feel the skaters more than anything else however... great exercise.

Cycling (road) 21:33 [2] 5.0 mi (4:19 / mi) +198ft 4:09 / mi

commute to gym.

Sunday Mar 15, 2009 #

Alpine Ski Touring 4:25:17 [3] 8.0 mi (33:10 / mi) +2214ft 26:16 / mi

Yodellin at Steven's Pass. Deep.

Saturday Mar 14, 2009 #

Alpine Ski Touring 2:37:36 [2] 5.0 mi (31:31 / mi) +1845ft 23:21 / mi

interesting day at rainier. big slow group of friends and i was "the guide". we played it safe. good slow skin up. dug a pit below panorama point on a west facing slope. found the avy report to be pretty spot on. about a foot down was a super week faceted layer under an ice crust. moderate STM shovel sheer test that came off CLEAN - Q1. kind of scared me and since it was snowing and blowing it was wind loading on east slopes. played it safe, came down one at a time but found it to be pretty bomber once we actually started skiing it.

saw a lot of stupid stupid people out there traversing avy slopes bunched in groups with NO AVY GEAR! where do these people come from?

Friday Mar 13, 2009 #

Cycling (road) 1:05:34 [2] 15.67 mi (4:11 / mi) +741ft 4:00 / mi
shoes: Jamis Zenith

errands

Cycling (road) 2:26:18 [3] 35.51 mi (4:07 / mi) +459ft 4:04 / mi
shoes: Jamis Zenith

spin to wolfsburg and then out the burke with kimberly.

Thursday Mar 12, 2009 #

Cycling intervals (spin class) 54:51 [4] 18.0 mi (3:03 / mi)

Cycling (road) 19:22 [2] 5.0 mi (3:52 / mi) +198ft 3:44 / mi
shoes: Jamis Zenith

commute

Strength Training (core) 15:33 [3]

ATW for 30s with the class.

Wednesday Mar 11, 2009 #

Cycling (road) 40:44 [2] 10.0 mi (4:04 / mi) +396ft 3:56 / mi

commute
C • acuPuncture 4

Cycling intervals (spin class) 52:42 [4] 18.0 mi (2:56 / mi)

first day teaching this wed 6:30am class. should be good once i get used to waking up at 5am.

Tuesday Mar 10, 2009 #

Cycling (road) 20:22 [2] 5.0 mi (4:04 / mi) +196ft 3:56 / mi

Cycling intervals (spin class) 42:55 [3] 16.0 mi (2:41 / mi)

Monday Mar 9, 2009 #

Cycling (road) 20:22 [2] 5.0 mi (4:04 / mi) +192ft 3:56 / mi

Strength Training (high reps) 25:16 [3]

Sunday Mar 8, 2009 #

Yoga 9:22 [3]
(rest day)

Saturday Mar 7, 2009 #

Alpine Ski Touring 4:45:21 [3] 8.0 mi (35:40 / mi) +6265ft 20:29 / mi
slept:6.0

amazing turns in the kendall trees today (video). probably my best of the year. light and fluffy, untracked. with avy danger HIGH we just lapped it. oh boy.
C • Kendal trees 5

Friday Mar 6, 2009 #

Strength Training (high reps) 14:17 [3]

Cycling (road) 1:57:24 [2] 31.0 mi (3:47 / mi) +804ft 3:42 / mi

riding with kimberly and to get my car, etc.

Thursday Mar 5, 2009 #

Cycling (road) 1:01:00 [2] 15.0 mi (4:04 / mi) +413ft 3:58 / mi

commuter ride to drop vw off, matthew's and second ascent twice, fred myer and walgreens then home, phew.. it's nasty out there!

Cycling intervals (spin class) 57:22 [4] 18.0 mi (3:11 / mi)

great class, felt solid.

Strength Training (core) 8:37 [3]

ATW for 30 reps with a client, 64 year old bad ass.

Cycling (road) 27:33 [2] 7.0 mi (3:56 / mi) +198ft 3:50 / mi

Wednesday Mar 4, 2009 #

Cycling (road) 48:34 [2] 11.65 mi (4:10 / mi) +371ft 4:03 / mi

commute to acupuncture and foot treatment.
C • Dawn patrol - Friday morning? 2

Cycling (road) 25:22 [2] 6.4 mi (3:58 / mi) +322ft 3:47 / mi

to ellen's and back to give her a ride to the airport.

Cycling (road) 20:33 [2] 5.0 mi (4:07 / mi) +198ft 3:58 / mi

commute

Strength Training (high reps) 27:40 [3]

some abs, then 2x leg blaster on bosu ball (except the alternating lunges). bound ankle knee ups with pulleys. some shoulder work.

Tuesday Mar 3, 2009 #

Cycling intervals (spin class) 57:45 [4] 18.0 mi (3:13 / mi)

felt surprisingly good, but was obviously more winded from all the time off.

Monday Mar 2, 2009 #

Note
(rest day)

Traveling back to Seattle

Sunday Mar 1, 2009 #

Note
slept:8.0 (sick) (rest day)

Rest day, got lots of work done. feeling better but still cough.

« Earlier | Later »