Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 31 days ending Jul 31, 2009:

	activity	#	time	miles		km		+ft
	Cycling	23	31:12:54	380.18	(4:56)	611.84	(3:04)	15485
	Hiking	8	15:13:00	50.65	(18:02)	81.51	(11:12)	12197
	Strength Training	9	3:22:14
	Yoga	1	1:20:00
	Running	3	32:21	3.7	(8:45)	5.95	(5:26)	180
	Total	27	51:40:29	434.53		699.31		27862
averages - sleep:6.9 weight:152lbs

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Friday Jul 31, 2009 #

Strength Training 6:48 [1]

re and pre hab for hip and foot.

Running (trail) 11:00 [2] 1.2 mi (9:10 / mi) +180ft 8:02 / mi
shoes: 09 Hardrocks

that's right...running.

decided the wonderland trail mount rainier circumnavigation with krissy & ellen was the best place to have my first run since january. not a bad 1st go at it.

nothing hurt during. foot felt like the shoe was too tight after. and ab/hip had an "episode" later that night.

Thursday Jul 30, 2009 #

Cycling (road on mtn bike) 23:44 [1] 4.9 mi (4:51 / mi) +180ft 4:41 / mi
(rest day)

super busy today. and once again for the 4th time this week i taught spin class while just sitting there. really really really sux.

had a great pt session today. hip still hurts.

Wednesday Jul 29, 2009 #

Cycling (road on mtn bike) 8:00 [1] 2.0 mi (4:00 / mi) +180ft 3:41 / mi

commute down to the lake to swim with krissy and her friend.

Cycling (road on mtn bike) 26:00 [1] 5.0 mi (5:12 / mi) +180ft 5:02 / mi

commute to gym for personal training.

Tuesday Jul 28, 2009 #

Cycling (road on mtn bike) 24:00 [1] 5.5 mi (4:22 / mi)
(rest day)

commuter ride to and from gym for spin and personal training.

i don't know if i should tag these rest days or not even log them... maybe i just need a long break from attackpoint until i am reincarnated as someone with better genetics who isn't a train wreck.

Hiking (road) 1:45:00 [1] 6.0 mi (17:30 / mi) +250ft 16:50 / mi
shoes: 09 Hardrocks

walked to park & gym for noon spin class. felt fine, even jogged a bit. but hip/groin still not feeling right.

Strength Training 10:10 [2]

Did some work with a client

Monday Jul 27, 2009 #

Cycling (road on mtn bike) 1:10:00 [1] 14.0 mi (5:00 / mi) +344ft 4:53 / mi
(rest day)

commute - shit day. abs hurt, something is wrong with them.

Sunday Jul 26, 2009 #

Cycling (trail) 2:38:33 [3] 19.6 mi (8:05 / mi) +2600ft 7:11 / mi
slept:6.0

early ride with Copson & the other Cory on the buttery smooth Grand Ridge trail. felt pretty good all day, but my mtn bike handling skills are rusty. i lead the uphills, copson leads the downhills and our other buddy just holds on for dear life.
vespa sent me some product a while back that i tried today for the first time. i think it worked. 2.5hrs of riding with some good climbs, no food, no bonk.

my public acknowledgment that i'm too old and fragile for teeter totters.

Saturday Jul 25, 2009 #

Cycling (road) 1:50:00 [4] 29.7 mi (3:42 / mi) +2600ft 3:25 / mi
slept:6.0

full of piss and vinegar today on the bike. was just going to ride to the library and tim moxey's house (who by the way has the cutest little girls with english accents - priceless). did a magnolia loop with hard efforts. i can't remember feeling this good any time recently. charged every hill like i was contador dropping kloden. slow overall, but good for where i'm at.

took 3 ibu and hip was a non issue. woke up at 5am for some reason today.

Cycling (road on mtn bike) 12:57 [3] 2.6 mi (4:59 / mi) +295ft 4:30 / mi

rode the mtn bike home from matthew's house for the ride tomorrow.

Strength Training 13:55 [3]

lil bit embarrassed to say i worked out in a closed gym on a saturday night. kinda creepy with all the other lights off.

just a quick hodgepodge workout.

Cycling (road on mtn bike) 22:00 [2] 5.0 mi (4:24 / mi)

commute to gym.

Friday Jul 24, 2009 #

Hiking 2:30:00 [4] 7.0 mi (21:26 / mi) +4720ft 13:05 / mi
shoes: 09 Hardrocks

last day in SLC. skipped the last day of OR for a hike with the recent winner of the speedgoat 50km. she slowed her pace so i could keep up. felt pretty good but definitely out of shape and sucking wind from altitude. have to concur - highlight was the company and eddie is one bad ass acrobat.

Cycling (road on mtn bike) 14:28 [1] 2.0 mi (7:14 / mi)

commute

Thursday Jul 23, 2009 #

Cycling (trail) 2:33:00 [3] 16.0 mi (9:34 / mi) +2500ft 8:20 / mi

great ride on the 29" from hotel jumped on the bonneville shoreline trail by this is the place. headed up into the canyon over red butte and turned around to drop under then further down. dropped out earlier than i had planned buti had run out of water and it was 103 degrees at 10am. nutters. foot felt pretty good, big toes are getting used to the new shoes.

Tuesday Jul 21, 2009 #

Note
(rest day)

took the day off simply because outdoor retailer is crazy. going to def sneak a workout in tomorrow.

Monday Jul 20, 2009 #

Hiking 3:30:00 [3] 9.7 mi (21:39 / mi) +2000ft 18:07 / mi
shoes: 09 Hardrocks

i was the "athlete" at the mountain hardwear packattack for the media. it was a ton of fun. met paige who is a founder of mountain hardwear.. and she is awesome. trotted a little bit for a photo shoot and the foot felt absolutely fine. no ibu and no hip issues either. great day.

hiked from guardsman's pass up puke hill along the crest to red lovers pass and down into canyon's resort to the red pine restaurant for a fancy dinner. laid by the pool after.. pretty sweet.

Cycling (road on mtn bike) 1:35:00 [2] 20.3 mi (4:41 / mi) +100ft 4:39 / mi

rode from becky's house to clark's house to little america. no hip pain at all. clarks orbea bike position is very nice for me.

Yoga 1:20:00 [3]

becky took me to her favorite yoga class. it was a BIG hip opening class. i think it was great for me. feel awesome this morning.

Sunday Jul 19, 2009 #

Cycling (trail) 1:42:33 [3] 7.0 mi (14:39 / mi) +1563ft 12:06 / mi

1st mtn bike ride without boot at solitude. great ride with becky. the hard tail 29" orbea was awesome but what i didn't think about was the increased impact a hard tail would have on my foot. let's just say i felt it on the downhills. but it wasn't too bad.

Saturday Jul 18, 2009 #

Hiking 1:00:00 [3] 5.0 mi (12:00 / mi) +1000ft 10:05 / mi
shoes: 09 Hardrocks

guess on what i hiked yesterday at the speedgoat 50km race at snowbird, ut. hiked from hidden to baldy then down under the cliffs towards the tunnel.

Friday Jul 17, 2009 #

Cycling (road) 39:50 [1] 6.78 mi (5:53 / mi) +180ft 5:44 / mi

commute

Thursday Jul 16, 2009 #

Cycling (road) 23:20 [1] 4.86 mi (4:48 / mi) +190ft 4:38 / mi

commute to gym and back. didn't ride while teaching spin bc my hip doesn't feel right.

Wednesday Jul 15, 2009 #

Cycling (spin class) 54:44 [3] 17.0 mi (3:13 / mi)

went in thinking i wouldn't ride but the hip felt good so i did. couple of good pushes but the smoothie and coffee made me feel bloated - that is probably the worst feeling in the world and yet i do it to myself often.

Hiking 1:27:00 [3] 6.0 mi (14:30 / mi) +591ft 13:16 / mi
shoes: 09 Hardrocks

hiked at disco park with two spirited trips up the hill from the beach. i won't lie there was some trotting involved. foot felt fine.

3:22 up - 3:39 down
3:06 up then finished the loop.

Cycling 23:04 [1] 4.62 mi (5:00 / mi) +180ft 4:49 / mi

commute

Tuesday Jul 14, 2009 #

Cycling (road) 1:00:17 [2] 12.3 mi (4:54 / mi) +180ft 4:50 / mi

commute

Cycling intervals (spin class) 54:44 [3] 18.0 mi (3:02 / mi)

noon class was fine but hip didn't feel great. i started 5:30pm class but didn't really ride because of it.

Monday Jul 13, 2009 #

Strength Training 20:49 [2]

prehab and rehab with 1 round of 2x weight exercises. felt ok but rushed.

Running intervals (elliptical) 4:04 [4] 0.5 mi (8:08 / mi)

warmed up with 2 intervals of tabata - i thought the efx machine was going to break.

hopefully more later tonight.

Cycling (road) 36:16 [1] 7.33 mi (4:57 / mi)

commuting

Saturday Jul 11, 2009 #

Cycling (road) 29:50 [1] 4.99 mi (5:59 / mi) +131ft 5:50 / mi

commuting

Cycling (road) 1:24:02 [3] 23.33 mi (3:36 / mi) +541ft 3:31 / mi

after the sounders game justin, krissy and i took to the road for a quick spin. justin kept on, krissy and i turned at seward park. so nice out. good times.

still in the boot for cycling.

C • Looking good 5

Friday Jul 10, 2009 #

Hiking 1:24:05 [2] 4.25 mi (19:47 / mi) +436ft 18:02 / mi

nice morning hike at discovery park with ellen. felt fine but ab/hip is still a little pissed. actually the ab feels fine but the hip crease doesn't feel right.

Hiking 28:07 [3] 1.8 mi (15:37 / mi) +581ft 11:58 / mi

just wanted to go 1,000 ft on the day so i hiked up 500 ft of poo poo point. then watched the tour and made cory my gazpacho for lunch.

Thursday Jul 9, 2009 #

Note
slept:7.5 (rest day)

today's note - rest!

localized abdominal pain right on my hernia patch. new dr thinks my hip issues are hernia/patch related and not torn labrum. crushed my abs during yesterday's workout. they felt achey and the hip crease hurt on the ride home. today when i lift my legs it's very localized 6 out of 10 pain. not good.

dr & pt say: "chill the f*ck out!". ok ok.

C • not sure if.. 1

Wednesday Jul 8, 2009 #

Cycling intervals (spin class) 48:44 [4] 16.0 mi (3:03 / mi)
slept:7.0

6:30am spin class felt pretty good after a warm up. still wearing the boot to teach classes and don't ever think about it. the foot is healing nicely.

Strength Training 13:00 [2]

clams, bosu abc's, side leg raises, etc - prehab.

Cycling (road) 1:18:20 [2] 17.02 mi (4:36 / mi) +420ft 4:30 / mi

commute to dr and home and gym.

Strength Training 18:26 [4]

had two fit clients that i am friends with. they wanted me to work out WITH them. not just stand there and talk... so we got after it.
cory's 600s. got my time down and ed beat me by a minute probably.. military guys are fit sometimes.

Note

hip felt great after ultrasound today from will. however after cory's 600s it started to hurt again.

Tuesday Jul 7, 2009 #

Cycling tempo (road) 54:25 [4] 13.86 mi (3:56 / mi) +405ft 3:49 / mi
slept:8.0 weight:152lbs

hammered to dr appt cause i didn't wanna be late. hammered to spin because the dr appt ran waaay late. hammered home because i was hungry. it's that "yeah, i'm training hunger". =)

doesn't look like a tempo pace because:
1) i'm not fit.
2) city riding, lots of lights and stop signs. (but mostly #1)

Cycling (spin class) 45:10 [3] 13.0 mi (3:28 / mi)

taught a good one.

Cycling (road) 22:10 [3] 4.47 mi (4:58 / mi) +180ft 4:47 / mi

purposefully super easy ride to gym for personal training and to teach another spin class. just cruised. legs are kinda fried.

Monday Jul 6, 2009 #

Strength Training 13:22 [2]

side leg raise, clam shells, elastic band foot drills, etc. 3 sets.

Cycling (road) 18:33 [3] 4.5 mi (4:07 / mi) +160ft 3:59 / mi

was a bit late and hammered to work (as much as i could in a boot and a montrail hardrock), then just cruised home.

Running (elliptical) 17:17 [3] 2.0 mi (8:38 / mi)

not really running.. elliptical torture machine. just awful, but necessary. level 3 then 5 for the first mile. funny i worked for both of these and they are very slow miles! but that machine doesn't really know how to equate a mile. either way it's a great starting point for my return.
9:02 first mile
strength workout
8:15 second mile

C • Hardest workout ever! 2

Strength Training 30:31 [4]

4x rounds of 20 reps each - worked hard.

Bosu Balance - alphabet both feet
Stability ball roll outs w/knees on bosu
Stability ball leg curls
Wood Choppers
Leg lifts

Cycling (road) 14:19 [3] 3.18 mi (4:30 / mi) +249ft 4:11 / mi

between 1st and 2nd dinner i wanted to try out the shorty boot on the bike so i did a lil loop. found a couple of commuters that wanted to race up the hill. fun.

Sunday Jul 5, 2009 #

Hiking 32:36 [3] 2.1 mi (15:31 / mi) +509ft 12:38 / mi
shoes: 09 Hardrocks

my quick hike before the hike. up to tradition plataea by myself before meeting the crew to hike poo poo.

Hiking 1:29:01 [3] 5.0 mi (17:48 / mi) +1598ft 13:40 / mi
shoes: 09 Hardrocks

only copson made it out for the hike with me up poo poo and back down to where the paragliders live. beautiful day out there.

Saturday Jul 4, 2009 #

Cycling (road on mtn bike) 21:40 [2] 4.5 mi (4:49 / mi) +302ft 4:32 / mi

to gym to get the boot (gym was closed) then home to get other boot, then to matthew's to get road bike.

Strength Training 8:22 [2]

ran through some pre hab and a few other nick nacks.

Cycling 37:23 [3] 7.4 mi (5:03 / mi) +154ft 4:57 / mi

testing out boot on road bike. i can feel it more in the foot bc of the road vibration. mtn bike feels better. good lilttle jaunt - it's so nice out!

since i'm planning to ride to 4th of july fun i had to fight the urge to ride any longer. plus i was very hungry.

Cycling (road) 1:06:01 [3] 12.24 mi (5:24 / mi) +646ft 5:08 / mi

ride to disco to hang out with cool people for the 4th. then to gasworks to watch fireworks.

Friday Jul 3, 2009 #

Cycling (road on mtn bike) 40:00 [2] 5.0 mi (8:00 / mi) +200ft 7:42 / mi

gym and zoka.

Strength Training 35:24 [3]

had ADD in gym today:

3 rounds took 25 minutes

Spiderman climbs
Single leg deadlifts w/5lbs dbell
hip bridge leg curl
stability ball jack knives - one leg = tough
Alternating Arm & Leg Pushup Planks
Stability ball leg ups face down elbows on ground

then did weighted stab ball crunches, wood choppers and roman chair knee ups.. sweaty.

Strength Training 17:20 [3]

prehab
2nd round went back and added WYLIT, bosu abc's and 20 squats and angle lunges.

Cycling (road on mtn bike) 56:53 [1] 6.1 mi (9:20 / mi) +404ft 8:46 / mi

grandma and her panniers passed me.. and i'm ok with that.

Thursday Jul 2, 2009 #

Hiking (trail) 1:07:11 [3] 3.8 mi (17:41 / mi) +512ft 15:41 / mi
shoes: 09 Hardrocks

1st dr approved hike. good speed walking session at disco park. 512 ft of gain! whoa. great way to start my morning.

Cycling (road on mtn bike) 13:22 [2] 2.6 mi (5:08 / mi) +210ft 4:47 / mi

commute to meet krissy for some coffee shop work time. nice to get outta the house and work somewhere else.

Cycling (road on mtn bike) 27:00 [3] 4.5 mi (6:00 / mi) +210ft 5:45 / mi

commute to the gym to teach mtn athlete and spin.

Cycling (spin class) 52:22 [4] 18.0 mi (2:55 / mi)

worked pretty hard. hit my lactic threshold twice pretty hard.

Wednesday Jul 1, 2009 #

Cycling (spin class) 50:10 [3] 15.0 mi (3:21 / mi)

good spin class in the early am. foot felt fine and no ibuprofen. there was a point in class after a 30 sec hill interval where i thought "oh boy my quads are fried". =)

Strength Training 14:07 [2]

pre-hab: strength & balance

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