Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 7 days ending May 6, 2007:

	activity	#	time	miles		km		+ft
	Yoga	5	4:55:00
	Cycling	3	3:49:13	56.78	(4:02)	91.38	(2:31)	837
	Hiking	2	3:42:50	13.76	(16:12)	22.14	(10:04)	2776
	Kayaking	2	1:38:43	8.63	(11:26)	13.89	(7:06)
	Running	4	1:36:05	9.26	(10:23)	14.9	(6:27)	308
	Strength Training	4	1:11:12
	Total	7	16:53:03	88.43		142.32		3921
averages - sleep:24.8 weight:149.1lbs

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Sunday May 6, 2007 #

Note
slept:8.5 weight:150lbs

knee injury: felt ok, but not perfect this morning - took 200mg ibuprofen. durning 10am yoga knee felt fine, and feels fine now after. after brief workouts and 32min of running knee feels fine. ice and stretching now.

C • 200mg ibuprophen.... 8

Yoga (SMB) 1:00:00 [3]
weight:150lbs

good class, felt great. kinda tight hamstrings. knee felt fine.

Running (road) 4:40 [3] 0.5 mi (9:20 / mi) +98ft 7:52 / mi
weight:150lbs

ran to get coffee in my crocks and i had no knee pain. maybe i run a bit more in the crocks? stamstad ran most of the john muir trail in his crocks - i thought that was crazy.. but if it helps i'll do anything. could have also been the 200 mg ibuprofen.

Running (road) 21:14 [3] 2.01 mi (10:34 / mi) +210ft 9:37 / mi
weight:150lbs

ran to and from the smb gym. knee didn't hurt at all really. thought i felt it once, and was suprised it didn't hurt. i ran very forefoot and slow to try and see how that felt. good i guess. i started to think i should go for a "real" run, maybe around the lake!.. then i remembered that is a bad idea. can't get ahead of myself.

Strength Training 6:58 [3]
weight:150lbs

bis - seated preacher: 12,10,6,12 super set with 10 hammer curls.

Running (elliptical) 5:51 [3] 0.7 mi (8:21 / mi)
weight:150lbs

ran out of time to even get one mile in on the elliptical - gym closes at 7pm on sunday i guess. sux.

Saturday May 5, 2007 #

Note
slept:6.0 (rest day)

knee injury: doesn't feel right today. stood for 4 hours at the time trial. walked 8+ miles to watch coaching clients martial arts test. although i got work done there and moved a bit after and felt great.. after the walk home it ached a bit.

Hiking (walk) 2:02:00 [3] 8.16 mi (14:57 / mi) +709ft 13:49 / mi
slept:6.0

walked up and over queen anne and back to poekoelan school for joseph's brown sash test and back. my knee was achey by the end of this.. damn it.

got some energy work from chantrelle on the knee which was nice.

started to play around, throwing kicks and punches moving in the animals.. then of course i was asked if wanted in on the fighting. had they needed one more round of flow fighting i would have gone in. even though i know he would have taken it easy on me - in hindsight i'm glad i didn't.

Friday May 4, 2007 #

Note
slept:8.0

knee injury: after last nights class it hurt to walk stairs again. this morning it's ok. no general pain but it doesn't feel right. i know if i ran or rode today it would hurt. kinda felt like it was on the verge of really hurting all day - good think i took the day off.

C • does it hurt to walk up, down ... 2

Yoga (SMB) 55:00 [3]
slept:8.0

Thursday May 3, 2007 #

Note
slept:5.0 weight:148.2lbs

knee injury: feels fine first thing. hike this morning made me "feel it" a bit.

diet: had a good morning but should have eaten more than the smoothie and shake. right now the almonds and raisins are going down too fast!

diet ended up being a joke, way over calories burned - starting over tomorrow.

Hiking 1:40:50 [4] 5.6 mi (18:00 / mi) +2067ft 13:21 / mi
ahr:108 max:151 slept:5.0 shoes: Montrail Hardrocks 2 (8)

this morning max and i hiked (only 1 minutes of running on flat) tiger summit #3 (exit 20 - high point way). felt no pain on the way up. at the top i could "feel it", but it was just a reminder not a real pain yet. popped two ibuprofens - then on the way down the first half i could feel it, however it wasn't bad. although i was super slow and deliberate.

teaching spin tonight so we'll see how it feels after that.

Strength Training (high rep) 7:35 [3]
slept:5.0 weight:148.2lbs

abs and one set of lats

Yoga (SMB) 1:00:00 [3]
slept:5.0 weight:148.2lbs

easy class but it was great for my sore shoulders.

Cycling (spin class) 55:26 [4] 19.0 mi (2:55 / mi)
ahr:124 max:152 slept:5.0 weight:148.2lbs

my knee hurt almost right off the bat... this sucks.

Running (elliptical) 13:31 [3] 1.01 mi (13:23 / mi)
ahr:110 max:119 slept:5.0 weight:148.2lbs shoes: Asics Gel Nimbus VIII - Road S

did 1 mile and knew the knee wouldn't feel good about it - guess what? it didn't.

Cycling (road) 15:49 [2] 2.39 mi (6:37 / mi)
slept:5.0 weight:148.2lbs

commute - rode to and from smb for yoga and to teach spin class.

Wednesday May 2, 2007 #

Note
slept:7.0 weight:150lbs

knee injury: this morning knee felt great, no pain or irritation. noon spin class felt good too, didn't notice it at all. the time off has done it well i guess. we'll see how if feels after tomorrow nights spin class.

diet: so far so good today. lots of fruit, no overdoing it... but i've been very busy today. kinda ran out of energy at the end of the day however i feel satiated. - ended the day under my calories burned.

Cycling (spin class) 1:00:00 [4] 19.0 mi (3:09 / mi)
ahr:137 max:171 slept:7.0 weight:150lbs

great class - i felt strong, didn't feel the knee. hit a 171 which is high for me.

Strength Training (high rep) 26:39 [3]
ahr:107 slept:7.0 weight:150lbs

18,16,14,12,18 - chest, shoulders, bis, tris.

Yoga (SMB) 1:00:00 [3]
slept:7.0 weight:150lbs

Cycling (road) 11:43 [2] 2.09 mi (5:36 / mi)
slept:7.0 weight:150lbs

10.7 mph avg
rode to and from smb to teach spin class.

Running (elliptical) 7:59 [3] 1.02 mi (7:49 / mi)
slept:7.0 weight:150lbs

ran one mile then had to get off, tired, bored with elliptical and ready to head home.

Tuesday May 1, 2007 #

Note
slept:7.5

knee injury: started to feel it last night after 45min on elliptical. this morning it feels fine. next race is just 19 days away! TRIOBA Sprint - sink or swim.

because of my knee i haven't lifted legs in a long time. today they are sore from lifting them yesterday.. feels great. i need yoga! however it think i might miss yoga for the nba finals.. they are faaaaantastic afterall.

Cycling (road) 1:26:15 [2] 14.3 mi (6:02 / mi) +837ft 5:43 / mi
slept:7.5

9.9 mph avg
rode to training session with max, then to kayak session, then to tim's house and home after nba playoffs - great game, dallas pulled it off in the end - boo.

knee felt fine all day. still kinda feels weak, even when it's good.. but maybe that is all in my head. i'm glad i've been taking it easy on it because i have to teach spin the next couple of days.

Kayaking tempo 30:28 [4] 2.8 mi (10:53 / mi)
ahr:132 max:149 slept:7.5

tempo in the kayak because i only had 30 min or so. picked up the intensity, with a few drops to adjust.. the damn right foot peg keeps coming loose on boats M and J. anyway felt good, like i was moving fast. this would be my race tempo/hr during an 8 or so hour paddle in an adventure race.

Monday Apr 30, 2007 #

Note
slept:7.5 weight:148lbs

knee injury: feels ok this morning, no ibu yet. we'll see how it feels after elliptical today.

sickness: cough is pretty much gone.. feeling better now.

Kayaking 1:08:15 [4] 5.83 mi (11:42 / mi)
ahr:128 max:147 slept:7.5 weight:148lbs

did same route as usual, felt good from the day off yesterday.. and the wind at my back on the way out. then battled the wind on the way back in.

Strength Training 30:00 [3]
slept:7.5 weight:148lbs

did shoulders hi reps, then calfs and hamstrings. found this new machine to work the tibialis so did that too. knee felt fine the whole time.

Yoga (SMB) 1:00:00 [3]
slept:7.5 weight:148lbs

great vinyasa flow yoga class after lifting legs for the first time in a long time.

Running (elliptical) 42:50 [3] 4.02 mi (10:39 / mi)
ahr:125 max:144 slept:7.5 weight:148lbs

lifefitness elliptical machine on random level 7. ran while watching the nba finals. stopped when i could start to feell the knee.

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