Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 7 days ending May 27, 2007:

	activity	#	time	miles		km		+ft
	Running	6	11:20:16	62.42	(10:54)	100.46	(6:46)	10069
	Yoga	5	5:45:00
	Cycling	3	5:44:00	75.41	(4:34)	121.36	(2:50)	1398
	Total	7	22:49:16	137.83		221.82		11467
averages - sleep:19.6 weight:150lbs

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Sunday May 27, 2007 #

Running (trail) 3:58:03 [3] 20.29 mi (11:44 / mi) +2969ft 10:18 / mi
ahr:125 max:158 slept:7.5 shoes: 05 Hardrock 1 8.5

started at the hotel and ran to alta lake park, crossed the street and headed up whip me spin me to get to rainbow lake trail. up rainbowh lake trail, downed trees and mass snow turned me around, it wouldn't have been a run had i kept going. back down and up trail that wasn't on my map but was on the maps at trail. out binty's high trail then down rick's roost, mandatory suicide and mel's dilemma to alta lake road. from there i made a big loop back through alta lake park but then back on a river runs through it and back to blackcomb.

started out suuuper slow and didn't feel very good. climbed slow but consistent and after about 45min i was feeling good. felt my patella on my left knee. my right knee i could feel after a couple hours but it didn't hurt, i could just feel it. the ab wasn't great but not too bad. on river runs through it i slipped a couple times and felt the ab - but now after it's fine. icing both.

C • Training trip 1

Running (trail) 1:14:42 [3] 7.02 mi (10:38 / mi) +545ft 9:55 / mi
ahr:121 max:137 slept:7.5

stuffed my face and iced.. then ran a 7 mile lost lake loop (s) with matthew (who i'm coaching to run his first marathon), to the iga grocery store and back. felt fine, knee started to ache the last couple of miles.

Saturday May 26, 2007 #

Yoga (SMB) 1:00:00 [3]
slept:7.5 (rest day)

good easy flow yoga w/dani. my body feels good. happy with how i feel after yesterdays 17 trail miles. even forgot to take ibuprofen this morning and have no knee pain (!!). wow.

taking today off because i'm going to whistler tonight to get some real training done. can't wait.

Friday May 25, 2007 #

Running (trail) 2:25:52 [4] 13.21 mi (11:03 / mi) +2218ft 9:32 / mi
ahr:125 max:155 slept:8.0 weight:150lbs shoes: 05 Hardrock 1 8.5

an easy run out at cougar (13.2 miles w/2218 ft of gain). i've been dreaming about getting back out there. just went out, didn't really pay attention to where i was, kinda got lost for a bit but made it back no problem when i started to focus on it. i was also able to stay below my AT the whole run.

i think i felt the knee a bit here and there. mostly on the uphills, which is weird bc it used to be the flats and downhills. anyway it felt ok but i'm not running tomorrow so i can get after it in whistler!!

Running (trail) 30:39 [3] 3.65 mi (8:24 / mi) +256ft 7:52 / mi
ahr:129 max:150 slept:8.0 weight:150lbs shoes: 05 Hardrock 1 8.5

run at discovery park with coaching client after my cougar run and an americano!

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

dani flow yoga class - fell asleep at the end.. then went out into the bright light and tried to lift weights - i stood there for a while thinking about what i needed to do. then went home.

Thursday May 24, 2007 #

Running tempo (trail) 22:41 [4] 3.25 mi (6:59 / mi) +69ft 6:51 / mi
ahr:152 max:158 slept:7.0 shoes: Asics Gel Nimbus VIII - Road S

Baseline below AT run around outter loop at greenlake. gotta start tracking progress! should have had a few easy days before this but whatever. felt good, seems like i can run 6:20-6:30/min mile just below my AT. foot pod was a bit high mileage however it read 3.55 instead of the 3.25.

ab and everything felt great. i'm so excited and it's so sunny out there!!!

C • That's FAST 1

Running warm up/down (road) 25:50 [3] 2.9 mi (8:54 / mi) +95ft 8:38 / mi
ahr:124 max:144 slept:7.0 shoes: Asics Gel Nimbus VIII - Road S

run to and from greenlake for threshold run.

Cycling intervals (spin class) 55:12 [4] 19.0 mi (2:54 / mi)
ahr:133 max:153 slept:7.0

tried to keep it calm. knee doesn't hurt, but i'm on ibu and i think it feels a bit different so i'm trying to chill a bit and assess.

Running (road) 3:00 [3] 0.3 mi (10:00 / mi) +200ft 6:08 / mi

ran a bit to and from teaching spin class with heavy pack on.

Cycling (road on mtn bike) 1:41:56 [3] 15.02 mi (6:47 / mi) +230ft 6:41 / mi

rode to matthew's on road bike, picked up mtn bike for skillz drillz with coaching client. took 2 miles off bc bike computer seems high.

Wednesday May 23, 2007 #

Running (road) 17:19 [3] 2.0 mi (8:39 / mi) +118ft 8:12 / mi
ahr:122 max:139 slept:8.0 weight:150lbs shoes: Asics Gel Nimbus VIII - Road S

just a nice easy road run. it's been a long time since i've done this. still a bit tight, but much better than yesterday. no knee pain but my ab hurt a little bit - damn!

foot pod seemed off, gmap'd it and recalibrated.

Note
slept:8.0 weight:150lbs

massage today - she said left hamstring seemed worse than right. calfs, it bands and hamstrings got worked! ellen is the best in the biz.

Cycling (spin class) 54:01 [4] 19.0 mi (2:51 / mi)
ahr:133 max:167 slept:8.0

great class - lots of energy. i then rode to massage and home.

Cycling (road) 33:37 [3] 6.41 mi (5:15 / mi)
slept:8.0

rode to teach spin class then to massage in ballard then home.

Yoga (SMB) 1:00:00 [3]
slept:8.0 weight:150lbs

yoga for back class - good class

Running (road) 8:53 [3] 1.1 mi (8:05 / mi) +200ft 6:53 / mi
slept:8.0 weight:150lbs shoes: Asics Gel Nimbus VIII - Road S

ran home from yoga - felt good.. tight calfs.

Tuesday May 22, 2007 #

Running hills (trail) 1:48:17 [4] 8.2 mi (13:12 / mi) +3399ft 9:29 / mi
ahr:138 max:167 slept:6.0 weight:150lbs shoes: 05 Hardrock 1 8.5

run up mt si with coaching client. we made it to the bench in 1:00:57 - not bad. i ran her pace and it was fine bc i haven't done that run since november and i wasn't breathing well bc i had dairy yesterday (asthma/allergies). didn't feel the knee on the way up. to save my knee we ran down super easy. by the end on the way down i think i could feel the knee a bit. it's fine now and i'm icing.

Yoga (SMB) 45:00 [3]

7am yoga i was 15 mins late - headed out to mt si with client after class. great way to start the day but i need to go to bed earlier!

Cycling (road) 1:17:59 [1] 11.86 mi (6:35 / mi) +928ft 6:07 / mi
ahr:100 max:149

super easy ride with coaching client -

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

flow yoga with dani

Cycling (road) 21:15 [2] 4.12 mi (5:09 / mi) +240ft 4:53 / mi
slept:6.0 weight:150lbs

rode to yoga, then fred myer and back home... super slow - just commuting.

Monday May 21, 2007 #

Note
slept:6.0 (rest day)

i've moved my blog here

Yoga (SMB) 1:00:00 [3]
slept:6.0 (rest day)

flow yoga class pretty good, stiff legs today.

Running (road) 5:00 [2] 0.5 mi (10:00 / mi)
slept:6.0 (rest day) shoes: Asics Gel Nimbus VIII - Road S

jogged a bit of both the to and from to yoga.

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