Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 7 days ending Jun 3, 2007:

	activity	#	time	miles		km		+ft
	Running	4	9:29:38	61.08	(9:20)	98.3	(5:48)	8097
	Cycling	5	8:42:48	114.22	(4:35)	183.82	(2:51)	2602
	Yoga	3	3:00:00
	Strength Training	2	33:23
	Total	7	21:45:49	175.3		282.12		10699
averages - sleep:18.4 weight:150.7lbs

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Sunday Jun 3, 2007 #

Cycling (road) 3:02:21 [1] 23.98 mi (7:36 / mi) +400ft 7:29 / mi
slept:7.5

ride with coaching client. not sure how to log these. i put the intensity all the way down to 0. but it kinda screws my times up.

what does the community think? how do i log a client ride where my heart rate barely moves for 3hrs?

C • its an interesting question... 5

Running (road) 14:18 [1] 1.46 mi (9:48 / mi) +89ft 9:16 / mi
ahr:122 max:132 slept:7.5 shoes: Asics Gel Nimbus VIII - Road S

super easy recovery run to trader joe's.

Running (road) 8:26 [1] 0.81 mi (10:24 / mi) +26ft 10:06 / mi
ahr:117 max:134 slept:7.5 shoes: Asics Gel Nimbus VIII - Road S

the run back from trader joe's w/backpack full of groceries.

Saturday Jun 2, 2007 #

Running (trail) 5:21:06 [5] 35.0 mi (9:10 / mi) +6562ft 7:47 / mi
ahr:149 slept:7.5 shoes: 07 Cont Divide Red 8.5

won the mt blanchard 33 mile ultra today. i actually ran about 35 miles. added 2 miles and about 800 feet to my day because i was heads down (idiot!). great day, felt great, no pains.. my climbing needs a lot of work. i was able to run just below my AT and it was challenging. on the big climbs i went over.

three 11 mile loops with 2,000 feet of gain per loop. great loops, 9 trail with 2 miles of road and an amazing view of the sound - literally stopped me in my tracks - and that takes a lot.

Friday Jun 1, 2007 #

Note
slept:7.5 (rest day)

stayed up way to late but got 7.5 hours in anyway. taking it easy and just hitting yoga. i was very tired last night after yesterdays training. today will be a great day off - lots to do!

knee feels good even after hard runs. i think i'll be all set for the 33 miles of mt blanchard tomorrow. i'm just going out to finish the distance, not race.

ab feels like it's almost healed although since i try not to use it, it might be hidden. anyway it's getting better.

ate waaay too much tonight, feel bloated.

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

Thursday May 31, 2007 #

Running (trail) 48:28 [1] 3.04 mi (15:57 / mi)
ahr:92 max:114 slept:5.0 shoes: Asics Gel Nimbus VIII - Road S

walk/run with coaching client around outter loop at greenlake. she ran the whole thing which is great!

this was a 1 on training intensity.

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

easy class with some hand stands against wall.

Running (road) 16:23 [3] 2.04 mi (8:02 / mi) +187ft 7:23 / mi
ahr:118 max:145 slept:5.0 shoes: Asics Gel Nimbus VIII - Road S

super easy jog down and back from yoga. felt tired on the way back. yoga slowed my roll today for sure.

Running tempo (trail) 36:02 [4] 4.9 mi (7:21 / mi) +446ft 6:46 / mi
ahr:149 max:167 slept:5.0 shoes: 06 Highlander Orange 8

ran the 5 mile loop, i think, the foot pod battery died so i'm going with 4.9. i wanted to run a steady 7:00 min/mile but won't know for sure until i go do the loop again. felt pretty good, it was fast and i suffered early until i got into a groove. was below my AT except for the climb up from the beach and i wasn't even trying to keep it below, i was just running the hill. great run, very nice out.

wore the highlander which i hope to be my 50k shoe - felt good but not a whole lot of support for this diehard hardrock lover.

Running 55:03 [3] 5.6 mi (9:50 / mi) +509ft 9:03 / mi
ahr:134 max:168 slept:5.0 shoes: 07 Nitrus Blue 8.5

second run with my coaching client max. great run, he ran really well hopefully keeping it under his AT most of the time.

Strength Training (high rep) 20:03 [3]
slept:5.0

did two excersise of shoulders before yoga.

after spin did bis, two excersise high reps.

Cycling intervals (spin class) 55:44 [4] 18.0 mi (3:06 / mi)
ahr:136 max:157 slept:5.0 weight:149.8lbs

good class not sure where my energy came from but i got 'er done!

Cycling (road) 12:37 [3] 2.04 mi (6:11 / mi) +187ft 5:41 / mi
slept:5.0

ride to and from teaching spin class.

Wednesday May 30, 2007 #

Cycling intervals (spin class) 52:00 [3] 18.0 mi (2:53 / mi)
ahr:136 max:157 slept:8.0

good hard class, lots of speed bursts from steady state.

Cycling (road) 1:42:45 [3] 22.44 mi (4:35 / mi) +1506ft 4:18 / mi
slept:8.0

ride to smb gym to teach spin class, then my magnolia loop and to get my car back from j & j collision. who would have thought that getting your car stolen would only cost you $1,300. great.

added my ride to tim's house and back for the nba conf finals.

Strength Training (high rep) 13:20 [3]
slept:8.0

did two excersise of 4 chest

Tuesday May 29, 2007 #

Running intervals (track) 17:20 [4] 2.5 mi (6:56 / mi)
ahr:160 max:174 slept:6.0 weight:151lbs shoes: Asics Gel Nimbus VIII - Road S

the plan was two 6:00/miles w/800 jogs. suunto footpod is setup perfect for mountain running but on flats it reads high so i came in over on both even though the watch was telling me i was running 5:45 - 5:50.

6:24 - 1st mile - 158avg/168max
4:45 - 800 jog - 133avg/162max
6:11 - 2nd mile - 169/174max

Running warm up/down (road) 25:38 [3] 2.98 mi (8:36 / mi) +105ft 8:19 / mi
ahr:130 max:154 slept:6.0 shoes: Asics Gel Nimbus VIII - Road S

ran to the track. then started to run around outter greenlake loop on way back but figured i'd just go home. i want to run a lot! but i have to take it easy. i am still healing, i need to do key workouts and let my body heal in between.

Running (road) 26:54 [3] 2.75 mi (9:47 / mi) +174ft 9:14 / mi
ahr:128 max:156 slept:7.0 shoes: Asics Gel Nimbus VIII - Road S

just a quick one out to gasworks and back. i was going to run around the lake bc it's so damn nice out but i thought i felt the knee a couple times so figured i'd play it smart.

Yoga (SMB Flow) 1:00:00 [3]
weight:151lbs

Cycling (road) 1:12:21 [2] 11.76 mi (6:09 / mi) +509ft 5:55 / mi
ahr:106 max:155 slept:6.0 weight:151lbs

easy ride with coaching client, teaching while i ride. plus to and from smb for yoga class.

Monday May 28, 2007 #

Cycling (trail) 45:00 [1] 18.0 mi (2:30 / mi)
slept:7.0 (rest day)

Whistler Bike Park
rode the lift 3 times at whistler with matthew before we had to leave. only took credit for 45min and it was a level 1 just downhill riding - a lot of great mtn bike skills training.

C • Were you up there with seegs a... 2

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