Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 7 days ending Jul 15, 2007:

	activity	#	time	miles		km		+ft
	Hiking	1	9:50:14	12.0	(49:11)	19.31	(30:34)	5548
	Running	3	9:01:00	42.23	(12:49)	67.96	(7:58)	4734
	Cycling	4	8:16:51	81.92	(6:04)	131.84	(3:46)	4370
	Yoga	4	4:00:00
	Strength Training	1	9:00
	Total	6	31:17:05	136.15		219.11		14652
averages - sleep:10.9 weight:147lbs

9:50

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Sunday Jul 15, 2007 #

Hiking (trail) 9:50:14 [4] 12.0 mi (49:11 / mi) +5548ft 34:13 / mi
slept:4.0

Hiking/Mt CLimbing: Climbed Mt. Daniels via the Lynch Glacier. We made a loop out of the day...took the trail from Mt Deception trail head north past Lake Hyas, Bushwhacked for 3+ hours 3 miles up to the Lynch glacier and 3K feet up...wow. Jumped on the Glacier, practiced our rope work and hit the summit at noon ~8,000 ft. Worked our way back via 3 massive glisades, peggy's pond and back down some switchbacks.

C • Hike 2

Saturday Jul 14, 2007 #

Cycling (trail) 2:36:07 [5] 22.0 mi (7:06 / mi) +3642ft 6:08 / mi
slept:5.0

TRIOBA 12 hour adventure race - mtn bike section, good climb where we slowly pulled away from the pack, loads of bike whacking. we were 1st into the TA by 13 minutes.

Running (trail) 4:05:12 [5] 12.0 mi (20:26 / mi) +1188ft 18:41 / mi

TRIOBA 12 hour adventure race. screwed up cp16, lost an hour and lost the race by 17 mins. placed 2nd. good amount of bushwhacking.

Friday Jul 13, 2007 #

Note
slept:8.0 (rest day)

got a good 8hrs of sleep last night. no body issues, feel good, ready to rock the trioba 12hr. i love adv racing.

Thursday Jul 12, 2007 #

Yoga (SMB Flow) 1:00:00 [3]
slept:8.0 weight:147lbs

good class. didn't like lifting my legs cause i can feel it in ab/groin injury. however situps didn't bother it... this is usual.

Cycling (spin class) 51:53 [3] 16.5 mi (3:09 / mi)
ahr:120 max:155 slept:8.0 weight:147lbs

good spin class but i ate too close to it. plus the stereo didn't work so i had no music. it was my regulars so they didn't really care actually. we were able to discuss lots of cycling topics which was fun. i couldn't get my heart rate up, i think because i was too full.

Cycling (road) 21:01 [2] 4.29 mi (4:54 / mi) +148ft 4:45 / mi
slept:8.0 weight:147lbs

easy commute to teach spin, then to qfc for some veggies. nice out there.

Wednesday Jul 11, 2007 #

Cycling (road) 1:57:48 [1] 9.12 mi (12:55 / mi) +10ft 12:54 / mi
slept:5.0

super easy ride around the greenlake while coaching client ran two loops. the 6.4 miles was her longest run EVER!! she is awesome.

Cycling (spin class) 54:07 [4] 18.0 mi (3:00 / mi)
ahr:132 max:159 slept:5.0

great spin class, hot as balls.

Cycling (road) 31:55 [3] 6.44 mi (4:57 / mi) +561ft 4:35 / mi
slept:5.0

ride to teach spin class, then up queen anne and back around. easy pace, just nice to be outside.

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

did a great variation of pigeon that i need to remember. reaching out with hands, pulling them back two inches and pushing back. then opposite hand as knee in front wraps around to thigh.

Tuesday Jul 10, 2007 #

Note
slept:7.0

i was too tired to get my last 12 miles in last night. up at 5:30am today after only 4 hrs of sleep for a 6am coaching session. didn't have coffee, and went right back to bed when i got home for 3 more hours = 7hrs of sleep!

my body feels really good. although my diet needs to improve.

Cycling (road) 1:04:00 [1] 5.57 mi (11:29 / mi) +10ft 11:28 / mi
slept:5.0

easy ride while coaching client ran greenlake loop. intensity of 0.

Running (trail) 2:26:42 [3] 13.87 mi (10:35 / mi) +2664ft 8:57 / mi
ahr:130 max:157 shoes: 07 Odyssey 2 Green 8

good easy run, with a few harder efforts. ran every hill and had a good spring in my step. groin/ab injury didn't bother me too much, but i felt it on occassion. ran the seattle running company 13 mile loop with a couple detours. ran with two big bottles in handhelds.

120-154
inside 1:54, over 1 min 40 sec, below 26min

2870 ft/hr ascent
3100 ft/hr descent

montrail odyssey oh how i love thee. the tryout for my 50 mile shoe continues. today the odyssey scored big points because it has a forefoot gel pad, it's lower to the ground, but wider than the highline (who had been winning).. and most importantly it's only 12oz! booyaa. just a few more tryouts before my 50 mile pct run july 28th. really just one more big one, on sunday i'll run 40 or so in the odyssey and know for sure.

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

Running (road) 17:00 [3] 1.68 mi (10:07 / mi) +135ft 9:24 / mi
ahr:120 max:146 shoes: 06 Odyssey 1 Red 8

ran to and from yoga class.

Monday Jul 9, 2007 #

Running (road) 1:33:42 [3] 10.51 mi (8:55 / mi) +502ft 8:32 / mi
ahr:128 max:149 slept:8.0 shoes: Asics Gel Nimbus VIII - Road S

ran to b3, grocery store, and back around lake union. after probably 4 miles had a full pack.

i knew last run the ascics were toast. today the ball of my left foot hurt. they are being donated to salvation army tomorrow. it's all montrail from here on out - the odyssey is my new road shoe!..and trail shoe!

Running (road) 38:24 [3] 4.17 mi (9:13 / mi) +246ft 8:43 / mi
ahr:125 max:140 shoes: 06 Odyssey 1 Red 8

ran to yoga, qfc and home again. felt ok.

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

good class although my groin/ab injury bothered me the whole time. not good.

---

Note

was going to get 27 miles in today. only got 14.7 miles done.

i ate wrong. didn't feel like running road for 27 miles. although 14.7 isn't bad i guess. i just couldn't motivate tonight to hit the streets. instead i listened to my body and went to sleep. gotta 6am coaching session anyway.

Strength Training (high rep) 9:00 [3]

one set abs, shoulders then on set bis then home.

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