Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 7 days ending Nov 18, 2007:

	activity	#	time	miles		km		+ft
	Cycling	7	5:40:47	87.74	(3:53)	141.2	(2:25)	2077
	Yoga	5	5:21:14
	Running	3	3:28:36	23.28	(8:58)	37.47	(5:34)	892
	Hiking	1	3:21:16	7.0	(28:45)	11.27	(17:52)	4180
	Strength Training	4	37:28
	Total	7	18:29:21	118.02		189.93		7149
averages - sleep:27 weight:152.5lbs

4:37

0:00

» now

Sunday Nov 18, 2007 #

Cycling (road) 11:32 [2] 2.11 mi (5:28 / mi) +177ft 5:04 / mi

to and from yoga this morning.

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

Strength Training (high rep) 4:39 [3]
slept:8.0

did chest while waiting for yoga.

Saturday Nov 17, 2007 #

Cycling (road) 1:55:21 [3] 27.86 mi (4:08 / mi) +430ft 4:05 / mi
ahr:115 max:146 slept:8.0

great burke gilman ride with kimberly. started in the rain and it pretty much let up as we rode.

quads were sore from yesterday's mailbox downhill with 30 lbs pack. so this was a perfect easy recovery spin. just what the legs needed.

Yoga 21:14 [2]
slept:8.0

home yoga session.

Friday Nov 16, 2007 #

Hiking (trail) 1:57:16 [4] 3.5 mi (33:30 / mi) +4180ft 15:43 / mi
ahr:130 max:152 slept:6.0 shoes: Montrail Hardrocks 2 (8)

thwarted! damn this weather. we were supposed to do a ski tour of rainier = rain. so we switched to table/ptarmagin ridge = 1 inch of rain! the freezing level is dropping but was up around 7,000 last night and mass precip. sux.

so steve and i made the best of the day and headed for mailbox peak. this is just the uphill part. i probably had a 30 pound pack with one 120oz bladder, one 100oz bladder, two water bottles of nuun and all the extra gear i could think of in my pack. i felt like i was working hard but the heart rate averaged mid zone 2.

knees felt fine, left groin/hip didn't feel right.

steve won't be able to walk tomorrow.

Hiking (trail) 1:24:00 [3] 3.5 mi (24:00 / mi)
ahr:106 max:131 slept:6.0 shoes: Montrail Hardrocks 2 (8)

coming back down mailbox with a heavy pack. knees and everything felt fine even with the load.

Cycling (road) 11:18 [2] 2.05 mi (5:31 / mi) +177ft 5:06 / mi
slept:6.0

ride to and from gym for yoga.

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

just barely made it to this one and it was great after mailbox.

Strength Training (high rep) 5:04 [3]

did 3 sets of biceps.

Thursday Nov 15, 2007 #

Note
slept:8.0

today i feel really good. got a good nights sleep. my chest is still sore from monday's weights. it had bee a long time since i had bench pressed. no soreness or issues from the bike or run intervals yesterday. very promising. just need to let this right hip/groin heal up and i'll be perfect.

Running (road) 15:14 [2] 1.62 mi (9:24 / mi) +187ft 8:29 / mi
slept:8.0 shoes: 06 Odyssey 1 Red 8

run to and from gym for yoga. nice and easy... although it was raining i quite enjoyed the mild temperature and the smells. very nice.

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

great class, right hip felt a bit better actually.

Strength Training (high rep) 4:25 [3]
slept:8.0

did 3 sets, high reps, tris after yoga for something to do, then had to run home and feed my face.

Cycling (road) 11:18 [2] 2.05 mi (5:31 / mi) +177ft 5:06 / mi
slept:8.0

ride in the nasty to and from teaching spin at the gym.

Cycling intervals (spin class) 54:28 [4] 18.0 mi (3:02 / mi)
ahr:150 max:171 slept:8.0

hr data always seems high, but it could be that i was de-trained for more than two months... really not sure.

C • so i have now taught 2 spin... 2

Running (road) 54:43 [3] 5.56 mi (9:50 / mi) +180ft 9:33 / mi
ahr:128 max:148 slept:8.0 shoes: 06 Odyssey 1 Red 8

i like this weather for some reason so i ran around greenlake to get outside.

i had wicked acid reflux tonight, never had it that bad before. should have waited a bit longer after my last meal to run bit it was already 11pm so i went out anyway.

at about 3 miles my left groin started to have shooting pain. i stopped and walked for 5 min then ran the rest of the way home just fine. both sides of the groin are still not healed up.

Wednesday Nov 14, 2007 #

Cycling (road) 9:28 [2] 1.88 mi (5:02 / mi) +197ft 4:35 / mi
slept:7.0

ride to and from gym to teach spin class.

Cycling (spin class) 55:33 [4] 18.0 mi (3:05 / mi)
slept:7.0

awesome spin class.. worked 'em good. once again, more than one compliment after class about how much they love it!

it's funny. when my training volume/effort is low - my spin class improves. when i'm worked from my own training - spin class suffers.

Running (road) 23:44 [3] 2.3 mi (10:19 / mi) +112ft 9:52 / mi
slept:7.0 shoes: 06 Odyssey 1 Red 8

run to and from my greenlake track workout.

C • Track 2

Running warm up/down (track recovery) 15:37 [2] 1.5 mi (10:25 / mi)
slept:7.0 shoes: 06 Odyssey 1 Red 8

10:24 1600 warmup
2:21 400 recovery
2:52 400 recovery

15:37 total easy running 1.5 miles

Running intervals (track) 18:51 [4] 3.0 mi (6:17 / mi)
slept:7.0 shoes: 06 Odyssey 1 Red 8

10:24 1600 warmup
6:19 1600
2:21 400 recovery
6:12 1600
2:52 400 recovery
6:20 1600

i could feel the right ab a bit, and the hips are still not great but getting better. the right hip/groin seems to be the worst for sure.

18:51 mile repeats 3 miles

15:37 total easy running 1.5 miles

Tuesday Nov 13, 2007 #

Note
slept:6.0 (rest day)

today i'm taking off. yes i know i just took sunday off, but it's the off season and i'm turning over a new leaf.

i will stay active, but not train today. yoga and walking.

Cycling (road) 41:31 [2] 8.37 mi (4:58 / mi) +581ft 4:39 / mi
slept:6.0 (rest day)

rode to and from 7am yoga. it was packed, i was late.. that part sucked.

2nd lil ride to 6:30pm yoga class.

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

my hips are a mess, especially the right one.

my shoulders and especially my chest are tight and sore from the weights yesterday.

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

felt pretty good but my right outter hip needs something. it doesn't hurt when i run or ride. but it's not happy.

Monday Nov 12, 2007 #

Cycling (road) 30:18 [3] 7.42 mi (4:05 / mi) +338ft 3:55 / mi
ahr:146 max:166 slept:8.0

rode to gym and grocery store. sort of got and took off on the uphills and tried to ride a bit faster than normal. my heart rate was way high holding 20 mph... i guess i'm still slow - but it was fun! it was wet and dangerous out there with all the leaves.

no ab pain at all. i'm in the clear as far as riding goes. we'll see how running feels later.

almost got killed today by a truck pulling a u-turn that didn't look.. fucker.

Strength Training (high rep) 23:20 [3]
slept:8.0 weight:152.5lbs

i love lifting weights. got a good pump today. arnold would be proud.

C • This explains it. 1

Running (road) 1:20:27 [3] 9.3 mi (8:39 / mi) +413ft 8:18 / mi
slept:8.0 weight:152.5lbs shoes: 06 Odyssey 1 Red 8

run to rei via westlake and then back by finishing the lake union loop. longest run in a long time. felt good. i could feel the right ab a bit. both front hips/hip flexors didn't feel great. right one was much worse, felt kind of groin"ish" as well.

i will try to take tomorrow off.

hr data was flakey... i wish i had a max of 193.

« Earlier | Later »