Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 7 days ending Dec 23, 2007:

	activity	#	time	miles		km		+ft
	Running	7	12:25:51	70.73	(10:33)	113.83	(6:33)	11683
	Cycling	4	5:22:12	67.7	(4:46)	108.95	(2:57)	2303
	Yoga	3	1:31:22
	Strength Training	4	1:11:57
	Hiking	1	17:33	1.3	(13:30)	2.09	(8:23)
	Total	7	20:48:55	139.73		224.88		13986
averages - sleep:24.1 weight:152lbs

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Sunday Dec 23, 2007 #

Running long (trail) 3:18:55 [3] 15.32 mi (12:59 / mi) +4619ft 10:06 / mi
ahr:139 max:166 slept:6.5 shoes: 07 Odyssey 2 Green 8

run from chirico trail (paraglider landing) in the tiger mtn area with justin angle and scott jurek. good times. they were both tired from other training so i was the one slowing down for them. everything felt great. we ran fewer miles than i had hoped. going to get out for more miles later on my own.

Running tempo (trail) 22:23 [4] 3.03 mi (7:23 / mi) +400ft 6:34 / mi
slept:6.5 shoes: 07 Odyssey 2 Green 8

waiting for car toys, headed over to discovery park for a tempo loop. felt good, i pegged my tempo pace pretty well by percieved exersion. but my actual pace seems shockingly slow - i guess i'm still in winter shape. had loads of energy even after the 15 miles at tiger.

couldn't find my hr monitor in the bag and i was in a rush, but that data would have been nice for my first tempo run of of this season.

Running (road) 47:02 [2] 4.75 mi (9:54 / mi) +331ft 9:17 / mi
slept:6.5 shoes: 06 Odyssey 1 Red 8

ran to matthew/chantrelle's house for dinner. ran back past fred myer and home with groceries.

Running (road) 37:38 [3] 4.01 mi (9:23 / mi) +121ft 9:07 / mi
slept:6.5 shoes: 06 Highlander Orange 8

not sure exaclty why, but today i had more energy than any other day i can remember.

this was a nice jog part way around outter greenlake loop to get my week to over 70 running miles. next week 80+, then a rest week.

Saturday Dec 22, 2007 #

Running (road) 16:22 [2] 1.54 mi (10:38 / mi) +161ft 9:40 / mi
ahr:122 slept:7.0 shoes: 06 Odyssey 1 Red 8

run to gym for yoga, run back with full backpack of groceries.

need more sleep!

Friday Dec 21, 2007 #

Running (trail) 2:51:08 [4] 16.0 mi (10:42 / mi) +3045ft 9:04 / mi
slept:5.0 shoes: 07 Odyssey 2 Green 8

5:30am wake up for cougar run with justin, jeff and tom. planned on 20 from coal creek - it needed to be a fast 20 since justin had to get back. but coal creek is washed out and there were workers there working on it. so we did an good 16, ran a 3 mile loop while we waited for jeff, then the 13 mile loop up wilderness peak and back.

felt ok, not great, justin was tired, and jeff was slow so we ran a bit slower overall today. fine with me. my ab was a bit bothered after 1:30. might because of the ab workout i did yesterday.

Hiking (road) 17:33 [2] 1.3 mi (13:30 / mi)
shoes: 06 Odyssey 1 Red 8

walk commute to and from coaching client meeting at peet's coffee. i ran a bit of this but in jeans i won't count it.

Thursday Dec 20, 2007 #

Running (road) 17:13 [2] 1.54 mi (11:11 / mi) +167ft 10:08 / mi
ahr:122 max:136 slept:7.0 weight:152lbs shoes: 06 Odyssey 1 Red 8

run commute to and from gym to teach spin class with backpack and box to ship.. it's christmas!!

Cycling intervals (spin class) 56:22 [4] 16.0 mi (3:31 / mi)
ahr:140 max:166 slept:7.0 weight:152lbs

great class. had low energy all day but found some for this one. hammered. i am generally happy when my average is in the 140s.

Strength Training (core) 12:11 [3]
slept:7.0 weight:152lbs

did the "around the world 20". 20 reps this time, first was 15. good and hard. by the end my bicycles sucks and i can feel my right hernia. this happened both times. need to ease back into ab workouts, but this one is great! i love it.

Yoga 8:33 [3]
slept:7.0 weight:152lbs

ran through my standard poses after spin and the ab workout. needed just a lil bit of yoga since i'm so busy lately i can't get to classes.

Note
slept:7.0 weight:152lbs

1.5 hour nap today.

i was tired today from yesterdays training and general lack of sleep. spent the morning in the nuun office, came home and took nap. then worked more and headed to spin. i have to shed the guilt of a nap. every training book i've read has suggested napping when your training volume is high. so i have to get over it.

Wednesday Dec 19, 2007 #

Note
slept:6.0

ABS: monday i did my first real ab workout since surgery. it felt ok. last night i started to feel sore from it, and the right side was a bit agrivated. this morning i had a few sharp pains in it, but overall it feels good. but the pains/weird sensations scared me enough to make this note.

Running (trail) 1:33:30 [4] 9.87 mi (9:28 / mi) +1598ft 8:13 / mi
ahr:142 max:172 slept:6.0 shoes: 06 Highlander Orange 8

up at 5am, started in the dark. 10 miler at cougar w/justin and tom. windy and wet but fun and it cleared up after 40 mins or so. great run. energy was high and i had no trouble keeping up even on the extensive hill sections. maybe they were tired?

i could feel abs during the run. probably irritated from yesterdays ab work.

Running (road) 13:42 [2] 1.44 mi (9:31 / mi) +171ft 8:33 / mi
slept:6.0 shoes: 06 Odyssey 1 Red 8

commute run with backpack to and from the gym to teach spin class.

Cycling intervals (spin class) 59:38 [4] 16.0 mi (3:44 / mi)
ahr:137 max:164 slept:6.0 weight:152lbs

great up beat spin class - i mixed it up a lot today.

Strength Training (cross fit) 1:37 [2]
slept:7.0 weight:152lbs

quickly did 10 reps of each cross fit "Angie" workout. my chest and abs are a bit sore from yesterdays weights and mondays ab workout so it was just to see how this would feel. my pullups are a joke! i used to be good at these and now, not so much.

Pull-ups
Push-ups
Sit-ups
Squats

Yoga (core) 9:12 [3]

2sets 1 min plank
2sets 1min side plank

Yoga 13:37 [2]

ran though some good poses including pigeon which i needed bad. everything felt good. it's a lot different doing yoga on your own. i focused on holding for a certain number of breaths. it made me think about my breathing more than normal - i liked it.

Running (trail) 20:49 [2] 2.08 mi (10:00 / mi) +171ft 9:17 / mi
shoes: 07 Odyssey 2 Green 8

run with kim and jill before the wed night ride... in a downpour. distance is estimate.

Cycling (trail) 1:07:00 [3] 5.56 mi (12:03 / mi) +1115ft 10:08 / mi

great wed night ride in the downpour

Tuesday Dec 18, 2007 #

Cycling (road) 31:05 [2] 7.14 mi (4:21 / mi) +413ft 4:08 / mi
slept:8.0

commute to and from coaching session.

Running (road) 4:07 [2] 0.4 mi (10:17 / mi) +62ft 8:58 / mi
slept:8.0 shoes: 06 Highlander Orange 8

run from jill's to gym

Strength Training (med reps) 46:09 [3]
slept:7.0

chest, back, shoulders, bis, tris w/coaching client.

Running intervals (track) 22:40 [2] 2.25 mi (10:04 / mi)
slept:7.0 shoes: 06 Highlander Orange 8

Hart's December Track Sessions. Something I ate made me not feel so good... ran a little bit while coaching, but my belly didn't feel very good.

558 .52
247 .27
137 400
236 400
137 400
236 .22
527 800

in hindsight i'm glad i didn't beat myself up or push through this. it's still winter afterall.

Monday Dec 17, 2007 #

Running (trail) 42:53 [3] 4.62 mi (9:17 / mi) +495ft 8:26 / mi
ahr:130 slept:7.0 shoes: 06 Odyssey 1 Red 8

disco run with duncan - great to catch up.

Cycling (road) 1:48:07 [2] 23.0 mi (4:42 / mi) +774ft 4:33 / mi
slept:7.0

commute to, coaching session, commute home by 2x groceries stores.

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

good class, hips are tight.

Running (road) 37:29 [3] 3.88 mi (9:40 / mi) +341ft 8:55 / mi
slept:7.0 shoes: 06 Highlander Orange 8

run to gym for yoga, and back to grocery store to return bad turkey.

Strength Training (abs high rep) 12:00 [3]
slept:7.0

this is the first real ab workout i've done since surgery!

did the "around the world" ab workout without breaks and 15 reps. everything felt ok except the bicycle crunch which didn't feel good on the right side ab.

Note

took about a 1hr nap today.

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