Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 7 days ending Apr 27, 2008:

	activity	#	time	miles		km		+ft
	Running	5	4:12:00	26.62	(9:28)	42.85	(5:53)	5131
	Skiing	1	3:59:49	12.0	(19:59)	19.31	(12:25)	2211
	Cycling	2	3:40:24	55.48	(3:58)	89.29	(2:28)	1677
	Yoga	3	2:06:54
	Strength Training	4	1:12:11
	Total	6	15:11:18	94.1		151.45		9019
averages - sleep:6

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Sunday Apr 27, 2008 #

Cycling (road on mtn bike) 2:22:00 [2] 35.0 mi (4:03 / mi) +427ft 4:01 / mi

road bike is f'd up. took mtn bike out for a ride w/kimberly to seward and then some. i felt great pushing the mtn bike with the loud tires. perfect riding temp, but where did that sun go!?

Yoga 6:54 [1]

quick poses before tester run. hip feels good. we'll see.

Cycling (road on mtn bike) 11:00 [2] 2.4 mi (4:35 / mi) +174ft 4:17 / mi
ahr:109 max:139

quick errand ride because after yoga my hip no longer felt like a "tester run". boo hoo. =(

Strength Training (high reps) 21:06 [3]

quad extension on right leg (it's still uneven from meniscus surgery years ago). pt thinks it could be part of my hip problems.
30lbs for 30, 35, 32

hip abduction machine, 30lbs i think.

Strength Training (core) 22:45 [3]

did cheryls core plank set. 2x through at 1min each.
pushup plank
elbow side
reverse plank
elbow other side
regular elbow plank... repeat without rest

also added hanging knee lifts 3 sets at 20reps, ab twist machine 3 sets

standing hip rotation with ball of foot wrapped around a elastic band

shoulders on ball knee ups, then standing right knee up (hip flexor) with 30lbs on cable machine.

342
650
1213

Running (road) 3:45 [2] 0.39 mi (9:30 / mi)
shoes: 07 Montrail Odysseys sz8.5 cut

ran a bit during errands bc i'm impatient and walking wasn't fast enough for me! hip felt great, mortons was talking to me.

C • dude, do you wear your foot... 1

Note

walked 4 miles or so doing errands.

Saturday Apr 26, 2008 #

Skiing (alpine touring) 2:01:01 [2] 6.0 mi (20:10 / mi) +2001ft 15:20 / mi
ahr:110 max:156 slept:6.0

uphill at everyone elses pace... super easy. i broke trail the whole way too, but we weren't moving that fast. this is just the skin up to the saddle next to pinnacle peak.

i got caught in an avalanche today. 80 foot wide consolidated slab with a 2 foot crown. very very very very scary. more in the blog and video.

we planned to ski rainier but we knew with the weather conditions on the south side (were people ski) would be dangerous. so we skied the saddle by pinnacle peak in the tatoosh range.

C • Avi 1

Skiing (dh) 1:58:48 [1] 6.0 mi (19:48 / mi) +210ft 19:10 / mi
ahr:110 max:156

downhill and traversing part of the day. beautiful day but with all the sun by 11am it was very dangerous. we saw slides on all aspects... crazy shit.

Strength Training 8:35 [1]

3 sets each: right leg
50 clam shells
30 leg raises
50 quad contractions

Friday Apr 25, 2008 #

Running (road) 12:29 [3] 1.6 mi (7:48 / mi) +210ft 6:56 / mi
shoes: 08 Montrail Streak 8 Bl 01

run to and from yoga... felt that hop in my step today. although a bit higher up on my hip hurt a bit more than i expected.

hr data was way off.

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

everything felt fine. good to see duncan in my favorite yoga class.

Running (trail) 13:41 [2] 1.53 mi (8:57 / mi) +210ft 7:55 / mi
ahr:130 max:155 shoes: 08 Montrail Streak 8 Bl 01

tried to run cougar real quick before we leave for mount rainier but my hip hurt so i played it safe and turned around. sux.

Thursday Apr 24, 2008 #

Note
slept:5.0 (rest day)

interviews all day then flight back from slc to seattle. felt pretty good. mild soreness in quads.

ate great all day until i got home at midnight - i'm an ass.

C • Interviews? 3

Wednesday Apr 23, 2008 #

Running (trail) 2:10:19 [4] 13.2 mi (9:52 / mi) +3301ft 7:59 / mi
ahr:140 max:161 slept:8.0 shoes: 08 Montrail Streak 8 Bl 01

ran out by the university of utah with metlzer. starting at elevation and i felt pretty good, although on the drive out there i would have rather napped than run. trying to keep up with the speedgoat is always fun, especially when injured! i did fine although i added probably .2 of mile taking a wrong turn at one point. great day, cooler and a bit of rain. a couple of awesome 1,000ft extended climbs in there.

like night and day with my hip! no insert made a huge difference in my hip. although the glute has some healing to do still (obviously) it didn't hurt like it has since starting to run with the insert. pt suggestion was a bad idea in the end.

broken sleep but got a good amount of it.

Strength Training (core) 11:35 [3]

ATW for 30 reps. did all except pushups (then forgot to do them later). shoulders got tired on the bridge leg lifts so i sped up and only held the last 5 or so for 1 second, not two.

Tuesday Apr 22, 2008 #

Running (trail) 1:23:45 [3] 9.0 mi (9:18 / mi) +1201ft 8:16 / mi
ahr:119 max:142 slept:5.0 shoes: 08 Montrail Streak 8 Bl 01

run with meltzer out of sandy utah, little cottonwood canyon. starting at 4,000ft or so. ran bonneville shoreline trail. awesome, sunny and warm! shorts and a t-shirt.. could have gone shirtless! wow. hip felt fine on way out, hurt a bit on way back. not too bad. just have to run one more day then i can rest until weekend where we'll hopefully ski rainier.

up at 5:20am with probably 5hrs of sleep. slept on the plane a bit.

Note

decided the pain increased when i added the extra insole to my right shoe. so tonight i removed the insole lift. i'll see how the next few days go and hopefully that helps it.

Monday Apr 21, 2008 #

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

great class, just what i needed. hip didn't bother me at all, but i can feel it's just not right.

Running (road) 8:01 [1] 0.9 mi (8:55 / mi) +210ft 7:18 / mi

didn't want to run but i was a bit late for yoga. after the first downhill steps which felt weird on the glute.. the rest of the way was fine.

Strength Training (core) 2:10 [3]

knees up twisting crunches after yoga class.

Strength Training (high reps) 6:00 [3]

non stop triceps and biceps reps of three.

Cycling (road) 53:20 [3] 14.94 mi (3:34 / mi) +866ft 3:23 / mi
ahr:129 max:161

got a late start for this loop to nuun and then back to ballard for a 2:30pm appt. made it but had to ride hard. my rear derailluer cable broke so i had essentially a fixed gear and i was pushing it hard. last 15 minutes from nuun to ballard i had probably 25lbs of nuun in my expedition pack.

Note

90 minute massage. she worked my glute muscle issue.. john cougared me baby... it hurt so good.

Cycling (road) 14:04 [1] 3.14 mi (4:29 / mi) +210ft 4:13 / mi
ahr:107 max:124

the ride home from massage. my massage theropist doesn't like it when i ride or run to and/or from the session. so i rode super easy with the one hard gear i had. i even walked the last block of hill oncei dropped to 30 rpms.

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