Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 7 days ending Nov 8, 2009:

activity

time

miles

+ft

Running

6:24:49

37.36

(10:18)

60.12

(6:24)

6770

Cycling

1:42:00

34.0

(3:00)

54.72

(1:52)

Strength Training

1:05:51

Yoga

1:00:00

Total

10:12:40

71.36

114.84

6770

averages - sleep:7.5

3:12

0:00

» now

Sunday Nov 8, 2009 #

Note
(rest day)

NSCA (national strength and conditioning association) fall clinic all day. legs felt fine this morning but then got more and more stiff the longer i sat. they are sore now.

foam rolled, then took a 12 min ice bath... it sucked, but i'm into it.

Saturday Nov 7, 2009 #

Running intervals (Orienteering) 1:11:01 [4] 7.19 mi (9:53 / mi) +200ft 9:37 / mi
shoes: 7.5 - 09 Hardrocks 1

COC sammamish park. downpour and muddy. got copson to join me!

i was a shit show. lots to improve on... wow. i prefer a larger course. these races are such a small scale it's crazy... and by crazy i mean i suck at it.

Running (trail) 2:01:19 [4] 7.47 mi (16:14 / mi) +4160ft 10:38 / mi
ahr:144 max:160 shoes: 7.5 - 09 Hardrocks 1

after O went out to mailbox peak. i love this mtn. steep and muddy, until 4000ft or so then it was snowy, steep and muddy...then just snowy and nasty at the top. i had great energy. knees ached on way down.

got to the summit in 1:20, ran down and to the parking lot in :41 mins.

Friday Nov 6, 2009 #

Running (trail) 1:29:22 [3] 10.0 mi (8:56 / mi) +1572ft 7:47 / mi
slept:7.0 shoes: 08 Hardrocks 8.5 Yellow

early morning cougar 10 with angleman and piper. temps dropped and a hail storm came through. the tshirt i was wearing wasn't sufficient protection. still freezing. felt ok, knee achey (which mean i'll change tomorrows planned training - sux).

Thursday Nov 5, 2009 #

Running (trail) 55:09 [3] 7.2 mi (7:40 / mi) +731ft 6:59 / mi
shoes: 08 Hardrocks 8.5 Yellow

5.7 mile outer loop to beach.. then some exploring. really asthmatic today, breathing was tough work. quads still sore.

Note

1hr massage today.

Strength Training 15:00 [3]

20rep ATW, then some 5rep LBs with the class.

Wednesday Nov 4, 2009 #

Cycling (spin class) 52:00 [4] 18.0 mi (2:53 / mi)

6:30am spin class - felt great.

Strength Training 23:11 [3]

10x hanging knee to elbow, 3 sets 5s 10x isometric adductor, 3x DOT Drill, 30 kettlebell cross clean & press, toe curls, 5sx10 isometric iliacus.

Tuesday Nov 3, 2009 #

Cycling (spin class) 50:00 [4] 16.0 mi (3:07 / mi)

taught a good noon spin class.

Strength Training 15:00 [3]

WYLIT, 3X Leg blasters (5,5,10) and some knickknacks.

Monday Nov 2, 2009 #

Running (trail) 47:58 [3] 5.5 mi (8:43 / mi) +107ft 8:34 / mi
slept:8.0 shoes: 08 Hardrocks 8.5 Yellow

run with dog and girl to liberty for a recovery run. beautiful, beautiful sun.

Strength Training 12:40 [4]

100s workout

100 cross body mtn climbers
100 arm haulers
100 pushups
100 stability ball jackknives

Yoga 1:00:00 [3]

great class at centered city w/mandy and scott teaching.

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