Training Log Archive: CoachingEndurancIn the 7 days ending Jan 17, 2010:
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Sunday Jan 17, 2010 #
Running (road) 3:05:34 [2] 20.0 mi (9:17 / mi) +2293ft 8:22 / mi
slept:8.0 weight:142.6lbs shoes: 097501 Hardrocks
awesome run with roch from east canyon exit of i80 up the paved road to the snow road past affleck camp ground and turning at big mtn. on the way down we headed up emigration pass and then back the road to the car. lots of snow running up to big mtn but i think this was mostly road.
need a rest week, hip, foot and adductors all there at some point today.
142.6 and 6.6% body fat today.
need a rest week, hip, foot and adductors all there at some point today.
142.6 and 6.6% body fat today.
Yoga 19:36 [2]
Saturday Jan 16, 2010 #
Strength Training 20:16 [2]
weight:141.6lbs
randomly roaming around the gym doing exercises.
Cycling (spin class) 1:00:00 [2] 15.0 mi (4:00 / mi)
the teacher becomes the student. i could feel hip. have been feeling it since yesterday's run. not a lot of pain, but not happy. i didn't have the inclination to work hard in this class, but did here and there for a few minutes and at least got sweaty.
Note
weight:141.6lbs
141.6 lbs today and 6% body fat. i added my personal settings to scale finally so the readings should be more accurate.
adductors sore from yesterday but that is it. very nice.
adductors sore from yesterday but that is it. very nice.
Running (trail) 57:34 [3] 6.3 mi (9:08 / mi) +719ft 8:15 / mi
shoes: 098001 Hardrocks
i wanted flat so i ran birch hollow to elbow. gps said 5.3 which is wrong, maps says 6.2 miles (ran a bit extra).
i felt like i was moving quick, but not working hard at all. i didn't expect to feel this good, never out of breath. reading back to when i first got here on this same run 3 weeks ago i mentioned being out of breath right away and feeling like it was the altitude. if it was i am acclimatizing to it.
took foot falls twice and was dead on 90 ff/min.
i felt like i was moving quick, but not working hard at all. i didn't expect to feel this good, never out of breath. reading back to when i first got here on this same run 3 weeks ago i mentioned being out of breath right away and feeling like it was the altitude. if it was i am acclimatizing to it.
took foot falls twice and was dead on 90 ff/min.
Yoga 48:00 [2]
Friday Jan 15, 2010 #
Running long (trail) 5:59:42 [4] 31.0 mi (11:36 / mi) +5568ft 9:55 / mi
ahr:143 max:166 shoes: 097501 Hardrocks
inspired by a blog i ran this route as an out and back knowing full well there would be 4-5 miles of post holing, and there was. Mill D to Rattlesnake Gultch and back. Felt pretty good after essentially a rest day yesterday. i was able to keep the effort high with 2 low points likely from not eating enough.
Up Mill D to Dog Lake (33:54 146, 152 1,500asc)
Post Holing downhill to the top of Mill Creek Rd and Upper Big Water (1:10 132, 142 1168dsc)
Down the road backwards on Wasatch 100 crs to Elbow Fork (1:35 1053 dsc)
On Pipeline to Rattlesnake Gultch in 2:38 ~ half way point.
Back Elbow 3:54, Upper Big Water 4:33, Dog Lake 5:42, Back to Car from Dog 16:45 kinda hammered to beat 6hrs and got it by 18seconds.
Up Mill D to Dog Lake (33:54 146, 152 1,500asc)
Post Holing downhill to the top of Mill Creek Rd and Upper Big Water (1:10 132, 142 1168dsc)
Down the road backwards on Wasatch 100 crs to Elbow Fork (1:35 1053 dsc)
On Pipeline to Rattlesnake Gultch in 2:38 ~ half way point.
Back Elbow 3:54, Upper Big Water 4:33, Dog Lake 5:42, Back to Car from Dog 16:45 kinda hammered to beat 6hrs and got it by 18seconds.
Thursday Jan 14, 2010 #
Pilates 1:00:00 [2]
slept:6.0
fist pilates class of my life. cari's pilates for triathletes class. joined a group training for a sprint tri. good fun and some of it was way hard. good core work and plyometrics.
Wednesday Jan 13, 2010 #
Running (trail) 2:50:00 [3] 13.4 mi (12:41 / mi) +3783ft 10:01 / mi
slept:6.0 shoes: 098001 Hardrocks
yak track run in glenwild. hardpack ice to knee deep post holing. good mix of both hard and slow and icey and fast.
felt pretty good, but i'm slow. i haven't run with my shirt off in most likely over a year, it was sunny and super warm - awesome.
felt pretty good, but i'm slow. i haven't run with my shirt off in most likely over a year, it was sunny and super warm - awesome.
Tuesday Jan 12, 2010 #
Running (trail) 44:18 [3] 4.3 mi (10:18 / mi) +1651ft 7:33 / mi
slept:6.0 shoes: 097501 Hardrocks
tried to run above the inversion smog on BST. felt sick.
143lbs and 7.6% this a.m. very hydrated after coffee prob effected reading. need to fix my sleep issues.
143lbs and 7.6% this a.m. very hydrated after coffee prob effected reading. need to fix my sleep issues.
Monday Jan 11, 2010 #
Note
slept:6.0 weight:143.8lbs
didn't sleep well. 143.8 and 6.8% body fat this am.
van needs help.. aborted plan to run in Glenwild.
van needs help.. aborted plan to run in Glenwild.
Strength Training 30:16 [3]
great 3 sets (6:00, 6:09, 6:47)
5 pullups
20 pushups on ball
20 jump lunges
20 back extensions (straight & w/twists)
20 stability ball leg curls
20 stability ball roll outs
20 burpees (no pushup since i did them first)
10 hanging knee to elbow (oh i hate these so i'm starting small)
then..WYLIT x12s with 1min side planks in between (10min 50sec)
5 pullups
20 pushups on ball
20 jump lunges
20 back extensions (straight & w/twists)
20 stability ball leg curls
20 stability ball roll outs
20 burpees (no pushup since i did them first)
10 hanging knee to elbow (oh i hate these so i'm starting small)
then..WYLIT x12s with 1min side planks in between (10min 50sec)
11 PM
Strength Training 15:08 [3]
standing psoas isometric holds 3sets 6sec holds x10
90 clamshells 3x 15reps
10 burpees
psoas circles (torn side hurt) - 3 sets x10 total (5 each direction)
90 clamshells 3x 15reps
10 burpees
psoas circles (torn side hurt) - 3 sets x10 total (5 each direction)