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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Sep 30, 2012:

activity # timemileskm+m
  trail running3 6:35:56 35.05(11:18) 56.41(7:01) 1420
  Road bike2 2:01:25 27.94(4:21) 44.96(2:42) 213
  rowing machine4 40:00 5.44(7:21) 8.75(4:34)
  Total9 9:17:21 68.43(8:09) 110.12(5:04) 1633
  [1-5]9 8:15:10
averages - sleep:7.8 rhr:40 weight:144.3lbs

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Sunday Sep 30, 2012 #

Event: NipMuck Trail Marathon
 
Event: Vermont 50
 
8 AM

trail running race 4:55:44 intensity: (17 @0) + (2:18 @1) + (28:12 @2) + (4:03:48 @3) + (20:34 @4) + (35 @5) 25.55 mi (11:34 / mi) +872m 10:28 / mi
ahr:138 max:170 slept:6.0 shoes: Salamon SpeedCross 3

Had hopes of finishing in around 5 hours, fastest was 4:45 in 06.
Was feeling good through the first 12 miles, was happy to be through in under 2 hours as I knew the second, northern part was rockier and hillier.
Immediately dropped speed to over 10/mile, but was OK to the northern terminus of about 19 miles (Garmin was under reading compared to the official race distances).
Had some thick goo with sugar and caffeine to use in the last 7 miles.
First hit of that and a few minutes later I felt really light headed, was it the goo? Slowed quite a bit and then around mile 22 had some cramps on inside of my thigh. Got down some drink and then remembered I had some electrolyte tabs. Took 3 of them, was feeling better but then cramped up badly and had to stop for about a minute to stretch.
Going a bit slow and ginger after that, but after a few minutes was going OK again and finished fairly well.
I had hoped for about 4:40 after reaching the 19 mile aid station at 3:20, but still made it under 5 hours and got the 60-69 yo [2ND] prize.
[CORRECTION: Although someone on the course told me I was first in 60-69, I apparently got a prize for being 2nd ].
Results:
http://ultrasignup.com/results_event.aspx?did=1608...
C • Nice effort! 6

Saturday Sep 29, 2012 #

Event: Ellicottville Adventure Run & Hike
 
Event: NEOC: Great Brook Farm
 

Note
rhr:38 slept:9.5 weight:145lbs (rest day)

4 PM

Note

Richards St block party.
Lots of good food which I had too much of, along with our red wine.
Made for a sleepless night.

Friday Sep 28, 2012 #

8 AM

rowing machine (30abs,15/45toes,bplanks) 10:00 [2] 2.2 km (4:33 / km)
rhr:38 slept:7.5 weight:143lbs

11 AM

Road bike 44:52 intensity: (31:46 @0) + (11:47 @1) + (1:19 @2) 9.57 mi (4:41 / mi) +77m 4:34 / mi
ahr:77 max:114 shoes: Ross Signature 290S

Raining along the way...

Thursday Sep 27, 2012 #

8 AM

rowing machine (30abs,bplank ,20/40toes) 10:00 [2] 2.25 km (4:27 / km)
rhr:42 slept:9.0 weight:143lbs

4 PM

trail running 48:21 intensity: (3 @0) + (1:55 @1) + (20:43 @2) + (16:41 @3) + (8:42 @4) + (17 @5) 5.13 mi (9:25 / mi) +100m 8:53 / mi
ahr:133 max:169 shoes: Asics 1150

15:36 for Wilson Mt loop , 1.88 miles, at Threshold pace.

Wednesday Sep 26, 2012 #

8 AM

rowing machine (30abs,bplank,60 toes) 10:00 [1] 2.15 km (4:39 / km)
rhr:42 slept:7.0

Tuesday Sep 25, 2012 #

8 AM

rowing machine (30abs,bplank,60toes) 10:00 [1] 2.15 km (4:39 / km)
rhr:42 slept:7.5

1 PM

trail running (30 toes) 51:51 intensity: (19 @1) + (4:48 @2) + (26:39 @3) + (20:05 @4) 4.37 mi (11:51 / mi) +448m 9:00 / mi
ahr:142 max:165 shoes: Adidas Trail racer

Half of the Skyline Race course, so, all the big hills.

Monday Sep 24, 2012 #

2 PM

Road bike 35:52 intensity: (13:54 @0) + (18:41 @1) + (3:09 @2) + (8 @3) 8.89 mi (4:02 / mi) +75m 3:56 / mi
ahr:92 max:136 rhr:37 weight:146lbs shoes: Ross Signature 290S

Home from Whole Foods Wellesley.

Road bike 40:41 intensity: (16:11 @0) + (13:36 @1) + (8:54 @2) + (32 @3) + (49 @4) + (39 @5) 9.48 mi (4:18 / mi) +61m 4:13 / mi
ahr:106 max:182 shoes: Ross Signature 290S

To Whole Foods Wellsley, just to get in a ride...

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