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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 28 days ending Feb 28, 2009:

activity # timemileskm+ft
  Cycling17 32:00:22 493.29(3:54) 793.87(2:25) 15869
  Alpine Ski Touring4 6:58:45 12.0 19.31 5253
  Yoga8 2:14:46
  Strength Training9 2:12:33
  Running1 15:38
  Rowing1 5:03
  Total22 43:47:07 505.29 813.18 21122
averages - sleep:6.9

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Saturday Feb 28, 2009 #

Alpine Ski Touring (downhill) 1:26:34 [2] 4.0 mi (21:39 / mi) +100ft 21:09 / mi
(sick)

Thursday Feb 26, 2009 #

Alpine Ski Touring (uphill) 1:17:56 [3] 4.0 mi (19:29 / mi) +1467ft 14:28 / mi
(sick)

steamboat - skinned up super slow, it kinda sucked. met nephew for some turns in the christmas tree bowl.. but didn't feel great and headed home after like 4 runs.

Alpine Ski Touring (downhill) 45:00 [3]

Wednesday Feb 25, 2009 #

Yoga 22:38 [2]
(sick)

some hip poses to loosen up... flu started to let up a bit.

Tuesday Feb 24, 2009 #

Note
(sick)

was absolutely clobbed by the flu

Monday Feb 23, 2009 #

Note
(sick)

woke up with the flu, was a puddle by dinner time. crushed.

Sunday Feb 22, 2009 #

Alpine Ski Touring (uphill) 1:04:47 [3] +2305ft
slept:8.0

skinned up to the top of the gondola at steamboat. focused on being steady but not working that hard. so i was suprised to see that i climbed 2,300ft in just over an hour.

Alpine Ski Touring (downhill) 1:00:00 [3]

Yoga 17:16 [2]

Saturday Feb 21, 2009 #

Alpine Ski Touring 1:24:28 [3] 4.0 mi (21:07 / mi) +1381ft 15:55 / mi
slept:7.0

Skinned up to storm peak lift then took 4 runs.

altough heavier than i'd hoped the dynafit zzue's boots are real downhill performance boots! i loved them today.

Friday Feb 20, 2009 #

Note
slept:5.0 (rest day)

Rest day traveled to Steamboat

Thursday Feb 19, 2009 #

Cycling (road) 1:55:01 [2] 27.0 mi (4:16 / mi) +943ft 4:07 / mi

commuting all over the place

Strength Training (high reps) 5:12 [2]

Wednesday Feb 18, 2009 #

Cycling (road) 55:31 [2] 13.8 mi (4:01 / mi) +519ft 3:53 / mi

commute

Tuesday Feb 17, 2009 #

Cycling (road) 50:22 [2] 11.65 mi (4:19 / mi) +387ft 4:11 / mi

commute to see new dr! acupuncture to start, i am hopeful.

Strength Training (high reps) 13:35 [3]

Cycling (road) 20:22 [2] 5.0 mi (4:04 / mi) +199ft 3:56 / mi

Monday Feb 16, 2009 #

Cycling (road) 2:15:03 [3] 33.8 mi (4:00 / mi) +1342ft 3:51 / mi
slept:7.0

out burke w/angleman. climbed juanita to st ed's park twice then turned around.

Cycling (road) 21:22 [2] 5.0 mi (4:16 / mi) +192ft 4:07 / mi

commute

Strength Training (high reps) 35:31 [3]

Sunday Feb 15, 2009 #

Cycling (road) 19:02 [2] 4.6 mi (4:08 / mi) +190ft 3:59 / mi
(rest day)

commute

Yoga 16:35 [2]

Saturday Feb 14, 2009 #

Yoga 4:28 [2]

Cycling (road) 2:55:56 [3] 49.0 mi (3:35 / mi) +1594ft 3:29 / mi
slept:8.0

kimberly and i took a ride on the A trail and drafted justin around the south end of lake washington and mercer island. great sunny ride.

Cycling (road) 30:00 [2] 7.4 mi (4:03 / mi) +211ft 3:57 / mi

commute

Note

started hot cold treatment on foot

Friday Feb 13, 2009 #

Cycling long (road) 5:05:43 [3] 77.0 mi (3:58 / mi) +1389ft 3:54 / mi
slept:7.0

rode to marymoor with jennings about 17mph average then picked up chantrelle and slowed to probably 14 (more hills). kept the loop short since she hasn't ridden in a while. then pushed a good pace back on the burke. last 2 miles with trader joe's bag hanging from my handlebars... fully bonked 2 miles from home too.

Thursday Feb 12, 2009 #

Cycling (road) 2:01:16 [3] 34.0 mi (3:34 / mi) +1594ft 3:25 / mi

ride to west seattle to have coffee with krissy. then errands and home. felt good and rode a bit harder than my normal "commuter pace".

Cycling intervals (spin class) 54:37 [4] 18.0 mi (3:02 / mi)

Cycling (road) 30:33 [2] 7.0 mi (4:22 / mi) +267ft 4:13 / mi

commute and tim's house for the zags game.

Wednesday Feb 11, 2009 #

Yoga 27:34 [2]

Cycling (road) 1:00:50 [3] 16.27 mi (3:44 / mi) +1004ft 3:32 / mi
slept:9.0

great ride in the sun, burke to ballard to the locks into disco park to madrona down and up queen anne, down to nickersons and back fremont bridge.

glutes are tight from lb's and r hip is pissed off. trying to strengthen it i must have just done too much yesterday.

Strength Training (high reps) 23:55 [3]

lots of planks with clients. then on my own incline bench and shoulders - lateral and front raises.

Cycling (road) 21:55 [2] 5.0 mi (4:23 / mi) +135ft 4:16 / mi

commuter

Tuesday Feb 10, 2009 #

Cycling (road) 34:11 [2] 7.4 mi (4:37 / mi) +367ft 4:25 / mi

commuter ride to get phone fixed and for groceries. i am loving the car-less life.. for now.

Strength Training (high reps) 24:33 [3]

15 minutes with clients, then 3x leg blasters with bosu ball pushups thrown into the mix.

Cycling (road) 22:33 [3] 5.0 mi (4:31 / mi) +135ft 4:24 / mi

commute = nasty

Yoga 24:11 [2]

Monday Feb 9, 2009 #

Strength Training (high reps) 8:44 [2]

some work with clients today. plank poses and some balance work.

what is amazing is the difference in balance between seemingly similar athletes.

Cycling (road) 25:15 [2] 5.8 mi (4:21 / mi) +119ft 4:16 / mi

commuter ride in the nasty nasty to the gym. great day.

Sunday Feb 8, 2009 #

Cycling (road) 3:49:00 [3] 64.75 mi (3:32 / mi) +3364ft 3:22 / mi

good north end and samamish with justin. i shouldn't get credit since i drafted all day.. but, well i log everything.

Yoga 12:30 [2]

Saturday Feb 7, 2009 #

Note
(rest day)

race day - it was cold but a lot of fun to volunteer.

Friday Feb 6, 2009 #

Note
(rest day)

took the day off. traveled to orcas to volunteer for the 50km ultra. spent the day doing volunteer stuff.

Thursday Feb 5, 2009 #

Cycling (road) 15:01 [2] 4.4 mi (3:25 / mi) +277ft 3:13 / mi

errands on bike.

Cycling intervals (spin class) 58:27 [4] 18.0 mi (3:15 / mi)

Strength Training (high reps) 3:41 [3]

external shoulder rotation, blue resistance band.

Cycling (road) 22:45 [2] 5.0 mi (4:33 / mi) +105ft 4:28 / mi

to and from gym.

Wednesday Feb 4, 2009 #

Cycling (road) 22:45 [1] 5.0 mi (4:33 / mi) +95ft 4:28 / mi
slept:4.0

commute to and from gym.

Strength Training (core) 5:39 [2]

plank and side dips with client.

Rowing (machine) 5:03 [3]

Yoga 9:34 [2]

Tuesday Feb 3, 2009 #

Cycling (road) 23:52 [2] 5.0 mi (4:46 / mi) +136ft 4:39 / mi

commuting to the gym and back.

Strength Training (high reps) 11:43 [3]

some with client, some after on my own.

Running (stairmaster) 15:38 [3]

kind of bothered my neuroma so i stopped.

Monday Feb 2, 2009 #

Cycling (road) 1:00:00 [2] 14.0 mi (4:17 / mi) +472ft 4:09 / mi

commuter ride to do errands

Cycling (road) 1:42:33 [3] 28.52 mi (3:36 / mi) +410ft 3:33 / mi

nice, sunny, easy ride with kimberly and angleman.

Cycling (road) 15:44 [2] 3.5 mi (4:30 / mi) +212ft 4:15 / mi

more commuting.

Cycling (road) 25:43 [1] 5.0 mi (5:09 / mi) +211ft 4:57 / mi

more commuting

Sunday Feb 1, 2009 #

Cycling (road) 45:00 [1] 7.4 mi (6:05 / mi)
(rest day)

ride to and from superbowl party.. as easy as it gets.

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