Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 31 days ending Dec 31, 2007:

	activity	#	time	miles		km		+ft
	Running	22	37:29:47	197.96	(11:22)	318.58	(7:04)	32008
	Cycling	14	22:10:47	295.1	(4:31)	474.92	(2:48)	8691
	Yoga	19	11:24:13
	Hiking	3	5:12:01	15.56	(20:03)	25.04	(12:28)	5125
	Strength Training	12	4:36:17
	Skiing	1	2:35:00
	Kayaking	1	1:18:39	6.1	(12:54)	9.82	(8:01)
	Basketball	1	7:58	0.25	(31:54)	0.4	(19:49)
	Total	26	84:54:42	514.97		828.76		45823
averages - sleep:21.2 weight:152.6lbs

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Monday Dec 31, 2007 #

Note
slept:7.0 (rest day)

took another day off even having just taken saturday off because my hip and ab don't quite feel right... and i'm headed to oregon for multiple days of running on thurs night. so i have to get better fast.

Yoga 2:12 [2]
(rest day)

a couple of quick poses to stretch out.

Sunday Dec 30, 2007 #

Running (trail) 3:28:57 [2] 14.96 mi (13:58 / mi) +3848ft 11:14 / mi
slept:9.0 shoes: 06 Highlander Orange 8

LSD baby - long slow distance.

tiger mtn fat ass 25k loop with kimberly. i added about a mile with running back a few times. beautiful snowy trails, just awesome and pretty above 1,600 feet.

Basketball 7:58 [3] 0.25 mi (31:54 / mi)
shoes: 06 Odyssey 1 Red 8

shot some hoops at a pretty fast pace. my skillz are rusty.

C • Poor shoe coice 2

Strength Training (functional) 11:33 [3]

did my 90/30 MBG workout without weights to try it out. didn't have it in me to get the whole thing done, so i ran through them all once.

90 sec of each w/30 sec rest

90 degree wall sits
lateral slide bball defense
skaters
mt climbers
lunges w/rear foot on box
burpees w/jumps

worked up a good sweat doing this. right hip flexor didn't feel right.

Strength Training (high reps) 6:49 [3]

shoulders - did 3 sets of 45 degree lateral raises, then one set of overhead press machine. twing in shoulder had me stop.

tris - one set of rope pulldowns

got bored, unmotivated and left. i want to be doing differnt types of excersies but my hip wasn't coorperating.

Cycling (recumbent) 10:04 [2] 3.0 mi (3:21 / mi)

recumbent bike while i tried to read backpacker mag.

Running (road) 19:02 [2] 1.72 mi (11:04 / mi) +167ft 10:08 / mi
shoes: 06 Odyssey 1 Red 8

run commute to and from gym. right hip flexor is a mess. damn! i thought this was associated with the hernias. maybe it still is, but i was hoping to be done with this pain forever. boo hoo.

after 350 hard miles i believe the Montrail Odysses are finally done.

Yoga 5:11 [2]

couple quick poses to losen up.

Saturday Dec 29, 2007 #

Note
slept:9.0 (rest day)

the backcountry was not an option today - too dangerous i had a lot of ideas but in the end everyone bailed and i listened to my body. took the whole day off. my upper hamstrings are still sore from wed weights.. man.

the pats won too!!

Friday Dec 28, 2007 #

Running (trail) 44:02 [3] 4.78 mi (9:13 / mi) +548ft 8:19 / mi
slept:7.0 shoes: 06 Highlander Orange 8

good quick run at discovery park. upper hamstrings are scortched from dumbell squat thrusts and single leg deadlifts yesterday. didn't have any spunk in the legs but tried to keep a good pace.

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

good flow class.

Running (road) 17:37 [2] 1.56 mi (11:17 / mi) +177ft 10:12 / mi
shoes: 06 Odyssey 1 Red 8

run commute to and from gym for yoga.

Strength Training (high reps) 16:30 [3]

did cable punches or weighted torso twists, then 101 pushups.

Thursday Dec 27, 2007 #

Cycling (road) 32:05 [2] 7.16 mi (4:29 / mi) +413ft 4:15 / mi
slept:8.0

commuter ride to and from coaching session - nasty cold ride today.

Strength Training (core) 13:00 [3]
slept:8.0

around the world 15s w/purcell

Strength Training (high reps) 46:26 [3]
slept:8.0

great weight session with jill. pushups, arnold's shoulder presses, back extensions, seated bicep curls, tricep pulldowns supersetted with single leg deadlift

Running (road) 17:10 [2] 1.62 mi (10:36 / mi) +207ft 9:27 / mi
slept:8.0 shoes: 06 Odyssey 1 Red 8

run commute to and from gym for yoga.

Yoga 1:00:00 [3]
slept:8.0

Cycling intervals (spin class) 53:05 [4] 16.0 mi (3:19 / mi)
slept:8.0

good class.. but i didn't have my normal spunk today.

Running (road) 16:30 [2] 1.62 mi (10:11 / mi) +207ft 9:05 / mi
slept:8.0 shoes: 06 Odyssey 1 Red 8

run commute to and from teaching spin class w/backpack.

Wednesday Dec 26, 2007 #

Note
(rest day)

laid around the whole day after spendin the whole night puking my guts out after christmas dinner. i think i got food poisoning from the shrimp i ate around 2pm. didn't feel right after that.

Tuesday Dec 25, 2007 #

Running (trail) 1:34:14 [3] 9.75 mi (9:40 / mi) +1657ft 8:20 / mi
slept:5.0 shoes: 06 Highlander Orange 8

christmas morning 6:50am run at cougar with justin. 10 mile at a moderate pace. we were both thinking we'd be beat down from our training, but we both felt pretty good. we didn't run fast but i felt as though i ran well, and felt way better than i thought i would.

now.. christmas with the frasers/copsons!!

Yoga 3:45 [2]

easy yoga stretches at the copson's new house with lil baby colin.

Note

got food poisoning and threw up from 7pm - 10pm hard. then had a terrible nights sleep.

Monday Dec 24, 2007 #

Note
slept:5.0

still need to figure out how to get 8 hours of sleep.

this morning my legs feel great. i'm a bit suprised after the 27 miles with 15 hard trail miles and 4 tempo miles yesterday. my inner right groin feels a bit tight, or irritated. but other than that i'm not sore or anything.

this is marked progress... what it's all about.

Skiing (out of bounds resort) 2:35:00 [4]
slept:5.0

up early for one of the first chairs at steven's pass. who had the most snow with no rain. 14 inches of fresh!! oh my. quad burner. we skied as though we were racing. charging down hill to the line as fast as possible before everything was tracked out. when it was we started hiking for it.. and the turns got better! it was lighter up a bit higher. i mean i was giggling - amazing turns down the skiers left of polaris bowl.

i think every turn i took was a quad burning lactic build up... hence the intensity of 4 today.

all in all i'm happy with how i felt after running 27 miles yesterday. the abs were fine, the inner right groin felt a bit tight but not that bad really.

Yoga 8:38 [2]
slept:5.0

some quick poses before xmas eve dinner with friends. muscles felt better than i thought they would.

Sunday Dec 23, 2007 #

Running long (trail) 3:18:55 [3] 15.32 mi (12:59 / mi) +4619ft 10:06 / mi
ahr:139 max:166 slept:6.5 shoes: 07 Odyssey 2 Green 8

run from chirico trail (paraglider landing) in the tiger mtn area with justin angle and scott jurek. good times. they were both tired from other training so i was the one slowing down for them. everything felt great. we ran fewer miles than i had hoped. going to get out for more miles later on my own.

Running tempo (trail) 22:23 [4] 3.03 mi (7:23 / mi) +400ft 6:34 / mi
slept:6.5 shoes: 07 Odyssey 2 Green 8

waiting for car toys, headed over to discovery park for a tempo loop. felt good, i pegged my tempo pace pretty well by percieved exersion. but my actual pace seems shockingly slow - i guess i'm still in winter shape. had loads of energy even after the 15 miles at tiger.

couldn't find my hr monitor in the bag and i was in a rush, but that data would have been nice for my first tempo run of of this season.

Running (road) 47:02 [2] 4.75 mi (9:54 / mi) +331ft 9:17 / mi
slept:6.5 shoes: 06 Odyssey 1 Red 8

ran to matthew/chantrelle's house for dinner. ran back past fred myer and home with groceries.

Running (road) 37:38 [3] 4.01 mi (9:23 / mi) +121ft 9:07 / mi
slept:6.5 shoes: 06 Highlander Orange 8

not sure exaclty why, but today i had more energy than any other day i can remember.

this was a nice jog part way around outter greenlake loop to get my week to over 70 running miles. next week 80+, then a rest week.

Saturday Dec 22, 2007 #

Running (road) 16:22 [2] 1.54 mi (10:38 / mi) +161ft 9:40 / mi
ahr:122 slept:7.0 shoes: 06 Odyssey 1 Red 8

run to gym for yoga, run back with full backpack of groceries.

need more sleep!

Friday Dec 21, 2007 #

Running (trail) 2:51:08 [4] 16.0 mi (10:42 / mi) +3045ft 9:04 / mi
slept:5.0 shoes: 07 Odyssey 2 Green 8

5:30am wake up for cougar run with justin, jeff and tom. planned on 20 from coal creek - it needed to be a fast 20 since justin had to get back. but coal creek is washed out and there were workers there working on it. so we did an good 16, ran a 3 mile loop while we waited for jeff, then the 13 mile loop up wilderness peak and back.

felt ok, not great, justin was tired, and jeff was slow so we ran a bit slower overall today. fine with me. my ab was a bit bothered after 1:30. might because of the ab workout i did yesterday.

Hiking (road) 17:33 [2] 1.3 mi (13:30 / mi)
shoes: 06 Odyssey 1 Red 8

walk commute to and from coaching client meeting at peet's coffee. i ran a bit of this but in jeans i won't count it.

Thursday Dec 20, 2007 #

Running (road) 17:13 [2] 1.54 mi (11:11 / mi) +167ft 10:08 / mi
ahr:122 max:136 slept:7.0 weight:152lbs shoes: 06 Odyssey 1 Red 8

run commute to and from gym to teach spin class with backpack and box to ship.. it's christmas!!

Cycling intervals (spin class) 56:22 [4] 16.0 mi (3:31 / mi)
ahr:140 max:166 slept:7.0 weight:152lbs

great class. had low energy all day but found some for this one. hammered. i am generally happy when my average is in the 140s.

Strength Training (core) 12:11 [3]
slept:7.0 weight:152lbs

did the "around the world 20". 20 reps this time, first was 15. good and hard. by the end my bicycles sucks and i can feel my right hernia. this happened both times. need to ease back into ab workouts, but this one is great! i love it.

Yoga 8:33 [3]
slept:7.0 weight:152lbs

ran through my standard poses after spin and the ab workout. needed just a lil bit of yoga since i'm so busy lately i can't get to classes.

Note
slept:7.0 weight:152lbs

1.5 hour nap today.

i was tired today from yesterdays training and general lack of sleep. spent the morning in the nuun office, came home and took nap. then worked more and headed to spin. i have to shed the guilt of a nap. every training book i've read has suggested napping when your training volume is high. so i have to get over it.

Wednesday Dec 19, 2007 #

Note
slept:6.0

ABS: monday i did my first real ab workout since surgery. it felt ok. last night i started to feel sore from it, and the right side was a bit agrivated. this morning i had a few sharp pains in it, but overall it feels good. but the pains/weird sensations scared me enough to make this note.

Running (trail) 1:33:30 [4] 9.87 mi (9:28 / mi) +1598ft 8:13 / mi
ahr:142 max:172 slept:6.0 shoes: 06 Highlander Orange 8

up at 5am, started in the dark. 10 miler at cougar w/justin and tom. windy and wet but fun and it cleared up after 40 mins or so. great run. energy was high and i had no trouble keeping up even on the extensive hill sections. maybe they were tired?

i could feel abs during the run. probably irritated from yesterdays ab work.

Running (road) 13:42 [2] 1.44 mi (9:31 / mi) +171ft 8:33 / mi
slept:6.0 shoes: 06 Odyssey 1 Red 8

commute run with backpack to and from the gym to teach spin class.

Cycling intervals (spin class) 59:38 [4] 16.0 mi (3:44 / mi)
ahr:137 max:164 slept:6.0 weight:152lbs

great up beat spin class - i mixed it up a lot today.

Strength Training (cross fit) 1:37 [2]
slept:7.0 weight:152lbs

quickly did 10 reps of each cross fit "Angie" workout. my chest and abs are a bit sore from yesterdays weights and mondays ab workout so it was just to see how this would feel. my pullups are a joke! i used to be good at these and now, not so much.

Pull-ups
Push-ups
Sit-ups
Squats

Yoga (core) 9:12 [3]

2sets 1 min plank
2sets 1min side plank

Yoga 13:37 [2]

ran though some good poses including pigeon which i needed bad. everything felt good. it's a lot different doing yoga on your own. i focused on holding for a certain number of breaths. it made me think about my breathing more than normal - i liked it.

Running (trail) 20:49 [2] 2.08 mi (10:00 / mi) +171ft 9:17 / mi
shoes: 07 Odyssey 2 Green 8

run with kim and jill before the wed night ride... in a downpour. distance is estimate.

Cycling (trail) 1:07:00 [3] 5.56 mi (12:03 / mi) +1115ft 10:08 / mi

great wed night ride in the downpour

Tuesday Dec 18, 2007 #

Cycling (road) 31:05 [2] 7.14 mi (4:21 / mi) +413ft 4:08 / mi
slept:8.0

commute to and from coaching session.

Running (road) 4:07 [2] 0.4 mi (10:17 / mi) +62ft 8:58 / mi
slept:8.0 shoes: 06 Highlander Orange 8

run from jill's to gym

Strength Training (med reps) 46:09 [3]
slept:7.0

chest, back, shoulders, bis, tris w/coaching client.

Running intervals (track) 22:40 [2] 2.25 mi (10:04 / mi)
slept:7.0 shoes: 06 Highlander Orange 8

Hart's December Track Sessions. Something I ate made me not feel so good... ran a little bit while coaching, but my belly didn't feel very good.

558 .52
247 .27
137 400
236 400
137 400
236 .22
527 800

in hindsight i'm glad i didn't beat myself up or push through this. it's still winter afterall.

Monday Dec 17, 2007 #

Running (trail) 42:53 [3] 4.62 mi (9:17 / mi) +495ft 8:26 / mi
ahr:130 slept:7.0 shoes: 06 Odyssey 1 Red 8

disco run with duncan - great to catch up.

Cycling (road) 1:48:07 [2] 23.0 mi (4:42 / mi) +774ft 4:33 / mi
slept:7.0

commute to, coaching session, commute home by 2x groceries stores.

Yoga (SMB) 1:00:00 [3]
slept:7.0

good class, hips are tight.

Running (road) 37:29 [3] 3.88 mi (9:40 / mi) +341ft 8:55 / mi
slept:7.0 shoes: 06 Highlander Orange 8

run to gym for yoga, and back to grocery store to return bad turkey.

Strength Training (abs high rep) 12:00 [3]
slept:7.0

this is the first real ab workout i've done since surgery!

did the "around the world" ab workout without breaks and 15 reps. everything felt ok except the bicycle crunch which didn't feel good on the right side ab.

Note

took about a 1hr nap today.

Sunday Dec 16, 2007 #

Hiking (trail) 3:08:41 [3] 7.9 mi (23:53 / mi) +3661ft 16:36 / mi
ahr:110 max:147 slept:8.0 shoes: 07 Odyssey 2 Green 8

coaching session up mount si - jill's big day. i had expedition pack on with 3 bladders and two bottles 330 oz of water and about 25-30 lb pack.

1:39 up to first set of rocks above tree line. very windy so we turned around there rather than climb the trecheous rocks.

1:29 down.

my love affair with the montrail odyssey continues.

Hiking 1:28:09 [3] 4.8 mi (18:22 / mi) +1306ft 14:36 / mi
ahr:115 slept:8.0 shoes: 07 Odyssey 2 Green 8

part due of jill's long day training up little si. i had same heavy pack with 260 oz of water since i drank 70oz on the first trip or so.

jill was running sections of this in the dark.. awesome.

Saturday Dec 15, 2007 #

Note
slept:8.0 (rest day)

sleep was a solid uninterupted 8 hours.. fantastic. that never happens to me. i have been off caffeine for two weeks until yesterday when i had caffeine gels, likely too many (4x i think). so today i had energy in the morning and then was just sort of tired all day.

1.5 hr nap today.

Friday Dec 14, 2007 #

Running (trail) 3:44:35 [4] 20.18 mi (11:08 / mi) +4505ft 9:11 / mi
ahr:139 max:181 slept:4.0 shoes: 06 Odyssey 1 Red 8

5am wake up call. headed over to run the interesting part of the chuckanut 50k course w/justin and tom. great run. i have no speed running hills, it's totally gone. i have one gear, and it's low and slow. they steadily pulled away on all the climbs. it will come back, but it's gone for sure. i felt pretty good all day - possibly bc i ate more than last weeks 15 miler. great run overall, i've missed these days and am so happy to be able to do them again.

ab felt good, last 1.5hrs i could feel it a bit. today left front hip flexor was a little unhappy, not bad though.

snow at about 1650 feet. ran with nathan pack and 60 oz and it was perfect.

Running (road) 16:09 [2] 1.49 mi (10:50 / mi) +164ft 9:49 / mi
slept:4.0 shoes: 06 Highlander Orange 8

run to and from gym for yoga, with pack and groceries on the way back.

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

great high speed, high heat or prana class...

Thursday Dec 13, 2007 #

Cycling (road) 1:32:26 [2] 21.29 mi (4:20 / mi) +574ft 4:14 / mi
ahr:105 max:148 slept:7.5

108 143 95 ride to session
10647 101 135 14.02 302 ride with client
1506 117 148 3.32 177 ride home

Running (road) 14:30 [2] 1.47 mi (9:52 / mi) +207ft 8:42 / mi
slept:7.5 shoes: 06 Odyssey 1 Red 8

run to and from gym for yoga class. had a pack on and groceries on the way home.

Yoga (SMB Flow) 1:00:00 [3]
slept:7.5

great class, felt hard, but i think i was just hungry.

Running (road) 13:22 [2] 1.37 mi (9:45 / mi) +161ft 8:47 / mi
ahr:123 max:142 slept:7.5 shoes: 06 Odyssey 1 Red 8

run to and from gym with backpack to teach spin class.

Cycling intervals (spin class) 56:19 [4] 18.0 mi (3:08 / mi)
ahr:143 max:168 slept:7.5

good hard spin class. tonights comments - "class is getting a lot tougher than it used to be". i take this as a compliment.

Note

took an hour nap today.

Wednesday Dec 12, 2007 #

Running (trail) 52:03 [2] 4.9 mi (10:37 / mi) +525ft 9:39 / mi
slept:7.5 shoes: 06 Odyssey 1 Red 8

morning discovery park run w/client.

i need to start getting 8 hours of sleep every night.

C • what is a disco run? do yo... 3

Running (road) 15:25 [2] 1.5 mi (10:17 / mi) +154ft 9:22 / mi
ahr:124 max:143 slept:7.5 shoes: 06 Odyssey 1 Red 8

run to and from gym to teach spin class.

Cycling intervals (spin class) 55:52 [4] 18.0 mi (3:06 / mi)
ahr:137 max:170 slept:7.5

great class.

Strength Training (high rep) 11:17 [3]
slept:7.5

bis and tris.. got to defending adventure racing in a conversation with a know it all trainer. he's putting together a race and said that adventure racers don't have any skill... he doesn't have any idea what he's talking about.

C • bring it on baby. does he ... 3

Cycling (trail) 1:39:12 [2] 9.48 mi (10:28 / mi) +1115ft 9:25 / mi
ahr:97 max:144 slept:7.5

wed night mtn bike ride at seatac - good times.

C • Distance, alt, time 2

Note

took a 30 minute nap today.

Tuesday Dec 11, 2007 #

Cycling (road) 31:44 [2] 7.11 mi (4:28 / mi) +348ft 4:16 / mi
slept:7.5

commuter ride to coaching session.

Yoga 16:00 [3]
slept:7.5

side plank 3x each side
plank 3x
pigeon pose

Strength Training (high rep) 30:08 [3]
slept:7.5

wood chopper (abs), 1/2 balance ball knee ups, 1/2 balance ball pushups (chest) supersetted with lat pulldowns (back), then flys (shoulders)

Running warm up/down (road) 13:39 [3] 1.48 mi (9:13 / mi) +49ft 8:56 / mi
slept:7.5 shoes: 06 Highlander Orange 8

run to track and 1/2 mile warm up with the group.

Running intervals (track) 1:25 [4] 0.25 mi (5:40 / mi)
slept:7.5 shoes: 06 Highlander Orange 8

400 meters - .25 miles

Running intervals (track) 3:05 [4] 0.5 mi (6:10 / mi)
ahr:158 max:169 slept:7.5 shoes: 06 Highlander Orange 8

800 meters - .5 miles

Running intervals (track) 4:59 [3] 0.75 mi (6:39 / mi)
ahr:154 max:169 shoes: 06 Highlander Orange 8

1200 meters - .75 miles
didn't run this one as hard, tried to pace myself and it was too low.

Running intervals (track) 5:42 [3] 0.75 mi (7:36 / mi)
ahr:143 max:152 shoes: 06 Highlander Orange 8

1200 meters - .75 miles paced jill this lap.

Running intervals (track) 1:24 [4] 0.25 mi (5:36 / mi)
ahr:143 max:167 shoes: 06 Highlander Orange 8

400 meter - .25 miles

Running (road) 43:29 [3] 4.39 mi (9:54 / mi) +131ft 9:38 / mi
ahr:128 slept:7.5 shoes: 06 Odyssey 1 Red 8

easy run after dinner, couldn't decide where to go. i'm totally board with any option from my house. i need to hit the trails!

Note

took a 45 minute nap today.

Monday Dec 10, 2007 #

Note
slept:6.0 (rest day)

feel very good but a little bit tired since i got up early for a cancelled client session and couldn't fall back asleep. so i then decided it was a good day to take off and get lots of other work done.

abs feel good today, they are healing. i had a really bad slip yesterday that sent shooting pain through the right side abs, but today they are fine. top of my glutes are the only thing sore and just slightly.

C • Fall 2

Note

took a 40 minute nap today.

i'm trying to figure out why. i guess it's because i'm now pretty much back up to normal volume. also maybe the switch to decaf last week.

Sunday Dec 9, 2007 #

Note

today's was cheryls (client) big day training session - primal quest prep. she did awesome, i'm totally impressed.

we started at 10:26am and finished around 9:26pm so 11hrs with as long as it took transitions, not hurried.

Kayaking 1:18:39 [3] 6.1 mi (12:54 / mi)
ahr:96 max:133 slept:7.0

from nwoc around marsh island and back. cold but not windy.

Cycling (road) 2:07:53 [2] 27.12 mi (4:43 / mi) +1345ft 4:30 / mi
ahr:112 max:155 slept:7.0

rode with heavy packs from nwoc to the paraglider landing off of issaquah hobart road below poo poo point.

Running (trail) 4:30:37 [3] 12.25 mi (22:06 / mi) +4774ft 16:08 / mi
ahr:127 slept:7.0 shoes: 06 Highlander Orange 8

from paraglider landing on issaquah hobart road cheryl navigated to tiger summit #2, then #3 then down section line trail and back poo poo point trail. great trek, last few hours in the dark was perfect.

trekked with good sized packs on too.

Cycling (road) 2:03:28 [2] 26.59 mi (4:39 / mi) +1056ft 4:29 / mi
ahr:109 max:138 slept:7.0

road ride with full heavy backpacks from paraglider landing to nwoc.

Saturday Dec 8, 2007 #

Note
slept:7.0 (rest day)

taking today off. maybe do some yoga and walking to get my van from ballard midas but little else.

because of my mailbox base training i have no real soreness from my run yesterday. although my legs feel heavy this morning overall. abs are good, but iritated a bit from all the training.

Cycling (road) 28:02 [2] 3.99 mi (7:02 / mi) +325ft 6:31 / mi
slept:7.0 (rest day)

super duper easy ride to yoga this morning and to get my car at midas... it's cold out there!

C • what did they say about tha... 1

Yoga (SMB) 1:00:00 [2]
slept:7.0 (rest day)

restorative yoga class, pretty easy but just what i needed.

Friday Dec 7, 2007 #

Running (trail) 2:27:51 [4] 14.17 mi (10:26 / mi) +1171ft 9:41 / mi
ahr:143 slept:7.0 shoes: 07 Cont Divide 8 grey spiked

oh man. how i love trail running. awesome day. my longest "real" run in a long time. middle fork out and back snoqualmie with justin and tom. these guys don't know the meaning of long and slow winter base training. i held on for the 3/4 of the run, then by end i got dropped. i didn't really care because i was trying not to go anaerobic - but who runs 7 min trail miles in the winter?! damn.

abs felt good. i slipped a couple times and got a shot of pain. but overall my hips, abs, knees all felt awesome.

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

nice class

Hiking (road) 17:38 [2] 1.56 mi (11:18 / mi) +157ft 10:19 / mi
shoes: 06 Odyssey 1 Red 8

run/walk to the gym for yoga class.

Thursday Dec 6, 2007 #

Running (road) 37:21 [3] 3.76 mi (9:56 / mi) +446ft 8:56 / mi
slept:7.0 shoes: 06 Highlander Orange 8

run commute from midas, home, gym and back home w/backpack.

hr data was way high.

Yoga (SMB) 1:00:00 [3]
slept:7.0

hips and abs haven't felt this good in a long time! very nice (like borat would say it).

Running (road) 16:39 [3] 1.56 mi (10:40 / mi) +154ft 9:45 / mi
ahr:127 max:147 slept:7.0 shoes: 06 Odyssey 1 Red 8

run to and from teaching spin class w/backpack.

Cycling (spin class) 54:32 [4] 18.0 mi (3:02 / mi)
ahr:142 max:168 slept:7.0 shoes: 06 Odyssey 1 Red 8

good one

Wednesday Dec 5, 2007 #

Cycling (road) 30:51 [3] 7.06 mi (4:22 / mi) +348ft 4:10 / mi
slept:7.0

commuter ride to coaching session and back.

Strength Training (high rep) 45:29 [3]
slept:7.0

Weights with JPC.

chest, shoulders, back, bis and tris. then some yoga core.

Yoga (core) 10:02 [3]

did 5 sets of 1min plank w/1min rest.

Running (road) 18:16 [2] 0.77 mi (23:44 / mi)
ahr:112 max:124 slept:7.0 shoes: 06 Odyssey 1 Red 8

run to and from gym for spin class

Cycling (spin class) 53:37 [4] 18.0 mi (2:59 / mi)
ahr:141 max:165 slept:7.0

great energetic spin class. good stuff.

Cycling (trail) 1:20:23 [2] 7.7 mi (10:26 / mi) +456ft 9:53 / mi
ahr:106 max:148 slept:7.0

wed night ride with the crew, much better temps and no rain tonight. very nice.

C • High Five 2

Tuesday Dec 4, 2007 #

Cycling (road) 43:58 [3] 9.6 mi (4:35 / mi) +407ft 4:24 / mi
slept:7.6

commute ride to coaching session, grocery store and home.

Cycling warm up/down (spin bike) 15:04 [2] 3.7 mi (4:04 / mi)
slept:7.6

warmup and cooldown for our hill intervals with JPC

Cycling hills (spin bike) 20:00 [3] 5.6 mi (3:34 / mi)
slept:7.6

for this 20min we climbed seated, then out of the saddle then recovered, repeated.

Running (road) 47:03 [2] 4.44 mi (10:36 / mi)
ahr:129 max:150 slept:7.6 shoes: 06 Highlander Orange 8

this was my run to/from (with backpack) and around at my december sessions track workout - great turnout and cool group - 8 runners total, perfect size group.

1226 130 143 1.19 39 - run to the track
1120 129 138 1.0 - warm up lap with group
1053 118 141 .86
1230 133 150 1.39 - run home from the track

Running (road) 1:11:56 [3] 8.38 mi (8:35 / mi) +420ft 8:12 / mi
ahr:139 max:163 slept:7.6 shoes: 06 Odyssey 1 Red 8

planned to run long because i am feeling good. i was quickly reminded i'm not all healed up. kept it short and i'm glad i did.

ran around lake union with a trip out gas works to see the lights of the city, beautiful night for a run.

Yoga 7:03 [2]

Monday Dec 3, 2007 #

Running (road) 15:03 [2] 1.54 mi (9:46 / mi) +157ft 8:55 / mi
weight:154lbs shoes: 06 Odyssey 1 Red 8

run to and from gym for yoga.

Yoga (SMB) 1:00:00 [3]
weight:154lbs

good relaxing class. abs feel good, dr appt tomorrow anyway.

C • dr. appt 2

Strength Training (high rep) 9:34 [3]
slept:8.0 weight:154lbs

did 1 rep of bis, one rep tibialis, one rep bis.. lost interest bc the pats were losing and went home to watch.

Sunday Dec 2, 2007 #

Note
(rest day)

took today off, everything felt great. got some good shots of the beast which will hit the blog soon.

C • nice job hart 2

Saturday Dec 1, 2007 #

Running (road) 19:13 [2] 1.86 mi (10:20 / mi) +246ft 9:11 / mi
ahr:117 max:137 slept:8.0 shoes: 06 Odyssey 1 Red 8

to and from gym for yoga. felt pretty good, although right side ab is still an issue. i can feel it on every right stride. i am not sure if it's not healing or just taking it's time, or i've reinjured it.

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

felt pretty good, although right side ab is still an issue. i just want it to go away!

Running (road) 32:38 [3] 3.21 mi (10:10 / mi) +249ft 9:28 / mi
ahr:122 max:149 shoes: 06 Highlander Orange 8

it was snowing out side! so i just had to run. ran down to gasworks and to the gym for a lil weights - i wasn't as motivated to lift. tried some ab stuff just to see how it would feel.. it hurt.

Strength Training (high rep) 13:34 [3]

chest and biceps.

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