Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 31 days ending May 31, 2008:

	activity	#	time	miles		km		+ft
	Running	21	34:53:30	198.97	(10:31)	320.21	(6:32)	45748
	Cycling	17	27:59:53	412.83	(4:04)	664.39	(2:32)	16060
	Yoga	9	6:54:56
	Strength Training	5	1:53:40
	Kayaking	1	36:18	3.44	(10:33)	5.54	(6:33)
	Total	25	72:18:17	615.24		990.13		61808
averages - sleep:6.7

6:33

0:00

» now

Saturday May 31, 2008 #

Cycling (road) 32:52 [2] 7.5 mi (4:23 / mi) +285ft 4:14 / mi
slept:7.5

super easy ride to mount olympus for hill repeats.

1910 w/72ft there (i was early so i added a bit)
1342 w/213ft back

Running hills (trail) 3:00:14 [4] 13.4 mi (13:27 / mi) +4304ft 10:19 / mi
shoes: 08 Montrail Steak Yellow 7.5

4,304 ft total gain in 3x repeats up mount olympus (first river crossing) with roch horton.

15:22 warmup

1st 1,411 feet in 27:19 - 17:30 down (felt ok, but quads worked on last pitch - roch pushed it and showed me it was actually runnable)

2nd 1,411 feet in 29:29 - 19:58 down (stayed with roch but hit my max at end)

3rd 1,411 feet in 29:57 - 17:47 down (stayed steady throughout but then pushed my limit on the last pitch, river felt good).

6:58 cooldown

Cycling (road) 41:41 [2] 9.55 mi (4:22 / mi) +591ft 4:07 / mi

errand commuter ride to target and a little extra. it's soooo nice here! sun out and temps round 86 degrees. sweet.

Friday May 30, 2008 #

Running (road) 31:33 [2] 3.21 mi (9:50 / mi) +312ft 9:00 / mi
shoes: 08 Montrail Steak Yellow 7.5

ran from condo to smith's grocery store and back.

Thursday May 29, 2008 #

Running (trail) 36:26 [3] 4.19 mi (8:42 / mi) +171ft 8:22 / mi
shoes: 08 Montrail Steak Yellow 7.5

run at yellowstone lake where we camped at bridge bay. early morning run in the very cold air before everyone else got up. awesome trail along the lake.

blog for the detes.

Tuesday May 27, 2008 #

Cycling (road) 1:24:26 [3] 17.6 mi (4:48 / mi) +830ft 4:36 / mi

mock trip ride with full support through yellowstone. from madison camp ground to old faithful... awesome.

C • When I was out there two ye... 2

Running (trail) 30:13 [3] 3.6 mi (8:24 / mi) +223ft 7:56 / mi
shoes: 08 Montrail Steak Yellow 7.5

run on 1hr free time from madison campground in yellowstone, along river a bit. big bison just hanging out by river, i ran right past him.

Sunday May 25, 2008 #

Running hills (trail) 3:26:32 [4] 12.4 mi (16:39 / mi) +7933ft 10:22 / mi
ahr:148 max:166 slept:5.0 shoes: 08 Montrail Steak Yellow 7.5

6am start. ran up mount olympus (excluding the last .1 mile scramble) twice. great 8,000 foot run!

Lap 1: 1:05:28 to top 4,000ft up (159avg), 37:00 down
Lap 2: 1:07:37 to top 4,000ft up (159avg), 35:54 down

Saturday May 24, 2008 #

Note
slept:6.0 (rest day)

terrible night of sleep because most of the guides didn't have to do 1st aid and cpr class today... so they partied hard to celebrate making it through the first week of training. 3 guides have been asked to leave/terminated out of 25 so far. we have to be "on" at all times here, just like on a trip. pretty crazy.

body feels good, ate pretty well except when at the bar watching the ufc fight. going to bed late to get up early and hammer out double mount olympus tomorrow before most even wake up. we have to be ready to go at 1pm. ugh. we leave at 6am monday morning for our mock trip in yellowston/grand teton park! it'sll be sweet, but cold.

C • what is that course? 2

Friday May 23, 2008 #

Running (road) 52:57 [2] 5.8 mi (9:08 / mi) +1145ft 7:41 / mi
ahr:121 max:149 shoes: 08 Montrail Steak Yellow 7.5

late night run after checking out big cottonwood with the van. my diet options during training have been awful and i've made some bad choices. it made this run, well a run to a bathroom and back. i found the wild oats grocery store so things will get better. i'll leave it at that. sucked.

C • near miss 1

Thursday May 22, 2008 #

Note
(rest day)

feel good with just slight soreness in quads after yesterdays run up mount olympus.

took the morning off on purpose. the after dinner run never happened bc i have a lot of guide training homework! homework?! we are literally overwhelmed with reading and public speaking presentations to prepare. deezam.

i did walk 2.2 miles for groceries and back to smith's. that place sucks but i don't have a car to hit pcc or whole foods. might try to borrow the van tomorrow for that.

Wednesday May 21, 2008 #

Running intervals (road) 22:51 [4] 3.0 mi (7:37 / mi) +299ft 6:58 / mi
ahr:141 max:162 slept:5.0 shoes: 08 Montrail Steak Yellow 7.5

10min fartlek up the big cottonwood road from the condos in the dark and rain. slept through alarm so i didn't get as long a run as i hoped. did fartlek up the road, keeping an eye out for the first trail option. think there is one at the campground i turned at but didn't spend the time to see.

C • Weather 3

Running hills (trail) 3:12:18 [4] 12.4 mi (15:30 / mi) +4938ft 11:16 / mi
ahr:135 max:161 shoes: 08 Montrail Steak Yellow 7.5

after work i ran from the condo to mount olympus on nasty road, up to summit and back. awesome run, ran were i could and hiked where i couldn't - didn't feel very strong (altitude). 30 min up trail it started to snow. then as i got above tree line it got pretty scetchy. snow for the last mile, slick, wet and steep. then the last .1 is straight up with scrambling. no fall terrain. the summit bid was a snow covered knife ridge. it was getting dark and i had to hussle but this was no hussle terrain. i did make it down without headlamp but it was dark by the time i hit the trailhead. ran home with headlamp.

Mount Olympus stats:
Distance: 6.4 miles (round trip)
Elevations: 4,200 ft. gain/loss
* Mount Olympus Trailhead: 4,830 ft.
* Mount Olympus: 9,026 ft.

1:53:34 to summit from condo.
1:31 from tailhead to summit.
51:49 downhill to trailhead parking lot.

24:38 road run there: 3mi w/204ft gain (8:12/mile)
26:53 road run home: 3mi w/534 gain (8:57/mile)

Tuesday May 20, 2008 #

Running (road) 26:02 [3] 3.01 mi (8:39 / mi) +400ft 7:41 / mi
ahr:129 max:159 shoes: 08 Montrail Steak Yellow 7.5

condos are two blocks from the opening of big cottonwood canyon! so stoked but didn't know where to run really or where the trail starts (yet). ran up the road and around some residential.

Cycling (road) 1:00:27 [3] 14.3 mi (4:14 / mi) +801ft 4:01 / mi
ahr:114 max:153 slept:6.0

first backroads ride. pushed a bit up the canyon and could feel the elevation.

this is the place heritage park parking lot up emmigration canyon and back down through town to sugarhouse park (sweet ass park).

Yoga 5:38 [1]

Strength Training (core) 15:14 [4]

ATW for 40's (split pushups and did full supermans bc it's harder)

Monday May 19, 2008 #

Note
slept:7.0 (rest day)

travel day from seattle to slc. felt good all day. nutrition was right on. wanted to get out but didn't have time.

hip feels fine but i rolled my ankle during the run and it's tight.

Sunday May 18, 2008 #

Note
(rest day)

feel great this morning. ice baths work! after last weeks 18 i took a hot one and was sore. after yesterdays run i took a cold one and NO muscle soreness. i'm amazed.

packing/moving all day.

Saturday May 17, 2008 #

Running (trail) 6:33:00 [4] 35.0 mi (11:14 / mi) +10000ft 8:50 / mi
ahr:140 max:166 slept:6.0 shoes: 08 Montrail Steak Yellow 7.5

12 peaks with justin. 35 miles with 10,000ft of gain. i felt pretty good considering the recent time off, but my climbing needs some work. tom and bill joined us for the first 6 peaks. it was hot, i got my sweat on.

Note

rode 2 miles to the grocery store.. but too slow to count. my hip didn't feel good on this ride.

Friday May 16, 2008 #

Note
slept:8.0 (rest day)

taking a rest day (with super easy bike commuting). i feel pretty good, pretty tired getting up this morning however. legs a bit tight to start the day too. hopefully running big tomorrow.

Cycling (road) 1:34:00 [1] 20.0 mi (4:42 / mi) +505ft 4:35 / mi
(rest day)

suuuuper slow commuter riding. i have no car but have lots to do before i leave.

Thursday May 15, 2008 #

Running long (trail) 2:37:46 [3] 17.0 mi (9:17 / mi) +3701ft 7:42 / mi
ahr:130 max:155 shoes: 08 Montrail Streak 02 Cut Blue

4:50am wake up for a great, and i mean great tiger fat ass 25km loop with angle. it was humid, i felt pretty good, we didn't hammer. no hip pain, although by the end it felt like if i'd pushed it another hour the psoas might have gotten pissed off. mud was involved.

C • Hi 7

C • whats up with that? 3

Cycling (spin class) 56:10 [2] 17.0 mi (3:18 / mi)
ahr:116 max:140

up early for a long run, then packing and moving stuff all day = tired spin class. just tried to keep it good and interesting for the class, but i had nothing.

Running (road) 8:32 [1] 0.9 mi (9:29 / mi)
shoes: 07 Montrail Odysseys sz8.5 cut

run commute w/backpack to teach spin.

Cycling (road) 18:30 [1] 3.68 mi (5:02 / mi)

slow commute

Wednesday May 14, 2008 #

Running (trail) 1:29:03 [3] 10.0 mi (8:54 / mi) +1549ft 7:46 / mi
ahr:136 max:161 slept:6.25 shoes: 07 Montrail Odysseys sz8.5 cut

easy cougar 10 with jeff, justin and mike. best way to start the morning i say...

hip was pretty good. i could feel the exercises i did on it yesterday especially when i picked up the pace.

mortons nueroma didn't like the odysseys - back to the streaks it is.

Running (road) 15:25 [1] 1.6 mi (9:38 / mi) +210ft 8:34 / mi
ahr:115 max:146

commuter run to teach spin class.
7:20 there
8:05 back

Cycling (spin class) 56:02 [4] 17.0 mi (3:18 / mi)
ahr:140 max:164

i had a great deal of energy today. great class and happy to average 140 although i don't think the class was! ha.

Yoga (SMB) 1:00:00 [2]

Cycling (road) 10:41 [1] 2.0 mi (5:20 / mi) +210ft 4:51 / mi

commuter ride to yoga.

Tuesday May 13, 2008 #

Cycling (road) 43:25 [2] 9.45 mi (4:36 / mi) +538ft 4:22 / mi
slept:8.0

commuter ride in the nasty weather w/full backpack; to grocery store, ups, matthew's house and back.

Running (road) 16:20 [2] 2.0 mi (8:10 / mi) +210ft 7:26 / mi
shoes: 08 Montrail Streak 02 Cut Blue

commuter run to gym.
8:06 there a bit longer way
8:14 back

Strength Training (core) 30:39 [3]
ahr:12 max:136

ATW @ 40s in 17:46 - broke yoga pushups up into 2 sets of 20, also did full both leg/arm supermans after 25 single legs, i think it's harder and i get more out of it than singles.

then added:
2x 25 hanging knee ups
right leg cable machine knee ups
torso twist machine superset with
wood choppers
1x 25 hanging knee ups

Strength Training (high reps) 18:16 [3]

one set of leg extensions with right leg
dumbell front, medium and side lateral raises
2 sets box knee ups for 20s
1 set dumbell curls, then machine curls
tricep overhead rope

1 round of hip clamshells and leg lifts.

Monday May 12, 2008 #

Cycling (road) 3:00:01 [2] 42.09 mi (4:17 / mi) +2539ft 4:03 / mi
ahr:110 max:142 slept:7.0

commuter ride to bank w/backpack (vw died saturday). tired and slow.

C • did you sell the beast? 4

Sunday May 11, 2008 #

Cycling (road) 47:47 [2] 11.69 mi (4:05 / mi) +351ft 3:58 / mi
ahr:114 max:136

ride to mercer island park and ride to meet justin for cougar run.

Running (trail) 1:35:34 [2] 10.0 mi (9:33 / mi) +810ft 8:53 / mi
ahr:120 max:150 slept:6.0 shoes: 08 Montrail Streak 02 Cut Blue

cougar 10 with justin, krissy and dagan. very slow, lots of stopping but great to be out and catch up.

NO HIP PAIN!

Cycling (road) 1:44:44 [1] 21.56 mi (4:51 / mi) +1001ft 4:39 / mi

commuter ride.

Yoga 23:24 [1]

Saturday May 10, 2008 #

Running tempo (trail) 2:35:32 [4] 18.66 mi (8:20 / mi) +3701ft 7:01 / mi
ahr:151 max:169 shoes: 08 Montrail Streak 8 Bl 01

tiger fat ass 25km loop.

sometimes the ones that aren't meant to be are the best ones!

van broke down on i90. dealt with that. got a ride to issaquah from copson. started run really late - nothing like being late for my own going away party to motivate and hammer. steve dropped me off in downtown issaquah. i ran road to exit 19 feeling ok. but as i started up the to high point i felt really good. ran the tiger fat ass 25km loop exiting chirico trail and skipping the poo poo point trail downhill (4.2 miles). then running the road to copson's house. i cut off 4.2 miles of downhill on poo poo point trail, but added 2.2 on chirico. so my altered loop was 15 miles. extra road miles: to trail 2.1 miles to trail, 1.56 from chirico to copson's house.

i haven't felt that good and fast on trail in a long time! it was awesome.
i was able to keep my heart rate high and i charged downhills with some crazy energy and a bit on the edge of crashing. ran to copson's from poo poo in 23min. hip has felt great all night after too!

full disclosure: i took two ibuprofens before i started.

C • Going away 2

Friday May 9, 2008 #

Cycling tempo (road) 57:27 [4] 16.37 mi (3:31 / mi) +883ft 3:20 / mi
ahr:129 max:157 slept:8.0

morning magnolia loop. tried to keep the pace up. focused on mph and hr. my heart recovers fast these days so it's hard with the hills and stop signs/lights to keep it elevated. 129 is good. gives me 130+ to shoot for next time.

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

another one that was supposed to be a "core" class but, well it wasn't. i still enjoy them but wanted core baby.!

Kayaking 36:18 [3] 3.44 mi (10:33 / mi)

good to get in a boat again. felt free.

Cycling (road) 40:50 [1] 7.9 mi (5:10 / mi) +443ft 4:54 / mi

commuter riding

Yoga (SMB) 1:00:00 [2]

Thursday May 8, 2008 #

Yoga 5:10 [1]

poses to loosen up the hip before the run.

Running tempo (trail) 1:05:53 [4] 8.1 mi (8:08 / mi) +958ft 7:19 / mi
ahr:131 max:159 shoes: 08 Montrail Streak 8 Bl 01

discovery park loops

warmup loop
3 miles 25:34 (8:31/mile 120avg)

i wanted to do a bigger tempo loop. outer hip talked to me a bit so i eased off where necessary. added a bit of beach running around the lighthouse that slowed me down. some slimmy rocks almost killed me too.

5.1 miles 40:19 (7:54/mi 137 avg 159 max) nowhere near a real tempo effort.

Cycling intervals (spin class) 55:22 [4] 17.0 mi (3:15 / mi)
ahr:131 max:157 shoes: 08 Montrail Streak 8 Bl 01

i started easy bc i wasn't feeling great. tired from eating poorly and digesting as well was yesterdays class i think. my legs got better after a warm up and i put some great hard efforts in.

Running (road) 7:36 [1] 0.8 mi (9:30 / mi)

run commute to teach spin.

Wednesday May 7, 2008 #

Running (trail) 1:28:10 [3] 10.0 mi (8:49 / mi) +1549ft 7:41 / mi
slept:6.75 shoes: 08 Montrail Streak 8 Bl 01

great run with the lads, justin, jeff, tom and mike... good times. standard cougar 10. felt pretty good and NO HIP PAIN! justin/tom picked it up the last 10 min at tempo pace (at least for me).

forgot watch so no hr data

Cycling (spin class) 56:07 [4] 17.0 mi (3:18 / mi)
ahr:142 max:169

142 avg hr i'm very happy with. i had all sorts of energy today. even ran with boyz this morning which i thought would bring me down a notch, but instead i gained a notch. feeling really good lately. able to push the intervals, burning the legs before the lungs generally. no hip issues on bike, although i could feel the glute still from judy's awesome "matt's yoga" class on monday. gotta do more of those excercises today.

Running (road) 14:36 [2] 1.5 mi (9:44 / mi) +210ft 8:36 / mi
shoes: 08 Montrail Streak 8 Bl 01

run commute to teach spin class.
7:02 there
7:34 back (feeling really good)

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

great easy class. just what i needed.

Cycling (road) 48:08 [2] 9.98 mi (4:49 / mi) +587ft 4:34 / mi

easy commuter ride to various errands with full heavy expedition backpack.

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

elastic band standing hip turn out excercise 3:47
shoulders 3:02

Tuesday May 6, 2008 #

Cycling (road) 43:51 [2] 10.98 mi (4:00 / mi) +436ft 3:51 / mi
ahr:117 max:159 slept:8.0

commuter ride with a couple of pushes to a meeting with sponsor amazing grass. awesome company.

Running (road) 14:22 [3] 1.7 mi (8:27 / mi) +210ft 7:34 / mi
ahr:120 max:147 shoes: 08 Montrail Streak 8 Bl 01

run commute to gym and back a few blocks extra.

Strength Training (core) 24:35 [4]
ahr:102 max:133

ATW for 40's. yoga pushups were the only ones i couldn't do 40 in one shot. so i had to split them up. total time was 17:54.

followed it up with:

turkish getups w/10lbs for 10 (these were hard after pushups and ATW)
right leg extensions to fatigue (1 set)
cable wood choppers (1 set)

Cycling (road) 25:21 [1] 6.8 mi (3:44 / mi) +82ft 3:41 / mi

easy commuter ride to watch the celtics win!

Monday May 5, 2008 #

Note
slept:7.0 (rest day)

kind of tired today and eating non stop! damn. decided to take the day off from any real training. mostly because i'm digesting all the time there isn't room for real workouts.

the fact that i'm leaving for the summer in 10 days has hit me. i'm starting to pack stuff up so i can sublet the condo and get my ducks in order. this sucks but it's a good cleanse.

Running (road) 14:24 [1] 1.5 mi (9:36 / mi) +210ft 8:29 / mi
ahr:113 max:130 (rest day) shoes: 08 Montrail Streak 8 Bl 01

run commute to yoga.

Yoga (core) 1:00:00 [3]
(rest day)

this class was for me! did lots of core (finally) then finished with some of the hip excercises that judy had shown me.

Sunday May 4, 2008 #

Running (trail) 1:30:02 [3] 10.0 mi (9:00 / mi) +1549ft 7:51 / mi
ahr:130 max:157 slept:7.0 shoes: 08 Montrail Streak 8 Bl 01

great cougar 10 with the boys. Justin, Jeff, Mike and I to start, picked up Jim Kerby and Jamie Gifford along the way. Justin's parents along for a hike.

hip felt great until about an hour in. the pain creeped up and ended not feeling good at all. glute pain from the foot lift seems to be gone but the ever present front of the hip flexor and psoas issue has not left. total bummer.

Cycling (road) 45:16 [4] 14.06 mi (3:13 / mi) +591ft 3:06 / mi
ahr:137 max:157

ride from home to gabe's in forest park.

once on the burke i hammered trying to stay over 20mph. probably averaged 22. right quad felt the burn but hr was around 140-144. so not even near my AeT. i need to start doing more zone 3/4 work and explore this.

anyway it felt good.

Cycling (road) 57:29 [3] 16.07 mi (3:35 / mi) +732ft 3:26 / mi
ahr:125 max:151

ride back from forest park on burke gilman + trip to grocery store so the last 3 miles was with full backpack. felt good on the bike today. loads of energy. no hip issues on the bike as usual.

Running (road) 14:55 [1] 1.5 mi (9:57 / mi) +210ft 8:47 / mi
max:148 shoes: 08 Montrail Streak 8 Bl 01

gym commute run
6:55
8:00

Strength Training (high reps) 18:07 [3]
ahr:104 max:135

hanging leg lifts 21, 20
hip machine side and front (laid off since i've stressed the hips today)
sitting ab folding machine
seated biceps curl machine superset with palm down dumbell curls
hanging leg lift 25 final set

Saturday May 3, 2008 #

Note
slept:5.5

went to bed late at 12am or so, got up at 5:30am. not sleeping very well for some reason.

everything feels great, no pain, soreness, or issues. i think i'll try a trail run today.!!

Cycling (road) 9:56 [1] 1.89 mi (5:15 / mi) +210ft 4:45 / mi

commute to yoga and back.

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

Running (trail) 48:00 [2] 4.8 mi (10:00 / mi) +548ft 9:01 / mi
shoes: 08 Montrail Streak 8 Bl 01

no watch or hr monitor. discovery park loop, bigger one. easy run with ellen. we were both tired, but it ended up being a great run.

hip felt great.

Friday May 2, 2008 #

Cycling long (road) 5:20:20 [3] 77.9 mi (4:07 / mi) +3937ft 3:55 / mi
ahr:114 max:161 slept:7.0

easy long ride. magnolia loop first 20 with matthew, then out to issaquah to ride 1hr with cory, then grocery store, then home.

Yoga 20:44 [1]

some standard poses nice and easy.. everything feels great. not a single issue and hip feels great.

2x 30 seconds plank and both side planks

Thursday May 1, 2008 #

Running (trail) 25:14 [3] 2.9 mi (8:42 / mi) +400ft 7:42 / mi
slept:7.0 shoes: 08 Montrail Streak 8 Bl 01

forgot hr strap. super easy tester run on discovery park loop. hip felt fine the whole time. i was sort of expecting it to act up at any minute. still needs time but it's nice to know i can get a few trail miles in without bothering it. mortons was kind of there but not painful at all (numb/tingle in toes).

C • 08 Montrail Steak Blue 8 2

Note

i woke up more times than usual last night.. and once pretty confused. weird. i bet it was my pret bed time diet = not good.

my new rudy projext exynox sx with the impact photochromic lenses are the shit! didn't even notice the change in shade until i looked in the mirror. awesome and kind of space age amazing technology.

anyone out there use accel gels? opinions?
i was given a box of accel gels and figured i'd try one today. the second ingredient is high fructose corn syrup! i thought my body might go into some kind of shock since i haven't allow high fructose into my diet for the last 10 years. but it tasted good (even though they are expired!) and seemed to do the job. one thing to note that the package is too wide to get in your mouth. so to get all the gel it requires you to push up with the other hand... not good for ultrarunners with bottles in their hands. obviously no real world testing on their part. =(

Cycling (road) 14:00 [1] 2.8 mi (5:00 / mi) +210ft 4:40 / mi

commuter ride to and from teaching spin class.

Cycling intervals (spin class) 55:11 [4] 17.0 mi (3:15 / mi)
ahr:140 max:167

full belly hammer fest! i almost threw up! f'in sweet.

Cycling (road) 19:49 [2] 3.66 mi (5:25 / mi) +299ft 5:02 / mi
ahr:111 max:134

saving the environment one grocery store trip at a time!

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