Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 31 days ending May 31, 2009:

activity

time

miles

+ft

Cycling

15:33:37

207.82

(4:30)

334.45

(2:47)

2021

Strength Training

7:28:41

Kayaking

4:23:33

20.8

(12:40)

33.47

(7:52)

Yoga

1:05:02

Total

28:30:53

228.62

367.93

2021

averages - sleep:5.8

2:39

0:00

» now

Sunday May 31, 2009 #

Note
(rest day)

just too busy with nuun sheet to get a workout in or even a spin class.

Friday May 29, 2009 #

Cycling (spin class) 58:55 [3] 18.0 mi (3:16 / mi)

took a master instructors spin class at WSSC. it was a strange journey, he had technical issues with his flying eagles that burst into fire and his angel that transformed into a demon. the class was called "rise of the phoenix", boy did i ever.

Thursday May 28, 2009 #

Note
slept:3.0 (rest day)

left late wed night for wssc conference in miami. nasty flights, tired and busy day.

Wednesday May 27, 2009 #

Cycling (spin class) 40:00 [3] 10.0 mi (4:00 / mi)

6:30am spin class, had a couple hard efforts but mostly just chilled.

Tuesday May 26, 2009 #

Strength Training (hip & foot) 18:58 [2]

Strength Training (P90X) 13:44 [3]

finished the second half from the other day - core synergistics. worked a bit of a sweat but couldn't do a few of the exercises bc of boot.

Cycling (spin class) 45:00 [2] 10.0 mi (4:30 / mi)

taught a good tough class, but took it medium to easy most of the time myself. i haven't taught a spin class since thursday so i was raring to go and had to "chill out". fuckin' boot.

Cycling (spin class) 45:45 [2] 10.0 mi (4:35 / mi)

Monday May 25, 2009 #

Cycling (road) 58:10 [1] 5.5 mi (10:35 / mi) +325ft 10:01 / mi

easy ride to park & gym, just dawdling with the boot.

Strength Training (Circuit) 20:56 [4]

new 100 + 50 workout.
100 each squats, pushups, bench tri dips, stability ball leg curls, stability ball jack knives, 50 body rows (bc they are hard).
mentally tough but motivating when i got it done.

Saturday May 23, 2009 #

Cycling (road) 1:42:56 [1] 12.9 mi (7:59 / mi) +723ft 7:35 / mi

50:46 7.94
5210 4.96miles

Friday May 22, 2009 #

Cycling (road) 50:21 [2] 5.85 mi (8:36 / mi)

easy boot ride

Strength Training (P90X) 20:10 [3]

core synergistics again. hope to finish it tonight.

Thursday May 21, 2009 #

Cycling (spin class) 20:10 [1] 5.0 mi (4:02 / mi)

dawgling on the bike while i teach spin.

Strength Training 10:14 [2]

Wednesday May 20, 2009 #

Cycling (spin class) 30:00 [2] 5.0 mi (6:00 / mi)

dawdled on the bike while teaching spin class.

Kayaking 38:40 [3] 3.19 mi (12:07 / mi)

Distance: 3.19 miles
Elapsed Time: 39:07.5
Avg. Speed: 4.9 mph
Max Speed: 7.9 mph
View in Google Maps (expires Jun 19, 2009 2:48 PM PDT)

Tuesday May 19, 2009 #

Cycling (spin class) 40:00 [2] 8.0 mi (5:00 / mi)

took it 'smart easy' today. no out of the saddle and very little effort. no impact on foot and i still got all sweaty. i've found the middle ground. phew.

Strength Training 8:17 [3]

circuit of reverse rows on a bar, pushups, squats, ball rollouts and leg raises. ran out of time but will hopefully fit another P90X workout in after work!

Cycling (spin class) 50:10 [2] 12.0 mi (4:11 / mi)

easy ride while teacing class #2 today. got all sweaty again which was nice.

Monday May 18, 2009 #

Kayaking 1:26:42 [3] 7.0 mi (12:23 / mi)

Name: Lake union paddle2
Distance: 7.00 miles
Elapsed Time: 1:27:42
Avg. Speed: 4.8 mph
Max Speed: 9.0 mph
View in Google Maps

Sunday May 17, 2009 #

Cycling (road on mtn bike) 39:30 [1] 8.4 mi (4:42 / mi) +213ft 4:36 / mi

suuper easy riding the bike around to do some errands and get some vitamin d. no raise in hr or breathing. this was easier than walking on the foot. really no impact.

Saturday May 16, 2009 #

Note
(rest day)

rest, it's what i do best these days.

Friday May 15, 2009 #

Strength Training (core) 45:00 [3]
slept:7.0

checking out the P90X program. today was Core Synergistics and it was good. if nothing else it gives me some new ideas for coaching clients and classes.

Kayaking 1:01:57 [3] 5.01 mi (12:22 / mi)

Name: Track 001
Distance: 5.01 miles
Elapsed Time: 1:04:57
Avg. Speed: 4.6 mph
Max Speed: 7.7 mph
View in Google Maps (expires Jun 14, 2009 1:48 PM PDT)

Thursday May 14, 2009 #

Strength Training (core) 12:11 [3]

ATW with the class for 20

Cycling (spin class) 50:00 [3] 15.0 mi (3:20 / mi)

went pretty hard most of the time, but eased up when i thought the foot was getting too much pressure in the boot.

C • mt. hood 50 vs. white river 50 2

Wednesday May 13, 2009 #

Cycling intervals (spin class) 52:33 [4] 18.0 mi (2:55 / mi)

6:30am spin, hammered with the boot on this morning.

Strength Training 20:11 [3]

pushed weight after spin. chest, tris, shoulders, tiny bit of abs.

Tuesday May 12, 2009 #

Strength Training (hip & foot) 20:00 [2]

Cycling (spin class) 15:00 [3] 4.0 mi (3:45 / mi)

dawdled with the boot on while teaching nuun spin class.

Cycling intervals (spin class) 54:33 [4] 18.0 mi (3:02 / mi)

actually road with the boot on. no pain during but it didn't feel great after. then i remembered i'm supposed to be on anti inflams too.. which i forgot to pick up!

Monday May 11, 2009 #

Note
slept:7.5 (rest day)

Strength Training (hip & foot) 20:00 [2]

Sunday May 10, 2009 #

Note
(rest day)

took day off to work on montrail / mountain hardwear presentation. wanted to kayak but ran out of time.

Saturday May 9, 2009 #

Strength Training (core) 20:18 [3]

did some new core work.

Strength Training 6:47 [3]

back triceps rear delts

Friday May 8, 2009 #

Strength Training (core) 30:00 [3]

core class at the gym.

Strength Training 11:57 [3]

chest and some shoulders.

Thursday May 7, 2009 #

Strength Training (core) 14:44 [3]

lead the class through ATW's for 20.

Strength Training (hip & foot) 19:57 [2]

like a good patient i did the exercises that would aggravate my foot. it feels great after lidocaine and steroids. the hip has been achey for two days now.

Cycling 15:00 [1] 2.0 mi (7:30 / mi)

just dawdled with the boot on the spin bike while teaching class.