Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wildsky

In the 7 days ending Feb 7, 2009:

	activity	#	time	miles		km		+ft
	Running	4	5:01:21	24.87	(12:07)	40.02	(7:32)	2740
	Trainer/Spin	3	2:45:52
	Kayaking	1	2:39:00	12.5	(12:43)	20.12	(7:54)
	Swim	2	1:15:54	2.02	(37:35)	3.25	(23:21)
	Strength Training	2	1:15:00
	Mountain Bike	1	1:00:00	5.0	(12:00)	8.05	(7:27)	600
	Total	6	13:57:07	44.39		71.44		3340
averages - sleep:8.5 rhr:48 weight:181lbs

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Saturday Feb 7, 2009 #

Event: O' Series / WIOL #7 -- Island Crest Park

Running race (trail) 32:19 [5] 3.12 mi (10:21 / mi) +180ft 9:49 / mi
ahr:154 max:167

great course. I am a bit slow on the fast parts. The speedsters kicked my arse. nav wasn't too technical even though I royally messed up 5

Kayaking (sea kayak) 2:39:00 [3] 12.5 mi (12:43 / mi)

paddle around mercer Isl with Aaron after O meet

Course 7 - Splits

Friday Feb 6, 2009 #

Running (trail) 2:30:00 [3] 11.0 mi (13:38 / mi) +1499ft 12:05 / mi
ahr:121 shoes: Vasque Velocity

drove out thurs night and camped. extremely cold. spent the morning in meetings and the afternoon scouting the urban part of the trioba II. lots of snow, used the snowshoes. was following a game track in the snow when a cougar track joined and the two tracks were together for a long time until i went a different direction. wonder if the cougar finally caught up?

spike my shoes with 3/8 machine screws. i put the screws through the thickest part of the sole but could still feel them a bit on hard surfaces. they definitely gripped well.

Wednesday Feb 4, 2009 #

Trainer/Spin (trainer) 1:00:00 [2]
ahr:115 max:133 rhr:50 slept:9.0 weight:181lbs

morning spin. HR higher than workload. not sure why. RHR was high as well

Swim 30:00 [4] 1.25 km (24:00 / km)

thought I would up it a bit. swam in the yard pool so all lengths are in yards

250 WU
5X50 50 w/10 rest
250 kick drills
4X100 1:40, 1:45; 1:50; 1:50 w/20rest
200 kick drills cool off

Strength Training 30:00 [3]

started with leg rehab in the water; deep water running, calf raises, one legged squats. Took it up stairs one legged balance on 1/2 bosu, squats while holding out 6pd ball, one legged with 6pnd ball pass hand to hand

then core work

Mountain Bike (mountain) 1:00:00 [3] 5.0 mi (12:00 / mi) +600ft 10:46 / mi

ToP another great night. the conditions were perfect. great riding. leg were real tired and it was hard to stay balanced and focused and clear the obsticals

Tuesday Feb 3, 2009 #

Trainer/Spin (trainer) 1:00:00 [2]
ahr:109 max:125 rhr:46 slept:7.5 weight:181lbs

legs tired. easy spin

Swim 45:54 [3] 2.0 km (22:57 / km)

focused swim. 25 meter pool which is much nicer
22:38
23:16

There was some kind of stuck manatee whailing in the pool next door. absolutely scary. i never heard a wounded animal make noises like that

C • pain is weakness leaving the body 1

C • Manatee? 7

Running (road) 39:02 [3] 4.75 mi (8:13 / mi) +295ft 7:46 / mi
ahr:143 shoes: Asics GT 2110

run around the block while mathew in scouts. triesd tofocus and keep the leg turnover high and opwer up the hills. still easy pace.

Monday Feb 2, 2009 #

Trainer/Spin intervals (spin class) 45:52 [4]
ahr:133 max:158 slept:9.0

good workout. started kinda slow but worked up well.

Strength Training 45:00 [3]

core and shoulders.

It begins

C • And on the 7th Day, God cried: 7

Sunday Feb 1, 2009 #

Running (trail) 1:20:00 [3] 6.0 mi (13:20 / mi) +764ft 11:54 / mi

more scouting on the bike section. lots of snow

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