Training Log Archive: CoachingEndurancIn the 28 days ending Feb 28, 2007:
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Wednesday Feb 28, 2007 #
Kayaking 1:00:10 [2] 5.1 mi (11:48 / mi)
ahr:114 max:127
Cycling (stationary bike) 46:27 [1] 10.0 mi (4:39 / mi)
Yoga 1:00:00 [2]
Tuesday Feb 27, 2007 #
Strength Training (abs, chest, bis, tris, sh) 51:30 [3]
ahr:97 max:127
Cycling (stationary bike) 45:09 [1]
ahr:104 max:113 slept:7.0 weight:147lbs
Sunday Feb 25, 2007 #
Running (trail) 6:38:50 [3] 31.0 mi (12:52 / mi) +6411ft 10:46 / mi
shoes: Montrail Continental Divide 1
last day 50k (31 miles). was nursing my sprained ankle. it was huge in the morning again. felt pretty bad in the morning, then got a bit better. was able to charge some uphills running where everyone else walked. i could not run downhill with my ankle - every step up or down hurt. 5 advils on the day got me to the finish line and my 200 mile week (6 days).
Saturday Feb 24, 2007 #
Running (trail) 9:07:00 [3] 44.0 mi (12:26 / mi) +8999ft 10:25 / mi
shoes: Montrail Continental Divide 1
day 3 was a 40 miler. i suffered with my twisted ankle. it's gotten worse every day. ran good yesterday but today it killed and was very swollen. it's just pain management now. shit. roch saved us after going the wrong way. then i did the viewpoint as an up and back. ran into roch and he was like "what?". oh, it's not an out and back is it. so i did the summit 1.5 times - great. got through it but i was just managing pain and running through it. absolutely beautiful day though!!
Friday Feb 23, 2007 #
Running (trail) 10:13:00 [3] 51.0 mi (12:01 / mi) +12001ft 9:50 / mi
shoes: Montrail Continental Divide 1
day two was 50 miles (added 1 boner mile) amazing run, down and up gridley, then up and down topo topo. i got a lot of energy from the summit and passed a big group including dave horton (suck on it horton!), finished up front with some big hitters out there AND having the 70 miles of scrub runs on my legs - great day.
Thursday Feb 22, 2007 #
Running (trail) 1:03:00 [4] 7.0 mi (9:00 / mi) +1201ft 7:45 / mi
ahr:136 max:151 shoes: Montrail Hardrocks 2 (8)
first day of the 4 play where everyone shows up to run for 4 days. this was in a downpour up ray miller trail. it hailed up top and you had to lean into the wind - sweet. felt pretty good after the 70 miles of backbone trail.
Wednesday Feb 21, 2007 #
Running (trail) 6:00:00 [3] 32.0 mi (11:15 / mi) +6401ft 9:28 / mi
shoes: Montrail Continental Divide 1
2nd day of scrub runs. most people arrive tomorrow for the 4 days. scrub run is just the extra days before everyone else arrives. we ran the whole backbone trail. (i'll have to update time as i deleted log). finished first (not that it matters i was just feeling good so i went with it).
Tuesday Feb 20, 2007 #
Running (trail) 7:52:15 [4] 38.0 mi (12:26 / mi) +7999ft 10:22 / mi
ahr:127 max:157 slept:4.0 shoes: Montrail Continental Divide 1
ran the first 38 miles of the backbone trail in the santa monica mtns for coyote 4 play. finished with scotty 1st and 2nd.
Sunday Feb 18, 2007 #
Cycling (trail) 1:19:02 [3] 15.0 mi (5:16 / mi) +1001ft 4:57 / mi
ahr:134 max:152 slept:6.0
rode my last lap on sunday.. great easy ride. purposely stayed in heart rate zone 1. rode steve's rental trek fuel 8.0 - it sucked.
Saturday Feb 17, 2007 #
Cycling (trail) 1:04:30 [5] 15.0 mi (4:18 / mi) +1001ft 4:03 / mi
ahr:155 max:165 slept:6.0
rode the course in the day as fast as my turner and my legs would go. my rear cassette came loose and i took a huge crash, cut up my leg and bruised my hip - not good. i just wanted to see how fast i could do a lap at this point. my speed isn't there but my endurance has never been better. fast laps were 1hr. i rode a 1:04 so i'm close, just need a few more interval/speed workouts on the bike.
Cycling (trail) 1:15:19 [4] 15.0 mi (5:01 / mi) +1001ft 4:43 / mi
ahr:149 max:163 slept:6.0
rode the kona hei hei bad ass cross country bike as a demo. it was amazing. comparable to my nitrious and super light. didn't like the rim breaks but the bike was sweet. perfect for the course which was not technical at all, dirt road and smooth flat no rocks or roots singletrack.
Friday Feb 16, 2007 #
Cycling (trail) 1:30:15 [3] 15.0 mi (6:01 / mi) +1001ft 5:40 / mi
slept:5.5
great night ride - after a day at the booth today, friday the day before the race... steve and i had dinner, cleaned up and headed out for a loop of the 24hrs of old pueblo course. it's the biggest 24hr mtn bike race there is! 3,000 people at this one, 1500 racers! it's an amazing environment. steve wants to ride 50 miles in three days - i wanna get 100 in the next two days.
the course is smooth singletrack and a couple sections of double. just 1,000 ft of climbing but it feels like none cause the course is "easy".
Wednesday Feb 14, 2007 #
Running (road) 56:04 [2] 6.16 mi (9:06 / mi) +161ft 8:53 / mi
ahr:117 max:135 shoes: Asics Gel Nimbus VIII - Road S
run with cory and bella around green lake from my house. darkness and tiredness - came back and went back to sleep. i have to paddle today.
hr a guess again because it said i hit 160 and i know that did not happen this morning.
Kayaking 4:10:12 [3] 22.0 mi (11:22 / mi)
ahr:121 max:136
paddled to st eds and back. man it's been too long since i did a nice long paddle - felt great.
Monday Feb 12, 2007 #
Running (trail) 3:24:00 [3] 20.04 mi (10:11 / mi) +4633ft 8:21 / mi
ahr:132 max:165 slept:8.0 shoes: Montrail Hardrocks 2 (8)
hr are guesses because the monitor was way high at the beginning again. but not for long, so i bet it's close.
Cycling (road) 46:19 [2] 10.06 mi (4:36 / mi) +715ft 4:19 / mi
ahr:116 max:159
rode a modified loop. too many stop signs and lights to get into any groove or keep my speed up.
Running (road) 1:11:30 [3] 8.01 mi (8:56 / mi) +269ft 8:39 / mi
ahr:113 max:136 shoes: Asics Gel Nimbus VIII - Road S
late night run around the lake. stomach problems from what i ate again! do i ever learn?
Saturday Feb 10, 2007 #
Cycling (road) 3:35:10 [3] 50.3 mi (4:17 / mi) +1627ft 4:09 / mi
ahr:121 max:151 slept:8.0
Running (road) 22:08 [2] 2.59 mi (8:33 / mi) +246ft 7:50 / mi
ahr:126 max:155 shoes: Asics Gel Nimbus VIII - Road S
Friday Feb 9, 2007 #
Running (road) 56:10 [2] 6.28 mi (8:57 / mi) +131ft 8:46 / mi
slept:6.5 shoes: Asics Gel Nimbus VIII - Road S
my hr monitor is way high at the begining of my workouts so the avgs are screwed up.
Cycling (road) 1:09:00 [3] 16.0 mi (4:19 / mi) +843ft 4:06 / mi
ahr:114 max:151 slept:6.5
Thursday Feb 8, 2007 #
Running (road) 15:59 [3] 2.11 mi (7:34 / mi) +30ft 7:29 / mi
ahr:137 shoes: Asics Gel Nimbus VIII - Road S
ran down for paddle from my house to nwoc.
Kayaking 59:22 [3] 5.0 mi (11:52 / mi)
ahr:118 max:130
paddled out to the bridge before the locks and back. felt great to get out and paddle again!
Running (road) 45:49 [3] 5.97 mi (7:40 / mi) +240ft 7:24 / mi
ahr:134 max:158 shoes: Asics Gel Nimbus VIII - Road S
ran around the lake after paddle.
Running (road) 22:01 [2] 2.31 mi (9:32 / mi) +230ft 8:43 / mi
ahr:116 max:140 shoes: Asics Gel Nimbus VIII - Road S
Cycling (spin class) 56:40 [4] 15.0 mi (3:47 / mi)
ahr:136 max:160
Strength Training (chest, bis) 15:00 [2]
Wednesday Feb 7, 2007 #
Running (road) 1:32:07 [3] 10.86 mi (8:29 / mi) +896ft 7:52 / mi
ahr:134 slept:7.0 shoes: Asics Gel Nimbus VIII - Road S
Tuesday Feb 6, 2007 #
Running (trail) 1:26:15 [3] 9.25 mi (9:19 / mi) +1539ft 8:03 / mi
ahr:138 max:165 slept:9.0 weight:142lbs shoes: Montrail Hardrocks 2 (8)
stayed with karl meltzer last night. got up and ran his bread and butter run in little cottonwood canyon - great day, beautiful. he said he was feeling really good, but shit he IS a speedgoat. i could not stay with him and just stopped trying and ran my own pace. dude is an animal. great beautiful day out - and i get to come home today!!! for 10 days, then i'm gone again damnit.
Monday Feb 5, 2007 #
Running (trail) 2:49:15 [3] 13.85 mi (12:13 / mi) +1690ft 10:57 / mi
ahr:119 max:151 shoes: Montrail Hardrocks 2 (8)
left at sunrise with roch horton for a great run in devil's canyon fruita, colorado. amazing terrain. felt great, the run was easy. roch wore yaktraks because the trails were mostly snow. i was fine just because they were packed down. i'm in grand junction now for some store visits.
because of time constraints we ran for about 2 hours less than planned.
Sunday Feb 4, 2007 #
Cycling (trail) 2:31:35 [3] 16.15 mi (9:23 / mi) +1375ft 8:41 / mi
ahr:120 max:152 slept:8.0
Saturday Feb 3, 2007 #
Running (trail) 1:51:12 [3] 10.13 mi (10:59 / mi) +1142ft 9:55 / mi
ahr:123 max:166 slept:8.0 shoes: Montrail Hardrocks 2 (8)
on ian torrence's suggestion i ran the flat pass trail (steel bender). just amazing terrain, 3 river crossings. ran out 10 and back 10 but had a couple of road miles so i broke it up into three workouts, out, road and back.
Running (road) 13:35 [3] 1.29 mi (10:32 / mi) +272ft 8:47 / mi
ahr:130 max:154 slept:8.0 shoes: Montrail Hardrocks 2 (8)
started down the road to moab then remembered i didn't have my bike shoes so decided to run back the trail. this is one big run but with this road section i broke it up into two.
Running (trail) 1:55:14 [3] 8.95 mi (12:52 / mi) +1765ft 10:51 / mi
ahr:133 max:161 slept:8.0 shoes: Montrail Hardrocks 2 (8)
on ian torrence's suggestion i ran the flat pass trail (steel bender). just amazing terrain, 3 river crossings. ran out 10 and back 10 but had a couple of road miles so i broke it up into three workouts, out, road and back.
Friday Feb 2, 2007 #
Running (trail) 2:26:48 [3] 12.63 mi (11:37 / mi) +1581ft 10:23 / mi
ahr:127 max:153 shoes: Montrail Hardrocks 2 (8)
ran one of karl meltzer's favorites in moab. pritchart canyon, to hunter canyon and back to the road - amazing, beautiful, breathtaking - the singletrack out hunter canyon was etched into the wall hundreds of feet above the canyon bottom - so sweet.
Thursday Feb 1, 2007 #
Cycling (trail) 2:02:00 [4] 13.0 mi (9:23 / mi) +2047ft 8:10 / mi
ahr:136 max:162 slept:7.0
rode amasa back in moab, down kane creek road... good times.
Running (trail) 1:42:00 [4] 9.45 mi (10:48 / mi) +2080ft 8:56 / mi
ahr:139 max:169 shoes: Montrail Hardrocks 2 (8)
ran the moab rim trail out to the lookout and back with a couple of exploring detours - just stunning terrain... i was fueled by the good news!!!