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Training Log Archive: CoachingEnduranc

In the 31 days ending Mar 31, 2007:

	activity	#	time	miles		km		+ft
	Cycling	13	29:16:19	423.65	(4:09)	681.8	(2:35)	19216
	Yoga	10	8:50:00
	Kayaking	7	6:56:28	35.22	(11:49)	56.68	(7:21)
	Running	7	4:12:03	26.41	(9:33)	42.5	(5:56)	2690
	Strength Training	5	3:14:42
	Total	26	52:29:32	485.28		780.98		21906
averages - sleep:10.5 weight:149.1lbs

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Saturday Mar 31, 2007 #

Yoga (SMB) 50:00 [3]
slept:8.0 weight:148.2lbs

great yoga class today although it was so packed i was stuck against the back wall. lifted after. walked down and back with a couple little jogs between telephone poles. felt ok, could kinda feel the underlying issue bit at least today i think it's getting better.

Strength Training (upper body) 40:34 [3]

lifted chest, abs, bis, tris, shoulders. found a great machine for overhead press.. it killed me. did high reps 16, 14, 12, 10, 16, 16.

Cycling (road) 50:45 [3] 11.08 mi (4:35 / mi) +561ft 4:22 / mi
ahr:116 max:151

13.1 avg
good easy ride up to trader joes and back down westlake. had a scare at the beginning but it was just a bit of an ache. rode the whole 50 min without any discomfort, got out of the saddle and climbed some hills too. knee felt good. at least now i'm back to square one where i think i can ride. another 8 days until i try to run.

i have to make a call on sea otter soon. damn.

Friday Mar 30, 2007 #

Cycling (road) 40:49 [3] 8.94 mi (4:34 / mi) +453ft 4:21 / mi
ahr:115 max:149 slept:8.0

13.1 avg - first ride back after a week off. very easy ride out to discovery and back through ballard. knee felt good. i think i could "feel it", but it didn't hurt. worries me. it felt like if i did a big ride it would come back full force. i guess i'll just be glad to be able to ride at all. i'll ride 4 more miles to and from nwoc around 4pm for a paddle later.

also as i sit here typing this and move it around it feels achey. time to ice it.

Kayaking 1:06:40 [3] 5.83 mi (11:26 / mi)
ahr:125 max:140 slept:8.0

same route as the last two days however i felt really good at the beginning and a little slower at end this paddle

avg hr was up which is good. did 22 hard strokes every 15 minutes -same as last two paddles. no sun today.

walked there and back, knee didn't hurt, but i feel it. hopefully that is because i'm hyper sensitive to it.

Thursday Mar 29, 2007 #

Kayaking 1:09:29 [3] 5.86 mi (11:51 / mi)
ahr:118 max:136 slept:8.0 weight:150lbs

another easy paddle in the sun!!! out the u bridge and around that first little island. set the watch and did 20 hard strokes every 15 minutes.

Wednesday Mar 28, 2007 #

Kayaking 1:08:49 [3] 5.83 mi (11:48 / mi)
ahr:122 max:141 slept:7.5

easy paddle in the sun!!! out the u bridge and around that first little island. set the watch and did 20 hard strokes every 15 minutes.

Tuesday Mar 27, 2007 #

Yoga (SMB) 50:00 [3]
slept:8.0

walked down and back to yoga and some weights at smb

Strength Training 34:00 [3]
slept:8.0

couple abs, chest, shoulders, bis, tris

Monday Mar 26, 2007 #

Kayaking intervals 31:10 [4] 2.5 mi (12:28 / mi)
ahr:122 max:144 slept:5.0

31 min of intervals, 3min on, 3min recover. walked down and back, knee felt fine but i avoided the long stairs, the short ones felt fine.

Sunday Mar 25, 2007 #

Kayaking 45:30 [2] 3.7 mi (12:18 / mi)
ahr:111 max:135 slept:8.0

easy paddle, sun came out... walked down and back knee only hurt on the stairs.

Saturday Mar 24, 2007 #

Yoga (SMB) 50:00 [3]
slept:7.0

great yoga class today. knee still hurts from ride yesterday. no riding for a few days.

C • getting there 7

Strength Training 39:09 [3]
slept:7.0

abs, chest, shoulders, bis, tris and one back excersise

Friday Mar 23, 2007 #

Cycling (road) 6:33:59 [3] 103.17 mi (3:49 / mi) +2356ft 3:44 / mi
ahr:124 max:159 slept:6.5

15.7mph - really happy with my energy level. i would even say this 103 miles was easy. i feel fine now, not tired or beat or anything.

met justin just past 7am.. rode out burke to marrymore then did the cascade bike clubs 50 mile route, then back the burke. rain held off until mile 65, made me very cold, especially feet. my knee was pretty good until mile 88. then it got worse ever pedal stroke. lost a lot of power and time, basically limped home. i think i'll keep the long ride to less than 88 miles for a while.

lost the second 1/2 of hr data because i went in to coffee shop to warm the toes.

Thursday Mar 22, 2007 #

Yoga (SMB) 50:00 [3]

planned on doing yoga and weights. yoga was all i had in me.

Wednesday Mar 21, 2007 #

Cycling (road) 1:23:45 [3] 20.69 mi (4:03 / mi) +827ft 3:54 / mi
ahr:121 max:153

avg: 14.8
rode to leschi, just a whatever pace, had an americano and continued back through downtown and back myrtle edwards. much nicer out than last nights ride. i can't run for at least 2-3 weeks - i've marked the calendar for that day.

C • ride 4

Cycling (road) 51:01 [3] 10.72 mi (4:46 / mi) +804ft 4:27 / mi
ahr:125 max:160 slept:8.0

12.6 avg
rode up to trader joes and took a longer way back to get 30+ miles on the day. nice and easy.

Tuesday Mar 20, 2007 #

Cycling (road) 59:59 [3] 14.92 mi (4:01 / mi) +361ft 3:56 / mi
ahr:119 max:151

started out trying to do stack intervals but my knee, and the weather meant i was just riding to survive.

Monday Mar 19, 2007 #

Yoga 50:00 [3]

judy's class - we have a coffee date on thursday.. booyaa.

Strength Training (upper body) 43:00 [3]

lifted whole upper body, chest, shoulders, back (then yoga) then bis, tris and abs.

Sunday Mar 18, 2007 #

Running (trail) 1:18:09 [4] 7.33 mi (10:40 / mi) +1909ft 8:33 / mi
ahr:141 max:171 slept:7.0 shoes: 06 Highlander Orange 8

ran up tiger from paragliders after helping cory then back down to high school. knee felt fine running up. hurt like hell on the down hills and flat parts. it hurts now, and kills on the stairs. that was probably stupid but i couldn't help myself. no running for one whole week!

29 mins up to the top (second take off point) at mile 2.

C • runnoholic 2

Friday Mar 16, 2007 #

Cycling hills (road) 1:05:40 [4] 10.97 mi (5:59 / mi) +2303ft 5:00 / mi
ahr:130 max:169 slept:7.5 weight:149lbs

hills on my phinney hill route. felt pretty good, did 8 laps last time, so i did 9 today. charged the last pitch for max effort thought the hr monitor said 170 but max shows 169. it was too steep to get any higher as the lactic burn prohibited it. i think i need to do more max effort training. i never ever get close to my supposed max.

Cycling (road) 25:10 [3] 5.78 mi (4:21 / mi) +308ft 4:09 / mi
ahr:121 max:150 slept:7.5 weight:149lbs

the ride to the hill and back by matthew's house and home.

Running (road) 9:39 [2] 0.75 mi (12:52 / mi)
ahr:115 max:127 shoes: Asics Gel Nimbus VIII - Road S

ran to qfc.. sucked.

Thursday Mar 15, 2007 #

Cycling (road) 2:18:35 [3] 35.7 mi (3:53 / mi) +659ft 3:49 / mi
ahr:124 max:145

9am ride with justin out the burke an hour then back. great ride stayed at about 17mph but didn't notice with the chatting. damn bike pod stopped at 25miles for some reason.

Yoga (YogaToday) 45:00 [2]

YogaToday - The Primary Series - Part 1
felt like crap but did a yoga session anyway.

Wednesday Mar 14, 2007 #

Running (road) 33:20 [3] 4.01 mi (8:19 / mi) +203ft 7:56 / mi
ahr:123 max:147 slept:8.0 shoes: Asics Gel Nimbus VIII - Road S

ran to and from nwoc for paddle with paddle in hand. had to ice knee when i got back.

Kayaking 1:01:30 [3] 5.0 mi (12:18 / mi)
ahr:116 max:131 slept:8.0

paddle towards the locks and back.

Strength Training 37:59 [3]

chest, bis, tris, shoulders

Yoga (SMB) 55:00 [3]

Yoga for back

Tuesday Mar 13, 2007 #

Cycling (road) 42:37 [2] 10.29 mi (4:08 / mi) +489ft 3:58 / mi
ahr:125 slept:6.5

hr data stoped after i went into store so it's a guess. got into it with a single speeder so it was higher than the easy ride i intended it to be.

Running (road) 17:19 [2] 2.0 mi (8:39 / mi) +174ft 8:00 / mi
ahr:124 max:138 shoes: Asics Gel Nimbus VIII - Road S

ran to trader joes and walked home w/groceries

Running (road) 28:50 [3] 3.11 mi (9:16 / mi) +154ft 8:51 / mi
ahr:120 max:135 shoes: Asics Gel Nimbus VIII - Road S

8:13pm
another try.. knee pain the whole way. turned around early. i think i'll take a few days off to just ride and do yoga.

C • knee 2

C • knee 1

Yoga (YogaToday) 45:00 [2]

YogaToday - Yoga Basics

Monday Mar 12, 2007 #

Cycling (road) 4:49:07 [3] 75.06 mi (3:51 / mi) +2503ft 3:44 / mi
ahr:133 max:163

kept a pretty good pace around lake washington, to my bank then around mercer. started in the rain, then it almost got nice out, then headwind from hell.

Running (road) 26:30 [2] 2.95 mi (8:59 / mi) +115ft 8:40 / mi
ahr:123 max:138 shoes: Asics Gel Nimbus VIII - Road S

11:46pm run because i'm crazy, couldn't sleep thinking about my knee and ankle... so why not go out and test them!? at about mile 2 they start to hurt, especially the knee. the ankle is healing it seems.

Saturday Mar 10, 2007 #

Yoga (YogaToday) 45:00 [3]

YogaToday - Standing & Arm Balances

awesome class, i needed this so badly.

Friday Mar 9, 2007 #

Cycling hills (road) 1:21:22 [4] 14.59 mi (5:35 / mi) +2116ft 4:54 / mi
ahr:133 max:167 slept:8.0

rode my normal phinney hill for 1hr 2,116 feet of climbing (8 times up and down). time includes downhills and 4min ride over there, then rode to matthews then home after. since the ride from matthew's house to mine includes a hill it fit into my hill session so i included it.

Running (road) 54:20 [3] 5.89 mi (9:13 / mi) +135ft 9:02 / mi
ahr:125 max:139 slept:8.0 shoes: Asics Gel Nimbus VIII - Road S

started out feeling great. then a couple miles in my whole right side started to scream. knee was the worst, then ab, then ankle. this sucks. my right knee pain was masked during c4p by the massave open wounds i had. now that those have healed it feels like i tore something in my knee. it really hurt.

C • gee louie 3

Thursday Mar 8, 2007 #

Yoga (YogaToday) 40:00 [1]

11am
YogaToday - beginners yoga class, my body has some strange aches and tighness in the back and hips. debating resting or training some more today.

Yoga (YogaToday) 50:00 [2]

YogaToday - Core Strengtheners. my torn ab hurt a bit.. although it's been feeling better it might be because i've been resting. damn.

Wednesday Mar 7, 2007 #

Cycling hills (road) 45:13 [4] 8.26 mi (5:28 / mi) +1214ft 4:48 / mi
ahr:125 max:159

time includes to and from to phinny (8 or 9 mins)rode my normal hill but with construction in the way i had to zig and zag more than normal. felt really strong from all the time off. weird to compare my perceived exersion the last time i did hill intervals on this hill i felt a lot worse. means i was probably overtrained then before worlds in october - imagine that.

Tuesday Mar 6, 2007 #

Cycling (road) 2:06:18 [2] 30.02 mi (4:12 / mi) +1555ft 4:01 / mi

14.2 mph - easy fun ride.. the tour of seattle i'll call it. found 3 good hills to climb. beautiful outside, great easy ride.

Sunday Mar 4, 2007 #

Cycling (road) 4:21:59 [3] 63.46 mi (4:08 / mi) +2707ft 3:58 / mi
ahr:129 max:167

rode an easy 63 miles today. went out with no real plan, just wanted to get some road miles in. my ankle still hurts so i can't run, but riding seems to be alright. heart rates seem high but double checked the monitor with another and it was dead on.

bailed on baja travesia today too...

Running (road) 3:56 [2] 0.37 mi (10:38 / mi)

tried to run.. it's not ready yet. damn it!

Thursday Mar 1, 2007 #

Kayaking 1:13:20 [3] 6.5 mi (11:17 / mi)
ahr:118 max:135

11am
to my suprise after starting out really slow and thinking i couldn't get my heart rate going... it came up a bit. felt pretty good by the end. beautiful sun out there too. now, i get a massage!

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