Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CoachingEnduranc

In the 31 days ending May 31, 2007:

	activity	#	time	miles		km		+ft
	Cycling	20	29:53:53	400.15	(4:29)	643.98	(2:47)	12756
	Running	23	26:37:20	152.9	(10:27)	246.07	(6:29)	21460
	Yoga	19	19:48:00
	Kayaking	4	5:34:12	26.79	(12:28)	43.11	(7:45)
	Hiking	2	3:42:50	13.76	(16:12)	22.14	(10:04)	2776
	Strength Training	8	2:21:14
	Total	31	87:57:29	593.6		955.31		36991
averages - sleep:20.2 weight:149.8lbs

5:20

0:00

» now

Thursday May 31, 2007 #

Running (trail) 48:28 [1] 3.04 mi (15:57 / mi)
ahr:92 max:114 slept:5.0 shoes: Asics Gel Nimbus VIII - Road S

walk/run with coaching client around outter loop at greenlake. she ran the whole thing which is great!

this was a 1 on training intensity.

Yoga (SMB) 1:00:00 [3]

easy class with some hand stands against wall.

Running (road) 16:23 [3] 2.04 mi (8:02 / mi) +187ft 7:23 / mi
ahr:118 max:145 slept:5.0 shoes: Asics Gel Nimbus VIII - Road S

super easy jog down and back from yoga. felt tired on the way back. yoga slowed my roll today for sure.

Running tempo (trail) 36:02 [4] 4.9 mi (7:21 / mi) +446ft 6:46 / mi
ahr:149 max:167 slept:5.0 shoes: 06 Highlander Orange 8

ran the 5 mile loop, i think, the foot pod battery died so i'm going with 4.9. i wanted to run a steady 7:00 min/mile but won't know for sure until i go do the loop again. felt pretty good, it was fast and i suffered early until i got into a groove. was below my AT except for the climb up from the beach and i wasn't even trying to keep it below, i was just running the hill. great run, very nice out.

wore the highlander which i hope to be my 50k shoe - felt good but not a whole lot of support for this diehard hardrock lover.

Running 55:03 [3] 5.6 mi (9:50 / mi) +509ft 9:03 / mi
ahr:134 max:168 slept:5.0 shoes: 07 Nitrus Blue 8.5

second run with my coaching client max. great run, he ran really well hopefully keeping it under his AT most of the time.

Strength Training (high rep) 20:03 [3]
slept:5.0

did two excersise of shoulders before yoga.

after spin did bis, two excersise high reps.

Cycling intervals (spin class) 55:44 [4] 18.0 mi (3:06 / mi)
ahr:136 max:157 slept:5.0 weight:149.8lbs

good class not sure where my energy came from but i got 'er done!

Cycling (road) 12:37 [3] 2.04 mi (6:11 / mi) +187ft 5:41 / mi
slept:5.0

ride to and from teaching spin class.

Wednesday May 30, 2007 #

Cycling intervals (spin class) 52:00 [3] 18.0 mi (2:53 / mi)
ahr:136 max:157 slept:8.0

good hard class, lots of speed bursts from steady state.

Cycling (road) 1:42:45 [3] 22.44 mi (4:35 / mi) +1506ft 4:18 / mi
slept:8.0

ride to smb gym to teach spin class, then my magnolia loop and to get my car back from j & j collision. who would have thought that getting your car stolen would only cost you $1,300. great.

added my ride to tim's house and back for the nba conf finals.

Strength Training (high rep) 13:20 [3]
slept:8.0

did two excersise of 4 chest

Tuesday May 29, 2007 #

Running intervals (track) 17:20 [4] 2.5 mi (6:56 / mi)
ahr:160 max:174 slept:6.0 weight:151lbs shoes: Asics Gel Nimbus VIII - Road S

the plan was two 6:00/miles w/800 jogs. suunto footpod is setup perfect for mountain running but on flats it reads high so i came in over on both even though the watch was telling me i was running 5:45 - 5:50.

6:24 - 1st mile - 158avg/168max
4:45 - 800 jog - 133avg/162max
6:11 - 2nd mile - 169/174max

Running warm up/down (road) 25:38 [3] 2.98 mi (8:36 / mi) +105ft 8:19 / mi
ahr:130 max:154 slept:6.0 shoes: Asics Gel Nimbus VIII - Road S

ran to the track. then started to run around outter greenlake loop on way back but figured i'd just go home. i want to run a lot! but i have to take it easy. i am still healing, i need to do key workouts and let my body heal in between.

Running (road) 26:54 [3] 2.75 mi (9:47 / mi) +174ft 9:14 / mi
ahr:128 max:156 slept:7.0 shoes: Asics Gel Nimbus VIII - Road S

just a quick one out to gasworks and back. i was going to run around the lake bc it's so damn nice out but i thought i felt the knee a couple times so figured i'd play it smart.

Yoga (SMB Flow) 1:00:00 [3]
weight:151lbs

Cycling (road) 1:12:21 [2] 11.76 mi (6:09 / mi) +509ft 5:55 / mi
ahr:106 max:155 slept:6.0 weight:151lbs

easy ride with coaching client, teaching while i ride. plus to and from smb for yoga class.

Monday May 28, 2007 #

Cycling (trail) 45:00 [1] 18.0 mi (2:30 / mi)
slept:7.0 (rest day)

Whistler Bike Park
rode the lift 3 times at whistler with matthew before we had to leave. only took credit for 45min and it was a level 1 just downhill riding - a lot of great mtn bike skills training.

C • Were you up there with seegs a... 2

Sunday May 27, 2007 #

Running (trail) 3:58:03 [3] 20.29 mi (11:44 / mi) +2969ft 10:18 / mi
ahr:125 max:158 slept:7.5 shoes: 05 Hardrock 1 8.5

started at the hotel and ran to alta lake park, crossed the street and headed up whip me spin me to get to rainbow lake trail. up rainbowh lake trail, downed trees and mass snow turned me around, it wouldn't have been a run had i kept going. back down and up trail that wasn't on my map but was on the maps at trail. out binty's high trail then down rick's roost, mandatory suicide and mel's dilemma to alta lake road. from there i made a big loop back through alta lake park but then back on a river runs through it and back to blackcomb.

started out suuuper slow and didn't feel very good. climbed slow but consistent and after about 45min i was feeling good. felt my patella on my left knee. my right knee i could feel after a couple hours but it didn't hurt, i could just feel it. the ab wasn't great but not too bad. on river runs through it i slipped a couple times and felt the ab - but now after it's fine. icing both.

C • Training trip 1

Running (trail) 1:14:42 [3] 7.02 mi (10:38 / mi) +545ft 9:55 / mi
ahr:121 max:137 slept:7.5

stuffed my face and iced.. then ran a 7 mile lost lake loop (s) with matthew (who i'm coaching to run his first marathon), to the iga grocery store and back. felt fine, knee started to ache the last couple of miles.

Saturday May 26, 2007 #

Yoga (SMB) 1:00:00 [3]
slept:7.5 (rest day)

good easy flow yoga w/dani. my body feels good. happy with how i feel after yesterdays 17 trail miles. even forgot to take ibuprofen this morning and have no knee pain (!!). wow.

taking today off because i'm going to whistler tonight to get some real training done. can't wait.

Friday May 25, 2007 #

Running (trail) 2:25:52 [4] 13.21 mi (11:03 / mi) +2218ft 9:32 / mi
ahr:125 max:155 slept:8.0 weight:150lbs shoes: 05 Hardrock 1 8.5

an easy run out at cougar (13.2 miles w/2218 ft of gain). i've been dreaming about getting back out there. just went out, didn't really pay attention to where i was, kinda got lost for a bit but made it back no problem when i started to focus on it. i was also able to stay below my AT the whole run.

i think i felt the knee a bit here and there. mostly on the uphills, which is weird bc it used to be the flats and downhills. anyway it felt ok but i'm not running tomorrow so i can get after it in whistler!!

Running (trail) 30:39 [3] 3.65 mi (8:24 / mi) +256ft 7:52 / mi
ahr:129 max:150 slept:8.0 weight:150lbs shoes: 05 Hardrock 1 8.5

run at discovery park with coaching client after my cougar run and an americano!

Yoga (SMB) 1:00:00 [3]
weight:150lbs

dani flow yoga class - fell asleep at the end.. then went out into the bright light and tried to lift weights - i stood there for a while thinking about what i needed to do. then went home.

Thursday May 24, 2007 #

Running tempo (trail) 22:41 [4] 3.25 mi (6:59 / mi) +69ft 6:51 / mi
ahr:152 max:158 slept:7.0 shoes: Asics Gel Nimbus VIII - Road S

Baseline below AT run around outter loop at greenlake. gotta start tracking progress! should have had a few easy days before this but whatever. felt good, seems like i can run 6:20-6:30/min mile just below my AT. foot pod was a bit high mileage however it read 3.55 instead of the 3.25.

ab and everything felt great. i'm so excited and it's so sunny out there!!!

C • That's FAST 1

Running warm up/down (road) 25:50 [3] 2.9 mi (8:54 / mi) +95ft 8:38 / mi
ahr:124 max:144 slept:7.0 shoes: Asics Gel Nimbus VIII - Road S

run to and from greenlake for threshold run.

Cycling intervals (spin class) 55:12 [4] 19.0 mi (2:54 / mi)
ahr:133 max:153 slept:7.0

tried to keep it calm. knee doesn't hurt, but i'm on ibu and i think it feels a bit different so i'm trying to chill a bit and assess.

Running (road) 3:00 [3] 0.3 mi (10:00 / mi) +200ft 6:08 / mi

ran a bit to and from teaching spin class with heavy pack on.

Cycling (road on mtn bike) 1:41:56 [3] 15.02 mi (6:47 / mi) +230ft 6:41 / mi

rode to matthew's on road bike, picked up mtn bike for skillz drillz with coaching client. took 2 miles off bc bike computer seems high.

Wednesday May 23, 2007 #

Running (road) 17:19 [3] 2.0 mi (8:39 / mi) +118ft 8:12 / mi
ahr:122 max:139 slept:8.0 weight:150lbs shoes: Asics Gel Nimbus VIII - Road S

just a nice easy road run. it's been a long time since i've done this. still a bit tight, but much better than yesterday. no knee pain but my ab hurt a little bit - damn!

foot pod seemed off, gmap'd it and recalibrated.

Note
slept:8.0 weight:150lbs

massage today - she said left hamstring seemed worse than right. calfs, it bands and hamstrings got worked! ellen is the best in the biz.

Cycling (spin class) 54:01 [4] 19.0 mi (2:51 / mi)
ahr:133 max:167 slept:8.0

great class - lots of energy. i then rode to massage and home.

Cycling (road) 33:37 [3] 6.41 mi (5:15 / mi)
slept:8.0

rode to teach spin class then to massage in ballard then home.

Yoga (SMB) 1:00:00 [3]
slept:8.0 weight:150lbs

yoga for back class - good class

Running (road) 8:53 [3] 1.1 mi (8:05 / mi) +200ft 6:53 / mi
slept:8.0 weight:150lbs shoes: Asics Gel Nimbus VIII - Road S

ran home from yoga - felt good.. tight calfs.

Tuesday May 22, 2007 #

Running hills (trail) 1:48:17 [4] 8.2 mi (13:12 / mi) +3399ft 9:29 / mi
ahr:138 max:167 slept:6.0 weight:150lbs shoes: 05 Hardrock 1 8.5

run up mt si with coaching client. we made it to the bench in 1:00:57 - not bad. i ran her pace and it was fine bc i haven't done that run since november and i wasn't breathing well bc i had dairy yesterday (asthma/allergies). didn't feel the knee on the way up. to save my knee we ran down super easy. by the end on the way down i think i could feel the knee a bit. it's fine now and i'm icing.

Yoga (SMB) 45:00 [3]

7am yoga i was 15 mins late - headed out to mt si with client after class. great way to start the day but i need to go to bed earlier!

Cycling (road) 1:17:59 [1] 11.86 mi (6:35 / mi) +928ft 6:07 / mi
ahr:100 max:149

super easy ride with coaching client -

Yoga (SMB) 1:00:00 [3]

flow yoga with dani

Cycling (road) 21:15 [2] 4.12 mi (5:09 / mi) +240ft 4:53 / mi
slept:6.0 weight:150lbs

rode to yoga, then fred myer and back home... super slow - just commuting.

Monday May 21, 2007 #

Note
slept:6.0 (rest day)

i've moved my blog here

Yoga (SMB) 1:00:00 [3]
slept:6.0 (rest day)

flow yoga class pretty good, stiff legs today.

Running (road) 5:00 [2] 0.5 mi (10:00 / mi)
slept:6.0 (rest day) shoes: Asics Gel Nimbus VIII - Road S

jogged a bit of both the to and from to yoga.

Sunday May 20, 2007 #

Cycling (trail) 1:35:32 [3] 13.0 mi (7:21 / mi) +1601ft 6:35 / mi
ahr:109 max:146 slept:8.0

easy preston railroad trail ride with cory. it was a recovery ride for me, my avg hr was 109. waited for him a lot and stopped the watch a lot too. it was wet but super fun just to be out there. legs were pretty tight this morning from the trioba sprint yesterday, but they loosened up. thought i felt the knee, and maybe i did a little bit.

Running (trail) 1:58:36 [4] 11.3 mi (10:30 / mi) +2759ft 8:31 / mi
ahr:133 max:165 slept:8.0 shoes: 07 Nitrus Blue 8.5

wanted to run, wasn't sure it was smart but i'm really glad i did. after riding preston w/cory and stopping at colin's house where i was treated to a blueberry muffin and some great coffee it was on! ran a new loop with over 3,000 feet of climbing! up chirico trail from the paraglider landing, then out west tiger rr grade trail. a right on the seattle view trail which was straight up and i realized i needed to eat. then back on tiger mtn trail (tmt) and one view trail. started to drizzy by the end. also think i could feel the knee by the end. doesn't hurt now however so with an easy day tomorrow i bet i'll be all good.

Saturday May 19, 2007 #

Running (trail) 1:20:00 [5] 6.0 mi (13:20 / mi) +1640ft 10:35 / mi
slept:5.0 shoes: 06 Highline 1 (8)

TRIOBA Sprint Adventure Race - 1st section was on foot. basically no trail at all. running through shrubs and through boulders the whole time. great run, came in 2 min before team mergeo.com.

C • Awesome!! 4

Cycling (trail) 1:45:00 [5] 19.6 mi (5:21 / mi) +2625ft 4:45 / mi
slept:5.0

mtn bike part of trioba. we f'in hammered! lots of climbing. aaron rinn got a flat with a mile of downhill to go. we tried lots of things, running it, carrying it, etc. i ran both bikes, rvg tried to ride his bike with aaron's bike on his back (?), then aaron ran with it, then he rode the final .3 mile into the finish on a flat! sweet.

won by 14 minutes.

C • Great finish! 1

Friday May 18, 2007 #

Cycling (road) 1:52:45 [1] 17.01 mi (6:38 / mi) +295ft 6:31 / mi
slept:6.0

super easy ride with new coaching client. great sunny day... it's bike to work day! - biking is my work... does that count?

Thursday May 17, 2007 #

Note
slept:8.0 weight:150.2lbs

i've moved my blog off of mountainzone.com to here

knee injury: feels good today but i have to be very careful at spin tonight. i've waffled between thinking i feel the knee, and not. i'll start class as normal and see how it feels. i'm ok with getting off the bike and instructing without riding if i have to.

Yoga (SMB) 1:00:00 [3]
slept:8.0 weight:150.2lbs

yoga felt great.

Cycling (spin class) 55:36 [4] 19.0 mi (2:56 / mi)
ahr:135 max:162 slept:8.0 weight:150.2lbs

wanted to take it as it came, if i felt even the slightest pain i would get off the bike. thought i was feeling something once, but it was all in my head. didn't ride all out since i have a race in two days!!! but got some good efforts in 162 max. trioba sprint coming... can't wait to race again, it's been waaaay too long.

Wednesday May 16, 2007 #

Cycling (spin class) 57:03 [4] 19.0 mi (3:00 / mi)
ahr:137 max:166 slept:7.5

after my run yesterday morning, where the knee didn't feel great, i've been cold/hot treating my knee. felt like i pushed it too far running. so this spin class i planned to take it as it came, and if i had to teach off the bike then i would. well it felt fine, no pain and i forgot all about the knee pretty quickly. i'm still all good.. just gotta chill and actually taper for trioba.

forgot to weigh myself again.
need to get more sleep.

Running (road) 4:00 [2] 0.37 mi (10:49 / mi) +33ft 9:59 / mi

ran here and there on the to and from the gym for yoga.

Yoga (SMB) 1:00:00 [3]

good yoga for back class.

Tuesday May 15, 2007 #

Running (trail) 52:40 [3] 5.61 mi (9:23 / mi) +525ft 8:37 / mi
ahr:115 max:154 slept:3.0 shoes: 07 Nitrus Blue 8.5

early run with coaching client at discovery park. good easy pace, however i started to feel the knee for the last 25% of it. not a good idea. i was trying to get a few runs in as i taper down. now i'm thinking no more running - and really taking care of it from here on out. we'll see how it feels the rest of the day.

Yoga (SMB) 1:00:00 [3]
slept:3.0

walked down and back to yoga - just what i needed.

Monday May 14, 2007 #

Running (trail) 1:29:16 [3] 9.02 mi (9:54 / mi) +1617ft 8:28 / mi
ahr:132 max:169 slept:8.0 shoes: 07 Nitrus Blue 8.5

last biggish day as i taper for trioba.

easy run on tiger mtn trail. i was going to climb the south summit but thought i felt my knee so i turned around. ended up being all in my head.. my knee was fine!!! i felt like i could have run 50 miles today.

just 10 min over my AT is pretty good with all the climbing. drove to preston after for mtn bike and another run.

Cycling (trail) 1:25:52 [3] 15.0 mi (5:43 / mi) +1683ft 5:10 / mi
ahr:128 max:155 slept:8.0

rode the preston loop plus that next down/up right after the trail head about two miles out and back. it was there that i thought i felt my knee again so i turned around.. again. rode down via the beautiful preston singletrack.

didn't go over my AT at all! took it nice and easy. felt so good i went for another run after this ride.

Running (trail) 44:45 [3] 5.06 mi (8:51 / mi) +610ft 7:56 / mi
ahr:133 max:153 slept:8.0

felt so good after the first run and subsiquent ride i decided to run the iverson/fat hand loop. honestly from all this rest i felt like could have run 100k today. sheet. watch out trioba.

great run and stayed under AT the whole time.

Yoga (SMB) 1:00:00 [3]
slept:7.0

great yoga class. i needed it bad today.

forgot to weigh myself again!

Running 20:13 [2] 1.98 mi (10:13 / mi) +207ft 9:17 / mi
slept:7.0

ran to yoga and back once again because i leave too late. i was planning on walking.. but the run felt good in the croks.

Sunday May 13, 2007 #

Yoga (SMB) 1:08:00 [3]
slept:7.5 weight:150lbs

good class, went longer than an hour... which was good because we finally got to pigeon, which i needed. my hamstrings, glutes and hips felt a bit tight from yesterday but not too bad.

knee feels normal, no pain. some of the poses made me feel like i was hyper extending so i microbent but i thought i could feel the knee a bit after class but not sure if it's the injury or the stretching.. either way i'm icing now.

Strength Training (high reps) 30:22 [3]
slept:7.5 weight:150lbs

super high reps chest, bis, shoulders, tris. 20,18,16,14, 18/20 - then a 18 another excersise same muscle. didn't finish upper body because i was hungry and all i had was cliff shots that i wasn't in the mood for - so i left to eat!!!

went back before they closed to finish up shoulders and tris.

Running (road) 20:13 [2] 1.98 mi (10:13 / mi) +207ft 9:17 / mi
ahr:125 max:164 slept:7.5 weight:150lbs shoes: Montrail Hardrocks 2 (8)

ran really easy to and from smb gym. my torn ab has been bothering me since yoga today. hmm.. if it's not one thing it's another. =(

Saturday May 12, 2007 #

Cycling (trail) 1:43:14 [3] 13.0 mi (7:56 / mi) +1565ft 7:08 / mi
ahr:125 max:158 slept:7.5

rode preston railroad loop and connector trail with copson and cory. great to get out and ride with them again. it was easy but just what my knee needed. it didn't bother me at all.

Running (trail) 1:21:43 [3] 6.67 mi (12:15 / mi) +1296ft 10:21 / mi
ahr:129 max:160 shoes: 07 Nitrus Blue 8.5

talked copson into running some trail with me. ran from tiger mtn road se on tiger mtn trail to s tiger traverse to the road and back tiger mtn trail.

the knee didn't hurt at all. i think i could feel it by the end a little bit, but i'm so excited about how it feels.

oh yeah and i fell in love with these new montrail nitrus shoes!!! booyaa.

Friday May 11, 2007 #

Note
slept:7.0 (rest day)

knee injury: i don't know what i did to deserve this. after running a bit too much last night i figured it would hurt. didn't hurt after, didn't hurt last night and doesn't hurt this morning.

i'm ecstatic.

Running (road) 5:00 [3] 0.45 mi (11:07 / mi)
slept:7.0 shoes: 07 Nitrus Blue 8.5

was late for yoga so i jogged a little bit.

Yoga (SMB) 1:00:00 [3]
slept:7.0

tight hips and hamstrings.

Thursday May 10, 2007 #

Note
slept:6.0

knee injury: up early for a track workout with coaching client. knee feels like new and hasn't hurt in 4 days. in the last 3 i've run 2-3 miles of road, no pain, haven't felt it.

today: massage, discovery run w/justin then spin class tonight. we'll see how it does!!!

after all these tester runs it felt fine. i kinda felt like if i kept running it would get start to hurt. didn't hurt after any of this activity - including a hard spin class.

last night i decided to walk to a birthday. forgot the gift and was so late already that i ran a bit to get home faster. i think i could feel it. my knee was saying that was enough running already. but it wasn't a pain, i could just "feel" the knee. felt fine after.

C • Good luck! 2

Running (trail) 40:15 [4] 4.69 mi (8:35 / mi) +446ft 7:52 / mi
ahr:139 max:160 slept:6.0

discovery loop down to the water and back with justin and piper. beautiful day. knee felt fine, no pain. it doesn't feel quite the same as the other knee but it's healing and feels good. no pain now after - time to ice.

legs felt heavy on stairs before run and keeping justin's pace was more effort than i wanted to give.. but i did it anyway.

Cycling (road) 51:45 [3] 10.27 mi (5:02 / mi) +551ft 4:48 / mi
slept:6.0

11.9 mph avg

ride to massage, the locks and home.. then to smb to teach spin and back. easy commute riding.

Cycling (spin class) 57:50 [4] 19.0 mi (3:03 / mi)
ahr:134 max:165 slept:6.0

pretty good spin class.. just ate too close to class - a big juicy smoothie.. i've had one every day for the last year i bet. soo good.

Running (road) 10:00 [3] 1.0 mi (10:00 / mi) +16ft 9:51 / mi
shoes: 07 Nitrus Blue 8.5

walkin to ellen's birthday i forget her gift. so i ran/walked back a bit to get it. knee felt like it had had enough, not a pain but i could feel i felt different. but didn't hurt after.

Wednesday May 9, 2007 #

Note
slept:8.0

knee injury: haven't mentioned the knee in the last few posts because it's felt great. no pain. i've even run 2-3 miles on the last two days. we'll see how the next two days of training including teaching spin today and tomorrow make it feel. this morning took 400mg ibuprofen.

i have to decide after spin on thurs if i'm going to race the trioba sprint race... boy.

Cycling (spin class) 1:00:00 [4] 19.0 mi (3:09 / mi)
ahr:141 max:169 slept:8.0

great energetic spin class today. didn't feel the knee at all. i'm either getting lucky or it's getting better.

Kayaking 30:02 [3] 2.22 mi (13:32 / mi)
ahr:125 max:139 slept:8.0

quick paddle - very windy, but felt good back muscles are a bit tight but massage tomorrow!!!!!!!!

Running (road) 17:53 [3] 1.8 mi (9:56 / mi)
ahr:125 max:146 slept:8.0 weight:150lbs

ran to gym and some of the way back. no knee pain.

Strength Training (Upper Body) 17:17 [3]
ahr:110 max:137 slept:8.0 weight:150lbs

did bis and shoulders low reps, 12, 10, 8, 6 - 12 of another excerise same muscle group.

Tuesday May 8, 2007 #

Yoga (SMB) 1:00:00 [3]
slept:8.0 weight:150lbs

C • Levitation 2

Kayaking 2:23:42 [3] 11.13 mi (12:55 / mi)
slept:8.0 weight:150lbs

paddled out to lake washington towards I90 bridge, but not quite that far. wind really picked up and i had to move my car or i'd get another ticket so cut it 40 min shorter than planned. great sunny day.. again!

Cycling (road) 1:35:36 [2] 13.84 mi (6:54 / mi)
slept:8.0 weight:150lbs

ride to session w/coaching client. rode next to them durning threshold test = very slow on a bike. then to the gym for yoga and to my paddle and finally home. no knee pain, but i couldn't have been taking it any easier and still be moving forward.

Running (road) 21:08 [3] 2.2 mi (9:36 / mi) +121ft 9:08 / mi
ahr:115 max:136 slept:8.0 weight:150lbs

because it felt good (and i'm stupid) i went for a jog around the block. knee felt fine, feint hint after 15 or so but i'd have to call this a pain free run. wed and thurs i teach spin class and that is usually where it start to hurt again. we'll see how this week goes... if it goes bad - mri on friday.

Monday May 7, 2007 #

Kayaking 2:10:00 [3] 10.64 mi (12:13 / mi)
ahr:126 max:141 slept:8.0

paddled same 520 route (10.64 miles) out and back in the beautiful sunshine - man that was nice! did 4 sets of speed burst. was supposed to do them every 15min, then missed a few and it ended up being every 30min. 20 hard strokes.

Running (road) 32:19 [3] 3.3 mi (9:48 / mi) +184ft 9:18 / mi
ahr:125 max:152 shoes: Montrail Hardrocks 2 (8)

run to and from nwoc for paddle. felt great no knee pain at all. after i think i started to feel a bit of an ache though. man i miss running.

Yoga (SMB) 1:00:00 [3]

yoga felt really good today.. all the poses i hoped she would have us do, she did.

Strength Training (low rep) 19:00 [3]

did chest and tris

Sunday May 6, 2007 #

Note
slept:8.5 weight:150lbs

knee injury: felt ok, but not perfect this morning - took 200mg ibuprofen. durning 10am yoga knee felt fine, and feels fine now after. after brief workouts and 32min of running knee feels fine. ice and stretching now.

C • 200mg ibuprophen.... 8

Yoga (SMB) 1:00:00 [3]
weight:150lbs

good class, felt great. kinda tight hamstrings. knee felt fine.

Running (road) 4:40 [3] 0.5 mi (9:20 / mi) +98ft 7:52 / mi
weight:150lbs

ran to get coffee in my crocks and i had no knee pain. maybe i run a bit more in the crocks? stamstad ran most of the john muir trail in his crocks - i thought that was crazy.. but if it helps i'll do anything. could have also been the 200 mg ibuprofen.

Running (road) 21:14 [3] 2.01 mi (10:34 / mi) +210ft 9:37 / mi
weight:150lbs

ran to and from the smb gym. knee didn't hurt at all really. thought i felt it once, and was suprised it didn't hurt. i ran very forefoot and slow to try and see how that felt. good i guess. i started to think i should go for a "real" run, maybe around the lake!.. then i remembered that is a bad idea. can't get ahead of myself.

Strength Training 6:58 [3]
weight:150lbs

bis - seated preacher: 12,10,6,12 super set with 10 hammer curls.

Running (elliptical) 5:51 [3] 0.7 mi (8:21 / mi)
weight:150lbs

ran out of time to even get one mile in on the elliptical - gym closes at 7pm on sunday i guess. sux.

Saturday May 5, 2007 #

Note
slept:6.0 (rest day)

knee injury: doesn't feel right today. stood for 4 hours at the time trial. walked 8+ miles to watch coaching clients martial arts test. although i got work done there and moved a bit after and felt great.. after the walk home it ached a bit.

Hiking (walk) 2:02:00 [3] 8.16 mi (14:57 / mi) +709ft 13:49 / mi
slept:6.0

walked up and over queen anne and back to poekoelan school for joseph's brown sash test and back. my knee was achey by the end of this.. damn it.

got some energy work from chantrelle on the knee which was nice.

started to play around, throwing kicks and punches moving in the animals.. then of course i was asked if wanted in on the fighting. had they needed one more round of flow fighting i would have gone in. even though i know he would have taken it easy on me - in hindsight i'm glad i didn't.

Friday May 4, 2007 #

Note
slept:8.0

knee injury: after last nights class it hurt to walk stairs again. this morning it's ok. no general pain but it doesn't feel right. i know if i ran or rode today it would hurt. kinda felt like it was on the verge of really hurting all day - good think i took the day off.

C • does it hurt to walk up, down ... 2

Yoga (SMB) 55:00 [3]
slept:8.0

Thursday May 3, 2007 #

Note
slept:5.0 weight:148.2lbs

knee injury: feels fine first thing. hike this morning made me "feel it" a bit.

diet: had a good morning but should have eaten more than the smoothie and shake. right now the almonds and raisins are going down too fast!

diet ended up being a joke, way over calories burned - starting over tomorrow.

Hiking 1:40:50 [4] 5.6 mi (18:00 / mi) +2067ft 13:21 / mi
ahr:108 max:151 slept:5.0 shoes: Montrail Hardrocks 2 (8)

this morning max and i hiked (only 1 minutes of running on flat) tiger summit #3 (exit 20 - high point way). felt no pain on the way up. at the top i could "feel it", but it was just a reminder not a real pain yet. popped two ibuprofens - then on the way down the first half i could feel it, however it wasn't bad. although i was super slow and deliberate.

teaching spin tonight so we'll see how it feels after that.

Strength Training (high rep) 7:35 [3]
slept:5.0 weight:148.2lbs

abs and one set of lats

Yoga (SMB) 1:00:00 [3]
slept:5.0 weight:148.2lbs

easy class but it was great for my sore shoulders.

Cycling (spin class) 55:26 [4] 19.0 mi (2:55 / mi)
ahr:124 max:152 slept:5.0 weight:148.2lbs

my knee hurt almost right off the bat... this sucks.

Running (elliptical) 13:31 [3] 1.01 mi (13:23 / mi)
ahr:110 max:119 slept:5.0 weight:148.2lbs shoes: Asics Gel Nimbus VIII - Road S

did 1 mile and knew the knee wouldn't feel good about it - guess what? it didn't.

Cycling (road) 15:49 [2] 2.39 mi (6:37 / mi)
slept:5.0 weight:148.2lbs

commute - rode to and from smb for yoga and to teach spin class.

Wednesday May 2, 2007 #

Note
slept:7.0 weight:150lbs

knee injury: this morning knee felt great, no pain or irritation. noon spin class felt good too, didn't notice it at all. the time off has done it well i guess. we'll see how if feels after tomorrow nights spin class.

diet: so far so good today. lots of fruit, no overdoing it... but i've been very busy today. kinda ran out of energy at the end of the day however i feel satiated. - ended the day under my calories burned.

Cycling (spin class) 1:00:00 [4] 19.0 mi (3:09 / mi)
ahr:137 max:171 slept:7.0 weight:150lbs

great class - i felt strong, didn't feel the knee. hit a 171 which is high for me.

Strength Training (high rep) 26:39 [3]
ahr:107 slept:7.0 weight:150lbs

18,16,14,12,18 - chest, shoulders, bis, tris.

Yoga (SMB) 1:00:00 [3]
slept:7.0 weight:150lbs

Cycling (road) 11:43 [2] 2.09 mi (5:36 / mi)
slept:7.0 weight:150lbs

10.7 mph avg
rode to and from smb to teach spin class.

Running (elliptical) 7:59 [3] 1.02 mi (7:49 / mi)
slept:7.0 weight:150lbs

ran one mile then had to get off, tired, bored with elliptical and ready to head home.

Tuesday May 1, 2007 #

Note
slept:7.5

knee injury: started to feel it last night after 45min on elliptical. this morning it feels fine. next race is just 19 days away! TRIOBA Sprint - sink or swim.

because of my knee i haven't lifted legs in a long time. today they are sore from lifting them yesterday.. feels great. i need yoga! however it think i might miss yoga for the nba finals.. they are faaaaantastic afterall.

Cycling (road) 1:26:15 [2] 14.3 mi (6:02 / mi) +837ft 5:43 / mi
slept:7.5

9.9 mph avg
rode to training session with max, then to kayak session, then to tim's house and home after nba playoffs - great game, dallas pulled it off in the end - boo.

knee felt fine all day. still kinda feels weak, even when it's good.. but maybe that is all in my head. i'm glad i've been taking it easy on it because i have to teach spin the next couple of days.

Kayaking tempo 30:28 [4] 2.8 mi (10:53 / mi)
ahr:132 max:149 slept:7.5

tempo in the kayak because i only had 30 min or so. picked up the intensity, with a few drops to adjust.. the damn right foot peg keeps coming loose on boats M and J. anyway felt good, like i was moving fast. this would be my race tempo/hr during an 8 or so hour paddle in an adventure race.

« Earlier | Later »