Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CoachingEnduranc

In the 31 days ending Jul 31, 2007:

	activity	#	time	miles		km		+ft
	Running	15	38:44:54	221.03	(10:31)	355.71	(6:32)	28169
	Cycling	17	26:03:02	333.93	(4:41)	537.41	(2:55)	10728
	Yoga	14	14:00:00
	Hiking	1	9:50:14	12.0	(49:11)	19.31	(30:34)	5548
	Strength Training	4	57:34
	Total	26	89:35:44	566.96		912.43		44446
averages - sleep:12.3 weight:148.8lbs

9:50

0:00

» now

Tuesday Jul 31, 2007 #

Cycling (road) 40:13 [2] 9.2 mi (4:22 / mi) +430ft 4:11 / mi
ahr:110 max:140 slept:6.0

active recovery ride. easy ride to/from discovery park for a little trail run.

Running (trail) 30:13 [2] 2.9 mi (10:25 / mi) +240ft 9:40 / mi
ahr:117 max:138 slept:6.0 shoes: 07 Odyssey 2 Green 8

active recovery run. tight hamstrings and sore right hip/ab/groin. had a few sharp pains in the hip.. not good. rest and ice.

Cycling (road) 58:32 [3] 13.2 mi (4:26 / mi) +430ft 4:18 / mi
ahr:119 max:154

rode downtown to deal with parking ticket then the long way home along the water.. very nice and easy.

Yoga (SMB) 1:00:00 [2]

good easy class.. once again just what i needed. came home and ate too much.

woke up to do an easy ride with justin (he got 4th at white river!) at 7am after about 7hrs of sleep. decided to bail on him to get another 1.5hrs of sleep. i need that more than a recovery bike ride.

i feel a lot better today. just tight hamstrings left really. coffee tastes so good after a week off!

Cycling (road) 36:24 [2] 7.98 mi (4:34 / mi)
ahr:106 max:141 slept:9.0

rode to matthew's house to drop off a backpack he wants to try out, then home. my hill didn't feel good on the quads, but it was nice to be outside.

Yoga (SMB) 1:00:00 [2]
slept:9.0

great easy slow class.. perfect for tight muscle matt.

Sunday Jul 29, 2007 #

Note
slept:3.0

drove out to colin's bachelor party after the race. hung out until like 2am then couldn't sleep. my legs and hips were achey and sore, probably had too much caffeine in my system too. slept a few hours, woke up and read at like 3:47am, then slept for another 2hrs or so. felt fine the next morning, just really stiff and achey at first but it ironed out.

basically just sore: quads, hamstrings, foot arches and a bit in the lower back. one small blister under a calluse on the tip of a toe on my right foot.

Saturday Jul 28, 2007 #

Event: Mt. Hood PCT Ultramarathon

Running (trail) 7:13:32 [5] 50.0 mi (8:40 / mi) +5410ft 7:52 / mi
ahr:156 max:180 slept:5.0 shoes: 07 Cont Divide 8 grey/green

won the mount hood pct 50 miler in oregon. went out hard and tried to hold on. it wasn't easy and i made a lot of mistakes - like not taking enough water and food at times. i really think i could have run faster, but it was a good day out - 8:39/mile for 50 trail miles ain't bad.. no sir. kinda funny no one knew who i was of course and i heard people talking about my race start and how they thought i'd blow up. =)

120-154
inside 2:13:00, over 5:01:00, below 10 seconds!

C • Well done:) 2

Friday Jul 27, 2007 #

Note
slept:6.5 (rest day)

woke up, felt good but only slept about 6.5 hours. i think it's because i had caught up and didn't need 8 any more. drove out to clackamas ranger station to check in. helped them a bit unload cars. slept in the van 100 yards from the start. didn't sleep very much, but it doesn't seem to stress me any more.

body felt really good, bloated from overhydrating all day... i must have had 1,000 nuun tablets.

Thursday Jul 26, 2007 #

Cycling (spin class) 55:07 [2] 18.0 mi (3:04 / mi)
ahr:117 max:143 slept:8.0

tried to keep it easy and i think i did judging by my 117 avg heart rate. felt good strong, but a bit bloated from eating too much before class. ugh.

packed and ready to head to oregon tomorrow am.

Cycling (road) 13:40 [2] 2.08 mi (6:34 / mi) +171ft 6:06 / mi
slept:8.0

ride to and from smb gym to teach spin class.

Wednesday Jul 25, 2007 #

Running (road) 23:22 [2] 2.5 mi (9:21 / mi) +92ft 9:02 / mi
ahr:125 max:143 slept:8.5 shoes: 06 Odyssey 1 Red 8

warmup/cooldown to and from greenlake for my "faster" run. felt ok just getting warmed up was hard.

Running (trail) 25:48 [3] 3.34 mi (7:43 / mi) +10ft 7:42 / mi
ahr:137 max:149 slept:8.5 shoes: 06 Odyssey 1 Red 8

picked up the pace for the outter greenlake loop. wanted to run under 8/min miles. my knees ached, my groin/hip injury hurt and 8/min miles felt harder than they should... i'm in the taper duldrums i think.

Cycling (road) 10:11 [2] 1.93 mi (5:17 / mi) +184ft 4:50 / mi
slept:8.5

ride to and from smb to teach spin class.

Cycling (spin class) 55:02 [4] 18.0 mi (3:03 / mi)
ahr:127 max:150 slept:8.5

good spin class, tried to take it easy.. but got some lactic burn a few times. i have lots of energy from tapering.

Note
slept:8.5

got massage today.

Tuesday Jul 24, 2007 #

Note
slept:8.5

good amount of sleep. yesterday i had one cup of coffee. today i had none. feeling tired from it. yesterday's diet was spot on, today's was not.

Cycling (road) 37:17 [2] 6.91 mi (5:24 / mi) +499ft 5:03 / mi

rode to yoga and to get my car.

Yoga (SMB) 1:00:00 [2]

good easy class.

Monday Jul 23, 2007 #

Cycling (road) 1:32:43 [2] 24.11 mi (3:51 / mi) +600ft 3:45 / mi
ahr:115 max:153 slept:9.0

good easy conversation ride with justin. we are both going crazy with the taper before our races this weekend. he's going to kill it at the white river 50 on saturday.

C • Mt Hood 3

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

Sunday Jul 22, 2007 #

Note
slept:6.5 (rest day)

body feels good today. no soreness or aches or issues. only sept 6-7hrs or so, need to start getting 8 every night as race approaches.

didn't make it to yoga or anything else, cleaned the house, took a nap, and feel like a piece of shit for it. i ate like a piece of shit today too. this week has to be lazer focused. damn.

Saturday Jul 21, 2007 #

Running (trail) 1:59:11 [4] 12.41 mi (9:36 / mi) +2064ft 8:18 / mi
ahr:146 max:173 slept:6.0 shoes: 07 Cont Divide 8 grey/green

great cougar loop with justin/stamstad/mike adams/tom/chris and bill. big group. stamstad/justin/bill and i sort of pulled off the front and would wait. great lactic threshold running up the wilderness peaks climb, justin is fast as fuck. i sat behind stamstad w/bill on my tail. it's amazing that stamstad can just roll off the couch on any given day and hammer with us. that is what a vo2max of 85 gets you (well that and years of training/racing as a pro doesn't hurt either). i was in good company.

Friday Jul 20, 2007 #

Note
slept:8.0 (rest day)

feel good today. tight in the hamstrings from either the threshold workout or the yoga (we did lots of forward bend). got 8 solid hours of sleep. might go to yoga later today.

didn't eat enough before yoga and ate like an ass after - stuffed now.

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

good class, skipped ab work though and hamstrings were tight.

Thursday Jul 19, 2007 #

Running (road) 31:53 [3] 3.87 mi (8:14 / mi) +39ft 8:10 / mi
ahr:127 max:139 slept:8.0 shoes: 06 Odyssey 1 Red 8

jog from my house to greenlake to meet justin, jeff and tom for threshold.

Running tempo (road) 18:46 [4] 2.86 mi (6:34 / mi)
ahr:153 max:161 slept:8.0 shoes: 06 Odyssey 1 Red 8

joined justin for his weekly 6:20am threshold around greenlake inner loop. i think they were running lactic threshold, where as i was running anaerobic threshold. either way they were waaaay faster than i was. i'm happy however bc my avg was 153. 2 bpm below my anaerobic threshold and i kept a 6:32. not bad. i really wasn't feeling good though. just ok.

matt - 6:32/min mile
justin - 6:00/min mile
jeff/tom - 6:15/min mile

i find that often coaches lose sight of what a "threshold" run is for, or where, meaning what effort/pace it's supposed to be run.

Running (road) 41:28 [3] 5.1 mi (8:08 / mi) +131ft 7:56 / mi
ahr:131 max:155 slept:8.0 shoes: 06 Odyssey 1 Red 8

cooldown run to justin's house to watch the tour de france, then back home.

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

good class, groin hurt from todays speed work.

Running (road) 14:06 [3] 1.61 mi (8:45 / mi) +161ft 8:00 / mi
weight:149lbs shoes: 06 Odyssey 1 Red 8

ran to and from noon yoga class.

avg and max hr must have been off as it read 173 max.. no way. didn't bother to log them bc of it.

Cycling (spin class) 55:46 [4] 18.0 mi (3:06 / mi)
ahr:129 max:153

good class, lots of tired faces after and a "lots of climbing and out of the saddle" comment. i had some juice in me i guess.

Cycling (road) 12:00 [2] 1.86 mi (6:27 / mi) +131ft 6:03 / mi

ride to and from spin class... real easy like.

Wednesday Jul 18, 2007 #

Note
slept:8.0 weight:150lbs

broken up 8hrs of sleep last night. i sacrificed my mt si run for it. i got up at 5am saw that it was raining, took stock in how i felt and the decision was easy - i need more sleep! bailed on justin and went back to bed. it was the right decision. i don't even need a hill session in my taper.

anything i do this week and next will only hurt my race on the 28th, not help. i need to keep that in mind... and focus on nutrition.

Cycling (spin class) 52:56 [4] 18.0 mi (2:56 / mi)
ahr:142 max:165 slept:8.0 weight:150lbs

went hard today... even just one day off seems to give me that extra umph to hammer. great class - some of my regulars suffered today!

Strength Training (high rep) 31:05 [3]
slept:8.0 weight:150lbs

before spin class: chest, 1 exercise shoulders
after spin class: shoulders, abs

sauna after lifting

before yoga did tris, after did bis.

Running (road) 8:26 [3] 0.85 mi (9:55 / mi) +138ft 8:36 / mi
slept:8.0 weight:150lbs

ran back from the gym with heavy pack on.

Running (road) 17:06 [3] 1.73 mi (9:53 / mi) +144ft 9:10 / mi
ahr:120 max:142 shoes: Montrail Hardrocks 2 (8)

ran to and from the gym for yoga class. the way back i felt very tired and slow.

Cycling (road) 12:06 [2] 2.08 mi (5:49 / mi) +59ft 5:40 / mi

rode to do some errands in wallingford.

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

Tuesday Jul 17, 2007 #

Cycling (road on mtn bike) 54:17 [1] 5.2 mi (10:26 / mi) +66ft 10:19 / mi
slept:4.0

super easy session with coaching client. i rode my nitrus as she ran the outer greenlake loop.

Cycling (road) 1:07:54 [2] 14.49 mi (4:41 / mi) +787ft 4:27 / mi
slept:4.0

rode to discovery park for an easy trail run, then up queen anne hill to trader joes for some grub, then home. felt ok but i'm tired from lack of sleep.

Running (trail) 47:36 [3] 5.04 mi (9:27 / mi) +456ft 8:42 / mi
ahr:123 max:152 slept:4.0 shoes: Montrail Hardrocks 2 (8)

ran the loop to water plus a little bit here and there. felt slow at the beginning. by the end i was feeling much better but cut it short because i'm doing si tomorrow. last 100 yards i ran hard, 6:17/min mile pace or so for fun.

C • Hours working?? 3

Monday Jul 16, 2007 #

Note
slept:7.5 (rest day)

taking today off after a bigish weekend, and i need more whole days off. body feels good. no lower body soreness, but shoulders are tight/sore from the last 4 miles of downhill running with full mountaineering pack on i assume. feet are a bit torn up, but will be fine a couple days.

today i start my two week taper for the mt hood pct 50 mile ultra.
the plan for the two week taper..
this week mileage: 40 miles (maybe less) no hill session
next week: 8.4 before race - 58.4 miles after

got massage today too.

Sunday Jul 15, 2007 #

Hiking (trail) 9:50:14 [4] 12.0 mi (49:11 / mi) +5548ft 34:13 / mi
slept:4.0

Hiking/Mt CLimbing: Climbed Mt. Daniels via the Lynch Glacier. We made a loop out of the day...took the trail from Mt Deception trail head north past Lake Hyas, Bushwhacked for 3+ hours 3 miles up to the Lynch glacier and 3K feet up...wow. Jumped on the Glacier, practiced our rope work and hit the summit at noon ~8,000 ft. Worked our way back via 3 massive glisades, peggy's pond and back down some switchbacks.

C • Hike 2

Saturday Jul 14, 2007 #

Cycling (trail) 2:36:07 [5] 22.0 mi (7:06 / mi) +3642ft 6:08 / mi
slept:5.0

TRIOBA 12 hour adventure race - mtn bike section, good climb where we slowly pulled away from the pack, loads of bike whacking. we were 1st into the TA by 13 minutes.

Running (trail) 4:05:12 [5] 12.0 mi (20:26 / mi) +1188ft 18:41 / mi

TRIOBA 12 hour adventure race. screwed up cp16, lost an hour and lost the race by 17 mins. placed 2nd. good amount of bushwhacking.

Friday Jul 13, 2007 #

Note
slept:8.0 (rest day)

got a good 8hrs of sleep last night. no body issues, feel good, ready to rock the trioba 12hr. i love adv racing.

Thursday Jul 12, 2007 #

Yoga (SMB Flow) 1:00:00 [3]
slept:8.0 weight:147lbs

good class. didn't like lifting my legs cause i can feel it in ab/groin injury. however situps didn't bother it... this is usual.

Cycling (spin class) 51:53 [3] 16.5 mi (3:09 / mi)
ahr:120 max:155 slept:8.0 weight:147lbs

good spin class but i ate too close to it. plus the stereo didn't work so i had no music. it was my regulars so they didn't really care actually. we were able to discuss lots of cycling topics which was fun. i couldn't get my heart rate up, i think because i was too full.

Cycling (road) 21:01 [2] 4.29 mi (4:54 / mi) +148ft 4:45 / mi
slept:8.0 weight:147lbs

easy commute to teach spin, then to qfc for some veggies. nice out there.

Wednesday Jul 11, 2007 #

Cycling (road) 1:57:48 [1] 9.12 mi (12:55 / mi) +10ft 12:54 / mi
slept:5.0

super easy ride around the greenlake while coaching client ran two loops. the 6.4 miles was her longest run EVER!! she is awesome.

Cycling (spin class) 54:07 [4] 18.0 mi (3:00 / mi)
ahr:132 max:159 slept:5.0

great spin class, hot as balls.

Cycling (road) 31:55 [3] 6.44 mi (4:57 / mi) +561ft 4:35 / mi
slept:5.0

ride to teach spin class, then up queen anne and back around. easy pace, just nice to be outside.

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

did a great variation of pigeon that i need to remember. reaching out with hands, pulling them back two inches and pushing back. then opposite hand as knee in front wraps around to thigh.

Tuesday Jul 10, 2007 #

Note
slept:7.0

i was too tired to get my last 12 miles in last night. up at 5:30am today after only 4 hrs of sleep for a 6am coaching session. didn't have coffee, and went right back to bed when i got home for 3 more hours = 7hrs of sleep!

my body feels really good. although my diet needs to improve.

Cycling (road) 1:04:00 [1] 5.57 mi (11:29 / mi) +10ft 11:28 / mi
slept:5.0

easy ride while coaching client ran greenlake loop. intensity of 0.

Running (trail) 2:26:42 [3] 13.87 mi (10:35 / mi) +2664ft 8:57 / mi
ahr:130 max:157 shoes: 07 Odyssey 2 Green 8

good easy run, with a few harder efforts. ran every hill and had a good spring in my step. groin/ab injury didn't bother me too much, but i felt it on occassion. ran the seattle running company 13 mile loop with a couple detours. ran with two big bottles in handhelds.

120-154
inside 1:54, over 1 min 40 sec, below 26min

2870 ft/hr ascent
3100 ft/hr descent

montrail odyssey oh how i love thee. the tryout for my 50 mile shoe continues. today the odyssey scored big points because it has a forefoot gel pad, it's lower to the ground, but wider than the highline (who had been winning).. and most importantly it's only 12oz! booyaa. just a few more tryouts before my 50 mile pct run july 28th. really just one more big one, on sunday i'll run 40 or so in the odyssey and know for sure.

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

Running (road) 17:00 [3] 1.68 mi (10:07 / mi) +135ft 9:24 / mi
ahr:120 max:146 shoes: 06 Odyssey 1 Red 8

ran to and from yoga class.

Monday Jul 9, 2007 #

Running (road) 1:33:42 [3] 10.51 mi (8:55 / mi) +502ft 8:32 / mi
ahr:128 max:149 slept:8.0 shoes: Asics Gel Nimbus VIII - Road S

ran to b3, grocery store, and back around lake union. after probably 4 miles had a full pack.

i knew last run the ascics were toast. today the ball of my left foot hurt. they are being donated to salvation army tomorrow. it's all montrail from here on out - the odyssey is my new road shoe!..and trail shoe!

Running (road) 38:24 [3] 4.17 mi (9:13 / mi) +246ft 8:43 / mi
ahr:125 max:140 shoes: 06 Odyssey 1 Red 8

ran to yoga, qfc and home again. felt ok.

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

good class although my groin/ab injury bothered me the whole time. not good.

---

Note

was going to get 27 miles in today. only got 14.7 miles done.

i ate wrong. didn't feel like running road for 27 miles. although 14.7 isn't bad i guess. i just couldn't motivate tonight to hit the streets. instead i listened to my body and went to sleep. gotta 6am coaching session anyway.

Strength Training (high rep) 9:00 [3]

one set abs, shoulders then on set bis then home.

Sunday Jul 8, 2007 #

Cycling (road) 2:25:48 [3] 38.8 mi (3:45 / mi) +1447ft 3:38 / mi
ahr:119 slept:6.0

rode a loop from cory's house. great ride, easy pace, poured it on a couple of times but kept it easy.. good recovery ride for me. beautiful out, couldn't ask for better riding weather. then i played with lil baby colin! "is that an alligator in your pocket?"

hr avg was off a bit as the hr monitor was way high at the beginning of the ride. it read 121 so i took it down 119 which i bet it was close to.

i need more sleep. 8 hrs no matter what tonight.

Saturday Jul 7, 2007 #

Running (trail) 3:34:42 [4] 17.5 mi (12:16 / mi) +4124ft 10:02 / mi
ahr:140 max:162 slept:8.0 shoes: 06 Hardrocks White 8

snoqualmie ran up the pct to the kendall catwalk, then back past the commonwealth trail (missed it twice) bc there was a huge downed tree right at the intersection. then ran up to commonwealth creek to the lake just west of red mtn. great views, mass people but a good run.

2,380 ft/hr ascent
3,700 ft/hr descent

120-154
inside 3:06, over 0:23 min, under 0:05 min

Running (trail) 58:41 [3] 5.72 mi (10:16 / mi) +1217ft 8:32 / mi
ahr:144 max:165 slept:8.0 shoes: 06 Hardrocks White 8

on my drive home i was feeling very good.. the sun was out and mt si was staring at me. so i headed to mt si to run up it. then my head got involved and i started to think it was too much after my 110 mile week last week. so i ran up little mt si instead.

it was so packed that i had to run .72 miles to and from the car where i parked down the road.

on the run up as i was eating a cliff bar i started to feel the bonk monster coming on. i think i need to start eating 3 gels per hour more often - esp when running uphill.

12-154
inside 47 min, over 10 min, under :40 seconds

C • Bonk monster 2

Friday Jul 6, 2007 #

Cycling (road) 1:28:19 [1] 16.67 mi (5:18 / mi) +919ft 5:02 / mi
slept:7.0

super duper easy session w/coaching client. great to be out and it was nice to catch up with her and get her back on track. she has so much potential!

Strength Training 10:29 [3]

abs and tris

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

i love yoga

Thursday Jul 5, 2007 #

Note
slept:8.0

pieced together 8hrs of sleep. felt terrible last night and early this morning. my condo bld was going off last night with 4th of july crap - music/fireworks/tom foolery. ate like an ass yesterday and paid the price. felt sick going to bed, belly ache. ugh.

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

good hard yoga class.

Strength Training (high rep) 7:00 [3]

did chest, one set before, one set after yoga.

Running intervals (road) 1:26:25 [4] 10.92 mi (7:55 / mi) +52ft 7:53 / mi
ahr:142 max:174 slept:8.0 shoes: Asics Gel Nimbus VIII - Road S

great speed workout with max. i was pleasantly suprised i could run this fast after my week on the white river course. 5x mile repeats with 1 mile jogs as cooldowns. did it out at golden gardens. max is fast! pavement hurts.

unfortunetaly i had the timer function on which i didn't realize would interupt my splits. so it took splits every 3 min, as well as when i hit the split button... big mess. i bet i ran the following are complete guesses.

1 - 5:55
2 - 5:59
3 - 6:02 (hardest for me)
4 - 5:59
5 - 5:55

120-154
inside 57:50, over 26:20, under 2:20

Cycling (spin class) 55:35 [4] 18.0 mi (3:05 / mi)
ahr:132 max:161

the first few hill intervals i thought i might bonk and was looking over at my pack wondering what kind of gels i had in there. then i forgot and was fine. good effort but my knee hurt from the speed work on pavement. i will not do that again.

Cycling (road) 59:03 [2] 11.93 mi (4:57 / mi) +571ft 4:44 / mi

my commute to yoga, my speed session w/max and my spin class. very slow and easy miles.

Wednesday Jul 4, 2007 #

Note
slept:8.0

got a great non interupted 8hrs of sleep finally!

i also got a massage today.

Running (road) 46:40 [2] 5.07 mi (9:12 / mi) +184ft 8:54 / mi
ahr:118 max:141 slept:8.0 shoes: Asics Gel Nimbus VIII - Road S

just an easy road run out to greenlake. tried not to watch my pace, need to leave the watch at home for these runs maybe. in the first 10 min i felt a couple twinges of my left inner thigh. but it didn't happen for the rest of the run. my knees ached a bit but not too bad.

Tuesday Jul 3, 2007 #

Note
slept:5.0 (rest day)

i have to get a good nights sleep! again last night didn't fall asleep until 1:30am or so. up at 6:20am for coaching session. i feel fine but i know it's going to catch up to me.

no issues, body feels great. blisters hurt yesterday and today. shoes don't feel good. my feet and legs still feel and look swollen.

Cycling (road) 1:03:18 [1] 5.57 mi (11:22 / mi) +66ft 11:14 / mi
slept:5.0 (rest day)

got 5hrs of sleep at best. rode to and around greenlake with coaching client. wore my crocks because my heals can't yet handle shoes. rode while she ran - super slow.

C • Some w/e! 2

Yoga (SMB) 1:00:00 [2]
(rest day)

felt weird in class with all the beautiful yogis... my legs are cut up and and swollen. ha.

Monday Jul 2, 2007 #

Running (trail) 4:15:36 [4] 21.13 mi (12:06 / mi) +4508ft 10:04 / mi
ahr:124 max:149 slept:5.0 shoes: 07 Nitrus Blue 8.5

another shitty night's sleep, but woke up feeling great. no issues other than the blisters to start.

again from start line, down road and up trail to suntop - in 2:19. didn't walk one step in the 4,508 feet up there. although being my 4th big day meant i was only 2 minutes faster than ellen and i the day before and we were hiking the steep bits. thought i would have been much faster, oh well. great day out. i was going to run the dalles trail to the palisades trail and come back but something wasn't feeling right in my left inner thigh. since i'd already run the 100 trail miles in 4 days i wanted to get and nothing else hurt (except the blisters) i figured turning around was the smart thing to do. although i did make an attempt at running up the dalles trail, in the end i turned around and actually did the smart thing.. for once.

one last 10 min soak in the white river before coming home.

120-154
2:34 inside, 0:00 over, 1:41 under

2510 ft/hr ascent, 3,400 ft/hr descent

Sunday Jul 1, 2007 #

Running (trail) 5:10:23 [4] 26.25 mi (11:49 / mi) +4465ft 10:11 / mi
ahr:123 max:153 slept:5.0 shoes: 07 Nitrus Blue 8.5

didn't sleep well again. ran the 2nd 1/2 of the white river 50 course today. from the start line down the road to the wr course 1/2 way aid station just over bridge and back around the trail, then up suntop in 2:21. then down the road and back skookum flats trail.

ran ellen's pace all day. i pushed her a few times but not too much as this is her first time doing back to back big days. she ran really well again. she's ready!

soaked in white river for 10 minutes again.

120-154
3:26 inside, 0:00 over, 1:42 under.

1,950/hr ascent, 3,330/hr descent

« Earlier | Later »