Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CoachingEnduranc

In the 31 days ending Mar 31, 2008:

	activity	#	time	miles		km		+ft
	Running	19	39:19:05	249.08	(9:28)	400.86	(5:53)	40925
	Skiing	6	12:02:26	12.0		19.31		7234
	Cycling	7	9:33:37	158.2	(3:38)	254.6	(2:15)	1263
	Yoga	10	9:22:41
	Hiking	2	3:11:45	10.5	(18:16)	16.9	(11:21)	1850
	Strength Training	4	48:52
	Circuit	1	5:53
	Total	25	74:24:19	429.78		691.66		51273
averages - sleep:7.3

10:48

0:00

» now

Monday Mar 31, 2008 #

Running (trail) 1:33:20 [3] 10.6 mi (8:48 / mi) +1558ft 7:44 / mi
ahr:129 max:152 slept:5.5 shoes: 07 Montrail Odysseys sz8.5 cut

great early cougar 10 miler with justin. i'm soooo stoked! everything felt good. no issues at all.

suunto t3 says 860 cals burned - last time i was tested and at 130 hr i would burn around 500 cals per hour. so this seems close enough for me to consider it accurate.

Running (road) 6:26 [1] 0.8 mi (8:03 / mi)
shoes: 07 Odysseys Green 8 cut

run commute to yoga. could start to feel kneecap again.

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

ate like an ass again today.. ugh. made the first 1/2 of yoga really tough.

Sunday Mar 30, 2008 #

Running (road) 36:18 [1] 4.03 mi (9:00 / mi) +390ft 8:15 / mi
slept:6.0 shoes: 07 Odysseys Green 8 cut

commuter run to yoga, then matthew/chantrelle's sunday brunch. good times. hip didn't hurt at all. knee cap might need another day or two though. everything felt waaay better than i thought it would.

baby sat last night for cory/suzanne so i stayed at their house. lil colin was up at 6am so we were too.

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

Running (road) 14:10 [1] 1.6 mi (8:51 / mi) +210ft 7:53 / mi
shoes: 07 Montrail Odysseys sz8.5 cut

commuter run. knee cap felt fine, i could feel it but it didn't really hurt.
6:12 there
7:58 back

Strength Training (high reps) 10:46 [3]

just shoulders, but i worked 'em.

Note

5 min each leg of static stretching machine hamstrings. don't log that anymore.

i hammered my it band on the foam roller today. it killed, in a good way.

Yoga 8:01 [1]

ran through some easy poses at home.

Saturday Mar 29, 2008 #

Yoga (SMB) 1:00:00 [2]
slept:7.5

body felt great.

Cycling (road) 3:32:21 [3] 54.1 mi (3:56 / mi) +1001ft 3:51 / mi

great ride with kimberly. when we started i said "just an hour or so". she prodded me along all the way to merrymoor and back. knee, and hip didn't bother me at all. she slowed considerably the last 15 miles, like 13 mph slow... and without warming dissapeared. apparently she had stopped to "pet the cats". literally pet cats.

curse of frostbite sucks. my toes were killing me and i had booties on!

Friday Mar 28, 2008 #

Note
slept:6.5 (rest day)

body was saying it's time to take a day off. hip > IT band > knee. i might race in 1 week so i can start a taper. we'll see how i feel.

Thursday Mar 27, 2008 #

Note
slept:8.0

kenyan week day 4

body feels great. hip seems to have actually healed a little bit. rolled and stretched a lil before 2nd run.

yesterday, lot's of work caused me to miss 1.5 workouts. so today i'll make them up... within reason.

Running intervals (trail) 42:57 [4] 5.65 mi (7:36 / mi) +82ft 7:30 / mi
ahr:135 max:163 shoes: 07 Montrail Odysseys sz8.5 cut

rather than the 4 miles easy the program called for i decided to finish yesterday's fartlek workout. to greenlake then 2min hard, 1 min easy.

1.2 mile there in 10:36 113avg 137max (8:50/mile)
farlek 3.25 loop in 21:42 147 163 (6:40/mile)
1.2 mile back in 10:46 131 163 (8:58/mile)

felt better than i thought. it hurts to run race pace for 2 min at a time bc inevitably push harder than i should... is it a 10km race pace or my 100 mile race pace - ha... always ends up being my 2 min race pace!

with my genetic poor lung function i can't take in enough oxygen to access the higher limits of my heart rate... depressing.

Running (trail) 1:28:31 [3] 10.0 mi (8:51 / mi) +1549ft 7:43 / mi
ahr:136 max:155 shoes: 07 Montrail Odysseys sz8.5 cut

plan called for 7.5 miles at 80%. i did a cougar 10. glute muscle not feeling great, but overall didn't feel too slow - but i was. and i was unable to get hr to 145-ish. oh well, i got 'er done... and still lots more work to do today.

Cycling (spin class) 54:54 [3] 17.0 mi (3:14 / mi)
ahr:131 max:155

felt fine but didn't rock it. my knee started to bother me before class. this is expected since my IT and glute are getting messy. after 10 min of class it ironed out. it's fine now.

Running (road) 14:27 [1] 1.5 mi (9:38 / mi) +210ft 8:30 / mi
ahr:121 max:139 shoes: 07 Highlander Black 8.5

3rd run, run commute
6:47 there 115 126
7:40 128 139

Wednesday Mar 26, 2008 #

Note
slept:7.0

Kenyan Week Day 3

body feels pretty good. outter hip is still the issue. it's kind of pissed but usually settles in after some time running. abs are feeling the DOMS.

today calls for
run 1: 4 miles easy
run 2: 6+ fartlek with 2min race pace, 1 min easy
30-40min strength

Running (road) 32:00 [2] 3.66 mi (8:45 / mi) +302ft 8:07 / mi
ahr:128 shoes: 07 Odysseys Green 8 cut

1st run, random loop trying to keep it up tempo rather than my normal road pace (re slow).

hip was not an issue.
odyssesys didn't bother my morton's nueroma at all.

Cycling (spin class) 57:23 [4] 17.0 mi (3:23 / mi)

great spin class. before class i got word that montrail is sending sean and i to the transrockies ultra !!! so i was super excited and energized.

Running intervals (trail) 23:00 [4] 3.0 mi (7:40 / mi) +400ft 6:48 / mi
ahr:147 max:165 shoes: 07 Odysseys Green 8 cut

only had enough time to get 1/2 of my fartlek speed workout done (2min race pace, 1min easy). ran the loop + a bit of road to and from at discovery park. felt good, no asthma, good breathing.

Running (road) 15:14 [1] 1.5 mi (10:09 / mi) +210ft 8:58 / mi
ahr:115 max:132 shoes: 07 Highlander Black 8.5

commute run to yoga.
6:59 there 110 124
8:15 back 120 132 awesome it was snowing on the way home.

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

hip is feeling better, good class

Tuesday Mar 25, 2008 #

Note
slept:8.0

Kenyan Week: Day 2 baby!

abs are sore!.. hamstrings a bit tight, probably from yoga. hip feels ok but not great. i rolled it out before 1st run today.

Running (road) 23:58 [2] 2.84 mi (8:26 / mi) +184ft 7:57 / mi
ahr:115 shoes: 07 Odysseys Green 8 cut

1st run just out to greenlake and back. easy/recovery to shake it out and see how things feel. hip was ok. it either gets better and i get my week in as planned or it gets worse and i abort the mission.

Running hills (trail) 1:29:01 [4] 8.2 mi (10:51 / mi) +3399ft 7:48 / mi
ahr:140 shoes: 08 Montrail Streak 8 Bl 01

kenyan program called for 15x steep hill repeats 650-1,000ft total. i figured a mt si 3,400ft lap was in order.

felt super sluggish in the car on the drive there. felt good right out of the car however. my left glute attachement reminded me of my hip issue. but it settled in and didn't bother me after a mile or two. my morton's nueroma didn't like all the uphill running either. good thing it was just one lap up/down.

55:33 up to bench, 32 min down.
hr avg is an educated guess bc the damn monitor was reading 190 early -no way.

C • kenyan week 2

Running (road) 15:14 [1] 1.5 mi (10:09 / mi) +210ft 8:58 / mi
shoes: 07 Highlander Black 8.5

run commute and 3rd run on day... not the mileage i needed but i got a few extra yesterday so i'm ok with it. really... i'm ok with it.

6:58 there
8:16 back

Yoga (SMB) 1:02:43 [2]

smb yoga class, added the few minutes i did before mt si run to the time.

Monday Mar 24, 2008 #

Running (trail) 1:57:01 [3] 13.1 mi (8:56 / mi) +2671ft 7:29 / mi
ahr:143 max:166 shoes: 08 Montrail Streak 8 Bl 01

Kenyan Week: Day 1

plan called for 11-12 moderate (80% hr or so). but i'm a trail runner so that mean 13 on trail with a good bit of elevation! cougar 13 miler with a summit bid - ice on the trail, sun on my face! ~ perfect. i wanted to stay in the 140's w/145 goal and i averaged 143 - close enough for me.

oh yeah these montrail streaks really are the cat's ass... bee's knees, etc

hip isn't healed fully yet. first it felt muscular in the glute, moved to the outside of my right knee, then glute and front side psoas. feels like a need a massage. we'll see how the week goes. i'm not opposed to bailing on the kenyan week. we'll see.

lungs felt great, open, no asthma or wheeze.

Running (road) 32:46 [2] 3.42 mi (9:35 / mi) +256ft 8:57 / mi
ahr:120 max:145 shoes: 05 Hardrock 1 8.5

commuter run with backpack, some groceries on way back. tried to keep it faster than 9/min miles but right glute needs a good rub down. rolling it now.

7:08 to ups .6 miles 113 124
25:38 smb to fred and back home 127 145

Strength Training (core) 12:49 [3]

ATW reps of 30, skipped the superman yoga stuff since i'm going tonight. also added roman chair for 30 at the end. right side hernia patch felt sore, and bothered.

Circuit (90/30) 5:53 [3]

90/30 - no motivation
wall sits, side slide (bball style), skaters, blah

Running (road) 14:39 [1] 1.5 mi (9:46 / mi) +210ft 8:37 / mi
ahr:124 max:141 shoes: 07 Highlander Black 8.5

to and from yoga.

6:12 there bc i was late 123 141
8:27 back 125 136

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

right hip needs work.

Sunday Mar 23, 2008 #

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

good yoga. just what i needed. decided in class to skip the strength training i thought i'd do. i'll get enough of everything start my big week tomorrow. i can't wait! gotta take care of life stuff today before i get into the a hammer week!

Note
(rest day)

walk to and from gym. walk to and from pcc as well. 6 miles total walking, i'm feeling very recovered. the cut under my big toe still hurts bad.

Saturday Mar 22, 2008 #

Note
slept:8.0 (rest day)

i saw my homeopathic dr friend bizzy (i love her!) yesterday about my middle toe on left foot. during the race i popped the only bister i had with my dirty race pin. dumb idea. well since then it's hurt, red and swollen. yesterday however it looked better than ever and she wasn't so worried about the infection. keep an eye on it and if the redness/swollen part grow then we take antibiotics.

my right big toe is split open underneith from the race. i ran for about 20 miles on the 50 mile day with a rock between my toes. it got bruised but now it decided to split open and it's amazing painful. it got bad yesterday and this morning i'm limping around. really hurts to walk on.

got a great 8 hours of sleep.

decided to take today completely off so i can get ready for this coming week. can't decide if i want it to start tomorrow or monday.

Note
(rest day)

2hr walk, 1hr of it with full expedition pack.

Friday Mar 21, 2008 #

Running (trail) 1:38:23 [3] 11.0 mi (8:57 / mi) +1706ft 7:48 / mi
ahr:134 max:158 slept:6.0 shoes: 08 Montrail Streak 8 Bl 01

up at 5:30am to meet tom at cougar for the 10 mile loop. we missed a turn at some point and looped back around so i bet we added a mile. good run.

Running (trail) 58:56 [1] 5.5 mi (10:43 / mi) +1001ft 9:08 / mi
ahr:123 max:148 slept:6.0 shoes: 08 Montrail Streak 8 Bl 01

cougar run #2 with cory. picked him up at the car dealer and gave him the tour of cougar mtn 5 mile loop. he's training for his first marathon with team in training. he loved the trail running.

started to feel my right glute a bit.

Running (trail) 51:37 [2] 5.0 mi (10:19 / mi) +1148ft 8:29 / mi
ahr:124 max:148 shoes: 08 Montrail Streak 8 Bl 01

cougar run #3 with copson. went out to see thier new baby and got copson out on the trail i love... he loved it. ran the cougar 5 except no extra turns this time.

right glute didn't feel any worse, but no better on this run.

Thursday Mar 20, 2008 #

Note
slept:6.0

woke up at 2:56am for some reason. not good. gotta get my sleep pattern back on track.

body feels great. after i got up at 6am i felt great. had more umph on the ride than i figured i would but we really didn't push ever. great to spin though and a cold and beautiful morning.

toes still hurt but no other issues at all!

C • 2.56am 5

Cycling (road) 1:19:30 [3] 19.8 mi (4:01 / mi) +262ft 3:58 / mi
ahr:107

because i've taken some falls on my bike which have reall effected my running my ultra friends have said "stay off the damn bike!". but i just can't. it was so nice to get rolling this morning. great early morning burke gilman with kimberly. easy pace with a couple of zone 3s but kim was a bit tired from her chuckanut 50km. hr data was a mess again.

Running (road) 14:42 [1] 1.45 mi (10:08 / mi) +210ft 8:55 / mi
ahr:120 max:148 shoes: 05 Hardrock 1 8.5

run to and from gym to teach spin class.
6:58 108avg 120max
8:44 131 148

Cycling (spin class) 58:51 [4] 17.0 mi (3:28 / mi)
ahr:146 max:167

suprised to have good energy today.

Strength Training (high reps) 15:04 [3]

shoulders, biceps, triceps

Wednesday Mar 19, 2008 #

Cycling (spin class) 52:40 [4] 17.0 mi (3:06 / mi)
ahr:142 max:165 slept:9.0

wasn't sure how i'd feel today. got 9hrs of sleep and missed the morning run with the boys (sorry fellas). all my muscles are recovered already. nothing hurts either, hip and abs are fine. kind of amazed at that. general energy was low yesterday, but seems fine today after all that sleep.

so i had a lot of punch today. average of 142 for spin class is pretty good for me.

Running (trail) 40:10 [2] 4.45 mi (9:02 / mi) +548ft 8:05 / mi
ahr:133 max:155 shoes: 08 Montrail Streak 8 Bl 01

it was sunny out and i have a new nathan x-mutant and montrail streaks to try out so i had to hit the trail. might go again later too, we'll see.

anyway right after spin hit the discovery loop. streaks are awesome! nathan's mutant x 1 bottle hip pack was great too.

i kind of can't believe i had no issues. right hamstring was a bit tight, but that was it!! oh boy.

Running (road) 16:11 [1] 1.6 mi (10:07 / mi) +210ft 9:00 / mi
ahr:114 max:130 shoes: 08 Montrail Streak 8 Bl 01

run to gym for yoga. everything felt great, but i'm tired and hungry!
6:41 110 124
9:30 116 130

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

great class with dani.

Strength Training (high reps) 10:13 [3]

did 5 sets of high rep chest before yoga class. i need to make sure i get the rest of my upper body done tomorrow. i'm feeling weak! too much tapering and running and enough throwing weights around.

Tuesday Mar 18, 2008 #

Running (road) 15:13 [1] 1.55 mi (9:49 / mi) +210ft 8:42 / mi
slept:5.5 shoes: 08 Montrail Streak 8 Bl 01

run to and from gym for yoga and a lot of other things i didn't have the motivation to do. i did get on the hamstring stretch machine. but don't count that time any more.

6:58 there
8:15 back 126avg 139 max

my internal clock had me up at 6am after just 5:30hrs of sleep. not good.

also first run in the new montrail streaks! they are awesome and light and cushiony and beautifuly designed.

Cycling (stationary) 2:01 [1] 0.3 mi (6:43 / mi)
ahr:97 max:110

ha ha.. just didn't feel like it!

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

good easy class, just what i needed.

Monday Mar 17, 2008 #

Note
slept:6.0 (rest day)

took the whole day off to travel from mountain view to seattle via little rock and denver.

felt pretty good all day. at one point though i got up and though i injured my hip that i fell on. not much muscle soreness. this race really drove home that my training has been fantastic so far this year! stoked.

Sunday Mar 16, 2008 #

Running race (trail) 1:51:43 [5] 13.8 mi (8:06 / mi) +2999ft 6:43 / mi
ahr:156 max:168 slept:7.0 shoes: 07 Odysseys Green 8 cut

day 3 - 3 days of syllamo - 2nd place to a guy who didn't run 50 miles the day before - no f'in fair!
(finished 3rd overall for the 3 days)

20km, actually 13.8miles.

again my legs felt good in the morning and i was able to sleep. before the race we talked about how no one wanted to run hard. lots of moaning. i wasn't sure i had the desire to really hammer. i think we were all scared that if we tried to run fast our bodies would fail us and fall apart.

i was 4th overall for the 3 days going into this race, behind 3rd by just 3 minutes. but after reading ty's he was back just 10 mins and i convinced myself in my tired state i needed at least 10 mins. ty showed me the guy i had to beat by 3 min today to take 3rd for the 3 days.

well he went out hard! this guy didn't want to let go of 3rd overall man. he hammered the road with the eventual winner john, with ty and i right behind. damn this wasn't going to be easy. once we hit the trail things changed. after we hit the single track john who hadn't run 50 yesterday (or 57 in our case) blasted off. on the first hill the guy i was supposed to beat slowed and ty and i moved past running the climb. i fell into a great groove on this climb right away. ty was right in front of me and slowed slightly so i slipped past him (catching an elbow in the ribs!). this was going to be an anaerobic effort from tip to tail and for once i was loving it!

i focused on rhythmic breathing and running tall (i have a tendency to hunch on hills and when i'm tired). ty started to dissapear. around the draws i would see him on the other side and yell to get him going. after 1hr i ran past a ribbon at a creek/drainage that didn't look like a trail. then nothing for 15min of 7min mile pace! i stopped for a second and yelled to ty across the valley then kept running and freaking out. i really thought i was once again lost completely and i would never live this down (or be able to teach another navigatin class!).

anyway at the unmanned aid station mile 7 most of the hard climbing was done and i refocused on breathing. i didn't look at my hr because i figured i was slightly over my AeT. i felt like a real runner. with 4 left i saw grey shirt was near by having passed ty and he motivated me into the finishline a couple minutes behind 1st place john.

the effort felt great - i need to mimic this pace and distance exactly in training.

Saturday Mar 15, 2008 #

Running race (trail) 10:48:40 [4] 57.0 mi (11:23 / mi) +11001ft 9:37 / mi
ahr:133 max:159 slept:0.75 shoes: 07 Odysseys Green 8 cut

day 2 - 3 days of syllamo - 6th place
course was advertised at 52 miles and 16,000 feet of gain. i don't buy it, i'd say 12,000 feet tops, but the terrain is so runnable it's decieving.

i was still so amped from the 50km that i did no sleep.. at all! this was the day we would put it down, but it was not to be.

my legs felt good, a bit tight in the hamstring. but i appeared to be in better shape than most.

ty and i started out with our headlamps leading the race for two hours. we pull away from josh nordell (eventual 2nd) and matt (eventual 1st) very quickly running the first climb. we built an 8 min +- lead by aid station two at 11 miles. ty got some energy through the aid station and surged up the dirt road. we missed the flagging that indicated a sharp turn. we worked up that hill and preceeded to get lost and add probably 1,500 feet extra and 5 miles. this was just the start to a bad day. we turned around and probably lost 50-60min. we were now deep in the middle pack. ty almost killed us trying to get it back all at once. after 3.6hrs i surged and dropped him. i was gaining.. 30 min behind 1st place, 25 min, 15 min! then the bottom fell out. i couldn't sustain the effort to get back. i really didn't feel energized all day. just tired. i was at the turn around at 5:20. then i got off trail, in the creek and started running backwards on the trail. ugh. ran right into ty.

from there we just ran together and finished. he pulled most of the way back bc i was just uninterested in running hard. i had massive stomach issues. dropped trow 4 times. i usually have an iron stomach but not today. tough course, tough breaks and tough day overall.. good times!

Friday Mar 14, 2008 #

Event: 3 Days of Syllamo

Running race (trail) 4:21:30 [4] 32.8 mi (7:58 / mi) +6001ft 6:48 / mi
shoes: 07 Odysseys Green 8 cut

day 1 of 3 days of syllamo - 1st place

32+ miles and 6,000 feet of elevation gain - all runnable and not a flat section of trail anywhere. amazing trails, great time. ran comfy/hard to start, it felt slower than orcas at start. ty and i were trying run as a team. at mile 22 or so we were about 25 mins in the lead and ty's stomach went south. i walked with him and tried to pull him out of it, we even stopped completely for a few minutes. we wanted to run as a team and win after all. but it wasn't in the cards. after about 15 minutes 3rd place passed us (he was just running this one day). we let him go. after 5 more minutes i figured if i was going to win solo i had to leave now or i'd have no chance to catch him. ty let me go but it was tough on us both. i ran hard and caught the guy. passed him and though i was comfortably in the lead until about 3 miles out he reappeared behind me. we both hammered. i hit the road first and didn't see him, checked again before the field and thought i was cruising it in. well he hit the field in full sprint and tried to "skunk" me at the end, so i had to sprint as well and i won by 5-10 seconds.

he ran like a dick, but was actually a pretty cool guy.

without trying to help ty along i am certain i would have gone sub 4hrs.

C • Skunk 3

Wednesday Mar 12, 2008 #

Cycling (spin class) 55:57 [3] 16.0 mi (3:30 / mi)
ahr:131 max:158 slept:7.5

took it super easy today. no caffeine helps.

Running (road) 19:09 [1] 1.65 mi (11:36 / mi) +210ft 10:22 / mi
ahr:118 max:138 shoes: 05 Hardrock 1 8.5

run commute to and from teaching spin class. hip felt fine. saw hernia dr today, it's solid. so it's most likely a hip injury from the bike crashes.
there 10:02 ?avg ?max hr monitor waaaay high
back 9:07 122avg 138max

Tuesday Mar 11, 2008 #

Note
slept:8.0 (rest day)

took the whole day off to travel from steamboat back to seattle. with 3 days of syllamo on friday i might as well rest. stoked to race but feel ill prepared, and possibly injured. didn't get the speed work in the last few weeks as i'd hoped.

anyway hip feels ok, abs feel normal again.

2nd day off coffee. didn't eat very well, feel very bloated.

C • Good luck! 2

Monday Mar 10, 2008 #

Skiing (DH) 1:10:00 [1]

first day off coffee.

figured i'd rest the hip and just ski the resort all day. super cold morning with no fresh so it was bomber and super hard in morning. skied top to bottom without stopping a couple of times for fun. afternoon warmed up but it was boring. skied christmas tree chutes, steep but nothing special and short. steamboats hardest terrain is kind of a joke. i came flying into one of the chutes yesterday not knowing any better... and lived to speak about it.

time is just assumed downhill skiing time.

Sunday Mar 9, 2008 #

Hiking (snowshoe) 1:12:23 [1] 4.0 mi (18:06 / mi) +302ft 16:53 / mi
shoes: 05 Hardrock 1 8.5

great snowshoe hike with the family at buffalo pass. when i return i'll have to alpine ski this area. looks cool. this is a level 1 only because of the elevation, at home my heart rate would probably not ever have gone into my zone 1.
43:26 out (uphill)
28:57 back

Hiking (snowshoe) 49:25 [1] 2.5 mi (19:46 / mi) +82ft 19:10 / mi
shoes: 05 Hardrock 1 8.5

after a good lunch near hayden peak we headed out at steamboat lake for another snowshoe hike. great to hang with the old folks.

Saturday Mar 8, 2008 #

Skiing (ski touring) 3:16:03 [3] 8.0 mi (24:30 / mi) +1499ft 20:49 / mi
ahr:138 max:157 slept:7.5

ski tour with katherine (pro mtn biker) from rabbit ears pass to top of steamboat ski resort (peak chair lift). 8-12" of fresh snow. i didn't feel fast, and i'm sure i wasn't but katherine had me break trail all day. deep snow and slow going with the alpine touring gear. longer than i thought, overcast and light snow too so no views.. but it was good company, great conversation and good times.

we even skied 4 runs after the tour. i could absolutely feel the altitude.

hip was fine, the heavy snow and breaking trail were probably not a very good idea, but it held up. no soreness now. need to really taper this week.

Running (road) 4:46 [1] 0.48 mi (9:56 / mi) +20ft 9:34 / mi
shoes: 07 Highlander Black 8.5

run to use internet and back.

C • speed work 4

Friday Mar 7, 2008 #

Skiing (DH) 1:40:00 [2]

downhill skiing with family. blue runs, super easy lift access. skied a whole day but only counting the downhill. probably took 10 runs at 10 mins each.

Hiking (trail) 1:09:57 [3] 4.0 mi (17:29 / mi) +1467ft 12:59 / mi
ahr:135 max:158 slept:8.0 shoes: 05 Hardrock 1 8.5

great hike with katherine. headed up to the top of emerald mountain 8,252 behind howelsen ski hill. snow hike w/yak traks on double track 1/2 way then single track and back to road. amazing views at the top. we ran down.

i want to ski the sleeping giant and

Running (road) 35:40 [2] 3.74 mi (9:32 / mi) +374ft 8:43 / mi
ahr:135 max:148 shoes: 05 Hardrock 1 8.5

run up to steamboat ski resort, to the internet and back home. super easy to see how the hip feels. felt fine while running but not that great as i sit here and type this. just doesn't feel right.

Thursday Mar 6, 2008 #

Skiing (ski touring) 1:22:58 [1] +200ft
ahr:106 max:125 slept:8.0

great super easy ski tour out spring creek. at the trailhead which is closed in winter for the elk herds i headed up the snowed in road. sweet exploring day, weird to be alone in the backcountry in the winter but steamboat is so treed and mellow it's safe. with the way my hip has been feeling i took it super easy and had no issues or pain.

Running (road) 3:20 [1] 0.38 mi (8:46 / mi) +10ft 8:33 / mi
shoes: 05 Hardrock 1 8.5

run to celebrity resort to use internet. now i am going shopping with my mother.

Wednesday Mar 5, 2008 #

Running (snow) 2:06:04 [3] 14.34 mi (8:47 / mi) +1171ft 8:10 / mi
ahr:130 max:156 slept:8.0 shoes: 07 Highlander Black 8.5

1,170 ft of gain total in 14 miles, run to howelsen and up around the xc trails again. slower snow today for sure. miles aren't exact will fix later when i have the map.

2.37 miles there w/ 20 feet of gain 19:54
3.8 miles snowshoe course w/425 gain 37:34 134avg 156max
4.6 mile skate ski course w/600 gain 36:30 132avg 147max
1.2 mile random loop trying to get to the summit of ski hill 100ft gain 12:37 124avg 140max
2.37 miles back w/ 25 feet of gain 20:27 140 152

C • i haven't run in snow befor... 2

Tuesday Mar 4, 2008 #

Note
slept:7.0 (rest day)

took today completely off. just walked around downtown steamboat springs a bit. everything feels good, but i had low energy all day. one spot on my upper quad is kind of sore, started last night after the mineral hot springs, i think we stayed in there too long.

i ate very poorly at lunch, mass quantities and loads of nuts/fat/trailmix. tomorrow i'll do one last "big-ish" day then really start to taper down with shorter higher intensity efforts.

Monday Mar 3, 2008 #

Skiing (skinning) 2:01:43 [3] +3632ft
ahr:146 max:159 slept:7.0

skinned up 3,651 feet to the top of steamboat ski resort. it's actually mount werner. great skin - i'll fill in the details later. felt good, and am kind of suprised i covered that much vert in 2hrs.

Skiing (DH) 45:00 [2]

after skinning to the top i met up with david and skied like 5 runs. was probably 3.5hrs but only counting the downhill part.

Sunday Mar 2, 2008 #

Skiing (ski touring) 56:42 [4] 4.0 mi (14:11 / mi) +1903ft 9:46 / mi
ahr:144 max:161 slept:7.0

skinned up to meet my mom's husband and ski with him at steamboat ski resort. took it easy, my hr was at least 10 beats higher for the same amount of work bc of the altitude. got a lot of funny looks. upper mtn closed and had to ski alone bc he was stuck below! distance is a total guess.

23:04 to the thunderbird lift 141 avg, 161 high
33:38 to the tipi 146 avg, 159 high

Skiing (DH) 50:00 [3]

total time was 1:35 but probably 50 minutes of skiing so that is what i recorded.

Saturday Mar 1, 2008 #

Running (snow) 2:40:57 [3] 17.74 mi (9:04 / mi) +2001ft 8:12 / mi
ahr:135 max:159 slept:6.0 shoes: 07 Highlander Black 8.5

the most amazing run today. 5 miles of road to and from but the rest was snow running in yak traks. the steamboat pentathalon was going on. ran to the start, ran the snowshoe course, watch a bit, ran the snowshoe course again, then ran the xc ski course twice. mike kloser crushed everyone... fun to watch in between my runs. i felt good, but kept it slow, being that it's 7,000ft elevation i could feel it. great altitude training... but f'd the splits up. pausing the watch doesn't take a split like on the suunto apparently.

2.37 miles there w/ 20 feet of gain
2.5 miles snowshoe course w/400 gain
2.5 miles snowshoe course w/400gain
4 mile skate ski course w/600 gain
4 mile skate ski course w/600gain
2.37 miles back w/ 25 feet of gain

Running (road) 33:02 [2] 3.7 mi (8:56 / mi) +266ft 8:22 / mi
ahr:133 max:151 slept:7.0 shoes: 05 Hardrock 1 8.5

after dinner run up to the steamboat ski resort from the house and back down. big loop. on the uphill i felt the previous 18 miles earlier that day, the altitude and the travel day for sure. slow and steady, grooved on tunes.

Yoga 8:56 [1]

good slow easy yoga.

Yoga (core) 3:01 [2]

1 min plank, 1min rest, 1min plank.

« Earlier | Later »