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Training Log Archive: CoachingEnduranc

In the 31 days ending Jan 31, 2009:

	activity	#	time	miles		km		+ft
	Cycling	14	29:26:09	479.27	(3:41)	771.31	(2:17)	12738
	Alpine Ski Touring	4	13:45:09	27.0	(30:34)	43.45	(18:59)	10007
	Running	12	12:42:01	75.51	(10:05)	121.52	(6:16)	5487
	Yoga	11	4:56:51
	Strength Training	13	4:04:58
	Swimming	1	10:21	0.25	(41:39)	0.4	(25:53)
	Total	29	65:05:29	582.03		936.69		28232
averages - sleep:6.2 rhr:36

5:42

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Saturday Jan 31, 2009 #

Alpine Ski Touring 3:45:27 [2] 12.0 mi (18:47 / mi) +2382ft 15:49 / mi
slept:4.0

skinned up road 4.5 miles to blewett pass then up the high point with the radio tower. it was boney with a nasty crust. i think i made 4 meaningful turns. good to be out and it was sunny though.

4 hours of sleep was not a good idea.

also it was my last tour on with the garmont radium ski boots - shin and ankle rub are too severe - backcountry.com has the best return policy in the world... return anything at any time.

C • skookum... 4

Friday Jan 30, 2009 #

Cycling (road) 3:35:05 [3] 53.5 mi (4:01 / mi) +796ft 3:58 / mi
slept:8.0

ride to bike shop and a test ride of the jamis zenith carbon. then to marrymore and back with angle. very windy on sammamish trail, i did a lot of drafting today. angles easy is my hard.

Thursday Jan 29, 2009 #

Cycling (road) 3:26:08 [3] 56.0 mi (3:41 / mi) +509ft 3:39 / mi

post office, then to redmond town center tully's to meet with dan sears. he joined me for a ride back and we had lunch at aqua verde - the best way to finish a ride fo shizzle.

Strength Training 3:57 [3]

2 sets of abs, 2 sets of balance drills.

Cycling hills (spin class) 55:44 [4] 18.0 mi (3:06 / mi)

even after a good 56 miles on the road i had amazing energy tonight for spin class. it was full on hills, hills and more hills.

Yoga 6:57 [2]

Wednesday Jan 28, 2009 #

Cycling (spin class) 56:18 [4] 18.0 mi (3:08 / mi)

taught a good spin class.. felt bloated.

Strength Training (high reps) 25:29 [3]

great varied exercises and Nautilus machines.

Strength Training (high reps) 19:29 [3]

some with a client, some after work. hip ad and abduction will likely cause soreness tomorrow.

Tuesday Jan 27, 2009 #

Cycling (stationary) 15:00 [3] 5.0 mi (3:00 / mi)

warm up with an easy 5 min increasing interval with client.

Strength Training 13:54 [1]

personal training with miriam, did some core and other bits.

Monday Jan 26, 2009 #

Swimming 10:21 [3] 0.4 km (25:52 / km)
(rest day)

2x - 100 easy 50 hard then 100 kickboard

Yoga 13:34 [2]

Sunday Jan 25, 2009 #

Cycling (road) 2:36:00 [3] 43.0 mi (3:38 / mi) +533ft 3:35 / mi
slept:7.0

cold as heck ride out to woodenville and back with angle. it was snowing on the ride back.

felt better than i thought i would after two big (for me) days. need more sleep...

Saturday Jan 24, 2009 #

Cycling long (road) 4:16:07 [3] 67.37 mi (3:48 / mi) +2877ft 3:39 / mi

the backcountry is a mess.. so i ride. cold one today. i started with kimberly for the first 27 miles out the north end of the lake, split off after the golf course up some hill and back to juanita drive (i've done this loop before). i warmed the toes at starbucks on 522 and the burke gilman trail. then went back NE around the lake to finish the north end loop over i90 to fremont pcc for my end of ride pig out, then home.

felt strong the whole ride, had some mechanicals. the old vetus is acting up.

Yoga (hip mobility) 7:37 [2]

hip mobility drill, 3x each side
then a few minutes extra

Friday Jan 23, 2009 #

Cycling long (road) 3:53:31 [3] 61.0 mi (3:50 / mi) +2664ft 3:41 / mi

LDS in the freezing cold. rode out to issaquah and cory's house for lunch and a board game with his 3 year old colin. good times. stopped twice to warm my toes on the way there. it was a bit warmer and i wanted to get home so didn't stop on the way back.. i was frozen upon return.

last two miles were home from trader joe's with grocery bag hangin from the handlebars.

i wasn't blazin but felt great and strong the whole ride.

Thursday Jan 22, 2009 #

Yoga 12:55 [2]

Cycling (road) 58:30 [3] 14.5 mi (4:02 / mi) +837ft 3:50 / mi

rode a loop out to ballard, over the locks, through disco park and back nickerson.

what sucks is it's almost too cold to ride, and we aren't getting snow in the mtns.

Running (elliptical) 35:03 [3] 4.0 mi (8:46 / mi)
shoes: 07 Hardrocks 8.5 black/red 007

broke it up with spin and balance bc i hate the elliptical.

Cycling (spin class) 53:22 [4] 17.0 mi (3:08 / mi)

taught a hot one.

Strength Training (balance) 4:01 [3]

balance drills.

Wednesday Jan 21, 2009 #

Cycling (spin class) 52:01 [4] 16.0 mi (3:15 / mi)
slept:6.0

taught 6am spin class.

Running (elliptical) 5:15 [3] 0.67 mi (7:50 / mi)
shoes: 07 Hardrocks 8.5 black/red 007

Strength Training (balance hip) 5:08 [2]

standing on disc lateral leg raises for hip.

Strength Training 22:18 [3]

great session of mix matched exercises. upper body weights with body weight exercises, no rest one to the next.

Running (elliptical) 18:04 [3] 2.1 mi (8:36 / mi)
shoes: 07 Hardrocks 8.5 black/red 007

two miles was all i could take.

Tuesday Jan 20, 2009 #

Note
slept:7.0 (rest day)

work overwhelmed me today. just couldn't get out.

Monday Jan 19, 2009 #

Note
slept:8.0

as of today i'm getting serious with my training again.. goals and focus.

got good sleep last night for the first time too long.

Cycling (road) 1:42:38 [3] 25.98 mi (3:57 / mi) +1096ft 3:48 / mi

great ride in the sun! 1st hour with kimberly.

everytrail's app on the iphone sucks.

Cycling intervals (road) 18:38 [4] 3.84 mi (4:51 / mi) +482ft 4:20 / mi

quick one; hill intervals up and down 45th.

4:56 warmup
5 x all out hill climb, downhill recover
38 int 31rec
45/25
44/31
40/29
39/27
8:51 cooldown

Sunday Jan 18, 2009 #

Alpine Ski Touring 3:16:47 [3] 5.0 mi (39:21 / mi) +1435ft 30:57 / mi

the urge to see something new and get out with new folks was strong. headed out with the mountaineers ski leaders for a tour from up to van trump park. long story short, we never made it. it's very nasty out there. our snowpack is completely ruined. can you say sastrugi?!

5:16 total time, cut 2hrs of bs off that time for logging purposes.

Saturday Jan 17, 2009 #

Alpine Ski Touring 1:00:00 [2] 2.0 mi (30:00 / mi) +767ft 22:00 / mi
slept:5.0

mountaineers ski mountaineering leader training. long day on feet, very cold and socked in at snoqualmie. i was jealous of my friends skiing rainier today because i knew they were in the beautiful sun.

C • Ski tour 1

Friday Jan 16, 2009 #

Yoga 7:26 [2]
(rest day)

i guess this was a rest day as i never got training done. i'm lacking motivation with all that is going on in my life right now.

Thursday Jan 15, 2009 #

Cycling (road) 38:24 [3] 9.42 mi (4:05 / mi) +467ft 3:54 / mi

didn't have a lot of time just did a quick loop. lots of stop lights but i'm sick of the burke gilman... had to run over locks too.

Wednesday Jan 14, 2009 #

Cycling 36:30 [3] 11.0 mi (3:19 / mi)
slept:4.5

Spin class with some good efforts

Strength Training (core) 10:00 [3]

Cheryls planks 4x thru

Running (elliptical) 9:11 [3] 1.0 mi (9:11 / mi)

Strength Training (circuit) 32:17 [4]

got paid to attend this circuit class. the class was great.

Tuesday Jan 13, 2009 #

Yoga 9:26 [2]

slightly sore glute/hamstring area from the leg blasters yesterday. loosening up. more yoga to come later tonight.

Running (elliptical) 30:06 [3] 2.86 mi (10:31 / mi)

Strength Training (ATW) 6:01 [3]

ran out of time so just did like half of ATW at 25s.

Monday Jan 12, 2009 #

Running (elliptical) 1:01:02 [3] 8.21 mi (7:26 / mi)
shoes: 07 Hardrocks 8.5 black/red 007

broke this session up into 3 sessions, 30min, 2x 15min. just can't do it all at once. good consistent effort with a bunch of pushes over AeT.
30:09 4.20 miles
15:10 2.01 miles
15:43 2 miles

Strength Training (circuit) 11:07 [4]

2x rounds of
One ups with ball 20x
1 leg dead lift 20 each leg w/8 lbs weight
One leg air stride 20 each leg (speed drill)
40 side to side line jumps

6:09
4:58 added forward line jumps

Strength Training (leg blaster) 3:13 [4]

2 rounds of leg blaster between 15 minutes of elliptical. hurts so good.

1:35
1:38

C • leg blaster 3

Sunday Jan 11, 2009 #

Yoga 15:58 [2]
(rest day)

MDS tucson running camp day 6. last day of camp today. quick yoga session before the last run and the airport trips home. =(

Yoga 17:39 [3]
(rest day)

included some clamshell hip strengtheners.

travel day home from tucson.

Saturday Jan 10, 2009 #

Yoga 46:01 [2]

MDS tucson running camp day 5.

Running (trail) 25:56 [2] 2.65 mi (9:47 / mi) +121ft 9:23 / mi
shoes: 07 Hardrocks 8.5 black/red 007

foot hurt bad today. mostly hiked, but did a bit of running here and there for 25min. sux.

Friday Jan 9, 2009 #

Yoga 45:19 [2]

MDS tucson running camp day 4.

Running (trail) 3:13:07 [3] 17.0 mi (11:22 / mi) +1032ft 10:45 / mi
shoes: 07 Hardrocks 8.5 black/red 007

50 mile trail. i herded cats all day!

Thursday Jan 8, 2009 #

Yoga 55:39 [2]

MDS tucson running camp day 3. taught a 6:30am yoga session for campers.

Running (trail) 2:00:24 [3] 11.0 mi (10:57 / mi) +1178ft 9:56 / mi
shoes: 07 Hardrocks 8.5 black/red 007

great run out bear canyon from sabino canyon visitor center just past the water fall turn off. the waterfall was awesome.

Strength Training (ATW) 11:51 [4]

ATW for 30's at camp. it's a been a while and this hurt.

Wednesday Jan 7, 2009 #

Yoga 58:20 [2]

first whole day at tucson running camp. 6:30am yoga session.

Running (trail) 2:06:11 [3] 12.02 mi (10:30 / mi) +2397ft 8:50 / mi
slept:5.5 shoes: 07 Hardrocks 8.5 black/red 007

Tucson MDS Camp Day 2 esperrero trail run with group. great climbing and amazing terrain.

north from the sabino canyon visitor center.

C • cycling house.. 2

Strength Training (circuit) 8:33 [4]

ran the cmpers through a FMJ for 2x and then some 30/30s. i did about 8mins of the 30/30s.

Running (trail) 42:01 [2] 3.5 mi (12:00 / mi) +30ft 11:54 / mi
shoes: 07 Hardrocks 8.5 black/red 007

sand running session. ran probably 25 mins of this but ran back and hiked with the slower campers.

Tuesday Jan 6, 2009 #

Running (trail) 53:59 [3] 5.4 mi (10:00 / mi) +729ft 8:52 / mi
rhr:36 slept:7.0 shoes: 07 Hardrocks 8.5 black/red 007

Tucson MDS Camp Day 1 run up vantana canyon. pretty awesome. everyone just got here so it's was a day 1 loosen up run.

Sunday Jan 4, 2009 #

Alpine Ski Touring 5:42:55 [3] 8.0 mi (42:52 / mi) +5423ft 26:06 / mi

skied heather ridge across from steven's pass with copson, mike and ellen. great day, amazing turns, light snow. dug a pit - CT21 Q3, at 95cm down we got a Q3 RB5. very deep but concerning so we stayed in the trees and played by the avy rules.

first day on the new k2 coombas (awesome) and the black diamond clipfix skins (sucked).

total time was 6:42:55 but we probably wasted 1hr eating and what not so i logged 5:42:55.

C • Your killing me with these reports... 1

C • f-n-lazy my ass 4

Saturday Jan 3, 2009 #

Cycling (road) 2:35:26 [3] 41.66 mi (3:44 / mi) +2477ft 3:32 / mi

south end of lake washington with tom and justin. didn't start out feeling very good and was basically a barnacle the entire ride. lack of bike fitness = matt drafting.

Running (elliptical) 21:21 [3] 2.55 mi (8:22 / mi)

C • elliptical 1

Strength Training (med reps) 7:15 [3]

Friday Jan 2, 2009 #

Strength Training (circuit) 49:43 [3]

circuit training class with jessemy at american athlete greenlake

Thursday Jan 1, 2009 #

Running (elliptical) 20:21 [2] 2.55 mi (7:59 / mi)

Strength Training (high reps) 10:42 [3]

Cycling (spin class) 56:47 [4] 18.0 mi (3:09 / mi)

taught my first class at american athlete greenlake - it was a lot of fun.

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