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Training Log Archive: CoachingEnduranc

In the 7 days ending Sep 17, 2008:

	activity	#	time	miles		km		+ft
	Cycling	3	4:42:29	34.16	(8:16)	54.98	(5:08)	5387
	Hiking	1	1:18:45	3.6	(21:52)	5.79	(13:35)	1677
	Strength Training	2	20:55
	Running	3	20:53	1.9	(10:58)	3.07	(6:49)	328
	Circuit	1	20:51
	Yoga	1	20:07
	Total	5	7:24:00	39.66		63.83		7392
averages - sleep:6.9

3:58

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Wednesday Sep 17, 2008 #

Note
slept:7.5 (injured)

foot hurts today like it's bruised. likely because of the shot. but i'm icing now because it doesn't feel like i can run on it.

C • shot? 2

Running (trail) 13:58 [2] 1.0 mi (13:58 / mi) +308ft 10:49 / mi
shoes: 07 Cont Divide Red 8.5

ran from e sunset way parking up to brink trail and back. my foot hurt the entire time. it now feels bruised and i felt shots of pain throughout. sucks.

Tuesday Sep 16, 2008 #

Note
slept:7.5 (injured)

today i feel pretty good. rested with probably 7.5 hrs of sleep.

abs are sore from saturday's ATW.
glutes & chest are tight from the FMJ yesterday.
back still hurts from massage.

Yoga 20:07 [2]

felt ooooh so good to do this

Strength Training (high reps) 7:24 [3]

3 supersets of front/side lateral shoulder raises, and bend over back flies. then one easy set of biceps... but didn't have enough time to finish.

Running (trail) 1:30 [2] 0.45 km (3:20 / km)
shoes: 08 TR Streaks 7.5 Blue 03

ran a dirt track loop at greenlake after podiatrist shots. it feels great. i'm just not sure what to think of it all. just 2 weeks until the 100 miler i had written off. hmm.

C • Next time call me for GL run 2

Monday Sep 15, 2008 #

Circuit (FMJ) 20:51 [5]
slept:5.5 (injured)

cory showed up at 5:30am (he's got two kids) to let me hurt him. we did the navy seals FMJ workout. great stuff. i felt pretty good. right glute is tight from either the hike or massage yesterday. prob massage. neuroma fired a couple times but grass running helps. i think i'll be doing more grass running for sure. football fields?

5.5 hrs of sleep is not enough however it was worth it to workout with cory.

C • FMJ? 2

Cycling (road) 35:10 [2] 7.4 mi (4:45 / mi) +75ft 4:42 / mi

rode to trader joes and back. then ate my face off. now i nap. then i ride again.

Note

i'm disapointed that i didn't get my yoga or second ride in. but i have to listen to my body. getting up at 5am and my general lack of sleep clobbered me in the head... body was tired so i slept. i hope tomorrow will be a more 'energetic' day.

Sunday Sep 14, 2008 #

Cycling (road on mtn bike) 14:02 [3] 3.2 mi (4:23 / mi) +213ft 4:08 / mi
slept:8.0 (injured)

rode over to cory/suzannes with eggs and veggies in the pack to make the family breakfast. after breky we hike!

Strength Training (core) 13:31 [4]

ATW with Cory for 35s. felt ok, kinda tired.

Hiking hills (trail) 1:18:45 [2] 3.6 mi (21:52 / mi) +1677ft 15:11 / mi

hiked chiroco up poo poo with cory. Neuroma hurt the whole time. Sux

Saturday Sep 13, 2008 #

Cycling long (trail) 3:53:17 [3] 23.56 mi (9:54 / mi) +5098ft 8:13 / mi
(injured)

finally got out today with copson and rode. my neuroma was ok, didn't love the shoes but managed without much pain. great 25 mile ride with 5,100ft of gain. the trails are buttery smooth and so nice.

i am going to ride the triple crown before i leave seattle. there i said it.

C • Triple crown 2

Running (road) 5:25 [3] 0.63 mi (8:40 / mi) +20ft 8:25 / mi
shoes: 07 Cont Divide Red 8.5

some running while i tested footbeds and shoes.

continental divides with the stock insoles ended up feeling the best.

Friday Sep 12, 2008 #

Note
slept:6.0 (injured) (rest day)

woke up and did some work with lisa on camps. then drove 14hrs to seattle from driggs. that sucked.

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