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Training Log Archive: CoachingEnduranc

In the 7 days ending Jan 24, 2010:

activity # timemileskm+ft
  Skiing4 11:39:36 26.2 42.17 7283
  Yoga4 2:46:23
  Hiking2 2:15:10 7.1(19:02) 11.43(11:50) 2158
  Running2 1:56:20 12.6(9:14) 20.28(5:44) 1954
  Strength Training4 1:27:42
  Cycling1 20:00 6.0(3:20) 9.66(2:04)
  Total7 20:25:11 51.9 83.53 11395
averages - weight:143.7lbs

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Sunday Jan 24, 2010 #

Skiing (backcountry) 5:23:20 [2] 14.0 mi (23:06 / mi) +3799ft 18:22 / mi
ahr:130 max:154

last time i skin all the way up millcreek to "get more miles in". it would have been a 30min skin from mill d. instead i did 4hrs of breaking trail.. basically from alexander basin all the way to dog lake. tiring. skied the dead top of the ridge that separates big water gultch and soldier fork. then dropped into soldier fork to come out at big water. it was a high avy day so i stayed in trees and on ridges, never felt unsafe. 2 feet of blower on top, but the threat is that persistent surface hoar 3-5' deep.. if that rips everything goes.

Yoga 23:50 [3]

Saturday Jan 23, 2010 #

Skiing (resort) 2:00:00 [2]

lift access skiing at solitude for 5hrs+ (logging 2hrs). tons of snow, tons of fun.

Strength Training 25:24 [3]

2 sets
20 Toe Curls
12 Elbow to Knee
12 Burpees
15 Standing adductor 6sec isos
20 Cross body mtn climber
20 supine march (bent knee)
15 Cross Leg psoas 6 sec isos
20 Stability ball jackknives
20 bridge
30 supine drive (one bent then straighten)
WYLIT x12
1 min Plank (arms) on Ball

Friday Jan 22, 2010 #

Note
weight:143.2lbs

143.2 lbs and 4.2% body fat. spent all day at OR - good to see friends.

Hiking (trail) 45:10 [2] 3.6 mi (12:33 / mi) +958ft 10:01 / mi
shoes: 098001 Hardrocks

Night hike

Thursday Jan 21, 2010 #

Note
weight:143.2lbs

143.2 lbs and 4.6% body fat today. 1st time taken upon waking w/ no food or drink.
chest and upper hamstring still tight. need an extra hr of sleep.

Strength Training 3:00 [3]

the daily morning super small sesh.
10 hanging knee to elbows (they are getting easier)
10 burpees (ditto)
20 crunches on ball

Skiing (backcountry) 3:31:16 [3] 12.2 mi (17:19 / mi) +3484ft 13:38 / mi

3hrs of up for 12 mins of knee deep bliss. on a considerable avy day i'll take it. all by my self, bc that's how i roll these days. from the end of mill creek road up to upper big water (4 miles), then up the northern most skin track to little water peak. didn't skin the last bit to the summit because of the avy conditions and the avy potential of the last 200 feet which was open slope with convex. my own tests showed that the surface hoar still persists in the skier effected zone. it's essentially hollow under 3 feet of snow.
the turns down through the perfectly spaced birch trees on the north west slope were blissful. i'll be back.

Hiking (trail) 1:30:00 [3] 3.5 mi (25:43 / mi) +1200ft 19:25 / mi

luging down, hiking up and lots of shoveling.

Wednesday Jan 20, 2010 #

Strength Training 3:50 [3]

starting a quick morning ritual.
10 knee to elbow
10 burpees
20 toe curls
20 crunches on ball

Note
weight:145lbs

145 lbs 5.8% (very hydrated & after a big breakfast)
chest is sore from the bench press today & upper hamstring to glute attachment sore tight from LBs or single leg deadlifts

Skiing (resort) 45:00 [2]

Demo day at Snowbasin for Winter OR. Skied a few skis & 2 new boots. All down, no up.

Running (trail) 58:23 [3] 6.3 mi (9:16 / mi) +1204ft 7:51 / mi
ahr:134 max:157

church to elbow and back.

Strength Training 12:30 [3]

10 elbow to knees
12x WYLIT
20 Side Leg Lifts
10 Burpees
20 Stability Ball Jack Knives

Cheryl's Planks 1min each

Yoga 36:23 [2]

Tuesday Jan 19, 2010 #

Cycling (stationary) 20:00 [5] 6.0 mi (3:20 / mi)

took some of my own medicine today. 10min warm up, 8x tabata sprints, 5min cooldown on stationary bike. i pushed every second and it felt awful.... good!

Strength Training 28:21 [4]

took advantage of the gym equipment and did a 2 set traditional weight lifting session. covered entire upper body and will no doubt be pretty sore tomorrow. i felt the pump.

Running (trail) 57:57 [3] 6.3 mi (9:12 / mi) +750ft 8:16 / mi
ahr:142 max:161 shoes: 098001 Hardrocks

so sunny! t-shirt and yak trax today. short run, recovery week.
from birch hollow to elbow (32mins) and back. running through 3inches of fresh with a few tracks, but not packed down. tried to keep hr in zone 2 below 145.

Strength Training 14:37 [3]

10 knee to elbow
10 burpees
10 leg blasters w/side lunge
10x 6sec psoas isos (both sides)
20 toe curls R
20 cross body mtn climbers
10 single leg squats
40 plank hip touch - resist rotation
50 jumping jacks
20 supine march (bent knee)
20 bridge
30 supine drive (one bent then straighten)

Yoga 31:10 [3]

8 AM

Note
weight:142.5lbs

142.5 lbs and 5.2% today (seems low)

body feels great. no muscle issues. hips were tight last night in yoga. had a coaching call early today and didn't get as much sleep as needed.

Monday Jan 18, 2010 #

Yoga 1:15:00 [2]

CCY Restore Class.. a tad bit too mellow for me today.
4 PM

Note
weight:144.6lbs (rest day)

144.6 lbs and 5% body fat (i think this reading is off, too low) also later in the day. trying to do this same time each morning.

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