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Training Log Archive: CoachingEnduranc

In the 7 days ending Jan 31, 2010:

	activity	#	time	miles		km		+ft
	Skiing	3	10:15:50	28.8	(21:23)	46.35	(13:17)	11893
	Running	3	8:10:00	42.22	(11:36)	67.95	(7:13)	6656
	Yoga	6	3:00:04
	Strength Training	6	1:11:03
	Cycling	1	46:09	8.61	(5:22)	13.86	(3:20)	1273
	Total	7	23:23:06	79.63		128.15		19822
averages - sleep:6.7 weight:142.2lbs

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Sunday Jan 31, 2010 #

Skiing (backcountry) 2:25:28 [3] 5.8 mi (25:05 / mi) +3189ft 16:30 / mi
slept:7.5

early morning outing with jared. 2-5 inches of blower on top. quick trip to reynolds peak.

Strength Training 3:00 [3]

10 elbow to knees
15 burpees
20 stability ball jackknives
25 cross body mtn climbers

Note
weight:142.6lbs

142.6 lbs and 5.6% body fat

Saturday Jan 30, 2010 #

Note
weight:142.4lbs

142.4 lbs and 4.8% body fat

C • seriously? 2

Running (trail) 2:35:45 [3] 15.0 mi (10:23 / mi) +1775ft 9:20 / mi
ahr:140 max:163 shoes: 098001 Hardrocks

great run in the sun on snow packed trail. rattlesnake to the overlook then back up to elbow and back.
tried to keep an average of 140.

Strength Training 7:44 [3]

25 cross body mtn climbers
10 elbow to knees
20 burpees
25 stability ball jackknives

3x thru DOT Drill

Yoga 15:33 [2]

Cycling (road) 46:09 [2] 8.61 mi (5:22 / mi) +1273ft 4:42 / mi
ahr:121 max:149

just a nice easy doodle around the hood.. except everywhere i go there are hills. up millcreek a bit.. nice and easy.

Friday Jan 29, 2010 #

Note
weight:143.6lbs

143.6 and 5.9% body fat

Strength Training 23:18 [3]

2 sets

6 pullups (palms in)
22 pushups on ball
22 jump lunges
22 back extensions
22 stability ball leg curls
1 min plank elbows on ball
22 crunches on ball
22 burpees (no pushup since i did them first)
12 hanging knee to elbow

20 toe curls
20 WYLIT

Yoga 12:34 [3]

Thursday Jan 28, 2010 #

Strength Training 4:00 [3]

30 skaters
20 stickups
12 elbow to knee

Running (trail) 20:42 [4] 2.92 mi (7:05 / mi) +79ft 6:55 / mi
ahr:146 max:168 slept:6.5

had a meeting nearby so i ran liberty wood chip trail of 1.46 miles twice.
warm up lap: 11min 18sec 135avg (7:44/min mile)
fast lap: 9min 24 sec 159avg 168max (6:26/min mile)

asthma was not good, couldn't breath right so bailed for the trail up higher.

Running long (trail) 3:46:03 [3] 18.0 mi (12:34 / mi) +4002ft 10:22 / mi
ahr:138 max:160 shoes: 097501 Hardrocks

glycogen depletion run. didn't even think about eating until around 3hrs, then started to feel slow, but was able to keep the pace pretty consistent.

rattlesnake gultch to grandeur then elbow and back to rattlesnake. all snow, some post holing up top of grandeur... got pretty cold with the tank top and shorts but the sun was soo nice for the first 2hrs.

Yoga 26:57 [3]

Wednesday Jan 27, 2010 #

Skiing (backcountry) 4:00:00 [3] 13.0 mi (18:28 / mi) +5059ft 13:29 / mi
slept:7.0

parked at spruces, up mill d to that little summit south of reynolds peak. skied a line down that.. buttery. broke trail over to dog lake and up the proper skin track on the east ridge to the top of reynolds peak. one lap on the north side, then up and into big water fork for a lap. then skied the north face of reynolds again. finally back up to the top of reynolds and down the south east ridge just to explore more than anything. wicked.

rutschblock on N side of Reynolds released on 8 stomps (RB8) on the new snow layer. avy report said considerable today, but i was never nervous and saw no signs of instability.

Strength Training 4:06 [3]

daily minimum strength work.
10 knee to elbows
12 burpees full
6 pullups
15x 6sec adductor iso squeeze
20 cruntches on ball

Yoga 15:00 [3]

Tuesday Jan 26, 2010 #

Note
slept:6.5 weight:140.6lbs

140.6 and 5.6% body fat. super tired today, hip is there. right hamstring is tight.

Strength Training 28:55 [3]

1 set in morning of
10 knee to elbow
20 crunches on ball
10 burpees
20 toe curls

3sets
WYLIT x12
StickUps x20

3 sets of 20
stability ball roll out
1 leg side lunge
cross body mtn climbers
plank rotation
leg lifts w/ball
spiderman climb

Yoga 35:00 [2]

Monday Jan 25, 2010 #

Note
weight:141.8lbs

141.8 and 6.5% body fat

Running (trail) 1:27:30 [2] 6.3 mi (13:53 / mi) +800ft 12:24 / mi
slept:6.0 shoes: 098001 Hardrocks

headlamp start on pipeline with scott. ran the standard burch hollow to elbow fork. the two feet of new was packed down but still very very slow. felt good although i can feel my hip ~ damn.
seriously loving this petzl ultra light, but it's just too much weight to race with. perfect pacing headlamp.

Skiing (backcountry) 3:50:22 [3] 10.0 mi (23:02 / mi) +3645ft 17:08 / mi

started up days fork and the sounds of avalanches scared me right outta there. i was alone and it's a high avy day after all.
returned to mill d, the original plan and found the safe skin track just up the road. skied leanard peak's nw face next to the trees twice - totally f'in amazing knee deep powder. this place is unreal. i can't even put it into words. i was singing and dancing on cruise out. oh boy.

C • Running solo? 2

Yoga (CCY) 1:15:00 [3]

CCY Scott's Power I. lots of warrior after the day i had was not easy for me, but overall felt great.

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