Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mehosford

In the 31 days ending Dec 31, 2009:

	activity	#	time	miles		km		+ft
	Skiing	9	28:15:00	10.0		16.09		5300
	Running	19	27:13:23	169.0	(9:40)	271.98	(6:00)	19504
	Yoga	9	10:35:00	10000.0		16093.44
	Strength	11	3:53:47
	Swimming	3	3:05:00	4.6		7.4
	Walking	2	2:53:00	4.0		6.44
	Hike	1	1:40:00
	Biking	1	20:00	5.2	(3:51)	8.37	(2:23)
	Total	27	77:55:10	10192.8		16403.72		24804
averages - sleep:7.3

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Thursday Dec 31, 2009 #

Skiing (Backcountry) 3:30:00 [3]

BCC Powder Parks Circuit.

Running (Road) 46:00 [3] 5.0 mi (9:12 / mi)

For Eddie.

Wednesday Dec 30, 2009 #

Running (Treadmill) 42:00 [3] 5.0 mi (8:24 / mi)
slept:9.5

Running and reading on the rat-wheel.

Strength 21:32 [3]

5 x 20 each: push ups, stability ball jackknives, squats, dead bug.
5 x WYLIT with reps/exercise

Tuesday Dec 29, 2009 #

Running (Trail) 45:00 [3] 4.5 mi (10:00 / mi)

Snowy red butte social slog.

Yoga 1:25:00 [3]

CCY Power Yoga. John.

Monday Dec 28, 2009 #

Running (Trail) 1:00:00 [3] 5.0 mi (12:00 / mi)

Snowy run behind the zoo with Shanny, Daisy, and Eddy.

Strength 20:00 [3]
slept:6.0

ATW @ 20 reps each.
Add 2 x 20 spider planks and x-body mtn climbers. Add 1 x 20 leg lifts.

Skiing (Backcountry) 4:00:00 [3] 10.0 mi (24:00 / mi)

BCC -> MC.

Sunday Dec 27, 2009 #

Running (Treadmill) 25:00 [3] 3.0 mi (8:20 / mi)

Jogging cool down after a slow Sunday at home.

Skiing (Skate) 45:00 [3]

Skiing (Resort) 2:00:00 [3]

Saturday Dec 26, 2009 #

Yoga 1:00:00 [3]

Running (Trail) 1:15:00 [3] 7.2 mi (10:25 / mi)

Thursday Dec 24, 2009 #

Skiing (Backcountry) 2:00:00 [3] +1000ft

Wednesday Dec 23, 2009 #

Skiing (Backcountry) 6:00:00 [3] +3300ft

Running (Road) 50:00 [3] 5.0 mi (10:00 / mi)

Tuesday Dec 22, 2009 #

Running (Trail) 1:06:34 [3] 6.5 mi (10:14 / mi) +735ft 9:15 / mi

Birch Hollow to EF with Matt and Scott.

Skiing (Backcountry) 1:00:00 [2] +1000ft

Mandy led to Matt to the absolute worst place to ski in the Wasatch entire. No turns, just exploration and humiliation.

Running (Treadmill) 30:00 [3] 4.0 mi (7:30 / mi)

1 mile WU
4 x 1/2 mile repeats at 3:15, 3:07; 3:15, 3:07.
1/4 mile rest in between all.
1/4 mile cool down.

Strength 16:00 [3]

Pseudo-100's.
3 x 25 push ups
3 x 25 stability ball rollouts
4 x leg lifts
1 x WYLIT (5 reps each)
1 x Leg Blasters (5 each)

Monday Dec 21, 2009 #

Yoga 1:00:00 [2]

Over-the-handlebars-asana at Scott's awesome class.

Running (Trail) 1:11:41 [3] 6.9 mi (10:23 / mi)

City Creek U-bend to a turn around point on the Wasatch Steeplechase route just before the trail dips back down to the BST. Out-n-back.

Sunday Dec 20, 2009 #

Running (Road) 30:35 [3] 3.4 mi (9:00 / mi)

Microroad run prior to heading up to Alta.

Skiing (Resort) 3:00:00 [3]

It was all about the down.

Saturday Dec 19, 2009 #

Running (Snow) 50:00 [3] 6.5 mi (7:42 / mi) +735ft 6:57 / mi
slept:7.0 shoes: Mtn Masochist GTX

Snowy run along the Pipeline Trail with Shannon, Daisy, Eddy, and our newest Utahn: MATT!!!!

Yoga 1:00:00 [3] 9999.98 mi ( / mi)

Yoga for stiff bodies. Also known as: why don't I just tape these blocks to my hands for every pose because I seem to need them to touch the floor.

Thursday Dec 17, 2009 #

Yoga 1:10:00 [2]
slept:7.0

D'ana's POWER class. Good stuff. I am the happiest person in there that can't really touch their toes.

Strength 9:40 [3]

Same strength as for Tuesday, except this was harder because I was watching the Daily Show while I was doing it. It's really hard to keep your core engaged when Stewart is doing his Leiberman impression.

Swimming 40:00 [3] 2.0 km (20:00 / km)

Swimmy swim.
500 WU
4 x 300's (200 IM, followed by 100 m kick)
300 cool

Wednesday Dec 16, 2009 #

Skiing 3:00:00 [3]

A fine day of good skiing with Kirst at Alta. Alternated between speed runs and exploratory powder recons. Que Bueno.

Yoga 1:10:00 [2]

D'Ana's CORE class. Good for adding back the few inches of my height that I lost rocketing over the High T at Alta.

Note

TWO more days until Matt shows up and TWO more days until I can run again!

Tuesday Dec 15, 2009 #

Hike 1:40:00 [2]
slept:8.0

Walked the dogs up in the snow. Watching my weekly mileage on attack point slowly dwindle to zero, or aught.

Swimming 1:10:00 [3] 2.7 km (25:56 / km)

500 WU
4 x 50 each kick, drill, pull, stroke (800 total)
400 pull
4 x 100 IM (400 total)
300 pull cool down
200 swim
100 water running

Strength 8:42 [3]

3 sets of each ALMOST to failure. 2-3 reps shy of failure: stability ball roll outs, stability ball jackknife, cross body mtn climber.

I did these as fast as I could with no rests. jackknives were with both legs on the ball. did a few with one leg and then decided that was crazy. i tried to go so hard that I wanted to puke, and then I remembered how Eddie puked on my yoga mat, and then I sort of wanted to puke myself.

Monday Dec 14, 2009 #

Swimming 1:00:00 [3] 2.7 km (22:13 / km)

500m WU; 4x100 m free/back; 400 pull; 8x50 m free/back; 500 pull; 16x25 IM sequence; 200 kick cool down.
Just follow the black line backenforth and backenforth and breath and don't drink the pool water.

Yoga 1:15:00 [2]

Scott's Power Yoga Class. "Ode to the dogs." If you're dog thinks you're perfect, you are. Well, in the dog's eyes. Isn't that enough?

Swimming 15:00 [2]

15 minutes of water running with the floatey belt. Very hard to even approach 90 FF/min in the pool!

Note

90 min massage with JRay.

Sunday Dec 13, 2009 #

Skiing (Resort) 3:00:00 [3]
slept:6.5

Alta (not "Aulta") downhilling in the powdery white room. Cold smoke everywhere. Foggles in effect for everyone.

Saturday Dec 12, 2009 #

Yoga 1:15:00 [2]
slept:7.0

Power yoga alongside Chessa.

Walking 1:53:00 [2]

Long snowy walk with Eddie to check out Xmas lights.

Friday Dec 11, 2009 #

Running (Treadmill) 44:00 [3] 5.5 mi (8:00 / mi)
slept:7.0

Left right left right left right for the time shown above.

Running (Trail) 1:35:00 [3] 10.0 mi (9:30 / mi)

Cold snowy slow run on the packed powder of the pipeline trail. Felt tired, slow, old, and generally lame. Eddie's paws iced up. I got an ice cream headache from the cold without the benefit of eating any ice cream. Crushing.

Thursday Dec 10, 2009 #

Yoga 1:20:00 [3]
slept:7.0

Yoga. Only warm place in SLC was that studio.

Running (Trail) 59:00 [3] 6.0 mi (9:50 / mi) +910ft 8:36 / mi
ahr:156 max:187

Snowy run from Hilltop Ave pkng lot up to BST, over to "The Nose," and back to the car. All on snow. Kahtoola microspikes in action. Eddie wore boots, which he didn't like. But that's life.

Strength 14:53 [3]

3x through, no rests:
20 jumping jacks
12 squats (chair position, no turn out)
15 push ups
12 lunges (24 total) *accidentally did 30 one time.
10 stick ups
10 spidey planks *accidentally did 20 one time.
5 burpees

Wednesday Dec 9, 2009 #

Running (Treadmill) 55:00 [3] 7.0 mi (7:51 / mi)

Pacing pyramids on the rat wheel in lieu of running barefoot in the snow.
9,8,7,6.5,7:30,8:30, 9:30 min/mile paces each at one mile intervals.

Strength 20:00 [3]
slept:8.0

ATW at 25 reps/exercise + a few that I made up.

Tuesday Dec 8, 2009 #

Note
(rest day)

Long snowy drive from Boise to SLC. Getting reacquainted with Utah. Still love it, even though house covered in snow upon my arrival.

Monday Dec 7, 2009 #

Running (Trail) 1:31:00 [3] 10.0 mi (9:06 / mi) +1614ft 7:54 / mi

No headlamp. No HR monitor. Just frozen eyelashes, Eddie, Krissy, and Matt running out at Cougar. Already missing this place. Thanks to all of you who made feel at home here.

Strength 18:00 [3]

Strength in the Modern Hotel, Boise, Idaho. En route home to SLC.
100's - 5x through cross body mtn climbers (20 reps), leg lifts (20), single leg lunges (20), and stability ball roll outs (20). Yep, they had a ball at the hotel. Nice.

Sunday Dec 6, 2009 #

Walking 1:00:00 [2] 4.0 mi (15:00 / mi)

Mellow Disco-loop walk with Eddie on a lovely winter day in Seattle. As I was not running today, it was funny when a few joggers passed and a couple walking behind me queried, "what is everyone running from?"

Saturday Dec 5, 2009 #

Running (Trail) 6:50:00 [3] 35.0 mi (11:43 / mi) +10500ft 9:07 / mi
ahr:131 slept:7.0

Tiger 12 Summits with Matt. Chilly. Gators lost to 'Bama while we were out running. Damn. Major long run foible was NOT bringing a good lunch. Coulda used any and all of the following: PBX sandwich (PB + honey or jam or 'nana or all of the above), trader joes PB-filled pretzels, turkey+avocado wrap in a quesadiller, or some hot tea in a thermos at the cache. There's always next time.
The Suunto T6c watch recorded my max HR as 235. I think that's ridiculous, unless I had a heart attack and went into V-tachycardia. Or maybe that's when I just got really psyched and saw the car.

Friday Dec 4, 2009 #

Note
(rest day)

The LAST day I am on a plane this year for work. Excellent. So fuggin' good.

Thursday Dec 3, 2009 #

Running (Treadmill) 22:00 [4] 3.0 mi (7:20 / mi)
slept:6.0

Felt the need for indoor speed.
0.5 miles at 8:35, 8:00, 7:30, 7:00, 6:30, and 6 min miles. Cool down on 10 min/mile.

Biking 20:00 [3] 5.2 mi (3:51 / mi)

TABATA on the bike. 10 min WU, 5 min TABATA intervals, 5 min cool.

Strength 45:00 [3]

100s - 20 push ups, 20 leg lifts, 20 wood choppers @ 30lbs, 20 squats.
Stability Ball - 20x inverted leg raises, 20x roll outs, 20x leg curls. All 3x through. 20x one leg squats with other leg on the ball. 1x through.

Running (Treadmill) 1:00:00 [3] 7.5 mi (8:00 / mi)

Pacing pyramids on 9,8,7,6,7,8,9,10 min/miles in one mile intervals for 60 minutes.

Wednesday Dec 2, 2009 #

Strength 20:00 [3]

ATW work out. 25 reps/exercise.

Running (Trail) 1:59:00 [3] 13.0 mi (9:09 / mi) +2930ft 7:33 / mi
ahr:142 max:176 slept:8.0

Cougar 13 with Matteneddie. Bueno.

Tuesday Dec 1, 2009 #

Running (Trail) 1:26:33 [4] 10.0 mi (8:39 / mi) +2080ft 7:14 / mi
ahr:151 max:187 slept:8.0

Excellent post-turkey day run with Krissy, Ellen, Bryan, "100"-Miles, and Matt. Eddy sat out the run owing to being worked from 5 days of endurance playing at Lucky Dog. All felt good. Awesome weather. Started one hour later, just cuz we could.

Strength 40:00 [3]

side leg lifts - 15 reps 3x through.
x-body mtn climbers and push ups - 20 reps, 5x through
stability ball jackknives, stability ball leg curls - 20 reps 5x through
adductor squeeze - 10 reps with 5 sec hold, 3x through
DOT drill. Cubed. 5x each, 5x through.

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