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Training Log Archive: CoachingEnduranc

In the 7 days ending Apr 22, 2007:

activity

time

miles

+ft

Cycling

2:58:23

48.27

(3:42)

77.68

(2:18)

1624

Running

1:59:37

14.0

(8:33)

22.53

(5:19)

499

Yoga

1:45:00

Strength Training

1:10:59

Circuit

32:38

Kayaking

26:49

2.83

(9:29)

4.55

(5:53)

Martial Arts

1:16

Total

8:54:42

65.1

104.77

2123

averages - sleep:22.4 weight:147lbs

3:23

0:00

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Sunday Apr 22, 2007 #

Note

full day off - great sunny day out i decided since i had a good day yesterday to take this day off. it was tough and i started to make plans to train in my head twice - but fought it.

Saturday Apr 21, 2007 #

Running (road) 28:20 [3] 3.06 mi (9:16 / mi) +190ft 8:45 / mi
ahr:124 max:149 slept:8.5 (sick) shoes: Montrail Hardrocks 2 (8)

run to and from nwoc for a paddle. not even a slight feeling on the way to.. but the way from i stopped a couple times because i thought i could feel it. i think i have a long way to go.

i'm still not feeling well, flemmy and tired.

C • When i get my crap together la... 2

Kayaking 26:49 [3] 2.83 mi (9:29 / mi)
ahr:120 max:136 slept:8.5 (sick)

had big plans today but woke up still having this damn upper respiratory congestions - got it from jenny in san fran. cough up lots of flem in the morning.

anyway out on the water i was tired and unmotivated. i am going to eat and rest on the couch now. what has happened to me!!??

Cycling (road) 1:07:50 [3] 16.11 mi (4:13 / mi) +896ft 4:00 / mi
ahr:129 max:162 slept:8.5 (sick)

14.2 avg mph
rode to trader joes, matthews, then home for dinner. then headed out for a level 4 spirited ride around the lake. knee felt good all day today. however i have a lateral/outside issue with the upper calf or tendon - peroneus muscle maybe? it's right under the boney bit on my knee. i massaged it because it felt tight and now it's sore from the massage. since it's right below my knee pain spot i played guessing games all day but i think it was calf not bone bruise.

Friday Apr 20, 2007 #

Cycling (road) 1:34:03 [3] 23.36 mi (4:02 / mi) +728ft 3:55 / mi
ahr:128 max:163 slept:6.0 (sick)

14.9 avg mph
rode to seward with justin and john. fought the urge to continue and it was a good idea. at about 40 min i could "feel" my knee. felt like someone had their finger on my spot. it slightly got worse as as i turned around and headed home. even though neil said no hills i live on a hill. maybe i'll rid the stationary bike from now on until i'm ready.

this ride reset my expectations again. prob gonna miss may 15 desert wind adv race. i need to proceed very slowly.

Running (road) 16:01 [3] 1.66 mi (9:39 / mi) +161ft 8:50 / mi
ahr:136 max:157 slept:6.0 shoes: Montrail Hardrocks 2 (8)

run to and from gym for yoga. the run there was the downhill and uneventful. no feeling in the knee at all. the run back i stopped every time i thought i felt the knee. then would start again after a few blocks. this distance/time is only the running bits.

no pain after the run sitting here. i think i'm playing head games but it's better to be safe than sorry and have another setback.

Cycling (stationary) 3:30 [3] 5.0 mi (42 / mi)
ahr:124 max:131 slept:6.0

stationary bike. started to feel the knee so i stopped. however at times this felt like it was behind the knee or the high calf. either way i played it safe.

Running (elliptical) 34:40 [4] 5.0 mi (6:56 / mi)
ahr:148 max:164 slept:6.0 shoes: Montrail Hardrocks 2 (8)

elliptical felt great. no knee pain, couldn't feel it at all. very promising - i was already thinking about how long i could stand to use the elliptical - 20 miles? did 5 no sweat today. hmmm.

my heart rate seemed high all day and has for the last couple days. i was working during this session for sure.

Yoga (SMB) 55:00 [3]
slept:6.0

good yoga class - pigeon was needed.

Thursday Apr 19, 2007 #

Running (road) 10:00 [2] 1.0 mi (10:00 / mi) +98ft 9:09 / mi
slept:8.5 weight:147lbs (sick) shoes: Montrail Hardrocks 2 (8)

ran to get coffee a few blocks. then ran to and from gym (.63 miles).

Circuit 32:38 [4]
ahr:147 max:168 slept:8.5 weight:147lbs

1 min punching bag
5 min jump rope
then alternated with plyo step up w/knee drive - 30 each side

no pain in the knee the whole time.. first time in a while i sort of forgot about the knee.

Running (elliptical) 10:00 [3] 1.2 mi (8:20 / mi)
slept:8.5 weight:147lbs

elliptical trainer for 10 min - knee was fine but didn't wanna push it and those things are damn boring.

Cycling (stationary) 3:00 [3] 1.0 mi (3:00 / mi)
ahr:128 max:145

rode stationary bike for 3 min because i thought i was feeling it in the knee i stopped (well that and it's so boring!).

the run home felt fine, but i am not going to push it.

Wednesday Apr 18, 2007 #

Running (road) 6:36 [3] 0.68 mi (9:43 / mi) +49ft 9:05 / mi
ahr:121 max:142 slept:7.0 (sick) shoes: Montrail Hardrocks 2 (8)

ran to the gym and back. knee felt fine, no issues or pain at all but it wasn't very far.

Running (elliptical) 10:00 [3] 1.06 mi (9:26 / mi)
ahr:112 max:137 shoes: Montrail Hardrocks 2 (8)

did the elliptical trainer at the gym while waiting to hit the heavy bag.

Cycling (stationary) 10:00 [3] 2.8 mi (3:34 / mi)

rode the stationary bike for a bit. knee never hurt but i was only on it for 10 min.

Strength Training 10:35 [3]
ahr:106 max:135

did obliques, some lower back..just pieced together a weight session because everything else was still sore from the last two days and legs are not an option yet.

Martial Arts (heavy bag) 1:16 [3]
ahr:129 max:149

hit the heavy bag for just over a minute before the next class started in the same damn room! ugh.

Tuesday Apr 17, 2007 #

Running (road) 4:00 [3] 0.34 mi (11:46 / mi)
slept:8.0 shoes: Montrail Hardrocks 2 (8)

ran to the gym because the wind was so cold. it didn't feel that good on the knee but maybe i'm super sensitive at this point who knows.

Yoga 50:00 [3]
slept:8.0

yoga with tom, or tim at worlds in san fran. not very good, i guess i'm lucky at smb.

Strength Training 16:08 [3]
slept:8.0

one ab excersise, then yoga, then bis and tris.

Monday Apr 16, 2007 #

Strength Training 44:16 [3]

lifting weights at worlds gym by copson's house in san fran. chest, back, shoulders today.

also walked probably 9 miles today. knee doesn't feel great, it aches a bit from standing all day for the last 4 days at sea otter.

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