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Training Log Archive: Rckymtnbiker

In the 31 days ending Dec 31, 2011:

activity # timemileskm+ft
  Trail Running10 11:40:56 60.23(11:38) 96.93(7:14) 5640
  Alpine Skiing2 7:00:00
  Strength3 2:45:00
  Total15 21:25:56 60.23 96.93 5640
averages - sleep:7.7 weight:166.2lbs

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Saturday Dec 31, 2011 #

9 AM

Trail Running long 2:39:32 [3] 13.7 mi (11:39 / mi) +1660ft 10:27 / mi
ahr:157 max:171 slept:8.0 weight:167lbs shoes: 2011 La Sportiva Wildcat

Falcon Loop Trail Run; 11:38 pace a little slower vs. target 10:00 pace due to snow/ice packed trail; fast walked big climbs; some residual fatigue from week's training; solid workout overall.

Friday Dec 30, 2011 #

4 PM

Trail Running (Recovery ) 45:00 [3] 4.25 mi (10:35 / mi)
shoes: 2011 La Sportiva Wildcat

Recovery Run on TM; 0% grade.

Thursday Dec 29, 2011 #

6 AM

Trail Running hills (Hill Fartlek ) 1:35:00 [4] 8.55 mi (11:07 / mi) +1580ft 9:27 / mi
ahr:159 max:177 slept:6.5 weight:166lbs

Cheyene Canyon CRUD Hill Climb; :10 w/up; 52:23 climb (walked alot) 35:20 descent; residual fatigue from TT yesterday and snowpack & ice conditions slowed things down (slowest CC climb ever but first for training year). Not a great ascent but quick descent.

Wednesday Dec 28, 2011 #

4 PM

Trail Running (Time Trial) 1:00:00 [4] 7.48 mi (8:01 / mi) +80ft 7:56 / mi
ahr:160 max:173 shoes: 2011 La Sportiva Wildcat

1 hour Time Trial on MVP loop; did late PM/early evening; mix of dry trail, snowpack, and concrete course; temp 45 w/light winds. Some residual leg fatigue from 2x days Alpine skiing, only time available to do TT, not perfect conditions but good enough for first TT.

Tuesday Dec 27, 2011 #

Alpine Skiing (Cross Training) 4:00:00 [1]

Monday Dec 26, 2011 #

Alpine Skiing (Cross Training) 3:00:00 [1]

Saturday Dec 24, 2011 #

8 AM

Trail Running long 1:55:00 [4] 4.5 mi (25:33 / mi) +2080ft 17:47 / mi
ahr:143 max:177 slept:8.0 shoes: 2011 La Sportiva Wildcat

Incline Run 39:00 with addtl. trail above & return Barr Trail; great climb/run; used as Long Run for the week due to snowpack and holiday time constraints.

Friday Dec 23, 2011 #

9 AM

Trail Running (Easy Run) 1:00:00 [2] 6.25 mi (9:36 / mi)
slept:8.0 weight:167lbs shoes: Mizuno Wave Rider 7.0

Easy Run 9:30 pace w/ 5x1:30 surges (7:15 pace) at 90% MHR (3:00min recovery at base pace) on TM with 1-2% grade. Quality workout with surges to keep it interesting; focused on keeping base pace during surge recovery.
10 AM

Strength (TRX) 45:00 [3]

TRX strength circuits (focus on full body & core workout)

Tuesday Dec 20, 2011 #

6 AM

Trail Running (Walk) 35:00 [2] 1.9 mi (18:25 / mi)
slept:7.5 shoes: 2011 La Sportiva Wildcat

Walk on TM; 10% grade at 3.5mi/hr pace; goal of 4.2MPH at 10% grade.
12 PM

Trail Running tempo 45:00 [4] 4.7 mi (9:34 / mi)
shoes: 2011 La Sportiva Wildcat

Tempo run on TM; 15 min w/up; 20 min Tempo @ 90%MHR, 8:15 pace; 10 min w/down. Pressed for time but quality workout.

Saturday Dec 17, 2011 #

12 PM

Trail Running tempo 56:24 [3] 5.9 mi (9:34 / mi) +240ft 9:12 / mi
slept:8.0 weight:165lbs shoes: 2011 La Sportiva Wildcat

Base Pace (9:26 avg pace) run on SFT (North Gate to Baptist); focused on running form and efficiency. Quality shorter workout.

Friday Dec 16, 2011 #

12 PM

Trail Running 30:00 [1] 3.0 mi (10:00 / mi)
shoes: 2011 La Sportiva Wildcat

Running form assessment and run drills review with Paul D. on SFT.

Thursday Dec 15, 2011 #

Strength (TRX) 1:00:00 [3]

TRX/ViPR Session at Villa Sport; focus on core and upper bod.

Tuesday Dec 13, 2011 #

Strength (TRX) 1:00:00 [3]

TRX Vipr @ Villa Sport; hard sesson full body strength focus (very hard core workout).

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