Training Archive: TK

Canyoneering long 4:30:00 [2] 6.0 mi (45:00 / mi)

Took the StrengthLab gang out to do Salome Canyon today. Awesome day, perfect weather, and great group.

Cycling 2:15:17 [4] 38.0 mi (3:34 / mi) +899ft 3:29 / mi
ahr:148 max:179 shoes: Pearl Izumi

GABA Group Ride - Mummy Mountain
We were running late so we Time Trialed it to the first regroup to catch. Good hard ride today. Pretty hot by the end.

Note
(rest day)

Rest Day

Yoga 10:00 [0]

Yoga stretching in the morning.

Strength Training 1:00:00 [3]
rhr:52 slept:7.0 weight:186lbs

P90X fitness assessment test.

Cycling intervals 55:58 [4] 15.5 mi (3:37 / mi) +243ft 3:33 / mi
ahr:140 max:173 shoes: Pearl Izumi

Power Intervals
5 x 3 min
Cadence greater then 90 rpm
HR up to 168 and higher for each interval

Did these on the road by the Boy Scout camp by South Mountain. Each interval was into a headwind and then recovery was back to starting point. Took about 4.5 min to get back and start again.

Left heel was on fire in the shoes, first time for that.

Hiking 1:28:50 [3] 4.5 mi (19:44 / mi) +879ft 16:40 / mi
ahr:118 max:167 shoes: Salomon AR 3D Pros

Fat Man's Pass loop with Todd and MK. Started hike right after bike intervals. Took a bit for the legs to come around and HR was pretty high hiking up Mormon. Did a few stretches of running up on National and felt good. Wore heavy pack to get ready for Kayak Lake Mead Advanced Training Event

Yoga 10:00 [1]
(rest day)

Yoga stretching in the morning.

Yoga 10:00 [1]

Yoga stretching in the morning.

Hiking 2:11:54 [2] 5.0 mi (26:23 / mi) +994ft 22:12 / mi
ahr:94 max:136 rhr:50 slept:8.0 weight:185lbs shoes: Salomon AR 3D Pros

Kiwanis Trail out the Spur and back with the group and the dogs. Legs were tired but the entire time was spent in Zones 1 & 2.

Mountain Biking 2:33:48 [3] 18.0 mi (8:33 / mi) +1175ft 8:03 / mi
ahr:120 max:157 slept:8.0 shoes: Sidi Bullet

AZT ride with MK from Horse Hollow Trailhead down to Mormon Lake South of Flagstaff. Some good sections of trail down by Mormon Lake but a lot of it was destroyed by someone on horseback right after the weekend's rains.

8 mile ride back on the pavement to complete the loop.