Thursday Jan 31 |
 | Running 2:24:16 [3] 20.0 mi (7:12 / mi) | |
| shoes: Odyssey 4 |
| thane in am.. from douglas. |
Wednesday Jan 30 |
| Running 1:14:23 [3] 10.0 mi (7:25 / mi) | |
| shoes: hardrock 11.5 |
| thane in am. |
| Running 1:09:15 [4] 10.0 mi (6:55 / mi) | |
| shoes: hardrock 11.5 |
| n. douglas in pm. ran very hard miles 2-8. a little sore behind left knee after run. |
Tuesday Jan 29 |
| Running 2:32:07 [2] 20.0 mi (7:37 / mi) | |
| shoes: Odyssey 4 |
| very cold again. felt better today. strength improved throughout run. |
Monday Jan 28 |
| Running 2:39:58 [3] 20.0 mi (7:59 / mi) | |
| shoes: hardrock 11.5 |
| north douglas. very cold. around zero and windy. felt very tired after run. |
| Biking 15:00 [1] 3.0 mi (4:59 / mi) | |
| |
| commute. very icy and cold (5 degrees). |
Sunday Jan 27 |
| Running 2:50:45 [2] 20.0 mi (8:31 / mi) | |
| shoes: hardrock 11.5 |
| with geezers in AM. up salmon creek trail and then out Thane to Sheep Creek. Very cold and windy. about 5 degrees with 25-35 mph winds. |
Saturday Jan 26 |
| Skate XC ski 55:00 [3] 8.0 mi (6:51 / mi) | |
| |
| eaglecrest. very slow snow. about 10 degrees. |
| Classic XC Skiing 1:40:00 [2] 12.0 mi (8:20 / mi) | |
| |
| at eaglecrest. very cold. great kick, slow glide. |
Friday Jan 25 |
| Running 1:17:00 [2] 10.0 mi (7:41 / mi) +150m 4:34 / km | |
| shoes: odyssey 3 |
| thane rd. |
| Biking 20:00 [1] 5.0 mi (3:59 / mi) | |
| |
| at gym |
| Strength Training 5:00 [1] | |
| rhr:39 slept:7.5 |
| 80/40/40 |
Thursday Jan 24 |
| Biking 15:00 [1] 3.0 mi (4:59 / mi) | |
| rhr:44 slept:6.5 |
| commute |
| Running 1:37:37 [3] 7.0 mi (13:56 / mi) +400m 7:22 / km | |
| shoes: hardrock 11.5 |
| up dan moller with sled. |
Wednesday Jan 23 |
| Running 1:43:40 [3] 15.0 mi (6:55 / mi) +200m 4:07 / km | |
| shoes: odyssey 3 |
| end of thane. decent pace for most of run. |
| Strength Training 5:00 [1] | |
| |
| 80/40/40 |
| Biking 15:00 [1] 3.0 mi (4:59 / mi) | |
| |
| commute |
Tuesday Jan 22 |
| Running 1:38:25 [3] 9.0 mi (10:56 / mi) +500m 5:48 / km | |
| shoes: hardrock 11.5 |
| with sled up to dan moller bowl. then hiked up to ridge and along ridge to saddle. sled working great, even on bumpy downhills. |
| Biking 15:00 [1] 3.0 mi (4:59 / mi) | |
| |
| commute |
| Biking 1:46:32 [3] 28.0 mi (3:48 / mi) | |
| |
| on trainer at night. 30 minutes hard in middle. felt great to push hard for a bit. |
| Strength Training 5:00 [1] | |
| |
| 80/40/40 |
Monday Jan 21 |
| Biking 15:00 [1] 3.0 mi (4:59 / mi) | |
| |
| commute |
Sunday Jan 20 |
| Classic XC Skiing 1:20:00 [2] 11.0 mi (7:16 / mi) +300m 4:10 / km | |
| |
| 3 laps at eaglecrest. cold klister conditions. |
| Skate XC ski 46:37 [3] 7.5 mi (6:13 / mi) +200m 3:34 / km | |
| |
| 2 laps at eaglecrest. slow glide. |
| Strength Training 5:00 [1] | |
| |
| 80/40/40 |
Saturday Jan 19 |
| Running 2:55:31 [3] 20.0 mi (8:46 / mi) +200m 5:17 / km | |
| shoes: Odyssey 4 |
| with sled at campground. felt great. sled is coming together nicely. addition of ~10" of rubber hose at top of poles works very well. full sled currently weighs 36lbs. that includes 64oz of water and about 6,000 calories of food. |
| Strength Training 5:00 [1] | |
| |
| 80/40/40 |
Friday Jan 18 |
| Running 2:36:52 [1] 20.0 mi (7:49 / mi) +100m 4:48 / km | |
| shoes: NB 891 |
| north douglas past boat ramp. heavy rain and wind. felt pretty tight and quite tired after run. |
| Biking 1:00:00 [2] 16.0 mi (3:45 / mi) | |
| |
| on stationary bike at gym. |
| Running 37:30 [3] 5.19 mi (7:12 / mi) | |
| shoes: hardrock 11.5 |
| on treadmill. intervals starting at 9:00 pace and dropping by :30 every 1:30 down to 5:30 pace and then back up to 9:00. Then another down and up from 9:00 to 5:30 changing pace every 1:00. |
| Strength Training 1:20:00 [3] | |
| |
| 18 lifts. 3 sets of 12 reps per lift. upper and lower body. Felt pretty strong at end of workout that totalled almost 6 hours including 20 mile run before gym. definitely felt better and better as the day went on. |
Thursday Jan 17 |
| Classic XC Skiing 1:40:00 [1] 10.5 mi (9:31 / mi) | |
| |
| 3 eaglecrest loops. slushy snow. poor kick with v55/v60 |
| Skate XC ski 1:00:00 [3] 7.0 mi (8:34 / mi) | |
| |
| 2 laps at eaglecrest. soft and punchy. |
| Biking 15:00 [1] 3.0 mi (4:59 / mi) | |
| |
| commute |
Wednesday Jan 16 |
| Strength Training 1:15:00 [1] | |
| |
| 12 lifts. focus on core. |
| Biking 1:00:00 [3] 16.0 mi (3:45 / mi) | |
| |
| at gym. |
| Running 16:00 [1] 2.0 mi (7:59 / mi) | |
| shoes: odyssey 3 |
| on treadmill at gym |
| Biking 15:00 [1] 3.0 mi (4:59 / mi) +50m 2:57 / km | |
| |
| commute |
Tuesday Jan 15 |
| Backcountry XC skiing 1:00:00 [2] 5.0 mi (11:59 / mi) +400m 5:58 / km | |
| |
| upper loop at eaglecrest. too much snow and very windy. |
| Classic XC Skiing 10:00 [1] 1.0 mi (10:00 / mi) | |
| |
| short loop at eaglecrest. too much snow so i switched to BC skis and did some climbing. |
| Biking 15:00 [1] 3.0 mi (4:59 / mi) +50m 2:57 / km | |
| |
| commute |
| Running 1:53:06 [1] 15.0 mi (7:32 / mi) +200m 4:30 / km | |
| shoes: odyssey 3 |
| out thane rd. in pm. horrible weather. 34 degrees, windy, raining, with very wet, slushy, and icy roads. very wet and cold upon return. physically felt great. |
| Strength Training 5:00 [1] | |
| |
| 80/40/40 |
Monday Jan 14 |
| Running 1:19:43 [1] 10.5 mi (7:35 / mi) +200m 4:27 / km | |
| shoes: Odyssey 4 |
| thane road am. quads a bit tired from weekend. |
| Strength Training 1:00:00 [1] | |
| |
| 12 lifts. 3 sets of 12 reps. 1/2 upper body. 1/2 lower body. |
| Biking 1:38:29 [1] 25.0 mi (3:56 / mi) | |
| |
| on trainer. slow and steady while watching movie. |
Sunday Jan 13 |
| Running 2:33:07 [1] 20.0 mi (7:38 / mi) +250m 4:35 / km | |
| shoes: odyssey 3 |
| 7:30 am with geezers out thane and then out north to twin lakes. pretty tired out and very hungry after run. |
| Running 1:01:07 [2] 8.0 mi (7:38 / mi) +100m 4:34 / km | |
| shoes: Odyssey 4 |
| commute to gym in afternoon with extra mileage out north douglas. felt very strong after 4 hour break from am run. |
| Biking 15:00 [2] 4.0 mi (3:45 / mi) | |
| |
| on stationary bike at gym. |
| Strength Training 5:00 [1] | |
| |
| 80/40/40 |
| Running 16:00 [1] 2.0 mi (7:59 / mi) | |
| shoes: Odyssey 4 |
| cooldown on treadmill at gym |
Saturday Jan 12 |
| Strength Training 5:00 [1] | |
| |
| 80/40/40 |
| Running 3:56:06 [2] 30.0 mi (7:51 / mi) +300m 4:45 / km | |
| shoes: Odyssey 4 |
| North Douglas to mile 8 and to end of Thane. Felt strong for most of run. |
Friday Jan 11 |
| Running 2:05:00 [1] 12.0 mi (10:24 / mi) | |
| shoes: odyssey 12 |
| W/sled in valley. |
| Skate XC ski 1:02:08 [2] 8.0 mi (7:46 / mi) | |
| |
| campground loop x2; lake loop x1 |
| Strength Training 5:00 [1] | |
| |
| 80/40/40 |
Thursday Jan 10 |
| Strength Training 5:00 [1] | |
| |
| 80/40/40 situps/pushups/leg raises |
| Classic XC Skiing 2:52:55 [3] 24.0 mi (7:12 / mi) | |
| |
| 6 loops on the new 4 mile lap at Eaglecrest. perfect conditions. sun. calm. new snow. fresh groomed. perfect wax (blue extra). |
| Biking 15:00 [1] 3.0 mi (4:59 / mi) +100m 2:49 / km | |
| |
| commute |
Wednesday Jan 9 |
| Running 1:52:00 [1] 15.0 mi (7:27 / mi) | |
| shoes: Odyssey 4 |
| active recovery run in AM. Going to take PM off. Maybe getting sick?? |
| Biking 15:00 [1] 3.0 mi (4:59 / mi) | |
| |
| commute |
Tuesday Jan 8 |
| Backcountry XC skiing hills 1:17:50 [2] 7.0 mi (11:07 / mi) +400m 5:52 / km | |
| |
| up dan moller trail. great grip w/kicker skins going up. very icy and challenging coming down. 3 good falls. need some new snow. |
| Biking 15:00 [1] 3.0 mi (4:59 / mi) | |
| |
| commute |
| Running tempo 1:10:27 [3] 10.5 mi (6:42 / mi) +150m 4:00 / km | |
| shoes: asics nimbus |
| PM run to Thane C.G. and to Shannon's house. first 3 miles at good tempo pace. entire run in under 7:00 pace. |
Monday Jan 7 |
| Running 1:56:37 [2] 9.0 mi (12:57 / mi) +15m 8:01 / km | |
| shoes: odyssey 12 |
| W/sled. 5 laps at campground. spent about 90 minutes running and 30 minutes tweaking sled. |
| Biking 15:00 [1] 3.0 mi (4:59 / mi) | |
| |
| commute |
| Running hills 1:12:49 [3] 8.0 mi (9:05 / mi) +650m 4:31 / km | |
| shoes: odyssey 12 |
| up to dan moeller ski bowl at night. very slow trail, freshly groomed and loose. 44 min up / 26 min down. |
| Strength Training 5:00 [1] | |
| |
| push ups, sit ups, leg raises 40/80/40 |
Sunday Jan 6 |
| Running long 3:20:07 [2] 25.0 mi (7:59 / mi) +200m 4:51 / km | |
| shoes: NB 891 |
| North Douglas to end of road. 32 degrees, icy, 1/2" new snow. |
| Running 17:14 [1] 2.0 mi (8:36 / mi) +50m 4:58 / km | |
| shoes: Odyssey 4 |
| commute to gym and back. very icy |
| Biking 20:00 [1] 5.0 mi (3:59 / mi) | |
| |
| warm up on stationary bike at gym |
| Strength Training 1:00:00 [2] | |
| |
| 12 lifts at gym. upper and lower body. 3 sets of 12 reps for each lift. |
| Running 22:11 [2] 3.0 mi (7:24 / mi) | |
| shoes: Odyssey 4 |
| on treadmill at gym. middle mile @ 6:15 pace. Nice to loosen up legs for a bit after a 5+ hour day of slow/steady training. |
Saturday Jan 5 |
| Running 58:51 [1] 5.0 mi (11:46 / mi) +10m 7:16 / km | |
| shoes: odyssey 12 |
| return from herbert glacier camping (w/sled) |
| Strength Training 5:00 [1] | |
| |
| 80/40/40 situps/pushups/leg raises |
Friday Jan 4 |
| Classic XC Skiing (Groomed Track) 1:35:11 [2] 14.0 mi (6:47 / mi) | |
| |
| Eaglecrest 3 full laps and 1 partial lap |
| Strength Training 5:00 [1] | |
| |
| Sit ups x 80; push ups x 40; lateral leg lifts x 40 each leg |
| Running 1:03:13 [1] 5.0 mi (12:38 / mi) +10m 7:48 / km | |
| shoes: odyssey 12 |
| With sled. out to herbert glacier then camped out. |
Thursday Jan 3 |
| Biking (commuting) 15:00 [1] 3.0 mi (4:59 / mi) +100m 2:49 / km | |
| |
| |
| Running (Road) 1:57:57 [1] 15.0 mi (7:51 / mi) +150m 4:44 / km | |
| shoes: NB 891 |
| end of Thane road |
| Strength Training 5:00 [1] | |
| |
| sit ups, push ups, and leg lifts 80/40/40 |
Wednesday Jan 2 |
| Biking (commuting) 15:00 [1] 3.0 mi (4:59 / mi) +100m 2:49 / km | |
| |
| |
Tuesday Jan 1 |
| Running long (Snow) 7:47:00 [1] 50.0 mi (9:20 / mi) +200m 5:44 / km | |
| shoes: Odyssey 4 |
| to campground. 6 campground laps, 3 lake laps and return |