Training Log Archive: TrailratIn the 7 days ending Dec 7, 2008:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Dec 7, 2008 #
Snowshoeing 3:00:00 [2] 7.5 mi (24:00 / mi) +500ft 22:34 / mi
slept:9.0
Snow shoe up and down Borras Pass from the condo in Breckenridge. This was an easy level. I was going to do a long run also but replaced it with this long snowshoe. Did jog small sections in the snowshoes then waited for the group to catch up.
Saturday Dec 6, 2008 #
Other 1:30:00 [2]
Ice skating with Braden, the 8 year old, in Breckenridge. He is fast little hockey player and I was tired at the end of this. Hard enough that I consider it cross training.
Friday Dec 5, 2008 #
Running (Treadmill) 45:00 [3] 5.0 mi (9:00 / mi) +250ft 8:36 / mi
shoes: Montrail Streak
Recovery run (easy pace) of 45:00 ? 60:00 plus form drills and strides.
Nice easy run on the treadmill before leaving for Breckenridge. Recovery run.
Nice easy run on the treadmill before leaving for Breckenridge. Recovery run.
Biking 20:00 [2]
Easy level but high turn over to spin out the legs at the gym
Thursday Dec 4, 2008 #
Running (Treadmill) 1:30:00 [3] 10.0 mi (9:00 / mi) +700ft 8:26 / mi
slept:7.0 shoes: Montrail Streak
Run 3: Medium Long Run of 1:30
Easy pace with 6 x 1:00 hill mixed in (if on TM), on the TM, keep the same pace but just crank up the incline to 8 or 10 percent for the minute.
The first 45 mins was hard to get going but felt good the second half. Ran the last 5 mins at a sub 8 min pace to make it an even 10 miles
Wednesday Dec 3, 2008 #
Running (Trail) 50:00 [3] 5.25 mi (9:31 / mi) +500ft 8:44 / mi
slept:7.5 shoes: Montrail Streak
Recovery run 30-45
Wed night trail run with Denver Trailrunners. We ran at Bear Creek Lake park which is pretty flat with some rollers. Total time includes all rest breaks for re-grouping. Felt good and very cold outside this evening.
Tuesday Dec 2, 2008 #
Running tempo (Treadmill) 1:00:00 [4] 7.25 mi (8:17 / mi)
slept:7.5 shoes: Cascadia
Tempo Run of 30 mins on Treadmill to keep correct pace
20 mins warm-up with strides
30 mins @ 7:19 min pace- Average HR during the set is unknown, the HR part did not work on the treadmill I was on.
10 mins of cooldown
I hit the pace today without much trouble, it felt pretty darn good. I was breathing well and did not feel like it was a super hard effort.
20 mins warm-up with strides
30 mins @ 7:19 min pace- Average HR during the set is unknown, the HR part did not work on the treadmill I was on.
10 mins of cooldown
I hit the pace today without much trouble, it felt pretty darn good. I was breathing well and did not feel like it was a super hard effort.
Biking 15:00 [2]
Bike at the gym. Low resistance but high turn over. Spin the legs out after a good hard run.
Monday Dec 1, 2008 #
Biking 30:00 [2]
slept:5.0
Spinning of the legs to help loosing up the legs. The are still a little sore from the past few days but lots better than yesterday.
Weights 30:00 [3]
Did 3 sets of 10-12 reps of the following exercises
1. push ups on half ball on the floor, (have to balance, good core)
2. Lat pulldowns
3. Pull overs
4. Dumbell shoulder press on the ball
5. Upright rows standing on half ball on the floor
6. Push ups again ( 3 sets of 10)
7. Sit up machine (80 reps broken up in sets)
8. 30 second Planks
Skipped out on the legs to allow them to recover a little bit more. Did not want to increase the soreness.
1. push ups on half ball on the floor, (have to balance, good core)
2. Lat pulldowns
3. Pull overs
4. Dumbell shoulder press on the ball
5. Upright rows standing on half ball on the floor
6. Push ups again ( 3 sets of 10)
7. Sit up machine (80 reps broken up in sets)
8. 30 second Planks
Skipped out on the legs to allow them to recover a little bit more. Did not want to increase the soreness.