Training Log Archive: TrailratIn the 7 days ending Jan 4, 2009:
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Sunday Jan 4, 2009 #
Running (Treadmill) 1:15:00 [4] 8.0 mi (9:22 / mi) +1400ft 8:03 / mi
slept:8.0 shoes: Montrail Streak
Hill Tempo of 30mins
20 min warm up at 9:15 miles and 1% incline
30 mins at 9:50 min miles at 7% incline, Ave HR during set is 160
25 mins between 6.5-7 mph at 1% incline
Did not feel to bad, the main set was a challege but not a killer.
Weights 20:00 [3]
Lifting after run. Did 3 sets of 10-12 reps of the following exercises
1. dumbell presses on the ball
2. Lat pulldowns
3. Pull overs on the ball
4. Dumbell shoulder press on the ball
5. Hack squat (lower weight)
Did just a quick upper body lift, was going to do the whole routine but the gym was pack and it was lunch time and I was hungry. Going to lift tomorrow before taking Ashley to the hospital for her surgery.
Saturday Jan 3, 2009 #
Note
slept:6.0 (rest day)
Took the day off to watch over Ashley a little. She went off her heart meds to get ready for Monday's heart surgery. Did not want to leave her alone today.
Legs are achey anyway and should take a day off. Will get the last run in tomorrow.
Legs are achey anyway and should take a day off. Will get the last run in tomorrow.
Friday Jan 2, 2009 #
Running (Trail) 1:00:00 [3] 5.0 mi (12:00 / mi) +1500ft 9:21 / mi
slept:8.0 shoes: Cascadia
1 hour Recovery run.
Went to check out some trails that I have never been on at Mount Gallbraith. This was a lot slower than I would have liked it to be. All the north facing trails (about half of them) were very icey and did a lot of walking. Most of the uphill was in the first 1.5 miles so a pretty good climb.
Went to check out some trails that I have never been on at Mount Gallbraith. This was a lot slower than I would have liked it to be. All the north facing trails (about half of them) were very icey and did a lot of walking. Most of the uphill was in the first 1.5 miles so a pretty good climb.
Weights 45:00 [3]
Lifting after my trail run. Did 3 sets of 10-12 reps of the following exercises
1. dumbell presses on the ball
2. Lat pulldowns
3. Pull overs on the ball
4. Dumbell shoulder press on the ball
5. Upright dumbell rows while standing on a half ball
6. One leg dumbell dead leg lift
7. One leg-Leg curls
8. One leg-Leg extension
9. Calf raises on the calf machine
10. pushups with dumbell shoulder flys (sets of 6) very hard
11. crunch twist
1. dumbell presses on the ball
2. Lat pulldowns
3. Pull overs on the ball
4. Dumbell shoulder press on the ball
5. Upright dumbell rows while standing on a half ball
6. One leg dumbell dead leg lift
7. One leg-Leg curls
8. One leg-Leg extension
9. Calf raises on the calf machine
10. pushups with dumbell shoulder flys (sets of 6) very hard
11. crunch twist
Biking 15:00 [2]
Biking at the gym after lifting
Thursday Jan 1, 2009 #
Running long (Treadmill) 2:30:00 [3] 16.5 mi (9:05 / mi) +1000ft 8:36 / mi
ahr:135 slept:8.0 shoes: Cascadia
Long run on the treadmill with the incline set at 1%
Took in 2 gels, one at half way point and one at 2 hours.
Felt ok even though I was very tired today. Spent the day with a buddy doing the Polar Plunge in Boulder. I did not want to run in the dark so I hit the treadmill. Average HR during the run was 135.
Took in 2 gels, one at half way point and one at 2 hours.
Felt ok even though I was very tired today. Spent the day with a buddy doing the Polar Plunge in Boulder. I did not want to run in the dark so I hit the treadmill. Average HR during the run was 135.
Wednesday Dec 31, 2008 #
Running tempo (Treadmill) 1:15:00 [4] 9.0 mi (8:20 / mi)
slept:9.0 shoes: Montrail Streak
Flat tempo run on the treadmill to keep correct pace
20 min warmup
30 mins at 7:08 pace
25 min extra mileage and cooldown
Felt pretty good, average HR during the 30 min tempo was 160.
Weights 30:00 [3]
Quick lifting session after running, little lighter in weight on the legs than normal. 3 sets of 12 or more reps
1. Hack Squat
2. Lat pulldown
3. One leg hamstring curls
4. Dumbell presses on the ball
5. One leg, leg extendsion
6. stiff arm pulldowns
7. calf raises
8. Dumbell upright rows while balancing on the half ball
1. Hack Squat
2. Lat pulldown
3. One leg hamstring curls
4. Dumbell presses on the ball
5. One leg, leg extendsion
6. stiff arm pulldowns
7. calf raises
8. Dumbell upright rows while balancing on the half ball
Tuesday Dec 30, 2008 #
Running (Treadmill) 45:00 [3] 5.0 mi (9:00 / mi) +300ft 8:31 / mi
shoes: Montrail Streak
Recovery run of 45 mins on the treadmill.
Was short on time today and this is the run that I could fit in.
Was short on time today and this is the run that I could fit in.
Monday Dec 29, 2008 #
Note
(rest day)
Took today off, traveling home from Nebraska