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Training Log Archive: Trailrat

In the 7 days ending Apr 19, 2009:

	activity	#	time	miles		km		+ft
	Running	6	7:20:00	50.95	(8:38)	82.0	(5:22)	3900
	Hike/Walk/Ruck	3	7:15:00	15.0	(29:00)	24.14	(18:01)	8500
	Yoga	1	45:00
	Biking	2	30:00
	Total	7	15:50:00	65.95		106.14		12400
averages - sleep:7.3

5:30

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Sunday Apr 19, 2009 #

Running long (Road) 1:50:00 [3] 13.0 mi (8:28 / mi) +1000ft 7:53 / mi
slept:7.5 shoes: Montrail Streak

Long (supposed to be anyway)

Drove up to Evergreen to run but there was just to much snow up there so I drove back and ran on the bike path around Bear Creek Lake Park. The run was shit today. Had a hard time just doing this distance, not sure what is going on. Legs are dead and I had to motivation to run today. I guess this is better than nothing.

C • Def. better than nothing! 1

Saturday Apr 18, 2009 #

Running (Treadmill) 1:00:00 [3] 6.5 mi (9:14 / mi) +350ft 8:47 / mi
slept:8.5 shoes: Cascadia1

Recovery run (am)

Easy run on the mill at 1% incline- nasty outside

Biking 15:00 [2]

Easy spin out of legs after run

Yoga (Pilates) 45:00 [2]

Ashley and I got a free session with a pilates instructor. Very interesting time on the reformer, man I am tight in the hamstrings and lower back!

Friday Apr 17, 2009 #

Running hills (Treadmill) 1:15:00 [3] 8.0 mi (9:22 / mi) +1400ft 8:03 / mi
slept:8.0 shoes: Cascadia1

Hill tempo

30mins warmup 1% incline

30mins at 9:50 pace & 7% incline- ave HR 151

15mins cooldown at 1% incline

Felt ok but stomach not right today was going to run longer

Hike/Walk/Ruck (Treadmill) 15:00 [2] 1.0 mi (15:00 / mi)
shoes: Cascadia1

Easy walk on treadmill after run

Thursday Apr 16, 2009 #

Running (Treadmill) 1:30:00 [3] 11.1 mi (8:06 / mi)
slept:7.5 shoes: Cascadia1

Marathon pace run

10min warmup at easy 9:13 pace

60mins at 7:41 pace- average HR 140

20min cooldown at easy 9:13 pace

I felt ok during the marathon pace but feel beat up during the cooldown and afterwards. It seems that the sleeping problem that is rearing its ugly head again is affecting my recovery from my workouts.

Wednesday Apr 15, 2009 #

Hike/Walk/Ruck (Trail) 5:30:00 [3] 8.0 mi (41:15 / mi) +4000ft 28:00 / mi
slept:6.5 shoes: LaSportiva Hiking Boots

Snow climb over to Grizzly Peak with Kirk. The hike starts at 11,900ft and goes over 4 ranked 13ers ending on top of 13,500 Grizzly, then you turn around and repeat it all over to get back to the car. Great hike! Easy pace but legs are really starting to notice all the vertical so far this week. Was going to run also but legs tired.

Here are the photos: http://picasaweb.google.com/shadmika/GrizzlyPeakD#

Tuesday Apr 14, 2009 #

Running tempo (Treadmill) 1:30:00 [3] 10.6 mi (8:29 / mi) +1150ft 7:42 / mi
slept:6.5 shoes: Cascadia1

Hill tempo

20mins warmup @ 1% incline

30mins @ 8:20 pace & 4% incline- ave HR 150

40mins cruise @ 1% incline

TIRED- have not been sleeping well due to stress, even with sleeping pills. Stupid tax time. Legs dead today.

Biking 15:00 [2]

Spin out legs at gym after run

Monday Apr 13, 2009 #

Hike/Walk/Ruck (Treadmill) 1:30:00 [3] 6.0 mi (15:00 / mi) +4500ft 8:46 / mi
slept:6.5 shoes: Cascadia1

Hill treadmill walk

Set treadmill at 4mph and 12% incline, every 15mins I increased by 1% until maxed out for the last 45mins at 15%. Great workout, not over taxing.

Running (Treadmill) 15:00 [3] 1.75 mi (8:34 / mi)
shoes: Cascadia1

Run directly after walking at incline, legs jello first 5 mind then loosened up and were fine.

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