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Training Log Archive: addicted2running

In the 30 days ending Jun 30, 2010:

activity # timemileskm+ft
  Trail run22 29:46:03 174.95 281.55
  Road Ride5 4:28:50 87.0(3:05) 140.01(1:55)
  Spin Bike5 4:00:00
  Track Session3 3:30:00 15.25(13:46) 24.54(8:33)
  MTB1 3:00:00
  Road Run3 2:37:21 24.0(6:33) 38.63(4:04)
  Total39 47:22:14 301.2 484.74

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Wednesday Jun 30, 2010 #

5 AM

Road Ride 1:00:00 [3] 16.0 mi (3:45 / mi)

morning commute via Y for strength session.
12 PM

Trail run 58:00 [3] 7.0 mi (8:17 / mi)
shoes: La Sportiva Crosslite

Trail Creek 12K course minus the opening half 1/4 mile of bike path. Knee a little sore, maybe too much hill running (downhilling that is).

Tuesday Jun 29, 2010 #

12 PM

Trail run 1:10:00 [3] 7.0 mi (10:00 / mi)
shoes: La Sportiva Raptors

Dollar course followed by 5x100m (:53 ea) hill repeats on Dollar face service road.
5 PM

Road Ride 45:00 [3] 16.0 mi (2:49 / mi)

Evening commute home - riding from the rain.

Monday Jun 28, 2010 #

12 PM

Road Run tempo (hill route) 53:13 [4] 8.0 mi (6:39 / mi)
shoes: Scott Makani

Summer heat - fuckin' awesome!
City Hall, elkhorn, m.s., to 4m turn around.
split - :26:44
finish - :26:29
Hard to hold tempo pace, but the intensity is certainly there.

Sunday Jun 27, 2010 #

Trail run 2:30:00 [3] 11.0 mi (13:38 / mi)
shoes: La Sportiva Raptors

Up to West Pass. Great outing, long climb almost all runnable. Only downer was forgetting my gel flask in the fridge at home. Had one gel in pouch to carry me through. Made it to the toilet bowl just below the pass, too much snow, probably just shy of 10,000'.

Saturday Jun 26, 2010 #

Note

RD - Dollar Mt. 10K

Friday Jun 25, 2010 #

10 AM

Trail run 1:42:23 [3] 10.0 mi (10:14 / mi)
shoes: La Sportiva Raptors

Baldy Trail - first of the season - 1:02:17 up, :40:05 down
5 PM

Trail run 2:30:00 [3] 6.24 mi (24:02 / mi)
shoes: La Sportiva Raptors

This one gets credit - Course mark the Dollar route. Run, hike, jog, power hike....

Thursday Jun 24, 2010 #

Track Session (cruise intervals) 1:30:00 [3] 5.0 mi (18:00 / mi)
shoes: Scott Makani

1 mile w/u
drills/core
5x5 minutes w/1 minute recovery. 2 minute build up, 3 minutes at T pace - each bout was 1250M.
.5 mile c/d
12 PM

Trail run 49:30 [3] 6.0 mi (8:15 / mi)
shoes: La Sportiva Crosslite

City hall, proctor lollipop - lunch cruise

Wednesday Jun 23, 2010 #

5 AM

Road Ride 1:00:00 [3] 16.0 mi (3:45 / mi)

Morning commute (good recovery spin) via the Y for lower strength circuit.
12 PM

Trail run 1:01:38 [3] 7.75 mi (7:57 / mi)
shoes: La Sportiva Raptors

Lunch cruise - aarp loops plus bigwood spur out and back.

Tuesday Jun 22, 2010 #

12 PM

Trail run 54:05 [4] 6.2 mi (8:43 / mi)
shoes: La Sportiva Raptors

Dollar course - intent was to run hard in order to set a time for the cash prize - time does not reflect effort, maybe the weekend is still in the legs or it's just a hard freakin course?
C • Those poor souls have no id... 2
5 PM

Trail run 1:13:00 [3] 6.2 mi (11:46 / mi)
shoes: La Sportiva Raptors

Last group run on Dollar course - new faces and some repeats.
7 PM

Road Ride 50:00 [3] 15.0 mi (3:20 / mi)

Short route commute home after group run.

Monday Jun 21, 2010 #

Note
(rest day)

Sunday Jun 20, 2010 #

Road Ride race 53:50 [4] 24.0 mi (2:15 / mi)

Town to Summit - 12 mile road/hill climb to top of Trail Creek. Return ride is just as hard. Legs fried.

Saturday Jun 19, 2010 #

Event: Wahsatch Steeplechase
 

Trail run race 2:19:22 [4] 17.0 mi (8:12 / mi)
shoes: La Sportiva Crosslite 41.5

Wahastch Steeplechase - 2nd oa. Work on steep climbing.

Friday Jun 18, 2010 #

Trail run 1:00:00 [3]
shoes: Scott Makani

very easy recon run on Wasatch Steeplechase course.

Thursday Jun 17, 2010 #

Track Session intervals 1:00:00 [3] 3.5 mi (17:09 / mi)
shoes: Scott Makani

Dwindling group. Short workout.
1 mile w/u
drills/bleachers
4x800 - 1:20 recoveries - 2:48, :45, :43, :41
.5 c/d
12 PM

Trail run 48:17 [3] 6.75 mi (7:09 / mi)
shoes: La Sportiva Raptors

Relaxed cruiser on aarp - all in check, no ankle rolling.

Wednesday Jun 16, 2010 #

Note
(rest day)

Overslept - never do that - it's a sign, taking a down day.

Tuesday Jun 15, 2010 #

Trail run 1:20:00 [3] 6.2 mi (12:54 / mi)
shoes: La Sportiva Raptors

Second group run on the Dollar course, 9 runners, good times.
6 AM

Trail run 56:44 [3] 6.2 mi (9:09 / mi)
shoes: La Sportiva Raptors

First morning run in a long time. Ran Dollar course, dried out, in great shape.
Pace a bit off but at least I didn't roll my ankle again, felt very relaxed.

Monday Jun 14, 2010 #

6 AM

Note

Should have stayed in bed - 30 minutes easy recovery spin, stretch session.
12 PM

Road Run 51:24 [3] 8.0 mi (6:25 / mi)
shoes: Scott Makani

After this morning almost skipped the lunch run - glad I didn't. Beautiful day on the road, good effort. 26:47 first 4, 24:36 second four - like negatives!

Sunday Jun 13, 2010 #

Trail run 2:25:00 [3] 16.0 mi (9:04 / mi)
shoes: La Sportiva Raptors

Long Adams loop w/AJW - noon heat - almost felt like summer

Saturday Jun 12, 2010 #

MTB 3:00:00 [3]

lambs, 2dog/bulldog connector (?), bull dog, hidden valley, bullion connector, road to car at democrat. Good, fun ride.

Friday Jun 11, 2010 #

6 AM

Spin Bike 45:00 [3]

recovery spin for 45, lower strength circuit
12 PM

Trail run 1:06:00 [3] 8.75 mi (7:33 / mi)
shoes: La Sportiva Raptors

Route: City hall, old dollar, clubhouse TH - aarp loops with bigwood/zynergy out and backs.
Heavy legs otherwise bidy feels good. MTB tomorrow.

Thursday Jun 10, 2010 #

Track Session intervals 1:00:00 [4] 6.75 mi (8:53 / mi)
shoes: Scott Makani

Small group - ran with AJW - great effort. 4.25 work miles

1.5 mile w/u
Drills/core - no bleachers (wet)
400x2 (1.22, 1:21), 800x2 (2:48, 2:45), 1000x2 (3:30, 3:28), 800x2 (2:46, 2:44), 400x2 (1:20, 1:16)
Recoveries were half of workbout - max.
1 mile c/d
12 PM

Road Run 52:44 [3] 8.0 mi (6:35 / mi)
shoes: Scott Makani

Went to the road to check ankle, no pain. Good run, cruiser pace. See how the track goes.

Wednesday Jun 9, 2010 #

Spin Bike 45:00 [3]

Steady spin for 45, lower strength

Note

Ankle still a bit tweaked, then work screwed my lunch run plans.

Tuesday Jun 8, 2010 #

Trail run 1:25:00 [3] 6.23 mi (13:39 / mi)
shoes: La Sportiva Crosslite

Another dollar run this time as a course familiarization outing for five others. Very conversational pace. Rolled right ankle twice on descent (should have been running faster)
12 PM

Trail run 54:20 [3] 6.23 mi (8:43 / mi)
shoes: La Sportiva Crosslite

Remeasured dollar course with new single track, right on. Time improving with trail conditions. Good run, felt a bit off at times - could be from yesterday.

Monday Jun 7, 2010 #

6 AM

Spin Bike 45:00 [3]

HR monitor broke - Ugh! Spin for 45 followed by strength circuit.
12 PM

Trail run 59:57 [4] 7.5 mi (8:00 / mi)
shoes: La Sportiva Crosslite

City Hall, proctor, aspen lollipop - good run

Sunday Jun 6, 2010 #

Trail run 2:01:10 [3] 14.0 mi (8:39 / mi)
shoes: La Sportiva Crosslite

Morning cruise with AJW and the rain through Adams plus some.

Saturday Jun 5, 2010 #

Note
(rest day)

Not a rest day - RD for SV Half - what a day of activity - probably ran five miles just around the start/finish site.

Friday Jun 4, 2010 #

Note
(rest day)

SV Half Marathon prep day - rain - run not in picture but not really a rest day.

Thursday Jun 3, 2010 #

12 PM

Trail run tempo (trail tempo) 44:49 [4] 6.5 mi (6:54 / mi)
shoes: La Sportiva Raptors

No warm up. Good effort. Aarp loops

Wednesday Jun 2, 2010 #

6 AM

Spin Bike 45:00 [3]

Aerobic spin for 45, lower strength followed.
12 PM

Trail run 56:48 [3] 6.2 mi (9:10 / mi)
shoes: La Sportiva Raptors

Dollar course - once again wet and greasy - wrong shoe for the day.

Tuesday Jun 1, 2010 #

6 AM

Spin Bike 1:00:00 [4]
ahr:133 max:158

Good steady spin, ankle feels better - one more down day to make sure.

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