Training Archive: addicted2running

Trail run 1:20:30 [4] 7.5 mi (10:44 / mi)
shoes: La Sportiva Wildcat - GoreTex

Carbo recon - House, Toe, roads, carbo - return same. very relaxed effort. Everything felt good. Run report on blog.

C • On what blog? 3

Swim 35:00 [3]

Laps are getting better, still can't get myself to breathe left.

Spin Bike (aerobic workout) 45:00 [3]
ahr:138 max:154

Moderate intensity spin followed by strength routine

Road Run 42:57 [3] 6.0 mi (7:10 / mi)
ahr:136 max:160 shoes: Asics Gel Nimbus 10

On the road again...Good lunch run out Trail Creek, pace a bit quicker than intended but all felt good.

Note
(rest day)

Treadmill tempo 50:00 [3] 6.54 mi (7:39 / mi)
ahr:151 max:167 shoes: Asics Gel Nimbus 10

5 minute warm up, 15 minutes at 7:30 pace - 1% incline, 15 minutes at 6:44 pace - 1.5% incline, 15 minutes at 7:30 pace - 1% incline.
Good!

Trail run (snowshoe) 50:00 [3] 3.3 mi (15:09 / mi)

Marked the SV 5k course - run/walk w/snowshoes and a shit load of markers and signs.

Trail run (snowshoe) 55:00 [3] 3.3 mi (16:40 / mi)

Swept the course, picked up markers - no snowshoes. Tired!

C • Don't forget the 6,000 vert 2

Eliptical intervals 50:00 [4]
ahr:144 max:166

10 minute w/u, 5x5minutes (level 10, spm:170ish, watts: 210ish), 5x3 minute recoveries
Upper strength routine followed

Treadmill hills (XC course) 48:00 [4] 5.98 mi (8:02 / mi)
ahr:157 max:169 shoes: Asics Gel Nimbus 10

Up to 7% incline on the dreadmill - good workout but getting tired of this routine - one more group snowshoe outing today then I hope to get on the road more.
Strength routine followed

Trail run (snowshoeing) 50:00 [0] 1.5 mi (33:20 / mi)

Group snowshoe jog - last outing

Spin Bike intervals 1:05:00 [3]
ahr:137 max:163

15 min w/u, 6x5minute hard, standing, 5x3minute recovery intervals, 5 minute c/d

Swim 30:00 [3]