Training Log Archive: AJWIn the 30 days ending Apr 30, 2009:
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Thursday Apr 30, 2009 #
Run 1:04:00 [3] 8.0 mi (8:00 / mi)
AM - Nice run in Adams. Went from home to Citizen's Bridge and back. New 320's
Run 1:12:00 [3] 10.0 mi (7:12 / mi)
PM -- Track session. 230's. Flat-top pyramid.
200 - :40, 400 - 1:24, 800 - 2:52, 1200 - 4:18, 1600 - 5:47.
1600 - 5:43, 1200 - 4:17, 800 - 2:50, 400 - 1:19, 200 - :35
Solid workout. Tired by the end.
200 - :40, 400 - 1:24, 800 - 2:52, 1200 - 4:18, 1600 - 5:47.
1600 - 5:43, 1200 - 4:17, 800 - 2:50, 400 - 1:19, 200 - :35
Solid workout. Tired by the end.
Wednesday Apr 29, 2009 #
Run 1:01:34 [3] 8.0 mi (7:42 / mi)
AM -- Relaxed run on SV trails. 320's
Tuesday Apr 28, 2009 #
Note
Took a zero. Big day of work and it snowed.
Monday Apr 27, 2009 #
Run 1:06:16 [3] 8.0 mi (8:17 / mi)
Nice run through Adams Gulch. From home to bridge at Citizens and back. 320's
Sunday Apr 26, 2009 #
Run 1:33:15 [3] 11.0 mi (8:29 / mi)
Nice easy spin through Adams Gulch
Saturday Apr 25, 2009 #
Run 2:56:00 [3] 16.0 mi (11:00 / mi)
Feelin' it today. Ran from Placer out to Brown's via the Quarry Rd shortcut and then did something I've always wanted to do, run the last ten miles of the course as a tempo run on tired legs. I was a bit tired after the track Thursday and the quad canyons yesterday so I went for it. Here are the splits:
Brown's/49 - :36
49/No Hands - :28
NoHands/Robie - :23
Robie/Finish - :09
Total time for last 10 miles - 1:35
49/Finish - One hour flat
Time for a day or two of easy running
Brown's/49 - :36
49/No Hands - :28
NoHands/Robie - :23
Robie/Finish - :09
Total time for last 10 miles - 1:35
49/Finish - One hour flat
Time for a day or two of easy running
Friday Apr 24, 2009 #
Run 5:06:00 [3] 30.0 mi (10:12 / mi)
First day on the WS Course. FH to DT and back.
FH to MB - 1:05
MB to DT - 1:39
DT to MB - 1:22 (:40 down, :42 up)
MB to FH - 1:00
Solid. Feeling tired, but good.
320's
FH to MB - 1:05
MB to DT - 1:39
DT to MB - 1:22 (:40 down, :42 up)
MB to FH - 1:00
Solid. Feeling tired, but good.
320's
Thursday Apr 23, 2009 #
Run 1:15:00 [3] 10.0 mi (7:30 / mi)
Track session. Solid.
8x400 w/ 2 min jogs followed by 6x800 w/ 4 min jogs.
400's - 85, 83, 82, 82, 80, 78, 75, 72
800's - 2:55, 2L53, 2:50, 2:49, 2:47, 2:45
Wore the 230's. Great group including Mike, who is fit!
8x400 w/ 2 min jogs followed by 6x800 w/ 4 min jogs.
400's - 85, 83, 82, 82, 80, 78, 75, 72
800's - 2:55, 2L53, 2:50, 2:49, 2:47, 2:45
Wore the 230's. Great group including Mike, who is fit!
Wednesday Apr 22, 2009 #
Run 1:10:45 [3] 8.0 mi (8:51 / mi)
AM -- Nice run. Got through to Adams Gulch from saddle. Great morning for running. 320's
Run 32:00 [3] 4.0 mi (8:00 / mi)
PM -- Easy shakeout after a brutal day at work. 320's
Tuesday Apr 21, 2009 #
Run 1:01:30 [3] 8.0 mi (7:41 / mi)
AM -- Hill repeats. Wanderers. Gate to saddle and back on singletrack. Hill gains 250 ft in 3/4 mile. 4xWanderers. 5:40, 5:30, 5:20, 5:15. Felt pretty strong by the 3rd one. Got over 160 bpm on 4th. 320's
Run 25:00 [3] 3.0 mi (8:20 / mi)
PM -- Relaxed warm-up/cool down with track team. Girls relay won!
Monday Apr 20, 2009 #
Run 1:02:00 [3] 7.0 mi (8:51 / mi)
Easy run. Got all the way up Wanderers and over Heidelberg. Snow on north side still a couple weeks away. 320's
Sunday Apr 19, 2009 #
Run 3:49:00 [3] 25.0 mi (9:10 / mi)
3xVorberg with Hank. Same run as yesterday except took single-track instead of road and did all three loops counterclockwise. Felt good but definitely tired after 50 miles and 11K of climbing in two days! 320's
Saturday Apr 18, 2009 #
Run 3:47:00 [3] 25.0 mi (9:05 / mi)
3xVorberg Loop. 5400 ft vert. 1st 2 loops clockwise. 3rd loop counterclockwise. Ran a mile warm-up on roads.
Loop 1 CW - 1:15:50 - Car to Mineshaft 57:00, Mineshaft to car 18:50
Loop 2 CW - 1:14:10 - Car to Mineshaft 56:00, Mineshaft to car 18:10
Loop 3 CCW - 1:17:00 - Car to Mineshaft 34:00, Mineshaft to car 43:00
Felt great on the second loop and definitely tired about halfway up the climb on loop 3. All in all, a solid workout.
320's
Loop 1 CW - 1:15:50 - Car to Mineshaft 57:00, Mineshaft to car 18:50
Loop 2 CW - 1:14:10 - Car to Mineshaft 56:00, Mineshaft to car 18:10
Loop 3 CCW - 1:17:00 - Car to Mineshaft 34:00, Mineshaft to car 43:00
Felt great on the second loop and definitely tired about halfway up the climb on loop 3. All in all, a solid workout.
320's
Friday Apr 17, 2009 #
Run 53:25 [3] 7.0 mi (7:38 / mi)
AM -- Recovery run out Warm Springs. Took a while to warm-up. Out in 28 back in 25:25. 320's
Thursday Apr 16, 2009 #
Run 47:00 [3] 6.0 mi (7:50 / mi)
AM -- Easy cruise out Trail Creek
Run 1:10:00 [3] 9.0 mi (7:47 / mi)
Track session with Hank, Brad, Liv, Kitty and Jeff. 8x400 followed by 4x800. Rests were 2 mins for 400 and 3 for 800. Tried to keep pace steady while getting gradually faster.
400's -- 90, 89, 88, 86, 85, 83, 82, 80
800's - 3:03, 3:01, 2:58, 2:50
Given the range of times with the 800's I think I could have started faster. Brad has threatened to put the hammer down next week.
400's -- 90, 89, 88, 86, 85, 83, 82, 80
800's - 3:03, 3:01, 2:58, 2:50
Given the range of times with the 800's I think I could have started faster. Brad has threatened to put the hammer down next week.
Wednesday Apr 15, 2009 #
Run 1:03:15 [3] 8.0 mi (7:54 / mi)
AM -- Elkhorn loop steady. 320's
Tuesday Apr 14, 2009 #
Run 1:17:44 [3] 10.0 mi (7:46 / mi)
AM -- Elkhorn loop with a second village circuit. Felt good. 320's
Run 33:00 [3] 4.0 mi (8:15 / mi)
PM -- Relaxed warm-up/cool-down with track team.
Monday Apr 13, 2009 #
Note
Took a zero. Not because I needed it just because work kept me too busy
Sunday Apr 12, 2009 #
Run 2:06:00 [3] 16.0 mi (7:52 / mi)
Solid run out Warm Springs. 320's
Saturday Apr 11, 2009 #
Run 3:11:50 [3] 20.0 mi (9:35 / mi)
4xCarbo with Hank. Car to the top and back. 1400 ft per lap (5600 ft total). 320's
Lap 1 - 32/17 Hank led
Lap 2 - 31:05/16:25 I led
Lap 3 - 32/16:15 Hank led
Lap 4 - 30:55/15:45 I led
Really happy with this workout. Last loop showed climbing is improving and downhill legs have arrived.
Lap 1 - 32/17 Hank led
Lap 2 - 31:05/16:25 I led
Lap 3 - 32/16:15 Hank led
Lap 4 - 30:55/15:45 I led
Really happy with this workout. Last loop showed climbing is improving and downhill legs have arrived.
Friday Apr 10, 2009 #
Run 53:15 [3] 7.0 mi (7:36 / mi)
AM -- Nice cruiser out Trail Creek. Snowing! Ugh
Run 50:50 [3] 6.0 mi (8:28 / mi)
PM -- Warm Springs. Out and back in snow
Thursday Apr 9, 2009 #
Run 43:50 [3] 6.0 mi (7:18 / mi)
AM -- One of those great morning runs you wish happened all the time! Out and back trail creek.
Run 1:05:00 [3] 9.0 mi (7:13 / mi)
PM -- Solid track workout. 2 mi warmup/4 mi cool down
12x200 with 200 jogs in between. First one was :44, last was :36. All others cut down between those two. Steady. 320's.
12x200 with 200 jogs in between. First one was :44, last was :36. All others cut down between those two. Steady. 320's.
Wednesday Apr 8, 2009 #
Run 51:00 [3] 7.0 mi (7:17 / mi)
AM -- Nice cruiser out Trail Creek
Run 25:00 [3] 3.0 mi (8:20 / mi)
Warm-up with the track team. Good fun.
Tuesday Apr 7, 2009 #
Run 1:16:00 [3] 9.0 mi (8:27 / mi)
First time over to Wanderers. Still a bit snowy but the ridges are clear. Took 12 mins to get there and then did 5 hill repeats. Each one a bit over 300ft so 1500ft total. Pretty good run but still a little worked from the double carbo on Sat and Sun. 320's
Monday Apr 6, 2009 #
Note
Rest day
Sunday Apr 5, 2009 #
Run 2:01:05 [3] 15.0 mi (8:04 / mi)
Repeat of yesterday's run. 3xcarbo. 320's
Lap 1 - 26:55/14:05 I led up/down
Lap 2 - 26:30/13:50 Hank led up I led down
Lap 3 - 25:50/13:50 Brad led up (I got dropped!) I led down
Pretty good weekend of vertical - 7500 ft in two run over two days
Lap 1 - 26:55/14:05 I led up/down
Lap 2 - 26:30/13:50 Hank led up I led down
Lap 3 - 25:50/13:50 Brad led up (I got dropped!) I led down
Pretty good weekend of vertical - 7500 ft in two run over two days
Saturday Apr 4, 2009 #
Run 2:03:00 [3] 14.0 mi (8:47 / mi)
3xcarbo with Hank and Brad. Up switchbacks/down jeep trail. 320's. Felt solid throughout.
Lap 1 - 26:30/15 I led up, Brad down
Lap 2 - 25/14 Brad led up, I led down
Lap 3 - 28/15 Brad basically took off. Hank and I ran/walked together. Hank led down.
Back to Carbo again tomorrow!
Lap 1 - 26:30/15 I led up, Brad down
Lap 2 - 25/14 Brad led up, I led down
Lap 3 - 28/15 Brad basically took off. Hank and I ran/walked together. Hank led down.
Back to Carbo again tomorrow!
Friday Apr 3, 2009 #
Run 1:04:30 [3] 8.0 mi (8:04 / mi)
Elkhorn loop after a terrible night's sleep. 320's. Went to physical therapy and I don't have a femoral stress fracture. Rather, just a tight hamstring (big surprise there!)
Thursday Apr 2, 2009 #
Run 1:02:00 [3] 8.0 mi (7:45 / mi)
Opening Day on the track. WR Middle School in PM.
4 mile Warm-up - 32min (3 miles alone, 1 mile with the guys)
Workout - 3 continuous miles. Fartlek. Jog the corners, stride the straights. Essentially 24x100m. Tried to get HR over 165 on each stride. Felt good to "blow out the carbon."
1 mile cooldown and trash talk session. Good to be back!
320's
4 mile Warm-up - 32min (3 miles alone, 1 mile with the guys)
Workout - 3 continuous miles. Fartlek. Jog the corners, stride the straights. Essentially 24x100m. Tried to get HR over 165 on each stride. Felt good to "blow out the carbon."
1 mile cooldown and trash talk session. Good to be back!
320's
Wednesday Apr 1, 2009 #
Run 1:03:45 [3] 8.0 mi (7:58 / mi)
AM -- Elkhorn loop. Nimbus. Solid. Windy
Run 25:15 [3] 3.0 mi (8:25 / mi)
PM -- Post work stress release shakedown up trail creek. 320's