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Training Log Archive: mehosford

In the 30 days ending Apr 30, 2010:

activity # timemileskm+ft
  Running24 26:41:00 170.6 274.55 4000
  Climbing5 14:30:00
  Skiing4 13:00:00 7000
  Walking5 7:35:00 24.2(18:48) 38.94(11:41)
  Strength6 2:55:00
  Yoga2 2:45:00
  Kayaking1 2:15:00
  Rowing1 1:00:00
  Rollerblading1 1:00:00
  Total30 71:41:00 194.8 313.5 11000
averages - sleep:7.1

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Friday Apr 30, 2010 #

Strength 25:00 [3]

100's. Push ups, leg lifts, dead bug, bicycle, x-body mtn climbers.

Rowing 1:00:00 [3]

Pushing the raft with whitey, drew, and eddy aboard on the way to camp. Horse thief canyon, CO river.

Thursday Apr 29, 2010 #

Running (Treadmill) 40:00 [3] 5.0 mi (8:00 / mi)

Snowing in slc. Crazy. Ran 8 min/mile on the treadmill at 1% incline. Every 5 minutes spent 1 minute at 6% incline. Hamstring and hip feel ok, not great, just ok. Next 3 days are on the river. Nice.

Yoga 1:25:00 [3]

Power yoga with Kim at ccy.

Wednesday Apr 28, 2010 #

Running 1:40:00 [3] 10.5 mi (9:31 / mi)
slept:6.0

Random stuff on the treadmill. Raining in slc today.
10 min wu at 6-6.5 mph.
TM cutdown starting at 8:50 min/mile and then increasing speed to 7 min/mile in 0.1 increments every 0.25 miles.
Finished with 2 miles of uphill walking at 4 mph on 10-12% incline.
Cool down with an easy mile.

Tuesday Apr 27, 2010 #

Running (Treadmill) 28:00 [3] 3.5 mi (8:00 / mi)
slept:8.0

Short TM cutdown workout. Started at incline 1% on 8:50 min/mile. Increased speed 0.1 mph every 0.25 miles until 7:30 min/mile then cool down at 6 mph for 0.25 miles.

Yoga 1:20:00 [2]

D'Ana's class at CCY. Lots of hip work. Felt good. Didn't overstretch the hamstrings.

Strength 45:00 [3]

120 push ups (in segments of 20)
100's of the following - stability ball tucks, leg lifts, x-body mtn climbers.
4 pitches at the gym. funny story there.

Monday Apr 26, 2010 #

Running (Treadmill) 55:00 [3] 7.0 mi (7:51 / mi)
slept:8.0

On TM at 1% incline:
1 mile each at 9:00, 8:30, 7:30, 6:50, 7:30, 8:30, 9:30 min/mile.
Speed felt good, though a little twitchy in the piriformis.

Running (Trail) 1:30:00 [3] 9.0 mi (10:00 / mi) +2000ft 8:16 / mi

Ran up to the radio towers with Drew and Eddy over lunch. Hammy felt tired from this morning. Heel was also a bit tender. Otherwise, it was a nice run. Glad to have good uphill fitness.

Sunday Apr 25, 2010 #

Running (Road) 1:00:00 [3] 6.5 mi (9:14 / mi)

More of them Kentucky back roads.

Saturday Apr 24, 2010 #

Running (Road) 1:00:00 [3] 7.0 mi (8:34 / mi)

Kentucky back roads.

Friday Apr 23, 2010 #

Strength 25:00 [3]

100's. 5x through and 20x each. Push ups, leg lifts, side planks, x-body mtn climbers, bicycle crunches and elbow touches.

Kayaking (River) 2:15:00 [2]

Creekin on the elkhorn with the family Hardesty.

Thursday Apr 22, 2010 #

Running (Treadmill) 40:00 [3] 4.6 mi (8:42 / mi)
slept:6.0

4am running and catching up on grays anatomy. Heading to Louisville today.

Wednesday Apr 21, 2010 #

Running (Treadmill) 1:20:00 [3] 9.5 mi (8:25 / mi)
slept:8.0

A rainy day in SLC and Reno. Got on the rat wheel prior to heading back out of town. Huge day of travel tomorrow.
0.5 mile WU, 0.25 miles increasing 1% incline to 8%, then back to zero. Next time was to 7%, then to 0%, last was to 6%. I'm hoping it's the allergies that are working me over. Stayed on for some extra miles.

Tuesday Apr 20, 2010 #

Running (Treadmill) 45:00 [3] 5.5 mi (8:11 / mi)
slept:6.5

Grays anatomy on the treadmill.

Strength 30:00 [3]

100's workout: 5x through of 20 reps each...
Push ups, leg lifts, dead bugs, x-body mtn climbers, piriformis lifts, bicycle/elbow touches in crunch mode.

Monday Apr 19, 2010 #

Climbing (Trad) 5:00:00 [3]

Castleton!

Sunday Apr 18, 2010 #

Climbing (Sport) 3:00:00 [3]

Millcreek in moab!

Saturday Apr 17, 2010 #

Running (Road) 50:00 [3] 5.5 mi (9:05 / mi)

Sugarhood with Eddy prior to Moab.

Friday Apr 16, 2010 #

Running (Road) 50:00 [3] 5.75 mi (8:42 / mi)
slept:7.0

Boise river run.

Thursday Apr 15, 2010 #

Running (Trail) 1:30:00 [3] 8.2 mi (10:59 / mi) +1200ft 9:38 / mi
slept:6.0

Girls run on the BST. Good pace and good company.

Strength 20:00 [3]

20 reps each, 5x through: push ups, leg lifts
15 reps each side, 5x through: side plank raises
20x each side, 5x through: seated twisting crunches

Running (Treadmill) 30:00 [3] 3.0 mi (10:00 / mi)

Combination of jogging and uphill walking (4mph @10% incline).

Wednesday Apr 14, 2010 #

Running (Trail) 1:00:00 [3] 6.0 mi (10:00 / mi) +800ft 8:53 / mi
slept:6.0

I street to the lariat loop with drew and eddy.

Running (Treadmill) 24:00 [3] 3.0 mi (8:00 / mi)

Turnover on the treadmill.

Tuesday Apr 13, 2010 #

Running (Treadmill) 1:07:00 [3] 7.75 mi (8:39 / mi)
slept:9.5

Hills on the Treadhill.
0.5 mile WU flat at 9:30 to 8:20 min/mile pace.
Every 0.25 miles, at 8:20 pace, increase incline by 1% up to 8%. Then, back to 0% for 0.25 miles and do it all over again. Hit 8% three times by 58 minutes. Cool down for 0.75 miles at easy pace.

Climbing (Indoor) 2:00:00 [3]

Momentum with Drew!

Monday Apr 12, 2010 #

Running (Road) 1:20:00 [3] 9.0 mi (8:53 / mi)
slept:7.0

Midtown to Wall Street. Over the Brooklyn Bridge and back to the island. Time to fly back to SLC.

Sunday Apr 11, 2010 #

Running (Road) 2:00:00 [3] 13.0 mi (9:14 / mi)
slept:6.0

Manhattan to Brooklyn via the Brooklyn Bridge. Back to the island on the Williamsburg bridge. Through Chinatown, Little Italy, SoHo, the meat-packing district, and then back to the hotel on Pine.

Walking 2:40:00 [2] 7.0 mi (22:51 / mi)

Strolling through midtown then down to the Village for dinner and back.

Saturday Apr 10, 2010 #

Walking 3:00:00 [2] 10.0 mi (18:00 / mi)
slept:6.0

Walking around Manhattan after work.

Rollerblading 1:00:00 [3]

Skated once around the big loop at Central Park with the work buddies. Hysterical.

Friday Apr 9, 2010 #

Running (Road) 45:00 [3] 5.0 mi (9:00 / mi)

Here we go again. Running with the dog. My hamstring is still not right. At all.

Running (Treadmill) 21:00 [3] 2.3 mi (9:08 / mi)

Not a bad way to be on a teleconference.

Thursday Apr 8, 2010 #

Running (Road) 1:20:00 [3] 9.0 mi (8:53 / mi)

Run with Eddy. He was not tired. I was. It showed.

Walking 1:00:00 [2] 3.5 mi (17:09 / mi)

Spring-time evening walk with Eddy.

Wednesday Apr 7, 2010 #

Skiing (Backcountry) 5:00:00 [3] +4500ft

Lots of ridge walking and pit digging on the Park City Ridgeline.

Tuesday Apr 6, 2010 #

Walking (Treadmill) 15:00 [3] 1.0 mi (15:00 / mi)

1 mile of uphill walking at 4 mph and 12% incline after running.

Running (Treadmill) 45:00 [3] 5.0 mi (9:00 / mi)

WU at 9:13 pace on 2%, 3%, 4%, 5% grades (0.5 miles each)
Dial down the incline and dial up the pace every half mile.
Finished on 1% at 7:30 min/mile.

Climbing (Indoor) 2:30:00 [3]

Lotsa routes with Mindy at Momentum.

Strength 30:00 [3]

5 x through...
20 push ups, 20 weighted arm raises, 10 pull up planks, 20 cross body wood choppers (10 each side), 20 leg lifts.

Monday Apr 5, 2010 #

Running (Road) 50:00 [3] 6.0 mi (8:20 / mi)

Run with Eddy in the neighborhood.

Walking (Treadmill) 40:00 [3] 2.7 mi (14:49 / mi)

Uphill walking on the rat wheel at 10% grade and 4mph.

Sunday Apr 4, 2010 #

Skiing (Resort) 2:00:00 [3]
slept:9.0

Blower powder at Brighton with Jay. First chair. Incredible.

Running (Road) 36:00 [3] 4.0 mi (9:00 / mi)

Run for the dog. Eddy.

Climbing (Indoor) 2:00:00 [3]

Easter Momentum session with Wendy and Drew.

Saturday Apr 3, 2010 #

Skiing (Backcountry) 3:30:00 [3]

Slackcountry tour with wendy. Excellent.

Running (Trail/Road) 1:00:00 [3]

The famed city creek weekend loop with eddy.

Friday Apr 2, 2010 #

Running (Treadmill) 55:00 [3] 5.0 mi (11:00 / mi)

Uphill walking + running.

Skiing (Backcountry ) 2:30:00 [3] +2500ft

Kessler

Thursday Apr 1, 2010 #

Running (Treadmill) 40:00 [3] 5.0 mi (8:00 / mi)

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