Training Log Archive: krhoadesIn the 31 days ending Aug 31, 2009:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||
Sunday Aug 30, 2009 #
Mountain bike 3:30:00 [4]
Aliso to El Morro up Park in Laguna and down Rockit then home. Felt strong, good ride
Sunday Aug 23, 2009 #
Mountain bike 1:40:00 [4]
good ride. up cholla down rockit over coyote up mathis down lynx up and out then home. very hot ride, felt decent, climbed slow and steady.
Saturday Aug 22, 2009 #
Mountain bike 1:10:00 [3]
easy ride, first ride in a month or so
Friday Aug 21, 2009 #
pool running 1:00:00 [3]
60 min pool run
Thursday Aug 20, 2009 #
pool running 1:00:00 [3]
60 min run followed by 300 yard swim
Wednesday Aug 19, 2009 #
pool running 30:00 [3]
30 deep water running followed by 200 yard swim
Tuesday Aug 18, 2009 #
Running 1:05:00 [3]
out and back from bottom of canyon vista on lower fire road. Last 1/2 mile had major arch pain had to walk rest of way
Monday Aug 17, 2009 #
Running 46:00 [3]
recovery run out and back to base of meadows followed by perfect pushup routine
Saturday Aug 15, 2009 #
Running 2:50:00 [3]
long run. House out to Cholla over to stairstep, down to canyon across and up to top of El Morro. right at top then quick left down long fireroad to bottom then right and up long technical single track climb to fireroad out to upper fireroad back down to canyon up stairstep back home. Great run, felt strong, had 2 hammer gels, 2 bottles of water
Wednesday Aug 12, 2009 #
Running 30:00 [3]
easy 30 min recovery run
Tuesday Aug 11, 2009 #
Running 1:05:00 [3]
out and back from church. after warm up, did 10 minute tempo at just above 5k pace to turn around, then headed back at steady yet easy pace, then finished strong the last mile and a 1/4. felt very fatigued from MB ride and push ups day before. intensity was 3 for easy running sections, intensity 4 on intervals
Monday Aug 10, 2009 #
Mountain bike 1:00:00 [4]
ride from house to lower fire road to coyote back to lower fire road out to church and up aliso creek home. pushed hard, felt good to spin legs. still some quad tighness from saturday long run in hills. Perfect push Up workout routine following ride
Saturday Aug 8, 2009 #
Running 2:25:00 [3]
Left house, ran through Aliso up Cholla, over to stairstep down to canyon, up fire road to top of El Morro, over to fence line, to redtail down to Poles up to fireroed and out to parking lot then over to Starbucks. Ran sub 6 min pace down fireroad to parking lot. Good run, felt strong. Ate Z bar before run, then had 2 Hammer gels on trail plus 2 bottles of water
Thursday Aug 6, 2009 #
Running 1:18:00 [3]
Irvine run from pool out to Peters Canyon (gated community 1/2 mile before entrance). 3x1:30 intervals at 5k pace in first 39 min, then turned around and ran steady pace back.
Wednesday Aug 5, 2009 #
Running 1:00:00 [2]
easy Hicks run
Tuesday Aug 4, 2009 #
Running 45:00 [4]
15 min warm up on treadmill, then 20 min tempo at 7 mph followed by 10 fast walk
Monday Aug 3, 2009 #
Running 1:15:00 [2]
easy 7 from Cholla out to gate and back. Very hot, 95. First run back from vacation.
Saturday Aug 1, 2009 #
Running 2:15:00 [3]
El Morro Run. Cul De Sac to left upper fire road, down to parking lot on Laguna Canyon, back up, left to Emerald to bottom canyon out and left back to Cul De Sac