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Training Log Archive: nolimit

In the 30 days ending Jun 30, 2010:

	activity	#	time	miles		km		+ft
	San Juan Solstice 50 miler	1	12:26:00	50.0	(14:55)	80.47	(9:16)	12600
	recovery run	4	2:35:00	11.55		18.59		1029
	cut down run	1	2:30:00	16.13	(9:18)	25.96	(5:47)	1342
	C.R.U.D Hill Run	1	2:20:00	12.0	(11:40)	19.31	(7:15)
	Mountain Biking	1	2:00:00	13.0	(9:14)	20.92	(5:44)
	Treadmill Incline Run	2	1:45:00	12.3	(8:32)	19.8	(5:18)
	True speed workout	1	1:15:00
	recovery hill run	1	1:15:00	6.5	(11:32)	10.46	(7:10)
	easy run	1	46:00
	cross training	1	30:00
	2 mile time trial	1	12:01	2.0	(6:00)	3.22	(3:44)
	Total	15	27:34:01	123.48		198.73		14971
averages - sleep:6.8 weight:164.3lbs

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Wednesday Jun 30, 2010 #

6 PM

recovery run 1:00:00 [3] 6.2 mi (9:41 / mi) +557ft 8:55 / mi

Falcon Trail run. Had a good run today. Nice and easy with no strain on the ups.

Tuesday Jun 29, 2010 #

9 AM

recovery run 20:00 [2]

Easy 20 min with 4 strides and stretching at end

5 PM

True speed workout 1:15:00 [5]

Ten .5 mile repeats @ 06:25 mile pace. With 3 min rest between each .5 mile run. Legs had latic acid built up from my cross training and possibly the Sunday power hikes. Needed to not run faster than I should in fear of pulling something!

Monday Jun 28, 2010 #

1 PM

cross training 30:00 [4]
slept:7.0 weight:165lbs

Pull-ups 40 reps total for 2 sets

floor wipers: 40 reps 2 sets

single leg box jumps: 50

still ring push ups: 40 reps total for 2 sets

single arm squat presses: 15 reps each arm

With the completion of my 50 miler on 19 June and last weekends 6 hours training run followed by Sundays 14er power hikes, my cross training strength is way down.

Saturday Jun 19, 2010 #

Note

San Juan Solstice 50 Miler
http://www.lakecity50.com/07info.htm

5 AM

San Juan Solstice 50 miler race 12:26:00 [4] ***** 50.0 mi (14:55 / mi) +12600ft 12:03 / mi
slept:6.0

The hardest 50 miler to date. Ran into some AMS on the last climb to 11000 feet. Great experience. Hope to do again next year!

Saturday Jun 12, 2010 #

2 PM

Mountain Biking 2:00:00 [4] 13.0 mi (9:14 / mi)

Falcon Trail Loop. Had my Wes there to coach me along the ride. Very helpful!

Friday Jun 11, 2010 #

5 PM

recovery run 35:00 [3] *

Thursday Jun 10, 2010 #

recovery hill run 1:15:00 [3] 6.5 mi (11:32 / mi)

easy run up and around Cheynne Mountain Park. Another warm day,but a hell of a lot easier run than Barr Trail. :)

Wednesday Jun 9, 2010 #

4 PM

Treadmill Incline Run 45:00 [4] 5.0 mi (9:00 / mi)

WU : 15 min with a few strides

workout: 20 min TM @ 6% incline, 08:57 min/pace

10 min CD

20 min on rowing machine ( not included in log)

Tuesday Jun 8, 2010 #

7 AM

2 mile time trial race (army pt test) 12:01 [4] 2.0 mi (6:00 / mi)
slept:7.0 weight:165lbs shoes: Asics Hyperspeed 2

Test:

push ups,105 in 2 minutes

sit ups, 82 in 2 minutes

2 mile run in 12:01

Monday Jun 7, 2010 #

5 PM

easy run 46:00 [3]

Sante Fe Trail. Easy Run with a few strides at the end. PT test on Tuesday.

Saturday Jun 5, 2010 #

9 AM

cut down run long 2:30:00 [4] ** 16.13 mi (9:18 / mi) +1342ft 8:37 / mi
slept:7.0 weight:163lbs shoes: Saucony Progrid Guide TR2

Hot! Discribes this workout. 82 F at the end of run. Ran out of water so my pace consequently started to suffer. This is good to know because it tells me that I need to carry more than 1.5 liters for Leadville. Below is the broken times. Neglected to get lap times for the first two ultra pace and easy pace. Felt that I was close to the mark though.

1:30:00 [3] 9.54 mi (9:26 / mi) +720ft 8:48 / mi (Ultra and Easy Pace)

1:00:00 [4] 6.69 mi (8:58 / mi) +622ft 8:15 / mi (Marathon Pace)

Friday Jun 4, 2010 #

5 PM

C.R.U.D Hill Run (run and walk) 2:20:00 [4] 12.0 mi (11:40 / mi)

Memorial Park. up Barr Trail to 7.8 mile to sign to Pikes Peak and back down. It was very warm. Only carried one water bottle and should have carried more...not sure how others only carry one. Depsite the heat, had a good training run. Didn't see any other CRUD members. Maybe they are saving themselves for Sat long run. Of course I started slightly earlier this week.

Wednesday Jun 2, 2010 #

4 PM

Treadmill Incline Run 1:00:00 [4] 7.3 mi (8:13 / mi)

08:13 mile pace on TM, every .5 mile go to 6% incline for 1 min then back down to flat. Kept repeating cycle until hour was finished.

Wasn't too hard. :D

Tuesday Jun 1, 2010 #

5 PM

recovery run 40:00 [4] 5.35 mi (7:29 / mi) +472ft 6:54 / mi

Sante Fe Trail. WU: 15 min with a few strides

Tempo Run: 40 min; though my ave pace was 07:28, adding the hills it average out to be 06:54 min pace. Accomplishing what Coach Paul asked me to do! :)

CD: 1:17:55; went one way with warm up and tempo so I had a long way to come back. Mixed it up with some walking.

Actual miles run was 12 plus just didn't put on the log...

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