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Training Log Archive: lpyle

In the 28 days ending Feb 28, 2011:

activity	#	time	miles		km		+ft
Running	17	25:16:00	143.13	(10:36)	230.35	(6:35)	6370
Walking	19	17:45:00	53.5	(19:54)	86.1	(12:22)
Backcountry ski touring/skijoring	4	15:45:00	41.75	(22:38)	67.19	(14:04)	7855
Climbing	6	11:00:00
Strength	10	2:38:00
Nordic skiing	2	1:05:00	6.0	(10:50)	9.66	(6:44)
Uphill walk	1	45:00	3.1	(14:31)	4.99	(9:01)	1500
Hike with pack	1	30:00					500
Total	28	74:44:00	247.48		398.28		16225
[1-5]	28	74:14:00

5:46

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Monday Feb 28, 2011 #

Walking 30:00 [0] 1.5 mi (20:00 / mi)

When I woke up this morning, my right knee felt tweaked. Kind of like it was popping out of joint whenever I bent it. I fell skiing yesterday - maybe that did it, although I don't remember hurting my knee. It got better as the day went on, but I decided not to run today.

Climbing 1:45:00 [3]

Bouldering at the gym. Didn't seem to bother my knee. I think whatever it was, it's going away quickly.

Sunday Feb 27, 2011 #

Backcountry ski touring/skijoring 3:45:00 [2] 9.75 mi (23:05 / mi) +1585ft 20:00 / mi

Geneva Creek road. Snow was crappy but it was good to get out. I'm counting this as the "long run" this week. :)

Saturday Feb 26, 2011 #

Running 1:35:00 [4] 7.0 mi (13:34 / mi)
shoes: Asics Kahana

Up/down workout at Green Mountain. 15 min easy WU, then 20 minutes of uphill repeats. Pushed each hill pretty hard. After each uphill, took a few seconds to catch my breath then ran down hard. 1-2 min recovery at the bottom before the next one. 10 min CD. Mileage is a guess and total time includes the recovery time.

Walking 1:30:00 [1] 4.5 mi (20:00 / mi)

Strength 16:00 [3]

P90x abs

Friday Feb 25, 2011 #

Backcountry ski touring/skijoring 3:30:00 [2] 9.0 mi (23:20 / mi) +1495ft 20:10 / mi

Skied Coney Flats from Beaver Reservoir. Had a longer loop planned, but the trail we were planning to take was untracked and the snow was so deep it was actually over the dogs' heads so that wasn't going to happen.

Thursday Feb 24, 2011 #

Running 1:19:00 [2] 7.0 mi (11:17 / mi) +1350ft 9:33 / mi
shoes: Asics Kahana

Easy run at Green Mountain

Strength 15:00 [3]

3x8 pullups (-35 lbs)
6 sets of 3x10 sec hangs on various grips

Walking 30:00 [1] 1.5 mi (20:00 / mi)

Wednesday Feb 23, 2011 #

Walking 1:30:00 [1] 4.5 mi (20:00 / mi)

Climbing 1:30:00 [3]

Bouldering at the gym

Running 43:00 [2] 4.5 mi (9:33 / mi)
shoes: NB 1225 #2

Easy run plus form drills and 4 flat strides.

Strength 10:00 [3]

3x10 one leg squats (10 lbs)
3x10 one leg lunges (10 lbs)

Tuesday Feb 22, 2011 #

Walking 1:30:00 [1] 4.5 mi (20:00 / mi)

Spent most of the day at the ER with my dad. I was completely fried when I got home - probably should have gone for a run but just took the dogs for a walk.

Monday Feb 21, 2011 #

Running 1:05:00 [4] 6.85 mi (9:29 / mi) +620ft 8:44 / mi
shoes: Fastwitch

Hill cruise intervals on TM. Bit the bullet and bought a membership to 24 hour fitness because the treadmill guy who was supposed to come today didn't come - he didn't even call! All at 9:30 pace. 15 min WU, then 6x5 min at 5% with 2 min flat in between. This was hard! I had to cut the last couple intervals a minute or two short. :( Then 10 min CD.

Walking 30:00 [1] 1.5 mi (20:00 / mi)

Sunday Feb 20, 2011 #

Walking 1:30:00 [1] 4.5 mi (20:00 / mi)

Woke up not feeling well, so we didn't go skiing. Took the dogs for a walk.

Running 25:00 [2] 2.63 mi (9:30 / mi)
shoes: NB 1225 #2

Went for an easy run in the afternoon - didn't feel so great, so I cut it short.

Saturday Feb 19, 2011 #

Hike with pack 30:00 [3] +500ft

Hike to the climbs at Table Mtn

Climbing 3:30:00 [3]

Climbing outside in short sleeves in February!

Walking 1:30:00 [1] 4.5 mi (20:00 / mi)

I was planning to do the hill cruise intervals when we got home from climbing, but my treadmill is still broken and I didn't realize how early the rec center closes on the weekend. So we took the dogs for a walk instead. I already planned to go skiing tomorrow, so I'm going to do the hill cruise interval workout on Monday. The tech is coming to fix the treadmill on Monday morning. :) Next week is supposed to be an easier week but I don't think it will hurt too much to move things around like this.

Strength 16:00 [3]

P90X ab ripper

Friday Feb 18, 2011 #

Running 2:30:00 [3] 15.25 mi (9:50 / mi)
shoes: Asics Kahana

Long run on Highline Canal - plan was to do middle hour at marathon pace. Mud, ice, wind (=spring in Colorado) made it so that my perceived effort did not match the pace on my watch (compared to the TM), so I just decided to go by effort. So the pace was pretty slow but I was very tired by the end.

Walking 30:00 [1] 1.5 mi (20:00 / mi)

Thursday Feb 17, 2011 #

Running 1:25:00 [3] 7.0 mi (12:09 / mi) +1350ft 10:16 / mi
shoes: Asics Kahana

Easy run at Green Mountain. Tried to keep the pace really easy, but between the strong wind and the mud, it didn't feel that easy.

Walking 30:00 [1] 1.5 mi (20:00 / mi)

Strength 10:00 [3]

3x10 one leg squats (5 lbs)
3x10 one leg lunges (10 lbs)

Wednesday Feb 16, 2011 #

Running 1:32:00 [4] 9.25 mi (9:57 / mi)
shoes: Fastwitch

Max VO2 workout. Ran up to the rec center to warm up, then did 8x0.5 mile intervals at 7:19 pace on the TM. ~3 min walking in between. Then ran home. Hamstring feels OK.

Walking 30:00 [1] 1.5 mi (20:00 / mi)

Tuesday Feb 15, 2011 #

Running 43:00 [2] 4.5 mi (9:33 / mi)
shoes: NB 1225 #2

Easy run plus form drills and 4x flat strides

Walking 30:00 [1] 1.5 mi (20:00 / mi)

Climbing 1:15:00 [3]

Bouldering at the gym. Ralph finally did a V7 he's been working on - pretty psyched for him. I tweaked a hamstring muscle on the last problem I was working - not psyched about that.

Monday Feb 14, 2011 #

Walking 1:30:00 [1] 4.5 mi (20:00 / mi)

Strength 20:00 [3]

3x10 one leg squats (5 lbs)
3x10 one leg lunges (5 lbs)
3x8 pullups (35 lbs counterbalance)

Sunday Feb 13, 2011 #

Running 4:30:00 [2] 20.0 mi (13:30 / mi) +2250ft 12:12 / mi
shoes: Asics Kahana

Long run at White Ranch. I thought the trail would have been packed down by now, but there were tracks for only the first couple of miles. Then the snow got deeper and less consolidated the higher I went, until I was postholing up to my thighs. I finally decided it was ridiculous, so I turned around and ran down. Finished up the run (last 2 hrs) on the roads.

Walking 30:00 [1] 1.5 mi (20:00 / mi)

Saturday Feb 12, 2011 #

Running 1:00:00 [2] 6.25 mi (9:36 / mi)
shoes: NB 1225

Easy run in the slush. Form drills and 4x flat strides afterwards.

Friday Feb 11, 2011 #

Backcountry ski touring/skijoring 4:30:00 [2] 11.0 mi (24:33 / mi) +2675ft 19:57 / mi

Skied a loop from Beaver Reservoir - Middle St Vrain trail to Coney cutoff, then Coney back to the car. Very deep snow and no tracks much of the way, so it was slow going. The dogs were up to their shoulders in the powder so they had a tough time.

Thursday Feb 10, 2011 #

Strength 16:00 [3]

P90X ab ripper

Running 1:00:00 [4] 6.25 mi (9:36 / mi) +800ft 8:34 / mi
shoes: NB 1225 #2

Uphill tempo on TM. 15 min flat/9:30, then 30 min 5%/9:40, 15 min CD flat/9:30. Think I will bump up the pace on this one next time.

Walking 30:00 [1] 1.5 mi (20:00 / mi)

Climbing 1:30:00 [3]

Bouldering at the gym

Wednesday Feb 9, 2011 #

Walking 1:30:00 [1] 4.5 mi (20:00 / mi)

Didn't sleep well at all last night...really tired.

Strength 10:00 [3]

3x10 one leg squats (5 lbs)
3x10 one leg lunges (5 lbs)

Tuesday Feb 8, 2011 #

Nordic skiing 30:00 [2] 3.0 mi (10:00 / mi)

Quick mid-day ski around Wash Park.

Running 1:15:00 [3] 8.65 mi (8:40 / mi)
shoes: Fastwitch

Marathon pace run on TM. 5 min WU at 9:30 pace, then 65 min at 8:34. 5 min CD. Got a week trial pass at 24 hour fitness because my TM is still broken. Seems they don't move too quickly for warranty service.

Monday Feb 7, 2011 #

Walking 30:00 [1] 1.5 mi (20:00 / mi)

Climbing 1:30:00 [3]

Bouldering at the gym

Sunday Feb 6, 2011 #

Running 3:00:00 [2] 17.0 mi (10:35 / mi)
shoes: NB 1225

Long run at Wash Park and Cherry Creek. Felt good but the 5-6 inches of new snow definitely slowed me down. Last 25 minutes I tried to do marathon pace but when I held what felt like marathon pace my Garmin said I was only doing ~9 min miles. I tried to run some of it at my goal marathon pace (8:40) and it felt more like tempo effort.

Nordic skiing 35:00 [2] 3.0 mi (11:40 / mi)

After I got back from the long run, Ralph wanted to go for a quick ski around Wash Park.

Saturday Feb 5, 2011 #

Backcountry ski touring/skijoring 4:00:00 [2] 12.0 mi (20:00 / mi) +2100ft 17:09 / mi

Skied the Sourdough and Coney trails from Beaver Reservoir to Coney Flats. Great snow and a fun day but it took forever to get home because Boulder Canyon was closed due to an accident.

Friday Feb 4, 2011 #

Walking 1:30:00 [1] 4.5 mi (20:00 / mi)

Uphill walk 45:00 [3] 3.1 mi (14:31 / mi) +1500ft 9:57 / mi
shoes: NB 1225 #2

Uphill walk on the TM. Couple minutes flat to warm up then 40 minutes at 10% incline. Quick cool down.

Strength 20:00 [3]

3x10 assisted pullups (first set -40 lbs, last two -55)
3x10 one leg squats (5 lbs)
3x10 one leg lunges (5 lbs)

Thursday Feb 3, 2011 #

Running 1:00:00 [4] 7.0 mi (8:34 / mi)
shoes: Fastwitch

Went to the rec center to do the flat progression run on a TM. Started at 9:50 pace, increased by 0.1 mph every 1/4 mile until I got to 7:34. Backed off to 8:34 for the rest of the hour. Would have gone longer but I was already getting some looks for staying on for longer than the 30 minute limit. Can't wait until my TM is fixed.

Walking 45:00 [1] 2.5 mi (18:00 / mi)

Wednesday Feb 2, 2011 #

Running 1:26:00 [2] 9.0 mi (9:33 / mi)
shoes: NB 1224 Blue

Easy run outside. Will go to the rec center tomorrow and do the TM workout there.

Tuesday Feb 1, 2011 #

Running 48:00 [2] 5.0 mi (9:36 / mi)
shoes: NB 1225 #2

Easy run. -2 degrees but the dogs really needed to get out so I ran outside. Not too bad except I felt like the Michelin Man with all my layers. When I got back, I did strides on my treadmill and on the fourth set, it started randomly changing speed and I smelled burning. Not happy - I just had someone come out to service it. I was planning to do the uphill walk this evening which I suppose is not going to happen now.

Strength 25:00 [3]

P90X ab ripper
3x10 one leg squats (5 lbs)
3x10 one leg lunges (5 lbs)

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