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Training Log Archive: lpyle

In the 29 days ending Feb 29, 2012:

activity	#	time	miles		km		+ft
Hiking	21	15:50:00	39.0		62.76
Running	8	13:10:30	55.5	(14:15)	89.32	(8:51)	6453
Backcountry ski touring/skijoring	5	12:45:00	13.0		20.92		2675
Elliptical	9	7:13:00
Strength	9	4:55:00
Bike trainer	3	2:45:00
Stairmaster	5	2:17:00
Climbing	1	1:45:00
Snowshoeing	1	30:00	1.5	(20:00)	2.41	(12:26)
Walking	1	13:20	1.0	(13:20)	1.61	(8:17)
Total	29	61:23:50	110.0		177.03		9128

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Wednesday Feb 29, 2012 #

Running 1:00:00 [2] 4.5 mi (13:20 / mi) +575ft 11:54 / mi
shoes: Montrail Rockridge

Coneflower loop with Ralph. Foot is pretty good, a little sore behind the big toe. Another mile on the TM later.

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

Taka loop

Strength 30:00 [3]

2x10 one leg calf raises
3x10 one leg squats
24,20 pushups
2 sets 10x10 sec hip raises
2 sets 10x10 sec clams
20 ea in and outs, bicycles, crunchy frog
40 side touches
2x1 min plank
1 min ea side plank

Tuesday Feb 28, 2012 #

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

Taka loop. Foot feels great this morning - hope the shot helped!

Elliptical 1:00:00 [3]

Easy with 1 min hard every 5 min.

Monday Feb 27, 2012 #

Hiking 55:00 [1] 2.5 mi (22:00 / mi)
shoes: Badrock Orange #3

Sisters loop. Foot was a bit sore this morning after all the slipping and sliding and postholing yesterday, so this is a rest day. Got another cortisone shot today - this time in my ankle.

Sunday Feb 26, 2012 #

Running 4:15:00 [2] 13.5 mi (18:53 / mi) +2700ft 15:53 / mi
shoes: Montrail Rockridge

White Ranch. Trails were a mess - muddy down low, mostly choppy ice and punchy snow.

Strength 20:00 [3]

3x10 one leg squats
2x10 one leg calf raises
10x10 sec hip raises
10x10 sec clams
22,20 pushups

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Badrock Orange #3

Taka loop.

Saturday Feb 25, 2012 #

Climbing 1:45:00 [3]

Red Rock Canyon.

Hiking 2:00:00 [1]

RRCOS - hiking to climbs and then we took the dogs for a hike around the park afterwards.

Friday Feb 24, 2012 #

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

Taka loop

Running 1:15:00 [2] 4.5 mi (16:40 / mi) +575ft 14:52 / mi

Coneflower loop with Ralph. 8 inches of new snow turned this into more of a hike than a run. Did an extra easy mile on the TM when I got home.

Thursday Feb 23, 2012 #

Elliptical 40:00 [4]

15 min WU, then 4x3:30 hard with 3 min easy in between.

Stairmaster 35:00 [4]

4x3:30 hard with 3 min easy in between, then enough CD to make 1:15 total.

Wednesday Feb 22, 2012 #

Hiking 1:00:00 [1] 2.5 mi (24:00 / mi)
shoes: Mizuno Wave

Sisters loop.

Running 10:30 [2] 1.0 mi (10:30 / mi)
shoes: Mizuno Wave

One very easy mile on the TM, with stretching before and after, per PT.

Strength 40:00 [3]

3x10 one leg squats
2x10 one leg calf raises
22,20 pushups
2 sets of 10x10 sec hip raises
2 sets of 10x10 sec clams
20 ea in and outs, bicycles, crunchy frog
40 side touches
2x1 min plank

Tuesday Feb 21, 2012 #

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

Taka loop.

Bike trainer 1:00:00 [2]

Monday Feb 20, 2012 #

Hiking 40:00 [1] 2.0 mi (20:00 / mi)

Taka loop plus a little extra.

Elliptical 30:00 [2]

WU and CD on elliptical.

Stairmaster 30:00 [4]

~90 steps per min.

Sunday Feb 19, 2012 #

Running 2:10:00 [2] 10.0 mi (13:00 / mi) +1200ft 11:40 / mi
shoes: Badrock Orange #3

Elk Meadow with Holly. We had "llama drama"...some guy was walking his llama and the dogs went nuts. Mileage and elevation are estimates. My legs were pretty tired at the start but felt much better by the end.

Saturday Feb 18, 2012 #

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

Taka loop.

Backcountry ski touring/skijoring 3:30:00 [2] 11.0 mi (19:05 / mi) +2675ft 15:31 / mi

Beaver Res loop. Snow conditions and weather were great today.

Friday Feb 17, 2012 #

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

Taka loop

Running 50:00 [2] 3.5 mi (14:17 / mi) +570ft 12:23 / mi
shoes: Badrock Orange #3

Sisters/Coneflower loop with Ralph. He wasn't feeling great, so there were a lot of walk breaks.

Strength 40:00 [3]

3x10 one leg squats
3x30 hops
30 ea side to side and front/back hops
10x10 sec hip raises
10x10 sec clams
2x20 pushups
20 ea in and outs, bicycles, crunchy frog
40 side touches
2x1 min plank
1 min ea side plank

Thursday Feb 16, 2012 #

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

Taka loop. Cold this morning.

Elliptical 30:00 [3]

15 min WU, then min easy/min hard for 15 min.

Stairmaster 30:00 [3]

15 min of 1 min easy/1 min hard, then 15 min CD.

Wednesday Feb 15, 2012 #

Running 1:00:00 [2] 4.5 mi (13:20 / mi) +833ft 11:21 / mi
shoes: Badrock Orange #3

Sisters/Mountain Muhly loop with Ralph.

Strength 40:00 [3]

2x10 calf raises
2x30 hops
30 ea side and front/back hops
3x10 one leg squats
20,18 pushups
10x10 sec hip raises
10x10 sec clams
100 crunches
2x1 min plank
1 min ea side plank

Tuesday Feb 14, 2012 #

Elliptical 1:00:00 [3]

Alternated 10 min easy with 10 min somewhat hard.

Stairmaster 30:00 [3]

Same as elliptical.

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

Taka loop

Monday Feb 13, 2012 #

Hiking 1:00:00 [1] 3.0 mi (20:00 / mi)

Taka loop x2

Sunday Feb 12, 2012 #

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

Taka loop.

Running 2:30:00 [2] 14.0 mi (10:43 / mi)
shoes: Badrock Orange #3

Highline. Snow was all chopped up and refrozen, which made the footing tricky and slowed us down.

Strength 40:00 [3]

3x10 one leg squats
2x10 one leg calf raises
2 sets 10x10 sec hip raises
22,20 pushups
2 sets 10x10 sec clams
20 ea in and outs, bicycles, crunchy frog
40 side touches
2x1 min plank
1 min ea side plank

Saturday Feb 11, 2012 #

Backcountry ski touring/skijoring 4:00:00 [2]

Abyss Lake trail with Ralph, Holly, and Phil. Not very much snow, but it was still an awesome day to be out! Beautiful weather - it was balmy for our lunch break at 11,000 feet.

Friday Feb 10, 2012 #

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

Taka loop.

Hiking 55:00 [1] 2.5 mi (22:00 / mi)

Sisters loop.

Thursday Feb 9, 2012 #

Elliptical 1:00:00 [3]

15 min WU, then 30 min moderately hard. 5 min CD, then finished the CD on the treadmill.

Walking 13:20 [1] 1.0 mi (13:20 / mi)
shoes: Mizuno Wave

Flat fast walk on the TM to see how it felt on my foot.

Strength 20:00 [3]

3x10 one leg squats
2x10 one leg calf raises
22, 20 pushups
10x10 sec clams
10x10 sec hip raises

Wednesday Feb 8, 2012 #

Bike trainer 1:00:00 [2]

Tuesday Feb 7, 2012 #

Elliptical 1:00:00 [3]

Easy w/ one min hard every 5 min

Monday Feb 6, 2012 #

Elliptical 45:00 [2]

Sunday Feb 5, 2012 #

Hiking 35:00 [2] 1.5 mi (23:20 / mi)

Taka loop.

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

Backcountry ski touring/skijoring 45:00 [2]

Strength 30:00 [3]

3x10 one leg squats
2x10 one leg calf raises
10x10 sec clams ea side
10x10 sec hip raises ea side
22,20 pushups
100 crunches
2x1 min plank
1 min ea side plank

Saturday Feb 4, 2012 #

Hiking 40:00 [2] 1.5 mi (26:40 / mi)

Taka loop in deep snow.

Backcountry ski touring/skijoring 4:00:00 [2]

Alderfer from the house. No idea on the mileage, since we were bushwhacking a lot of the way...

Friday Feb 3, 2012 #

Hiking 45:00 [2] 1.5 mi (30:00 / mi)

Taka loop - slow going in the deep snow! Up past my knees and over some of the dogs' backs.

Backcountry ski touring/skijoring 30:00 [2] 2.0 mi (15:00 / mi)

Alderfer from the house. Great snow conditions. We wanted to go longer, but it was so deep the dogs were having trouble on the trails we hadn't walked on earlier that morning. Saw a small herd of elk.

Bike trainer 45:00 [2]

Thursday Feb 2, 2012 #

Strength 35:00 [3]

2x10 one leg calf raises
20,22 pushups
3x10 one leg squats
2 sets of 10x10 sec hip raises ea side
2 sets of 10x10 sec clams ea side
20 ea in and outs, bicycles, crunchy frog
40 side touches
2x1 min plank
1 min ea side plank

Hiking 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Mizuno Wave

Just a quick walk with the dogs.

Wednesday Feb 1, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Mizuno Wave

Taka loop

Hiking 1:00:00 [1] 3.0 mi (20:00 / mi)

Sisters loop plus Brother's lookout.

Elliptical 48:00 [3]

15 min WU, then 18 min moderately hard. Moved to the stairmaster, then back to the elliptical for 15 min CD.

Stairmaster 12:00 [4]

Moderately hard.

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