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Training Log Archive: lpyle

In the 30 days ending Nov 30, 2012:

activity	#	time	miles		km		+ft
Hiking	29	46:45:00	136.0	(20:38)	218.87	(12:49)	6850
Running	22	30:06:00	171.0	(10:34)	275.2	(6:34)	14761
Strength	15	7:05:00
Climbing	2	2:15:00
Yoga	1	40:00
Total	30	86:51:00	307.0		494.06		21611

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Friday Nov 30, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #2

Running 2:00:00 [2] 11.0 mi (10:55 / mi) +1200ft 9:53 / mi
shoes: Rockridge purple #2

With Holly at Centennial Cone. Pretty warm out - good practice for Arizona next week! Felt good, like I could have gone a lot longer today.

Hiking 1:10:00 [1] 4.0 mi (17:30 / mi)
shoes: Rockridge purple #2

Strength 25:00 [3]

Upper body

Thursday Nov 29, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #2

Strength 20:00 [3]

Core and upper body

Running 1:00:00 [4] 5.8 mi (10:21 / mi)
shoes: Fastwitch

Hill cruise intervals on TM. 15 min WU, then 4x5 min at 10:10 and 6%. Easy 2 min in between (mixed walking and jogging). 15 min CD, then finished with a few minutes walking.

Wednesday Nov 28, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #2

Hiking 1:00:00 [1] 3.0 mi (20:00 / mi)
shoes: Rockridge purple #2

Running 55:00 [2] 5.5 mi (10:00 / mi) +450ft 9:17 / mi
shoes: Rockridge purple #2

Easy flatter run to the lake plus a few strides.

Strength 25:00 [3]

Core

Tuesday Nov 27, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #2

Hiking 1:10:00 [1] 4.0 mi (17:30 / mi)
shoes: Rockridge purple #2

Running 1:24:00 [3] 9.0 mi (9:20 / mi)
shoes: Saucony Guide

Alternating miles of easy and marathon pace.

Strength 40:00 [3]

Lower body

Monday Nov 26, 2012 #

Hiking 1:10:00 [1] 4.0 mi (17:30 / mi)
shoes: Rockridge purple #2

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #2

Sunday Nov 25, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #2

Hiking 3:45:00 [3] 8.5 mi (26:28 / mi) +2100ft 21:27 / mi
shoes: Kayland Zephyr

Hike up Peerless Mountain with Holly. We planned to do Horseshoe, but when we got to the saddle between the two peaks, the wind gusts were almost strong enough to blow us over. Peerless was just a couple hundred feet up from the saddle, versus almost another mile for Horseshoe, so we did the closer peak and then got down. Legs were pretty tired, but a fun day.

Strength 25:00 [3]

Upper body

Saturday Nov 24, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #2

Running 3:05:00 [2] 19.5 mi (9:29 / mi) +750ft 9:09 / mi
shoes: Rockridge purple #2

Long run with Holly on her birthday on Highline trail. Progression run with each hour a bit faster. I think the first hour we started out faster than 100M pace since we felt good and the dogs were raring to go...it was hard to slow down.

Friday Nov 23, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #2

Hiking 1:10:00 [1] 4.0 mi (17:30 / mi)
shoes: Rockridge purple #2

Running 1:05:00 [3] 6.8 mi (9:34 / mi)
shoes: Fastwitch

Ladder workout on TM. 15 min WU, then 10 min @ 8:41, 7 min @ 8:27, 5 min @ 8:13, and 2 min @ 7:53. 2 min easy jog between each. 15 min CD and 5 min walking.

Thursday Nov 22, 2012 #

Hiking 1:00:00 [1] 3.0 mi (20:00 / mi)
shoes: Rockridge purple #2

Climbing 1:30:00 [3]

The non-eggs

Running 55:00 [2] 5.5 mi (10:00 / mi) +450ft 9:17 / mi
shoes: Rockridge purple #2

Easy flattish run around the lake.

Strength 25:00 [3]

core

Yoga 40:00 [3]

Wednesday Nov 21, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #2

Woke up this morning with a little bit of hip pain. Not nearly as bad as last week, but it's there. I've been stretching my hips every day since it started and will start some easy hip exercises today.

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #2

Strength 40:00 [3]

Lower body. Hip feels good after some strengthening exercises, stretches, foam rolling and the hot tub!

Tuesday Nov 20, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #2

Running 50:00 [2] 5.0 mi (10:00 / mi) +500ft 9:08 / mi
shoes: Rockridge purple #2

Easy run with Holly. Focused on running easy uphill, taking baby steps. 10x10 sec hill sprints after.

Hiking 1:00:00 [1] 3.0 mi (20:00 / mi)
shoes: Rockridge purple #2

Monday Nov 19, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #2

Running 1:25:00 [4] 7.0 mi (12:09 / mi)
shoes: Rockridge purple #2

Hill intervals. WU by running to the hill, then 8x3:00 hard uphill. Ran down easy and took 30 sec rest before the next. Then ran home for CD. Mileage is a guess.

Sunday Nov 18, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #2

Hiking 2:15:00 [1] 5.0 mi (27:00 / mi)

Hiking around Alderfer looking for rocks.

Climbing 45:00 [3]

Bouldering - Gilligan's Island and Pirate's Cove

Hiking 1:10:00 [1] 4.0 mi (17:30 / mi)
shoes: Rockridge purple #2

Dog hike. Legs are pretty tired from yesterday's run...I am thinking about doing the hill intervals tomorrow instead of this afternoon as I originally planned.

Running 42:00 [2] 4.0 mi (10:30 / mi) +450ft 9:29 / mi
shoes: Rockridge purple #2

Easy run...will do the hill intervals tomorrow morning.

Saturday Nov 17, 2012 #

Running 3:10:00 [2] 14.0 mi (13:34 / mi) +3010ft 11:17 / mi
shoes: Rockridge purple #2

Long run with Holly at White Ranch. Nice day. Ran some of the hills but didn't push too hard because I was a little worried about my hip, but had no pain at all so I think whatever it is, it's gone.

Strength 25:00 [3]

Core

Friday Nov 16, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #2

Hip is better but not completely pain free.

Running 42:00 [2] 4.0 mi (10:30 / mi) +450ft 9:29 / mi
shoes: Rockridge purple #2

Easy run just to test out the hip. After a couple of minutes, no pain at all. As long as it doesn't tighten up later today, I think I'll be fine doing the 3 hour run tomorrow.

Hiking 1:00:00 [1] 3.0 mi (20:00 / mi)
shoes: Rockridge purple #2

Hip feels fine. :)

Strength 30:00 [3]

Upper body

Thursday Nov 15, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #2

Note

Was going to do VO2 max workout today, but something is up with my hip...it was fine yesterday and on the walk this morning, but I got up from working at the computer late this morning and it started hurting so bad I could barely walk. A little better this afternoon, but probably not a good idea to run.

Wednesday Nov 14, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #2

Hiking 1:10:00 [1] 4.0 mi (17:30 / mi)
shoes: Rockridge purple #2

Running 51:00 [2] 5.0 mi (10:12 / mi) +500ft 9:19 / mi
shoes: Rockridge purple #2

Easy run plus a few strides

Tuesday Nov 13, 2012 #

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

Hiking 1:10:00 [1] 4.0 mi (17:30 / mi)
shoes: Rockridge purple #2

Running 1:05:00 [4] 6.9 mi (9:25 / mi)
shoes: Fastwitch

Min on/min off on TM. 15 min WU, then 1 min at 7:20 alternating with 1 min at 9:20. This was hard...had to slow it down partway through...finished the last 20 min or so at 7:40/9:40. Still hard. 15 min CD and 5 min walking.

Strength 35:00 [3]

Lower body

Monday Nov 12, 2012 #

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

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

Sunday Nov 11, 2012 #

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

Hiking 3:40:00 [2] 10.5 mi (20:57 / mi) +2200ft 17:29 / mi
shoes: Kayland Zephyr

Cold hike up Bergen Peak.

Strength 25:00 [3]

Core

Saturday Nov 10, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #2

Running 53:00 [2] 5.3 mi (10:00 / mi) +1000ft 8:29 / mi
shoes: Rockridge purple #2

Easy run with Ralph and huskies.

Hiking 1:00:00 [1] 3.0 mi (20:00 / mi)
shoes: Rockridge purple #2

Friday Nov 9, 2012 #

Running 3:00:00 [2] 15.0 mi (12:00 / mi) +2000ft 10:39 / mi
shoes: Rockridge purple #2

Long run at Centennial Cone with Holly. Nice morning - took it easy, and felt pretty good.

Hiking 1:10:00 [1] 4.0 mi (17:30 / mi)
shoes: Rockridge purple #2

Thursday Nov 8, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #2

Running 1:00:00 [5] 6.2 mi (9:41 / mi)
shoes: Fastwitch

Decided to do the time trial on the TM today, since Holly and I are planning to do the long run tomorrow before she leaves for Mexico on Saturday. 15 min WU, then some strides. Did 3 miles in 25:20, then CD for 12 min and 5 min walking. I'm pretty happy with how this went - I would definitely like it to have been faster, but considering that my 5K PR is only about 5 seconds faster, I'm OK with it. Granted the 5K is a little longer, but it was also at 5200' instead of 7500'.

Wednesday Nov 7, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #2

Hiking 1:15:00 [1] 4.0 mi (18:45 / mi)
shoes: Rockridge purple #2

Running 41:00 [2] 4.0 mi (10:15 / mi) +450ft 9:16 / mi
shoes: Rockridge purple #2

Easy run with Athena.

Strength 30:00 [3]

Upper body

Tuesday Nov 6, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #2

Running 49:00 [3] 5.3 mi (9:15 / mi) +1000ft 7:51 / mi
shoes: Rockridge purple #2

Easy run with 8x1:30 surges at 5K pace. Felt good. This is the fastest I've ever run this loop!

Hiking 1:00:00 [1] 3.0 mi (20:00 / mi)
shoes: Rockridge purple #2

Strength 35:00 [3]

Lower body

Monday Nov 5, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #2

Hiking 1:15:00 [1] 4.0 mi (18:45 / mi)
shoes: Rockridge purple #2

Sunday Nov 4, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #2

Hiking 3:15:00 [2] 6.0 mi (32:30 / mi) +2550ft 23:10 / mi
shoes: Kayland Zephyr

Hike to Shelf Lake in Mt. Evans Wilderness. Another one of those days where it was nice at the TH, but cold and windy above treeline. The wind almost knocked me over a couple of times. Short but steep hike, very pretty valley. Legs were tired.

Saturday Nov 3, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #1

Running 2:30:00 [3] 14.5 mi (10:21 / mi) +2100ft 9:06 / mi
shoes: Rockridge purple #2

Long run in Alderfer, plus Dedisse and Pioneer trails. Easy pace except for 3x1 mile tempo at the beginning and again at the end. I'm sure it wasn't really tempo pace because of the hills, but I tried to keep it at tempo effort. Legs felt heavy and tired at the start but felt better after a while.

Strength 25:00 [3]

Upper body

Friday Nov 2, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #1

Running 36:00 [2] 3.5 mi (10:17 / mi) +450ft 9:10 / mi
shoes: Rockridge purple #1

Wanted to get a couple of the dogs out for a run, since they were crazy, so I decided to do a short run outside as the warm up for the hill cruise intervals.

Running 55:00 [4] 5.0 mi (11:00 / mi)
shoes: Fastwitch

Immediately hopped on the TM to do the hill cruise intervals. 5x6 min at 6%, first 4 @ 10:20, last 2 at 10:30. 2 min walking in between. 10 min CD then 5 min walking.

Hiking 1:00:00 [1] 3.0 mi (20:00 / mi)
shoes: Rockridge purple #1

Thursday Nov 1, 2012 #

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

Running 33:00 [2] 3.2 mi (10:19 / mi)
shoes: Fastwitch

Had a pretty bad headache all day today, but I wanted to try to do the hill cruise intervals. Got about 5 min through the first interval and my head was just killing me, so I put it off until tomorrow. Just jogged easy, which seemed to help the headache a bit.

Strength 20:00 [3]

Core

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