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Training Log Archive: lpyle

In the 30 days ending Apr 30, 2014:

activity	#	time	miles		km		+ft
Running	22	31:01:11	180.2		290.0		11821
Hiking	27	22:55:00	74.5	(18:27)	119.9	(11:28)
Climbing	3	10:30:00
Strength	12	7:30:00
Hike with pack	2	2:15:00	2.0		3.22
Uphill walk	3	2:05:00	8.9	(14:03)	14.32	(8:44)
Yoga	3	1:50:00
Total	30	78:06:11	265.6		427.44		11821

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Wednesday Apr 30, 2014 #

Hiking 1:20:00 [1] 4.5 mi (17:47 / mi)
shoes: Montrail Rockridge #5

Running 30:00 [2] 3.0 mi (10:00 / mi) +400ft 8:53 / mi
shoes: NB 1210 #2

Easy run plus 4x15 strides

Strength 35:00 [3]

Upper body

Tuesday Apr 29, 2014 #

Running 45:00 [2] 4.4 mi (10:14 / mi) +400ft 9:25 / mi
shoes: Saucony Guide pink & purple

Monday Apr 28, 2014 #

Hiking 2:20:00 [1] 9.0 mi (15:33 / mi)
shoes: Montrail Rockridge #5

Running 1:30:00 [2] 9.1 mi (9:53 / mi) +750ft 9:10 / mi
shoes: Saucony Guide pink & purple

Easy run with Holly on the Evergreen bike path. Not really flat but we kept a steady pace. Felt pretty good. Used my handheld to get used to it for the race.

Strength 45:00 [3]

Lower body

Sunday Apr 27, 2014 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Running 1:30:00 [2] 7.7 mi (11:41 / mi) +1600ft 9:46 / mi
shoes: NB 1210 #2

Easy trail run, felt a little tired so walked some of the hills.

Saturday Apr 26, 2014 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Running 45:00 [2] 4.4 mi (10:14 / mi) +450ft 9:19 / mi
shoes: NB 1210 #2

Easy run

Hike with pack 1:30:00 [3]
shoes: Montrail Rockridge #5

Climbing 4:00:00 [3]

Strength 25:00 [3]

Core

Friday Apr 25, 2014 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Uphill walk 45:00 [3] 3.2 mi (14:04 / mi)
shoes: Saucony Guide #2

5 min flat, 35 min 10%, 5 min flat

Thursday Apr 24, 2014 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Running 1:05:00 [3] 7.1 mi (9:09 / mi)
shoes: Saucony Guide #2

MP run on the TM. An hour at 8:49, walked 5 min for CD. Felt OK.

Wednesday Apr 23, 2014 #

Hiking 1:20:00 [1] 4.5 mi (17:47 / mi)
shoes: Montrail Rockridge #5

Tuesday Apr 22, 2014 #

Running 1:30:00 [5] 9.8 mi (9:11 / mi)
shoes: Saucony Guide #2

15 min WU, then 3x2 miles @ 8:13 with 5 min easy (I mixed walking and jogging) in between. This was really hard...I had to walk for a minute or two during the last one, then regrouped and finished it. About 15 min CD.

Monday Apr 21, 2014 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Climbing 4:30:00 [3]

East Colfax in Clear Creek with Ralph and Mike.

Running 58:00 [2] 5.5 mi (10:33 / mi)
shoes: NB 1210 #2

Very easy

Sunday Apr 20, 2014 #

Hiking 3:00:00 [2] 10.5 mi (17:09 / mi)
shoes: NB 1210 #2

Elephant Butte. Nice spring day - the frogs are calling and the pasque flowers are up. I passed Brandy Erholtz on the way up the hill. She was carrying her baby and hiking with her parents from Minnesota (that's the only way I'm going to pass her!).

Strength 45:00 [3]

Lower body

Saturday Apr 19, 2014 #

Running 3:30:00 [2] 21.2 mi (9:54 / mi) +1335ft 9:21 / mi
shoes: Saucony Guide #2

Long run on bike path with the A-team. Walked for a minute every 3-4 miles, which I think helped, at least mentally! Got a little warm toward the end and I had to take electrolytes for the first time this year. Legs were tired from yesterday's workout.

Hiking 50:00 [1] 3.0 mi (16:40 / mi)
shoes: Montrail Rockridge #5

Strength 45:00 [3]

Upper body

Friday Apr 18, 2014 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Running 1:15:00 [4] 7.3 mi (10:16 / mi)
shoes: Saucony Guide #2

Hill cruise intervals on TM. 15 min WU, then 10 min intervals with 5 min easy in between. First one at 4% and 9:20, second at 6% and 9:50, and third at 8% and 10:20. First one felt OK, last two were hard. Had to slow them down a bit halfway through each and had to walk a minute or two in between the second and third interval. 15 min CD and 5 min walking.

Thursday Apr 17, 2014 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Running 1:08:00 [2] 6.5 mi (10:28 / mi) +700ft 9:30 / mi

Easy run. Several elk-related detours.

Yoga 30:00 [3]

Legs are a little tight and sore after the Yasso 800s.

Wednesday Apr 16, 2014 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Tuesday Apr 15, 2014 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Running 1:35:00 [4] 9.7 mi (9:48 / mi)
shoes: Saucony Guide #2

Yasso 800s. 15 min WU then 10x800 at 7:30 (3:45 each). 3 min walking in between. About 15 min CD. Tough workout!

Monday Apr 14, 2014 #

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

Running 3:30:00 [2] 18.0 mi (11:40 / mi) +1200ft 10:58 / mi
shoes: NB 1210 #2

Long run with Holly at Centennial Cone. Felt good, at the end felt like I could have kept going much longer...guess that's good since I have a hard workout tomorrow.

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: NB 1210 #2

Strength 40:00 [3]

Upper body

Sunday Apr 13, 2014 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Wet snow

Running 58:00 [2] 5.5 mi (10:33 / mi) +900ft 9:08 / mi
shoes: NB 1210 #2

Easy run with Ralph

Yoga 40:00 [3]

Saturday Apr 12, 2014 #

Hiking 1:20:00 [1] 4.5 mi (17:47 / mi)
shoes: Montrail Rockridge #5

Climbing 2:00:00 [3]

Got a couple routes in before it started sprinkling. It was fun to do some steeper routes.

Hike with pack 45:00 [3] 2.0 mi (22:30 / mi)
shoes: Montrail Rockridge #5

Strength 50:00 [3]

Lower body

Friday Apr 11, 2014 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Uphill walk 40:00 [3] 2.9 mi (13:48 / mi)
shoes: Saucony Guide #2

5 min flat, 30 min 10% @ 4.2 mph, 5 min flat

Strength 20:00 [3]

Core

Thursday Apr 10, 2014 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Running 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: NB 1210 #2

About 25 min WU (longer to get to the best hill for intervals), then 8x1 min uphill, easy jog back down and a couple minutes rest in between. Then ran easy back home. Time doesn't include rests, mileage is a guess.

Wednesday Apr 9, 2014 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Running 57:00 [2] 5.5 mi (10:22 / mi) +850ft 9:02 / mi
shoes: NB 1210 #2

Easy run. The spring beauties are up!

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: NB 1210 #2

Yoga 40:00 [3]

Tuesday Apr 8, 2014 #

Hiking 20:00 [2] 1.0 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Not as sore today compared to after the last bike path run.

Uphill walk 40:00 [3] 2.8 mi (14:17 / mi)
shoes: Saucony Guide #2

Uphill walk on TM. 5 min flat, 30 min 10% @ 4.1 mph, 5 min flat

Strength 20:00 [3]

Upper body

Monday Apr 7, 2014 #

Hiking 1:10:00 [1] 4.0 mi (17:30 / mi)
shoes: Montrail Rockridge #5

Running 2:33:00 [3] 16.1 mi (9:30 / mi) +1085ft 8:56 / mi
shoes: Saucony Guide #2

Long run on the bike path with Holly. First and last 20 min at tempo pace (although the last 20 min was tempo effort but slower since it was uphill and into a ~20 mph headwind).

Strength 45:00 [3]

Lower body

Sunday Apr 6, 2014 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Running 1:11:00 [3] 7.5 mi (9:28 / mi) +700ft 8:42 / mi

Unstructured fartlek. Switched the order of the runs around a bit this week because of the burro training session and will do the long run tomorrow.

Running 30:00 [2]
shoes: Montrail Rockridge #5

Training session with the burros. Actually got to run with them.

Saturday Apr 5, 2014 #

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

Running 1:05:00 [2] 5.8 mi (11:12 / mi) +850ft 9:50 / mi
shoes: NB 1210 #2

Easy run with Ralph. Snow was pretty chopped up so we had to walk some sections.

Hiking 45:00 [1] 2.0 mi (22:30 / mi)
shoes: Montrail Rockridge #5

Strength 30:00 [3]

Core

Friday Apr 4, 2014 #

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

Feeling like I'm coming down with something...ugh

Running 1:15:00 [3] 7.8 mi (9:37 / mi)
shoes: Saucony Guide #2

MP half and half on TM. 5 min WU, 30 min @ 8:49 (increased the speed to 8:42 the last few minutes), 30 min @ 9:50 and 4%, 5 min CD and 5 min walking. Felt better in the afternoon than this morning and the workout went pretty well.

Thursday Apr 3, 2014 #

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

6" new snow

C • AWESOME!!!!! 3

Wednesday Apr 2, 2014 #

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

Running 1:00:00 [2] 5.9 mi (10:10 / mi) +600ft 9:17 / mi
shoes: NB 1210 #2

Easy run

Tuesday Apr 1, 2014 #

Running 1:01:11 [4] 6.4 mi (9:34 / mi)
shoes: Saucony Guide #2

15 min WU, then 4x1 mile intervals. First 0.75 mile of each @ 8:13 and last 0.25 @ 7:53 (couldn't quite do 7:30 today). 3 min walking in between. Only had time for about a 5 min CD.

Strength 50:00 [3]

Lower body

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