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Training Log Archive: lpyle

In the 31 days ending Jan 31, 2010:

activity # timemileskm+ft
  Running20 38:40:00 123.27 198.38 7432
  Walking15 20:00:00 39.3 63.25
  Climbing5 11:30:00
  Strength12 7:20:00
  Hike with pack5 5:30:00 8.0 12.88 3532
  Downhill skiing1 5:00:00
  Backcountry ski touring/skijoring1 4:30:00 16.0(16:52) 25.75(10:29) 1534
  Bike trainer2 2:00:00
  Total31 94:30:00 186.57 300.25 12498

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Sunday Jan 31, 2010 #

Running 1:00:00 [3] 6.0 mi (10:00 / mi)

Minute on/minute off hill workout on treadmill. 10:00 pace. 15 minutes flat running to warm up, then alternating one minute at 5% incline with one minute flat. 15 minutes flat running to cool down. Felt good! It is amazing how fast an hour on the treadmill can go by when you vary the incline or the pace...

Strength 1:00:00 [3]

Strength 1:00:00
Lower body
3x10 2 leg squats (125 lbs)
3x10 calf raises (125 lbs)
10 each side one leg stand on balance ball
3x10 1 leg squat (5 lbs)
3x10 plie squats (125 lbs)
3x10 step back lunges
3x10 1 leg hamstring curl (12 lbs)
3x10 2 leg quad extension (60 lbs)
3x10 1 leg quad extension (55 lbs)
3x10 bent leg raise (10 lbs)
hip circles 4 sets each side (20 forward, 20 backward)

Saturday Jan 30, 2010 #

Backcountry ski touring/skijoring 4:30:00 [3] 16.0 mi (16:52 / mi) +1534ft 15:28 / mi

Ski on Rollins Pass road with the dogs. Some hiking because of bad snow conditions.

Friday Jan 29, 2010 #

Running long 2:30:00 [2] 14.0 mi (10:43 / mi)

Springlike run on the Cherry Creek path. Legs felt fairly tired.

Walking 20:00 [1] 1.0 mi (20:00 / mi)

Thursday Jan 28, 2010 #

Running long 2:30:00 [3] 13.0 mi (11:32 / mi) +2000ft 10:04 / mi

Foggy, snowy, long run at Green Mountain (hilly trails). Walked some of the steeper hills. Ate 1 gel and drank water. Felt great - easier than last week, and we did the same loop 5 minutes faster than last week even with icy trails. Made up 5 extra minutes running next to the road.

Strength 30:00 [3]

Upper body
3 sets pull-ups to failure (7,6,4 reps)
2x15 pushups
3x10 Bicep curls with dumbbells (10 lbs)
3x10 dumbbell kickbacks (10 lbs)
3x10 standing row (26 lbs)
3x10 dumbbell pullovers (26 lbs)
3x10 tricep dips (bodyweight)
3x10 Wrist/forearm curls (5 lbs) followed by forearm stretch

Wednesday Jan 27, 2010 #

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

Walking 40:00 [3] 2.8 mi (14:17 / mi)

Uphill walk on treadmill. 5 minute warm up at 4.2 mph, 0 incline. Then 30 minutes 4.2 mph at 10% incline. 5 minute cooldown, 4.2 mph, 0 incline.

Tuesday Jan 26, 2010 #

Running intervals 1:30:00 [4] 6.0 mi (15:00 / mi)

Speed workout. 15 minute warm up, then 8x1/2 mile at VO2 pace, then 15 minute cool down. Target VO2 pace is 3:55 for a half mile. Second and last laps were 3:50 per half mile, but the others were right on target. This was a crazy hard work out!!! I was really surprised (but happy!) I could keep the pace until the last lap.

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

Strength 20:00 [3]

Core
100 crunches
2x20 back raise on balance ball
40 (each side) side crunches
2x10 swiss hip extension
plank (2 min)
20 (each side) side plank with arm lift (3 lbs)

Monday Jan 25, 2010 #

Running 1:00:00 [2] 4.5 mi (13:20 / mi)

Easy 45 minute run on the South Platte plus 4 short hill sprints and form drills at Ruby Hill Park.

Climbing 1:00:00 [4]

Climbing at the gym.

Sunday Jan 24, 2010 #

Running 45:00 [2] 4.5 mi (10:00 / mi)

Easy run at Wash Park plus 4 sets of flat strides.

Strength 1:00:00 [3]

Lower body
3x10 2 leg squats (125 lbs)
3x10 calf raises (125 lbs)
10 each side one leg stand on balance ball
3x10 1 leg squat (5 lbs)
3x10 plie squats (125 lbs)
3x10 step back lunges
3x10 1 leg hamstring curl (12 lbs)
3x10 2 leg quad extension (60 lbs)
3x10 1 leg quad extension (55 lbs)
3x10 bent leg raise (10 lbs)
hip circles 4 sets each side (20 forward, 20 backward)

Saturday Jan 23, 2010 #

Hike with pack 20:00 [3] +500ft

Hike to the climbs at North Table Mountain.

Climbing 30:00 [4]

Rock climbing at North Table Mountain. Too cold to climb much...only 2 routes.

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

Running 1:07:00 [3] 7.0 mi (9:34 / mi)

Marathon pace run. 5 minute warm up, 60 minutes at 9:13, quick cool down. Felt pretty good - my legs were a little tired from yesterday, but breathing felt relaxed.

Friday Jan 22, 2010 #

Running long 2:30:00 [3] 13.0 mi (11:32 / mi) +2000ft 10:04 / mi

Long run at Green Mountain. Walked a couple of hills, legs felt pretty tired. Ate 1 gel and a tootsiepop!

Thursday Jan 21, 2010 #

Running 45:00 [3] 4.5 mi (10:00 / mi)

Easy run plus form drills and 4 hill sprints at Ruby Hill Park. Topo software says the hill is about 10% grade...this is the steepest hill I can find in Denver!

Strength 30:00 [3]

Upper body
3 sets pull-ups to failure (7,6,5 reps)
2x15 pushups
3x10 Bicep curls with dumbbells (10 lbs)
3x10 dumbbell kickbacks (10 lbs)
3x10 standing row (26 lbs)
3x10 dumbbell pullovers (26 lbs)
3x10 tricep dips (bodyweight)
3x10 Wrist/forearm curls (5 lbs) followed by forearm stretch

Wednesday Jan 20, 2010 #

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

Running 1:00:00 [3] 5.92 mi (10:08 / mi)

60 minutes on treadmill at 10:10 pace. Every 1/2 mile set incline to 5% for 1 minute. Felt good! Easy pace feels very good after lowering the incline.
C • hills on TM 1

Tuesday Jan 19, 2010 #

Walking 30:00 [3] 2.0 mi (15:00 / mi)

Uphill walk on treadmill at 10% incline, 4 mph. Felt a little easier than last week.
C • walk workout 1

Strength 20:00 [3]

Core
100 crunches
2x20 back raise on balance ball
40 (each side) side crunches
2x10 swiss hip extension
plank (2 min)
20 (each side) side plank with arm lift (3 lbs)

Monday Jan 18, 2010 #

Hike with pack 4:00:00 [3] 8.0 mi (30:00 / mi) +2032ft 24:11 / mi

Hike/snowshoe on Boreas Pass Rd.

Sunday Jan 17, 2010 #

Running long 3:00:00 [3] 14.0 mi (12:51 / mi) +3000ft 10:41 / mi

Green Mountain loop plus Zorro Trail/Dakota Ridge. Very slow due to incredibly slippery mud, rocky trail on Dakota Ridge, and some long hills. Hiked two of the longer hills to keep it easy effort. Ate 1 gel, an orange, PB sandwich right after. Drank water.

Saturday Jan 16, 2010 #

Hike with pack 30:00 [3]

Hike to and from climbing at Turkey Rocks.

Climbing 4:00:00 [4]

Offwidth practice at Turkey Rocks, 4 routes.

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

Easy pace with form drills.

Friday Jan 15, 2010 #

Running 1:05:00 [4] 6.75 mi (9:38 / mi)

Easy pace plus 5x1:30 surges at 7:47

Hike with pack 20:00 [4] +500ft

Hike to the climbs at North Table Mountain.

Climbing 3:00:00 [4]

Climbing at North Table Mountain. 5 routes.

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

Strength 1:00:00 [3]

Lower body
3x10 2 leg squats (125 lbs)
3x10 calf raises (125 lbs)
10 each side one leg stand on balance ball
3x10 1 leg squat (5 lbs)
3x10 plie squats (125 lbs)
3x10 step back lunges
3x10 1 leg hamstring curl (12 lbs)
3x10 2 leg quad extension (60 lbs)
3x10 1 leg quad extension (55 lbs)
3x10 bent leg raise (10 lbs)
hip circles 4 sets each side (20 forward, 20 backward)

Thursday Jan 14, 2010 #

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

Feeling like I might be coming down with something. i'm going to take it easy today.

Wednesday Jan 13, 2010 #

Running 50:00 [2] 5.0 mi (10:00 / mi)

Easy run around Wash Park plus 4 sets of flat strides.

Strength 30:00 [3]

Upper body
3 sets pull-ups to failure (7,5,4 reps)
15,12 pushups
3x10 Bicep curls with dumbbells (10 lbs)
3x10 dumbbell kickbacks (10 lbs)
3x10 standing row (26 lbs)
3x10 dumbbell pullovers (26 lbs)
3x10 tricep dips (bodyweight)
3x10 Wrist/forearm curls (5 lbs) followed by forearm stretch

Tuesday Jan 12, 2010 #

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

Running tempo 40:00 [4] 4.1 mi (9:45 / mi)

Tempo run
15 minutes at 10:20 pace (my treadmill doesn't do 10:15!)
15 minutes at 8:30
10 minutes at 10:20
Felt hard, but I wasn't doubled over at the end. :)
Hard when transitioning to the easy pace after the tempo pace - I wanted to walk, but didn't.
Didn't do strides before starting tempo pace - I'm not sure how to do this on the treadmill.
Also checked stride rate: 172/min
C • first workout 1

Monday Jan 11, 2010 #

Walking 30:00 [3] 2.0 mi (15:00 / mi)

Uphill walk on treadmill. 10% incline, 4 mph, for 30 min. Felt good although my legs are a little tired from yesterday's long run.

Strength 20:00 [3]

Core
100 crunches
2x20 back raise on balance ball
40 (each side) side crunches
2x10 swiss hip extension
plank (2 min)
20 (each side) side plank with arm lift (3 lbs)

Sunday Jan 10, 2010 #

Running long 8:00:00 [2]

Long run. 5 hours on South Platte Trail and Columbine Trail to Chatfield. 3 hours on Cherry Creek Trail. Drank water (3/4 Camelback) and ate 1 gel and 1 PB sandwich. Feet hurt! I think I need new shoes.

Saturday Jan 9, 2010 #

Hike with pack 20:00 [4] +500ft

Hike from parking lot to base of climbs at North Table Mountain.

Climbing 3:00:00 [4]

Rock climbing at North Table Mountain. 5 routes.

Walking 1:30:00 [1]

Running 28:00 [3] 3.0 mi (9:20 / mi)

3 mile treadmill run
warm up 1/2 mile at 10:00 pace
1 mile at 8:30
1/4 mile at 10:00
1/2 mile at 8:30
1/4 mile at 10:00
1/4 mile at 8:30
1/4 mile at 10:00

Friday Jan 8, 2010 #

Walking 1:30:00 [1]

Bike trainer 1:00:00 [3]

Thursday Jan 7, 2010 #

Running 45:00 [2] 4.5 mi (10:00 / mi)

Wash Park loop.
C • Hi - test comment 2

Strength 1:00:00 [3]

Lower body
3x10 2 leg squats (125 lbs)
3x10 calf raises (125 lbs)
10 each side one leg stand on balance ball
3x10 1 leg squat (5 lbs)
3x10 plie squats (125 lbs)
3x10 step back lunges
3x10 1 leg hamstring curl (12 lbs)
3x10 2 leg quad extension (60 lbs)
3x10 1 leg quad extension (55 lbs)
3x10 bent leg raise (10 lbs)
hip circles 4 sets each side (20 forward, 20 backward)

Wednesday Jan 6, 2010 #

Walking 1:30:00 [1]

Tired today.

Tuesday Jan 5, 2010 #

Running 45:00 [2] 4.5 mi (10:00 / mi) +432ft 9:10 / mi

Easy run around Wash Park. Pace around 10:00. A little slushy and slippery.

Strength 30:00 [3]

Upper body
3 sets pull-ups to failure (6,5,4 reps)
2x12 pushups
3x10 Bicep curls with dumbbells (10 lbs)
3x10 dumbbell kickbacks (10 lbs)
3x10 standing row (26 lbs)
3x10 dumbbell pullovers (26 lbs)
3x10 tricep dips (bodyweight)
3x10 Wrist/forearm curls (5 lbs) followed by forearm stretch

Monday Jan 4, 2010 #

Walking 1:30:00 [1]

Strength 20:00 [3]

Core
100 crunches
2x20 back raise on balance ball
40 (each side) side crunches
2x10 swiss hip extension
plank (2 min)
20 (each side) side plank with arm lift (3 lbs)

Sunday Jan 3, 2010 #

Running long 8:00:00 [2]

One loop around Wash Park plus Cherry Creek Trail to Parker Rd south of reservoir and back.

Saturday Jan 2, 2010 #

Bike trainer 1:00:00 [3]

Walking 1:30:00 [1]

Friday Jan 1, 2010 #

Downhill skiing 5:00:00 [3]

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