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Training Log Archive: lpyle

In the 31 days ending Jan 31, 2011:

activity # timemileskm+ft
  Running19 29:35:00 177.32(10:01) 285.37(6:13) 7850
  Walking21 21:20:00 64.5(19:51) 103.8(12:20)
  Climbing10 13:30:00
  Backcountry ski touring/skijoring3 12:45:00 29.75(25:43) 47.88(15:59) 6241
  Hiking2 6:00:00 18.0(20:00) 28.97(12:26)
  Strength9 1:48:00
  Uphill walk2 1:20:00 5.8(13:48) 9.33(8:34) 2385
  Yoga1 30:00
  Total31 86:48:00 295.37 475.35 16476

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Monday Jan 31, 2011 #

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

Sunday Jan 30, 2011 #

Running 3:00:00 [2] 18.0 mi (10:00 / mi)
shoes: NB 1225 #2

Long run on Cherry Creek. Legs are tired from skiing yesterday.

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

Running 7:00 [2] 0.72 mi (9:43 / mi)
shoes: NB 1225 #2

Started the "uphill marathon pace" run but my legs just don't have it in them today. Not happy about missing a scheduled workout this week, but it happens I guess.

Strength 10:00 [3]

200 crunches

Saturday Jan 29, 2011 #

Backcountry ski touring/skijoring 5:45:00 [3] 12.5 mi (27:36 / mi) +2930ft 22:35 / mi

Ski up Niwot Ridge. Made it all the way up to Niwot Peak this time. Snow was pretty bad - we ended up ditching the skis just below the ridge and hiking the rest of the way. Beautiful day.

Friday Jan 28, 2011 #

Running 1:20:00 [2] 7.0 mi (11:26 / mi) +1350ft 9:40 / mi
shoes: Asics Kahana

Well, I had a TM run scheduled for today, but it's 70 and sunny and I could not resist heading out to Green Mountain. I'll either do the TM run tonight or double up on Sunday with my planned long run.

Walking 1:00:00 [1] 3.5 mi (17:09 / mi)

Errands in the neighborhood

Climbing 1:15:00 [3]

Bouldering at the gym

Thursday Jan 27, 2011 #

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

Nice springlike weather.

Running 1:15:00 [4] 8.7 mi (8:37 / mi)
shoes: Fastwitch

Cruise intervals on TM. 15 min at 9:30 pace to warm up, then 5x1 mile at 7:53 with ~2 minutes easy in between. ~15 min easy CD. Felt easier than this workout has in the past.

Wednesday Jan 26, 2011 #

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

Easy run plus form drills. Feeling better, but a bit under the weather still. Will put off a harder workout until tomorrow, which means they'll all be stacked up at the end of the week. Oh well.

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

Climbing 1:30:00 [3]

Bouldering at the gym

Uphill walk 40:00 [3] 2.9 mi (13:48 / mi) +1285ft 9:43 / mi
shoes: NB 1225 #2

Uphill walk on TM. All at 4.2 mph. 3 min flat WU, then 35 min at 10% incline. 2 min flat CD.

Tuesday Jan 25, 2011 #

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

Ugh, my sore throat is back...

Strength 10:00 [3]

3x10 one leg squats
3x10 one leg lunges

Monday Jan 24, 2011 #

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

Easy mid-morning run....needed to get away from work for a little bit.

Walking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: NB 1225 #2

Climbing 1:45:00 [3]

Bouldering at the gym

Sunday Jan 23, 2011 #

Running 1:00:00 [5] 6.5 mi (9:14 / mi)
shoes: Fastwitch

Polar Bear 5K. Jogged up to Wash Park from the house, stretched, then jogged and did some strides prior to the race. This race went better than the last one...Wash Park is a great place for a race with wide roads and less crowding. A bit windy, but otherwise a great morning. And I didn't throw up at the end, although it was touch and go for a minute. I started out pretty fast - I looked down at my GPS and saw ~6 minute pace (not sure I've ever seen that!). Of course, I slowed down. Clock time was around 25:05. Jogged home to cool down. Total time and mileage is a guess.
Well, my official time was 25:12, which is odd, but maybe I looked at the clock wrong. Anyway, I was 16/247 women and 5th in my age group, so I'll take it.

Hiking 2:30:00 [2] 7.5 mi (20:00 / mi)
shoes: Brooks Cascadia

Easy hike at North Table Mtn.

Saturday Jan 22, 2011 #

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

Friday Jan 21, 2011 #

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

Easy run around the park with Ralph.

Running 1:15:00 [3] 8.25 mi (9:05 / mi)
shoes: NB 1225 #2

Alternating miles of marathon (8:40) and easy (9:30) pace on the TM. Ran out of time to finish the last easy mile.

Climbing 1:30:00 [3]

Bouldering at the gym

Thursday Jan 20, 2011 #

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

A bit of a sore throat so I'm going to take it easy today.

Wednesday Jan 19, 2011 #

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

Cold and windy!

Climbing 1:30:00 [3]

Bouldering at the gym

Running 1:00:00 [3] 6.3 mi (9:31 / mi)
shoes: NB 1225 #2

Run on TM at easy (9:30) pace with 1 min at 6% incline every 1/2 mile. Tired tonight.

Tuesday Jan 18, 2011 #

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

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

Easy run plus 4x strides

Strength 10:00 [3]

3x10 one leg squat
3x10 one leg lunge w/ balance ball

Monday Jan 17, 2011 #

Walking 1:30:00 [1] 3.5 mi (25:43 / mi)

Very slow since Ralph is still recuperating.

Uphill walk 40:00 [3] 2.9 mi (13:48 / mi) +1100ft 10:09 / mi
shoes: NB 1225 #2

Uphill walk on TM. 4.2 mph - 5 min flat WU, then 30 min at 10% incline, 5 min flat CD. Will increase the time next week. My legs are a little sore from yesterday, but otherwise felt good.

Strength 16:00 [3]

P90x ab ripper

Yoga 30:00 [1]

Sunday Jan 16, 2011 #

Running 4:15:00 [3] 17.5 mi (14:34 / mi) +6500ft 10:47 / mi
shoes: Asics Kahana

Long run. Started at Chautauqua park in Boulder, ran up Gregory Canyon, over Green, Bear, and South Boulder Peaks. Then down Shadow Canyon and back by the Mesa Trail. Trails were a combination of ice, powdery snow, and mud. Forgot how steep these trails are - a good quad pounding downhill.

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

Saturday Jan 15, 2011 #

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

Climbing 1:30:00 [3]

Bouldering at the gym

Strength 16:00 [3]

P90X ab ripper

Friday Jan 14, 2011 #

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

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

Easy run with the dogs.

Thursday Jan 13, 2011 #

Running 1:00:00 [4] 6.1 mi (9:50 / mi)
shoes: NB 1225 #2

Minute on/minute off hill workout on TM. 15 min easy WU, then 1 minute at 10:20/9% incline alternating with 1 minute flat. 15 min CD.

Wednesday Jan 12, 2011 #

Walking 1:00:00 [1] 3.5 mi (17:09 / mi)

Climbing 1:30:00 [3]

Bouldering at the gym

Running 43:00 [2] 4.5 mi (9:33 / mi)

Easy run plus form drills

Tuesday Jan 11, 2011 #

Walking 1:00:00 [1] 3.5 mi (17:09 / mi)

Running 1:00:00 [4] 6.9 mi (8:42 / mi)
shoes: Fastwitch

Tempo run on TM. 15 min WU with a few strides, then 30 min at tempo (8:00) pace. 15 min easy CD. My legs felt a little tight, but generally I felt pretty good.

Strength 10:00 [3]

3x10 one leg squats
3x10 step back lunges

Monday Jan 10, 2011 #

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

Strength 10:00 [3]

P90X ab ripper

Sunday Jan 9, 2011 #

Running 40:00 [4] 4.7 mi (8:31 / mi)
shoes: Fastwitch

Marathon simulation run. Started out on the TM. 10 min WU easy pace (9:31), then 3x1 mile at tempo (7:53) pace with 2 min easy jog in between.

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

Right after finishing the first part of the workout on the TM, ran outside easy pace.

Running 1:13:00 [4] 8.2 mi (8:54 / mi)
shoes: Fastwitch

Finished up the workout on the TM. 45 min easy (9:22-9:31), then 3x1 mile at tempo (7:53) pace. 2 min easy in between.

Saturday Jan 8, 2011 #

Backcountry ski touring/skijoring 3:30:00 [3] 8.25 mi (25:27 / mi) +1350ft 22:02 / mi

Abyss trail. Trail could use some more snow, but it was a great day. We got up to the shoulder of Mt. Bierstadt - above that point, pretty much all the snow had been blown away. Saw a moose.

Friday Jan 7, 2011 #

Hiking 3:30:00 [2] 10.5 mi (20:00 / mi)
shoes: Brooks Cascadia

Hiking at Castlewood Canyon.

Climbing 15:00 [3]

Tried to do some bouldering in Castlewood Canyon but the dogs thought it was really boring.

Thursday Jan 6, 2011 #

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

Climbing 1:15:00 [3]

Bouldering in the gym

Running 43:00 [2] 4.5 mi (9:33 / mi)
shoes: Brooks Cascadia

Easy run plus 4x10 sec hill sprints

Strength 10:00 [3]

3x10 one leg squats
3x10 step back lunges
No weight since I haven't done these in a while

Wednesday Jan 5, 2011 #

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

Easy run around Wash Park.

Running 1:15:00 [4] 7.9 mi (9:30 / mi)
shoes: Fastwitch

Intervals on TM. 15 min easy to warm up, then 7x1K intervals with ~3 min walking in between. First 5 at 7:24 per mile, last 2 at 7:19. Quick cool down. Felt great.

Tuesday Jan 4, 2011 #

Strength 16:00 [3]

P90X ab ripper

Climbing 1:30:00 [3]

Bouldering at the gym

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

Running 31:00 [2] 3.3 mi (9:24 / mi)
shoes: Brooks Cascadia

Easy run on TM plus 4x strides.

Monday Jan 3, 2011 #

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

Sunday Jan 2, 2011 #

Backcountry ski touring/skijoring 3:30:00 [2] 9.0 mi (23:20 / mi) +1961ft 19:21 / mi

Niwot Ridge again - stuck to the road this time and got a little further along the ridge, above treeline. Very cold and windy up on the ridge.

Saturday Jan 1, 2011 #

Running 4:00:00 [2] 25.0 mi (9:36 / mi)
shoes: NB 1225

Long run - originally planned to do a run on hilly trails, but the roads were still crappy and the wind chill was in the single digits so I decided to do loops from the house so I could warm up for a few minutes in between. Pretty cold, but a nice run. The couple inches of snow on the ground made it feel harder. Saw a car that had driven into Cherry Creek.

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