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Training Log Archive: lpyle

In the 31 days ending Mar 31, 2011:

activity # timemileskm+ft
  Running21 34:21:00 195.55(10:32) 314.71(6:33) 18794
  Walking21 19:05:00 57.0 91.73
  Climbing7 13:20:00
  Backcountry ski touring/skijoring2 7:15:00 25.0(17:24) 40.23(10:49) 4440
  Snowshoeing1 5:00:00 10.0(30:00) 16.09(18:38) 2600
  Hiking1 3:45:00 11.0(20:27) 17.7(12:43) 1900
  Strength7 2:05:00
  Elliptical1 45:00
  Hike with pack1 20:00 1.0(20:00) 1.61(12:26)
  Total30 85:56:00 299.55 482.08 27734
  [1-5]27 66:51:00

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Thursday Mar 31, 2011 #

Elliptical 45:00 [2]

Wednesday Mar 30, 2011 #

Running 1:00:00 [3] 6.6 mi (9:05 / mi)
shoes: NB 1225 #2

Easy run with 6x1:30 surges at 7:18 pace.

Strength 10:00 [3]

3x10 one leg squats (10 lbs)
3x10 one leg lunges (10 lbs)

Tuesday Mar 29, 2011 #

Running 45:00 [2] 4.75 mi (9:28 / mi)
shoes: NB 1225 #2

In DC for work. Easy run on TM plus form drills and 4x strides

Sunday Mar 27, 2011 #

Snowshoeing 5:00:00 [2] 10.0 mi (30:00 / mi) +2600ft 24:04 / mi

Hike/snowshoe on Hell's Hole Trail. At higher elevations, the snow was really deep and unconsolidated, so we were postholing with every step, even with snowshoes. Very tiring.

Saturday Mar 26, 2011 #

Walking 1:30:00 [0] 4.5 mi (20:00 / mi)

Climbing 1:00:00 [3]

Bouldering at the gym

Running 1:15:00 [4] 7.7 mi (9:44 / mi)
shoes: Fastwitch

Speed workout. 15 min easy WU, then 8x0.5 mile intervals with 3 min walking in between. First 7 at 7:13 pace, last one at 7:08. Quick cooldown.

Friday Mar 25, 2011 #

Running 3:00:00 [2] 19.0 mi (9:28 / mi) +738ft 9:08 / mi
shoes: Badrock

Long run on Highline. Started out easy, then tried to speed up second half. It was pretty warm, so we were limited in how fast we could speed up because the dogs were hot. Luckily, it got cloudy, so we could speed up a bit. Last 1.5 miles or so at about marathon pace.

Thursday Mar 24, 2011 #

Walking 1:30:00 [0] 4.5 mi (20:00 / mi)

Climbing 2:00:00 [3]

Bouldering at the gym
Pullups: 2x8 -35 lbs, then 4 at body weight

Running 45:00 [2] 4.75 mi (9:28 / mi)
shoes: NB 1225 #2

Easy run plus 4x short hill sprints

Wednesday Mar 23, 2011 #

Walking 1:20:00 [0] 4.0 mi (20:00 / mi)

Running 1:10:00 [2] 7.3 mi (9:35 / mi)
shoes: NB 1225 #2

Easy run plus form drills and 4x flat strides.

Tuesday Mar 22, 2011 #

Walking 1:30:00 [0] 4.5 mi (20:00 / mi)

Running 1:00:00 [3] 6.0 mi (10:00 / mi) +675ft 9:02 / mi
shoes: NB 1225 #2

Min on/min off run on TM. 15 min at 9:30 to warm up. 30 minutes of 1 min 9% alternating with 1 min flat. Started at 10:30 pace, but this felt easy so I increased it to 10:20 for the last 10 minutes. 15 min CD. Felt much better today and my ankle seemed fine. Next time I think I can start at 10:20 or maybe 10:10.

Strength 25:00 [3]

3x10 one leg squats (10 lbs)
3x10 one leg lunges (10 lbs)
P90x abs

Monday Mar 21, 2011 #

Walking 30:00 [0] 1.5 mi (20:00 / mi)

Ankle is still bothering me, so I'm taking it easy. It's such a nice day, I would like to go for a run, but I think I better not.

Sunday Mar 20, 2011 #

Climbing 3:30:00 [3]

Clear Creek - Cat Slab. Smoky due to the fire that broke out lower in the canyon!

Walking 30:00 [0] 1.5 mi (20:00 / mi)

Running 1:00:00 [4] 6.3 mi (9:31 / mi)
shoes: NB 1225 #2

Hill progression run on TM. Didn't go so well. I only got to 5%, 4%, 4%, then finished out the hour running flat. I just felt really tired for some reason. Also, this workout seemed to bother my ankle quite a bit. By the end of the hour, I felt something clicking or rubbing in my ankle and it hurt. Will ice the ankle again tonight...

Saturday Mar 19, 2011 #

Hiking 3:45:00 [2] 11.0 mi (20:27 / mi) +1900ft 17:35 / mi

Mt. Herman - very nice hike.

Friday Mar 18, 2011 #

Running 3:15:00 [2] 16.5 mi (11:49 / mi) +3821ft 9:42 / mi
shoes: Badrock

Long run at Centennial Cone. Ran all the hills. Beautiful day - I felt better than I expected.

Walking 30:00 [0] 1.5 mi (20:00 / mi)

Thursday Mar 17, 2011 #

Running 2:30:00 [2] 14.0 mi (10:43 / mi) +2000ft 9:26 / mi
shoes: Badrock

Long run at Green Mtn. Walked a few of the steeper hills.

Strength 10:00 [3]

9,9,8 assisted pullups (-35 lbs)

Wednesday Mar 16, 2011 #

Walking 1:20:00 [0] 4.0 mi (20:00 / mi)

Feeling tired today.

Running 1:00:00 [2] 6.4 mi (9:22 / mi)
shoes: NB 1225 #2

Easy run on the Platte plus 4x hill sprints

Tuesday Mar 15, 2011 #

Walking 30:00 [0] 1.5 mi (20:00 / mi)

Climbing 1:00:00 [3]

Took it pretty easy due to the ankle

Running 43:00 [1] 4.5 mi (9:33 / mi)
shoes: Badrock

Easy run plus form drills and 4x flat strides. Ankle feels OK.

Strength 25:00 [3]

3x10 one leg squats (10 lbs)
3x10 one leg lunges (10 lbs)
50 curl ups
2x1 min plank
1 min ea side plank
50 ea side bird dogs

Monday Mar 14, 2011 #

Walking 1:30:00 [0] 4.5 mi (20:00 / mi)

Ankle is sore and stiff! Will ice it again tonight.

Sunday Mar 13, 2011 #

Backcountry ski touring/skijoring 3:45:00 [2] 12.5 mi (18:00 / mi) +1975ft 15:39 / mi

Really nice ski tour along S Cottonwood Rd. Took a good fall and twisted my ankle pretty badly, so I was slow on the way out.

Saturday Mar 12, 2011 #

Event: Run through time marathon
 

Running 5:43:00 [3] 26.2 mi (13:05 / mi) +4495ft 11:16 / mi
shoes: Asics Kahana

Marathon. Felt pretty good the whole time. Started out eating a gel every 45 min - about 4 hours into it my stomach was a little queasy but as soon as I ate some potato chips I felt much better. I was a little overdressed for the lower altitude portions and got pretty warm near the end.

Walking 40:00 [0] 2.0 mi (20:00 / mi)
shoes: Asics Kahana

Another walk along the Arkansas.

Friday Mar 11, 2011 #

Hike with pack 20:00 [2] 1.0 mi (20:00 / mi)

Climbing 3:00:00 [3]

Transmitter tower and Bob's rock. BV ratings are stiff!

Walking 40:00 [0] 2.0 mi (20:00 / mi)

Walk along the Arkansas.

Thursday Mar 10, 2011 #

Walking 1:30:00 [0] 4.5 mi (20:00 / mi)

Beautiful day - t-shirt, shorts, and flip flops!

Running 1:00:00 [3] 6.3 mi (9:31 / mi) +390ft 9:00 / mi
shoes: Asics Kahana

Easy run on TM with 1 min at 6% every 1/2 mile.

Wednesday Mar 9, 2011 #

Running 1:17:00 [2] 7.0 mi (11:00 / mi) +1350ft 9:18 / mi
shoes: Asics Kahana

Easy run at Green Mtn. Felt pretty good. Forgot to do my hill sprints afterwards. :(

Strength 20:00 [3]

3x10 1 leg squats (10 lbs)
3x10 1 leg lunges (10 lbs)
9,9,8 pullups (-35 lbs)

Walking 30:00 [0] 1.5 mi (20:00 / mi)

Tuesday Mar 8, 2011 #

Running 1:00:00 [4] 7.2 mi (8:20 / mi)
shoes: Fastwitch

Tempo run on TM. 15 min WU, then 30 min at tempo pace (did first 15 min at 7:53 and last 15 min at 8:00). 15 min CD.

Walking 30:00 [0] 1.5 mi (20:00 / mi)

Climbing 1:30:00 [3]

Bouldering

Monday Mar 7, 2011 #

Walking 30:00 [0] 1.5 mi (20:00 / mi)

Sunday Mar 6, 2011 #

Backcountry ski touring/skijoring 3:30:00 [2] 12.5 mi (16:48 / mi) +2465ft 14:09 / mi

Beaver Res/Coney flats/Middle St. Vrain/Sourdough loop.

Saturday Mar 5, 2011 #

Running 1:28:00 [3] 9.75 mi (9:02 / mi) +450ft 8:39 / mi
shoes: NB 1225 #2

Fartlek run on Cherry Creek. Pushed on the uphills - there aren't many real hills on Cherry Creek, so I just pushed hard on any slight incline. Added a couple extra surges on some of the flats.

Walking 1:20:00 [0] 4.5 mi (17:47 / mi)

Strength 10:00 [3]

3x10 one leg squats (10 lbs)
3x10 one leg lunges (10 lbs)

Friday Mar 4, 2011 #

Running 3:30:00 [2] 15.5 mi (13:33 / mi) +4875ft 10:26 / mi
shoes: Asics Kahana

Long run at White Ranch. Legs were tired on the first big climb, but generally felt pretty good. Some spots of snow/ice/mud, but the trails are in amazingly good shape for this early.

Walking 30:00 [0] 1.5 mi (20:00 / mi)

Thursday Mar 3, 2011 #

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

Easy run - no hill sprints because I didn't feel like driving to a hill today!

Climbing 1:20:00 [3]

Bouldering at the gym

Walking 30:00 [0]

Wednesday Mar 2, 2011 #

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

Easy run plus 4x strides and form drills.

Walking 30:00 [0] 1.5 mi (20:00 / mi)

Strength 25:00 [3]

P90x abs
3x10 one leg squats (10 lbs)
3x10 one leg lunges (10 lbs)
assisted pullups - 3 sets (9,9,8) minus 35 lbs

Tuesday Mar 1, 2011 #

Walking 1:15:00 [0] 4.5 mi (16:40 / mi)

Running 1:17:00 [4] 9.0 mi (8:33 / mi)
shoes: Fastwitch

Cruise intervals on TM. WU: 15 min at 9:30, then 5x1 mile intervals with ~2 min easy in between. First 2 intervals at 7:47, last 3 at 7:53. 15 min easy CD.

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