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Training Log Archive: lpyle

In the 31 days ending Dec 31, 2011:

activity # timemileskm+ft
  Running8 15:51:00 72.55(13:06) 116.76(8:09) 6580
  Walking14 11:10:00 29.0 46.67
  Hiking3 10:45:00 27.8(23:12) 44.74(14:25) 5725
  Climbing2 6:30:00
  Elliptical6 5:40:00
  Backcountry ski touring/skijoring2 4:49:00 16.85(17:09) 27.12(10:39) 2115
  Stairmaster5 4:05:00 8850
  Bike trainer4 3:30:00
  Strength7 2:50:00
  Hike with pack2 1:10:00 4.0(17:30) 6.44(10:52) 1000
  Dogsledding1 40:00
  PT homework3 30:00
  Nordic skiing1 30:00
  Total30 68:00:00 150.2 241.72 24270
  [1-5]29 56:20:00

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Saturday Dec 31, 2011 #

Running 4:45:00 [2] 14.0 mi (20:21 / mi) +2700ft 17:13 / mi
shoes: Badrock Orange #3

White Ranch. I'm not sure this should be classified as running. It was more like postholing, fighting with huskies, and trying not to get blown off the hillside.

Friday Dec 30, 2011 #

Hike with pack 30:00 [3] 2.0 mi (15:00 / mi) +500ft 12:08 / mi
shoes: Badrock Orange #3

Hike to Golden Cliffs.

Climbing 4:00:00 [3]

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

Thursday Dec 29, 2011 #

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

Stairmaster 1:00:00 [4] +3200ft

15 min WU, working up to 80 steps per min. 23 min @ 97 steps per min, then 7 min @ 90. CD 15 min @ 80. Felt hard today.

Wednesday Dec 28, 2011 #

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

Slippery and slushy.

Strength 45:00 [3]

3x8 overhead lunges w/ dumbbell
20,16 pushups
2x30 sec ea side scorpion
3x10 stability ball jackknife
3x6 stability ball hamstring curls
3x8 rotational shoulder press
3x30 sec knee drives
3x12 dumbbell rows
3x10 russian twist
2x10 one leg calf raises

Tuesday Dec 27, 2011 #

Walking 40:00 [0] 2.0 mi (20:00 / mi)
shoes: Badrock Orange #3

Elliptical 1:00:00 [3]

15 min WU, then 1 min hard alternating with 1 min easy. 15 min CD.

Monday Dec 26, 2011 #

Backcountry ski touring/skijoring 2:19:00 [2] 9.35 mi (14:52 / mi) +1310ft 13:08 / mi

From Eldora up the 4th of July road. Hard, crusty snow.

Sunday Dec 25, 2011 #

Running 2:00:00 [3] 12.0 mi (10:00 / mi) +530ft 9:36 / mi
shoes: Badrock Orange #3

Highline canal. Felt a little harder than usual in all the snow!

Strength 20:00 [3]

3x10 one leg squats
100 sit ups
20, 20 pushups
2x1 min plank
1 min ea side plank
one leg calf raises

Saturday Dec 24, 2011 #

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

Bike trainer 1:15:00 [2]

Friday Dec 23, 2011 #

Backcountry ski touring/skijoring 2:30:00 [2] 7.5 mi (20:00 / mi) +805ft 18:09 / mi

Planned to do our usual loop at Beaver Res. Nothing seemed to go right today - I wasn't feeling well this morning and almost threw up on the drive in. Then we got the car stuck (thank goodness we had chains in the car). The usual TH was crowded so we started at the Sourdough, which was untracked and littered with downed trees. 2+ feet of powder so we couldn't find the trail - lots of navigation stops and extremely slow. Finally made it to the Coney Flats road and it was a little faster going with great snow. Beautiful bluebird day. Just recorded moving time since we spent so much time stopped today.

Thursday Dec 22, 2011 #

Nordic skiing 30:00 [3]

Skiing around Wash Park. Great conditions today.

Stairmaster 1:00:00 [4]

15 min gradually warming up to 80 steps per min. Then 22 min @ 97 steps per min, 8 min @ 90, then 15 min @ 80.

Wednesday Dec 21, 2011 #

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

Strength 30:00 [3]

Trying to get back into a regular strength training routine.
2x8 overhead lunges w/ dumbbells
20, 16 pushups
2x30 min ea side scorpion
2x10 stability ball jackknife
2x8 stability ball leg curls
2x8 rotational shoulder press
2x12 alternating dumbbell row
2x12 russian twist
one leg calf raises

Tuesday Dec 20, 2011 #

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

Easy run. Screw shoes.

Monday Dec 19, 2011 #

Walking 30:00 [0] 1.5 mi (20:00 / mi)
shoes: Badrock Orange #3

Elliptical 1:20:00 [4]

15 min WU, then 8x3:30 hard with 3 min easy in between. Enough CD to make 1:20.

Sunday Dec 18, 2011 #

Hike with pack 40:00 [3] 2.0 mi (20:00 / mi) +500ft 16:10 / mi
shoes: Badrock Orange #3

Hike to Table Mtn.

Climbing 2:30:00 [3]

Climbing outside on real rock! It was awesome. Must have been 70 degrees by the rock...and we were hiking in snow yesterday. I love Colorado.

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

Saturday Dec 17, 2011 #

Hiking 3:45:00 [2] 9.8 mi (22:58 / mi) +2175ft 18:58 / mi

We were going to hike the Beartrack Lakes trail but had trouble finding the trailhead. Instead we went to the Cub Creek trail. Not the most exciting trail, but it does go for a very long way and links up with some nice trails in the Mt. Evans Wilderness.

Friday Dec 16, 2011 #

Running 3:30:00 [2] 12.25 mi (17:09 / mi) +2700ft 14:11 / mi
shoes: Badrock Orange #3

White Ranch - the footing was generally pretty bad (icy, muddy, punchy crusty snow, etc) which slowed us down but it was great to get out!

Strength 20:00 [3]

20, 20 pushups
20 ea in and outs, bicycles, crunchy frog
40 side touches
2x1 min plank
1 min ea side plank
2x10 one leg calf raises

Thursday Dec 15, 2011 #

Running 55:00 [2] 5.8 mi (9:29 / mi)
shoes: Mizuno Wave

Easy run. My foot is feeling pretty good this week.

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

Wednesday Dec 14, 2011 #

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

Stairmaster 1:00:00 [4] +3050ft

15 min WU (80 steps per min) then tried for 30 min at 97 steps per min, but had to slow down to 90 steps per min during last 10 min of that. 15 min CD.

Tuesday Dec 13, 2011 #

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

Easy run with Ralph and the dogs.

Monday Dec 12, 2011 #

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

Sunday Dec 11, 2011 #

Hiking 3:45:00 [2] 10.0 mi (22:30 / mi) +1450ft 19:47 / mi

Alderfer and Mt. Evergreen. My foot is finally feeling a lot better since I followed my PT's advice and stopped the exercises last week.

Strength 20:00 [3]

20,18 pushups
20 ea in and outs, bicycles, crunchy frog
40 side touches
2x1 min plank
1 min ea side plank

Saturday Dec 10, 2011 #

Walking 1:30:00 [0]
shoes: Mizuno Wave

Bike trainer 1:00:00 [2]

Friday Dec 9, 2011 #

Elliptical 1:00:00 [2]

Easy

Thursday Dec 8, 2011 #

Stairmaster 45:00 [3] +2600ft
shoes: Mizuno Wave

Stairmaster at the gym - my physical therapist was right, that is a really good workout. I was drenched by the end. 5 min ea WU and CD, but other than that about 100 steps per min.

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

Errands around Silver Spring

Wednesday Dec 7, 2011 #

Elliptical 20:00 [2]

Bike trainer 30:00 [2]

Strength 20:00 [3]

20, 16 pushups
20 ea in and outs, bicycles, crunchy frog
40 side touches
2x1 min plank
1 min ea side plank

Tuesday Dec 6, 2011 #

Elliptical 1:00:00 [3]

1 min hard every 5 min.

Sunday Dec 4, 2011 #

Hiking 3:15:00 [2] 8.0 mi (24:22 / mi) +2100ft 19:31 / mi

White Ranch. Trail was pretty snowy. Ralph didn't feel well so we kept it short.

PT homework 10:00 [0]

My foot has been pretty sore this week. I don't know if that's good or bad.

Saturday Dec 3, 2011 #

Dogsledding 40:00 [1]

First dogsled of the season!

Bike trainer 45:00 [2]

Friday Dec 2, 2011 #

Running 2:30:00 [2] 15.0 mi (10:00 / mi) +650ft 9:36 / mi
shoes: Badrock Orange #3

Highline canal. Snowy and muddy. My legs felt tired and stiff, but my foot felt OK.

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

PT homework 10:00 [0]

Strength 15:00 [3]

20, 18 pushups
20 ea in and outs, bicycles, crunchy frog
40 side touches
2x1 min plank
1 min ea side plank

Thursday Dec 1, 2011 #

Elliptical 1:00:00 [3]

Easy with 1 min hard every 5 min.

Stairmaster 20:00 [2]

Tried out the stairmaster in the gym - the kind with the real steps. My PT said it might be a good thing to do while I'm waiting to get fully back into running. Started out slow, and slowly increased the speed. Got to 80-85 steps per minute, which didn't seem that hard, but my breathing was a little heavy. Cooled down the last 5 min.

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

PT homework 10:00 [0]

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