Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lpyle

In the 31 days ending Jul 31, 2012:

activity

time

miles

+ft

Running

34:51:00

170.8

(12:15)

274.88

(7:36)

18500

Hiking

26:40:00

81.1

(19:44)

130.52

(12:16)

4970

Strength

3:40:00

Paddling

3:30:00

Mountain bike

55:00

Elliptical

50:00

Pilates

20:00

Total

70:46:00

251.9

405.4

23470

6:00

0:00

» now

Tuesday Jul 31, 2012 #

Paddling 3:30:00 [1]

Sea kayaking Aialik bay

C • Sounds fun! 2

Monday Jul 30, 2012 #

Running 45:00 [2] 4.75 mi (9:28 / mi)
shoes: Rockridge #3 light blue

Easy run on Exit Glacier road.

Sunday Jul 29, 2012 #

Hiking 1:15:00 [1] 4.0 mi (18:45 / mi)
shoes: Rockridge #3 light blue

Ponderosa loop plus Brother's overlook. Legs are tired from yesterday.

Strength 35:00 [3]

3x10 wall slides and 10 sec holds
3x10 one leg lunges
2x10 star lunges
2x10 one leg calf raises
2 sets 10x10 sec clams
22,20 pushups
3x10 mountain climbers
2x20 single leg dips
1x10 tricep press
2x10 shoulder pushup

Saturday Jul 28, 2012 #

Running 6:00:00 [3] 14.0 mi (25:43 / mi) +4200ft 20:02 / mi
shoes: Rockridge #3 light blue

Long run up Grays Peak with Holly. We parked just a little ways up the Bakerville road and made it to the summit and back to the car in 5 hours, so we finished up with an hour up and back on the road. I've had some sort of GI bug the last two days, which started acting up, but other than that felt really good. The trail was so crowded (not too surprising for Saturday), which slowed us down a little here and there. Did this run instead of going to Hope Pass since we were supposed to leave for Alaska this evening - but turns out we are not leaving until tomorrow anyway!

Friday Jul 27, 2012 #

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

Back in CO.

Running 1:30:00 [3] 8.0 mi (11:15 / mi)
shoes: Rockridge #3 light blue

Up/down workout on Witter Gulch. Total 25 min uphill. Felt tired at the start, better at the end.

Thursday Jul 26, 2012 #

Running 45:00 [2] 4.6 mi (9:47 / mi)
shoes: Saucony Guide

Easy run on TM.

Wednesday Jul 25, 2012 #

Running 1:15:00 [3] 8.5 mi (8:49 / mi)
shoes: Saucony Guide

MP run on TM. Running short on time, so I had to skip the last 15 minutes...

Pilates 20:00 [3]

Lunchtime Pilates with the girls in the office. Pretty much like my usual core routine.

Tuesday Jul 24, 2012 #

Running 1:00:00 [2] 6.0 mi (10:00 / mi)
shoes: Saucony Guide

Easy "hilly" run on the TM - added some random inclines here and there.

Monday Jul 23, 2012 #

Elliptical 50:00 [2]

In DC for work.

Sunday Jul 22, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge #3 light blue

Running 3:00:00 [2] 17.0 mi (10:35 / mi) +1200ft 9:55 / mi
shoes: Saucony Guide

Long run - flattish/rolling. Evergreen Lake, Pioneer trail, Dedisse dirt road, Elk Meadow. Felt good, although it was warm (82 at the end - I know, I'm a wimp). Ran everything.

Strength 30:00 [3]

22,20 pushups
3x10 mountain climbers
2x20 single leg dips
1x10 tricep press
2x10 shoulder pushup
20 ea in and outs, bicycles, crunchy frog
40 side touches
2x1 min plank

Hiking 1:00:00 [1] 3.5 mi (17:09 / mi)
shoes: Rockridge #3 light blue

Hike with the dogs since it was too hot for them to run earlier.

Saturday Jul 21, 2012 #

Hiking 3:00:00 [3] 6.5 mi (27:41 / mi) +2270ft 20:49 / mi
shoes: Kayland Zephyr

Climbed Mt. Edwards with Ralph and the dogs. Quite the drama filled day...while we had Izzy off leash, we ran into a small herd of mountain goats. Normally she is really well behaved and doesn't chase animals, even goats, which she's seen before. She sat there and watched them for a few minutes and then decided to chase after them! She ran across some pretty nasty terrain, steep loose gullies, etc. The goats were knocking down rocks. We finally couldn't see her any more and had no idea where she went. We searched after her for an hour or so, maybe more. Finally Ralph saw her on a ridge about a mile back in the direction we came from. She had circled around to where she knew we had been before. I really thought she would have been injured, or worse, but she was fine. The rest of the hike was uneventful.

Friday Jul 20, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge #3 light blue

Running 1:15:00 [3] 6.5 mi (11:32 / mi) +1600ft 9:21 / mi
shoes: Rockridge #3 light blue

Min on/min off workout on Evergreen mountain. 15 min WU, then 15x1 min hard uphill alternating with 1 min walking quickly. Got to the summit (right at 45 minutes!) then ran easy back down to the house.

Strength 35:00 [3]

3x10 wall slides and 10 sec holds
3x10 one leg lunges
2x10 star lunges
2x10 one leg calf raises
misc foot and ankle exercises
2 sets 10x10 sec clams

Thursday Jul 19, 2012 #

Mountain bike 55:00 [3]

Beaver Brook with Ralph. Should have picked something a little less hilly for my first ride in a long time!

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge #3 light blue

Hiking 1:00:00 [1] 3.5 mi (17:09 / mi)
shoes: Rockridge #3 light blue

Sisters loop.

Wednesday Jul 18, 2012 #

Running 1:15:00 [2] 7.0 mi (10:43 / mi) +1200ft 9:13 / mi
shoes: Rockridge #3 light blue

Easy hilly run. Felt pretty good, although it was warm. Should have brought water.

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge #3 light blue

Tuesday Jul 17, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge #3 light blue

Hiking 1:05:00 [1] 3.8 mi (17:06 / mi)
shoes: Rockridge #3 light blue

Sisters loop.

Running 1:02:00 [4] 6.5 mi (9:32 / mi)
shoes: Rockridge #3 light blue

Ladder workout on TM (stormy outside). 15 min WU, then 10 min @ 8:45, 7 min @ 8:30, 5 min @ 8:15, 2 min @ 8:00. ~2 min easy jog after each, then 15 min CD. Felt lazy and tired before starting, much better afterwards.

Monday Jul 16, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge #3 light blue

Sunday Jul 15, 2012 #

Hiking 3:30:00 [2] 10.0 mi (21:00 / mi) +1800ft 17:57 / mi
shoes: Kayland Zephyr

Ralph and I were planning to hike the Colorado Trail from the Beaver Ponds picnic area on the road out of Jefferson up to Georgia Pass and then maybe climb Guyot if we had time. We didn't realize there is a fee required to pass the guard station on that road, and neither of us had any cash. So we hiked up the Old Georgia Pass road to the pass instead. The storms moved in early so we weren't able to climb the peak.

Saturday Jul 14, 2012 #

Running 2:45:00 [2] 14.5 mi (11:23 / mi) +2250ft 9:55 / mi
shoes: Rockridge #3 light blue

Long run with Holly and the huskies at Beaver Brook watershed. A little short because Holly had to go to the airport and we ran out of time. Nice run.

Strength 35:00 [3]

22,20 pushups
3x10 mountain climbers
2x20 single leg dips
1x10 tricep press
2x10 shoulder pushup
20 ea in and outs, bicycles, crunchy frog
40 side touches
2x1 min plank
misc foot and ankle exercises

Friday Jul 13, 2012 #

Hiking 1:00:00 [1] 3.0 mi (20:00 / mi)
shoes: Rockridge #2

Running 1:25:00 [4] 8.0 mi (10:37 / mi)
shoes: Rockridge #3 light blue

Threshold/VO2 workout on trails. 15 min WU, then 20 min at tempo effort (trail was rolling). Then 5 min easy, and 8x1 min hill intervals. CD run home. I felt OK, a bit tired from a stressful week. I really liked doing this workout outside, though. Mileage is a guess.

Strength 25:00 [3]

3x10 wall slides and 10 sec holds
3x10 one leg lunges
2x10 star lunges
2x10 one leg calf raises
2 sets 10x10 sec clams

Thursday Jul 12, 2012 #

Hiking 1:00:00 [1] 3.5 mi (17:09 / mi)
shoes: Rockridge #2

Wednesday Jul 11, 2012 #

Hiking 1:00:00 [1] 3.0 mi (20:00 / mi)
shoes: Rockridge #2

Running 1:00:00 [2] 5.3 mi (11:19 / mi) +950ft 9:41 / mi
shoes: Rockridge #3 light blue

Easy run with Ralph. Would gone a bit longer but my dissertation defense is tomorrow and I didn't have much more time to spare...

Tuesday Jul 10, 2012 #

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

Hiking 1:00:00 [1] 3.5 mi (17:09 / mi)
shoes: Rockridge #2

Sisters loop.

Running 55:00 [3] 6.0 mi (9:10 / mi)
shoes: Saucony Guide

Easy WU to the HS track, then 12 laps of sprint the straights, float the curves. CD on the way home. Really nice track - looking forward to doing more workouts there!

Monday Jul 9, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge #3 light blue

Sunday Jul 8, 2012 #

Hiking 45:00 [1] 2.0 mi (22:30 / mi)
shoes: Rockridge #2

A little longer than our usual morning walk since one of our foster dogs dug out under our fence - we were walking around looking for him, but couldn't find him. Luckily, he decided to come back.

Running 1:20:00 [2] 6.5 mi (12:18 / mi) +1600ft 9:59 / mi
shoes: Rockridge #3 light blue

Easy run with Ralph. We were just going to do our short loop, but we ran into a neighbor who told us about some unofficial trails towards the back of the park, so we explored a little bit.

Saturday Jul 7, 2012 #

Hiking 1:00:00 [2] 3.0 mi (20:00 / mi)
shoes: Rockridge #2

Introduced the foster dogs to the neighborhood elk.

Strength 1:00:00 [3]

3x10 wall sides and 10 sec holds
3x10 one leg lunges
2x10 star lunges
2 sets 10x10 sec clams
2x10 one leg calf raises
misc foot and ankle exercises
22,20 pushups
3x10 mountain climbers
2x20 single leg dips
1x10 tricep press
2x10 shoulder pushup
20 ea in and outs, bicycles, crunchy frog
40 side touches
2x1 min plank

Friday Jul 6, 2012 #

Running 2:50:00 [2] 10.5 mi (16:11 / mi) +3050ft 12:42 / mi
shoes: Rockridge #3 light blue

Long run with Holly on Ptarmigan Peak. Very nice trail, although pretty steep. Walked the steep sections. Nice wildflowers. Felt pretty good. Little less than 3 hours because we went up 1:40 and ran back down - should have gone up a little further.

Thursday Jul 5, 2012 #

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

Running 3:00:00 [2] 16.0 mi (11:15 / mi) +1550ft 10:18 / mi
shoes: Rockridge #3 light blue

Long run with Holly on Dedisse and Pioneer trails. This is about the flattest trail we have in Evergreen, but there's one climb from the lake back to my house that is pretty steep and we had to walk. Otherwise, ran everything.

Wednesday Jul 4, 2012 #

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

Running 1:30:00 [4] 8.0 mi (11:15 / mi)
shoes: Rockridge #3 light blue

Up/down workout on Witter Gulch. 15 min WU, then 2:30 intervals hard uphill. 30 sec rest, then run down hard. 1-2 min rest. Repeat to make 25 min uphill. Then CD. Mileage is a guess. Generally felt good, although my legs were a little tired on the hills. No coughing/gagging issues even though I was pushing hard.

Tuesday Jul 3, 2012 #

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

Hiking 1:00:00 [1] 3.5 mi (17:09 / mi) +450ft 15:17 / mi
shoes: Rockridge #2

Sisters loop. Saw a golden eagle up close!

Running 1:05:00 [2] 6.0 mi (10:50 / mi) +900ft 9:29 / mi
shoes: Saucony Kinvara

Easy run - Coneflower loop. 4 sets of flat strides after.

Monday Jul 2, 2012 #

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

Hiking 1:00:00 [1] 3.5 mi (17:09 / mi) +450ft 15:17 / mi
shoes: Rockridge #2

Sisters Loop. Nice cool rain!

Sunday Jul 1, 2012 #

Hiking 35:00 [1] 1.8 mi (19:27 / mi)
shoes: Rockridge #2

Running 28:00 [4] 2.75 mi (10:11 / mi)
shoes: Saucony Guide

Hill cruise intervals on TM. Ugh, this did not go well. 15 min WU, then I got through 2x5 min at 6% before I got another one of the coughing attacks. Felt like I was going to throw up again, so I just called it quits. I'll probably try to see my doctor this week to see what the heck is going on.

Running 46:00 [4] 4.4 mi (10:27 / mi)
shoes: Saucony Guide

After a few minutes, decided that I really wanted to finish this workout, even if I threw up! :) So I modified it a little...did 4 more intervals but they were 4 min instead of 5, and I added 1 min of walking after each. Felt on the verge of another cough attack, but managed to get through it. 15 min CD.

Hiking 1:00:00 [1] 3.5 mi (17:09 / mi)
shoes: Rockridge #2

Sisters loop

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