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Training Log Archive: lpyle

In the 31 days ending Jul 31, 2013:

activity	#	time	miles		km		+ft
Running	22	43:07:00	202.55	(12:46)	325.97	(7:56)	30011
Hiking	27	30:35:00	90.4	(20:18)	145.48	(12:37)	4950
Hike with pack	2	7:30:00	17.2	(26:10)	27.68	(16:15)	3850
Strength	13	7:05:00
Scramble	1	4:05:00	7.0	(35:00)	11.27	(21:45)	3100
Canoeing	2	1:30:00
Yoga	2	1:10:00
Uphill walk	2	1:10:00	5.0	(14:00)	8.05	(8:42)
Total	31	96:12:00	322.15		518.44		41911

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Wednesday Jul 31, 2013 #

Hiking 1:30:00 [1] 4.5 mi (20:00 / mi)
shoes: Hoka Mafate

Strength 45:00 [3]

Lower body

Tuesday Jul 30, 2013 #

Scramble 4:05:00 [3] 7.0 mi (35:00 / mi) +3100ft 24:40 / mi
shoes: Montrail Rockridge #5

Torreys via Kelso ridge. Saw Cameron Clayton running on the way down...that dude is fast!

Hiking 1:10:00 [1] 4.0 mi (17:30 / mi)
shoes: Saucony Guide

Monday Jul 29, 2013 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Running 1:15:00 [3] 7.5 mi (10:00 / mi) +1100ft 8:47 / mi
shoes: Montrail Rockridge #5

Hill cruise intervals on Evergreen mountain. Did them continuously uphill instead of running down in between. 10 min WU, then 6x5 min uphill tempo, with 1-2 min walking/jogging in between. Then ran back down easy.

Sunday Jul 28, 2013 #

Hiking 1:25:00 [1] 4.5 mi (18:53 / mi)
shoes: Montrail Rockridge #5

Running 59:00 [2] 5.5 mi (10:44 / mi) +450ft 9:57 / mi
shoes: Montrail Rockridge #5

Very easy to the lake

Saturday Jul 27, 2013 #

Running 6:15:00 [2] 22.7 mi (16:31 / mi) +7260ft 12:41 / mi
shoes: NB 1210

Long run in James Peak Wilderness. Started with Ralph - he went up to the summit of James Peak with me, then he turned back. I continued on the CDT and Ute trail, but wasn't able to find where the Ute trail turned off the CDT, so I ended up doing some bushwhacking before I made it back to a trail. So the route ended up a little longer and slower than I wanted. A little tired today from yesterday's workout. This is a great area for running and hiking so hopefully I'll be able to figure out the trails - they are not well marked (i.e., not marked at all)!

Strength 30:00 [3]

Upper body

Friday Jul 26, 2013 #

Hiking 1:40:00 [1] 5.5 mi (18:11 / mi)
shoes: Saucony Guide

Running 1:15:00 [4] 7.0 mi (10:43 / mi)
shoes: Saucony Guide

Speed workout on TM. 15 min WU and a few strides, then 6x0.5 mile intervals with 3-4 min walking in between. First was 7:30, then 7:35, and the rest at 7:41. My legs feel like they have no turnover at all - I'm guessing it's because it's been a long time since I've done this workout and I've been doing longer slower runs. So this was hard, but I got it done. Enough CD to make 1:10, then 5 min walking.

Thursday Jul 25, 2013 #

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

Was going to do a workout today but had to go to Nederland and that took a while. And I'm tired today.

Strength 25:00 [3]

Core and ankles

Wednesday Jul 24, 2013 #

Hiking 2:30:00 [2] 6.4 mi (23:26 / mi) +2550ft 17:01 / mi
shoes: Montrail Rockridge #5

Shelf Lake

Running 45:00 [2] 4.4 mi (10:14 / mi) +500ft 9:14 / mi
shoes: Saucony Guide

Easy, on roads for a change

Yoga 40:00 [3]

Tuesday Jul 23, 2013 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Running 1:30:00 [3] 8.75 mi (10:17 / mi) +900ft 9:22 / mi
shoes: Montrail Rockridge #5

Run to the lake and on Pioneer trail. First 30 at ultra pace, next 30 at easy pace, last 30 between easy and marathon pace.

Strength 35:00 [3]

Lower body

Monday Jul 22, 2013 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
(rest day) shoes: Montrail Rockridge #5

Sunday Jul 21, 2013 #

Hiking 1:40:00 [1] 5.5 mi (18:11 / mi)
shoes: Saucony Guide

Hiking 2:50:00 [2] 6.0 mi (28:20 / mi) +2400ft 20:33 / mi
shoes: Montrail Rockridge #5

Went up to Summit Lake with the intention of climbing the second apron of Mt. Evans, but it was really windy and actually pretty cold. So we decided to hike Mt. Spalding and Grey Wolf mountain instead. Three decent climbs on the route. Beautiful hike...no trails, just strolling through tundra. And we saw a herd of goats with their babies and a bunch of ptarmigan. Amazing what you see when you don't have dogs with you. :)

Saturday Jul 20, 2013 #

Hiking 1:00:00 [1] 2.5 mi (24:00 / mi)
shoes: Montrail Rockridge #5

Canoeing 1:00:00 [3]

Running 1:06:00 [2] 6.2 mi (10:39 / mi) +700ft 9:37 / mi
shoes: Saucony Guide

Easy run to the lake. Had to detour around a mama elk and her two babies.

Friday Jul 19, 2013 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Running 3:00:00 [3] 16.0 mi (11:15 / mi) +2000ft 10:04 / mi
shoes: NB 1210

Long run with Ralph. The run was supposed to be flat/rolling and steady pace...I didn't want to head down in altitude to the Highline, my usual flat/rolling trail, because of the heat, so we went to the Resthouse trail. It's more "rolling" than flat (probably a Paul DeWitt type of rolling!) and there's a long hill in each direction that I had to walk parts of. But we probably ran about 75% of the total time.

Strength 30:00 [3]

Upper body

Thursday Jul 18, 2013 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Strength 25:00 [3]

Core and ankles

Running 1:05:00 [2] 5.8 mi (11:12 / mi) +900ft 9:46 / mi
shoes: NB 1210

Easy plus 4x15 sec strides and 6x10 sec hill sprints.

Wednesday Jul 17, 2013 #

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

Running 44:00 [2] 4.5 mi (9:47 / mi) +500ft 8:51 / mi
shoes: Montrail Rockridge #5

Easy run with Ralph

Hiking 55:00 [1] 3.0 mi (18:20 / mi)
shoes: Montrail Rockridge #5

Tuesday Jul 16, 2013 #

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

Saw the tiniest fawn I've ever seen - so cute. My legs feel really good today so I'll try to get out for another ~2 hr run if I can swing it with work.

Running 1:43:00 [2] 10.0 mi (10:18 / mi) +900ft 9:29 / mi
shoes: NB 1210

Easy run on Ponderosa/meadow loop and then around the lake.

Monday Jul 15, 2013 #

Hiking 1:35:00 [1] 5.0 mi (19:00 / mi)
shoes: Saucony Guide

Running 1:24:00 [2] 7.8 mi (10:46 / mi) +850ft 9:46 / mi
shoes: Saucony Guide

To and around the lake plus Dedisse dirt road.

Strength 45:00 [3]

Lower body

Sunday Jul 14, 2013 #

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

Running 2:04:00 [2] 10.0 mi (12:24 / mi) +2200ft 10:16 / mi
shoes: NB 1210

Elephant Butte plus North Sister. Took it easy but felt pretty good.

Strength 30:00 [3]

Upper body

Saturday Jul 13, 2013 #

Running 8:00:00 [2] 27.0 mi (17:47 / mi) +5000ft 15:08 / mi
shoes: NB 1210

Long run with Holly, Phil, and Paul's camp. Went up Pikes from the Crags and then did 2.5 hours on the RTP trail. Mileage and elevation are a total guess. I felt slow on the climb but was happy I still had energy to head out for the second part. Fun day - will definitely go back to run more on the RTP trail, so gorgeous.

C • Glad you all made it down to run with us! 2

Friday Jul 12, 2013 #

Hiking 1:45:00 [1] 5.5 mi (19:06 / mi)
shoes: Saucony Guide

Running 1:25:00 [2] 7.2 mi (11:48 / mi) +1350ft 10:02 / mi
shoes: NB 1210

Mountain Muhly loop easy

Strength 25:00 [3]

Core and ankles

Thursday Jul 11, 2013 #

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

Canoeing 30:00 [1]

Paddle around Evergreen Lake with Ralph and Dakota. Took turns paddling and keeping an eye on the dog. :)

C • Looks like it's hot there??? 2

Hiking 1:10:00 [1] 4.0 mi (17:30 / mi)
shoes: Saucony Guide

Wednesday Jul 10, 2013 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Running 1:19:00 [4] 8.5 mi (9:18 / mi) +1200ft 8:12 / mi
shoes: NB 1210

Uphill tempo on Evergreen mountain. 15 min easy WU, then 30 min uphill tempo. Ran down moderately hard, then about 10 min easy CD. Felt much better today.

Uphill walk 30:00 [3] 2.1 mi (14:17 / mi)
shoes: Saucony Guide

5 min flat WU, 20 min 10% and 4.2 mph, 5 min flat CD.

Strength 35:00 [3]

Upper body and ankles

Tuesday Jul 9, 2013 #

Hiking 1:45:00 [1] 4.5 mi (23:20 / mi)
shoes: Montrail Rockridge #5

Running 55:00 [2] 5.5 mi (10:00 / mi) +450ft 9:17 / mi
shoes: NB 1210

Easy run to the lake. Went to PT and had my back needled - it feels generally better but kind of sore so I didn't want to do the hill run and pound hard on the way down. So I put that off until tomorrow morning and just ran easy.

Monday Jul 8, 2013 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Note

Those same muscles that were sore after backpacking got even more sore today, to the point where I'm not really even standing up straight. It doesn't really feel like an injury, just sore muscles, but probably best to take the rest of the day off and use the heating pad tonight. I have PT tomorrow so hopefully I'll get an idea of what's going on.

Sunday Jul 7, 2013 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: NB 1210

Running 4:35:00 [2] 16.0 mi (17:11 / mi) +2200ft 15:12 / mi
shoes: NB 1210

Long run with Ralph in the Mt Evans Wildlife Area. Turned into quite an adventure. We did a loop from Beartrack trail to Cub Creek to Beaver Meadows. Tons of downed trees from the top of Beartrack and onto Cub Creek, but we were still able to follow the trail. Somewhere on Cub Creek, it got so bad we had no idea where the trail was. We finally found a stream and followed it downhill until we hit a trail. No idea on the mileage - probably 1 1/2 hours of bushwhacking included in the total time. Warm and humid (for CO), but I felt better than during last week's long run. Worked on walking the ups at a good pace (when I wasn't climbing over and through downed trees).

C • Adventures!!!! 2

Strength 35:00 [3]

Lower body

Yoga 30:00 [3]

Saturday Jul 6, 2013 #

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

Running 1:15:00 [2] 7.0 mi (10:43 / mi) +600ft 9:55 / mi
shoes: NB 1210

Super easy run to the lake and around twice. I'm sore from the backpacking in the weirdest spot...upper glutes/lower back. But running didn't seem to use those muscles much.