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Training Log Archive: lpyle

In the 31 days ending Mar 31, 2014:

activity # timemileskm+ft
  Running22 40:46:00 215.2(11:22) 346.33(7:04) 21535
  Climbing3 14:30:00
  Hiking14 11:55:00 33.5(21:21) 53.91(13:16) 1300
  Strength10 6:05:00
  Hike with pack1 5:30:00
  Uphill walk6 3:35:00 15.5(13:52) 24.94(8:37)
  Yoga2 1:40:00
  Total31 84:01:00 264.2 425.19 22835

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Monday Mar 31, 2014 #

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

Running 1:04:00 [2] 6.2 mi (10:19 / mi) +600ft 9:27 / mi
shoes: NB 1210 #2

Easy run. My legs felt a little tired...hope they perk up before tomorrow's workout.

Yoga 40:00 [3]

Sunday Mar 30, 2014 #

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

Climbing 5:00:00 [3]

Jazz Dome with Ralph and Paul

Running 1:15:00 [2] 7.1 mi (10:34 / mi) +600ft 9:47 / mi
shoes: NB 1210 #2

Very easy run with a few strides. Started raining/snowing on me at the end.

Saturday Mar 29, 2014 #

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

Running 6:30:00 [2] 29.0 mi (13:27 / mi) +6020ft 11:14 / mi
shoes: Saucony Guide #2

Long run with Holly - 2 loops at White Ranch. Actually felt better on the second loop!

Friday Mar 28, 2014 #

Running 1:00:00 [3] 6.5 mi (9:14 / mi) +600ft 8:29 / mi
shoes: Saucony Guide #2

Rolling dirt road/trail run at marathon effort. I took Athena and Aphrodite and they had lots of distractions (a loose dog, ducks, deer, elk) so I had to work to keep the pace. Felt good.

Thursday Mar 27, 2014 #

Strength 50:00 [3]

Upper body and core

Wednesday Mar 26, 2014 #

Uphill walk 40:00 [3] 2.9 mi (13:48 / mi)
shoes: Saucony Guide #2

Uphill walk on TM. 5 min flat, 30 min 10% and 4.2 mph, 5 min flat.

Tuesday Mar 25, 2014 #

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

Running 1:04:00 [3] 6.3 mi (10:10 / mi) +1200ft 8:36 / mi
shoes: NB 1210 #2

Comfortably hard trail run plus 6x10 sec hill sprints and walking lunges

Strength 45:00 [3]

Lower body

Monday Mar 24, 2014 #

Hiking 2:00:00 [3] 4.0 mi (30:00 / mi) +1300ft 22:56 / mi
shoes: Kayland Zephyr

Mt. Sniktau with Ralph and Mike from Loveland Pass. Super windy - maybe 50 mph gusts? Ralph got some mild frostbite on his cheek. :(

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

Sunday Mar 23, 2014 #

Hiking 1:05:00 [1] 3.0 mi (21:40 / mi)
shoes: Montrail Rockridge #5

Running 1:20:00 [2] 7.0 mi (11:26 / mi) +1200ft 9:50 / mi
shoes: NB 1210 #2

Easy run with Ralph up Evergreen mountain

Yoga 1:00:00 [3]

Saturday Mar 22, 2014 #

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

Running 3:55:00 [2] 18.5 mi (12:42 / mi) +1600ft 11:44 / mi
shoes: NB 1210 #2

Long run with Holly at Buffalo Creek. Legs felt pretty tired at the start, but got better after a while. We ran out a little longer than 2 hours and still made it back with an extra 5 minutes, so it was definitely a negative split. Holly had to get to work so we just cut it 5 min short.

Strength 40:00 [3]

Upper body

Friday Mar 21, 2014 #

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

Running 1:20:00 [4] 7.9 mi (10:08 / mi)
shoes: Saucony Guide #2

Speed workout on TM. 15 min WU, then 8x0.5 mi intervals with about 3 min walking in between. First 6 at 7:24, last 2 at 7:30. About 10 min CD.

Thursday Mar 20, 2014 #

Uphill walk 40:00 [3] 2.9 mi (13:48 / mi)
shoes: NB 1210 #2

Uphill walk on TM. 5 min flat, 30 min 10% @ 4.2 mph, 5 min flat

Wednesday Mar 19, 2014 #

Running 58:00 [2] 5.5 mi (10:33 / mi) +450ft 9:47 / mi
shoes: NB 1210 #2

Easy run plus strides

Strength 20:00 [3]

Core

Tuesday Mar 18, 2014 #

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

Running 1:29:00 [3] 8.7 mi (10:14 / mi) +1400ft 8:53 / mi
shoes: Saucony Guide #2

Hill cruise intervals on Evergreen mountain. About 15 min WU, then 6x5 min hard uphill with 2 min easy in between. Then ran easy back down for CD. Kind of icy - wasn't so bad on the uphill but I was careful on the downhill and still ended up falling once.

Strength 50:00 [3]

Lower body

Monday Mar 17, 2014 #

Running 1:03:00 [2] 5.9 mi (10:41 / mi) +950ft 9:16 / mi
shoes: NB 1210 #2

Easy run with Ralph

Uphill walk 40:00 [3] 2.8 mi (14:17 / mi)
shoes: Saucony Guide #2

5 min WU, 30 min 10% and 4.2 mph, 5 min CD

Sunday Mar 16, 2014 #

Hiking 1:40:00 [1] 4.5 mi (22:13 / mi)
shoes: Montrail Rockridge #5

Legs are really sore today. Was going to do the uphill walk but I'm not sure it's possible!

Strength 35:00 [3]

Core

Saturday Mar 15, 2014 #

Hiking 30:00 [3] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Running 3:00:00 [2] 18.7 mi (9:38 / mi) +1305ft 9:02 / mi
shoes: Saucony Guide #2

Long run on the C470 bike path and Bear Creek bike path. Felt good but by the end I could definitely feel the pounding from running on pavement.

Friday Mar 14, 2014 #

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

Uphill walk 15:00 [3] 1.1 mi (13:38 / mi)
shoes: Saucony Guide #2

Started the uphill walk but my legs were really tired and I decided to do it another day this week.

Strength 35:00 [3]

Upper body

Thursday Mar 13, 2014 #

Running 1:15:00 [4] 8.1 mi (9:16 / mi)
shoes: Saucony Guide #2

15 min WU, then 5x1 mile @ 8:13 with 1 min very easy in between. About 10 min CD and a few minutes walking. Felt fairly hard toward the end but I got through it.

Wednesday Mar 12, 2014 #

Running 1:04:00 [2] 6.1 mi (10:30 / mi) +600ft 9:36 / mi
shoes: Badrock Orange #4 screw shoes

Easy run to the lake. I left a little early from work, and combined with the time change, I did this after work outside without a headlamp!

Tuesday Mar 11, 2014 #

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

Running 1:03:00 [4] 6.4 mi (9:51 / mi)
shoes: NB 1210 #2

VO2 max combo workout on TM. 15 min WU, 10 min tempo (8:13), 5 min easy, 6x1 min @ 8% and 9:40 with 2 min easy in between. 10 min CD and 5 min walking. Felt pretty good and my hamstring was fine.

Monday Mar 10, 2014 #

Climbing 5:00:00 [3]

Fun day at RRCOS

Sunday Mar 9, 2014 #

Running 55:00 [2] 5.3 mi (10:23 / mi) +550ft 9:27 / mi
shoes: Badrock Orange #4 screw shoes

Easy run with Ralph. There's something fun about running on snow when it's almost 60 degrees and sunny.

Hiking 1:10:00 [1] 4.0 mi (17:30 / mi)
shoes: Montrail Rockridge #5

Saturday Mar 8, 2014 #

Running 3:30:00 [2] 14.5 mi (14:29 / mi) +3010ft 12:06 / mi
shoes: NB 1210 #2

Long run with Holly at White Ranch...longer than the schedule said, but the dogs really needed some extra exercise, and it was a gorgeous day. It was slow due to the mud and about a foot of new snow at higher elevations.

Strength 40:00 [3]

Lower body

Friday Mar 7, 2014 #

Uphill walk 40:00 [3] 2.9 mi (13:48 / mi)
shoes: Saucony Guide #2

Uphill walk on TM. 5 min flat, 30 min 10% @ 4.2 mph, 5 min flat

Strength 20:00 [3]

Upper body

Thursday Mar 6, 2014 #

Running 58:00 [2] 5.3 mi (10:57 / mi) +900ft 9:26 / mi
shoes: NB 1210 #2

Unstructured fartlek. This was a terrible run but that had nothing to do with the running. I came up to a guy with two dogs - he pulled way off trail but somehow dropped the leash and his dog attacked Athena. It was awful - I really thought he was trying to kill her. I kept kicking him and eventually pulled him off her but his leash was tangled around my legs so I couldn't get away. The guy got the leash untangled but then dropped it again and the dog was back on top of her. Aphrodite was trying to fight him off but she's 30 lbs and that dog was probably 70. I finally got him off again and the guy is laying there in the mud holding the leash and has the nerve to say "Just get your dogs out of here." Which of course I did. I should have gotten his name...when I got home I called animal control and they're going to patrol the park for the next 10 days to try to find him. After I made sure Athena was OK (other than being freaked out), I finished off the run but it was kind of half-hearted.
C • OMG!!! 2

Strength 30:00 [3]

Core

Wednesday Mar 5, 2014 #

Running 50:00 [2] 5.0 mi (10:00 / mi)
shoes: Saucony Guide #2

Easy run on the TM. Saw the physical therapist today - he thinks I have a mild strain/tear in the hamstring. It was pretty sore after today's needling and massage so I just took it easy.

Tuesday Mar 4, 2014 #

Running 58:00 [2] 5.5 mi (10:33 / mi) +550ft 9:38 / mi
shoes: Saucony Guide #2

Easy run back in Evergreen, plus a few strides

Monday Mar 3, 2014 #

Climbing 4:30:00 [3]

Uphill walk 40:00 [3] 2.9 mi (13:48 / mi)
shoes: NB 1210 #2

Uphill walk on TM in the hotel in Pasadena. 5 min flat, 30 min 4.2 mph 10%, 5 min flat. I'm going to miss sea level!

Sunday Mar 2, 2014 #

Hike with pack 5:30:00 [2]

We were going to climb today...spent most of the day looking for a particular climb that we heard was really good, but could not find it! We hiked all over the place and finally decided to go check out some other areas. By the time we figured out a couple climbs we wanted to do, it started raining. At least we know where to head tomorrow!

Running 40:00 [2] 4.2 mi (9:31 / mi)
shoes: Saucony Guide #2

Easy run on the hotel TM. Felt good.

Saturday Mar 1, 2014 #

Running 5:35:00 [2] 27.5 mi (12:11 / mi)
shoes: NB 1210 #3

Well, today did not go as planned! We drove to the start of the marathon and it was absolutely pouring, thundering, etc. I checked in and then went to the start of the run...the course is mostly dirt roads and they were just a mess of sucking mud. I decided that was the last thing my hamstring needed. Plus I checked the weather at Joshua Tree, an hour further inland, and the forecast there was only for light showers. So we left and went to the park and spent a nice day running trails in the park. Ralph did great - we ran pretty solid for the first 22 miles or so, then the last 5 had quite a bit of walking.
C • Sounds like a WAY better de... 2

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