Training Log Archive: lpyleIn the 7 days ending Feb 28, 2010:
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Sunday Feb 28, 2010 #
Running 2:30:00 [2] 14.0 mi (10:43 / mi) +440ft 10:24 / mi
shoes: New Balance 1224
Long run on Cherry Creek path. Tried for marathon pace/effort during the last 10 minutes. Felt pretty good!
Saturday Feb 27, 2010 #
Running 2:30:00 [3] 12.0 mi (12:30 / mi) +2000ft 10:48 / mi
Long run at Green Mountain. Super muddy. Felt amazingly good for a hard week.
Friday Feb 26, 2010 #
Climbing 1:30:00 [4]
Climbing gym.
Walking 1:30:00 [1] 4.5 mi (20:00 / mi)
shoes: New Balance 1224
Thursday Feb 25, 2010 #
Running 45:00 [2] 4.5 mi (10:00 / mi)
Easy run plus form drills.
Strength 1:00:00 [3]
Lower body
3x10 2 leg squats (125 lbs)
3x10 calf raises (125 lbs)
10 each side one leg stand on balance ball
3x10 1 leg squat (5 lbs)
3x10 plie squats (125 lbs)
3x10 step back lunges
3x10 1 leg hamstring curl (12 lbs)
3x10 2 leg quad extension (60 lbs)
3x10 1 leg quad extension (55 lbs)
3x10 bent leg raise (10 lbs)
hip circles 4 sets each side (20 forward, 20 backward)
3x10 2 leg squats (125 lbs)
3x10 calf raises (125 lbs)
10 each side one leg stand on balance ball
3x10 1 leg squat (5 lbs)
3x10 plie squats (125 lbs)
3x10 step back lunges
3x10 1 leg hamstring curl (12 lbs)
3x10 2 leg quad extension (60 lbs)
3x10 1 leg quad extension (55 lbs)
3x10 bent leg raise (10 lbs)
hip circles 4 sets each side (20 forward, 20 backward)
Wednesday Feb 24, 2010 #
Walking 1:30:00 [1] 4.5 mi (20:00 / mi)
Running 1:10:00 [3] 7.5 mi (9:20 / mi)
shoes: New Balance 1224
Marathon pace run. 5 minutes easy (10:20), then a few strides to warm up. 60 minutes at marathon pace (9:10). 5 minutes easy to cool down.
Tuesday Feb 23, 2010 #
Walking 1:30:00 [1] 4.5 mi (20:00 / mi)
Running 1:00:00 [4] 5.9 mi (10:10 / mi)
shoes: New Balance 1224
Minute on/minute off hill workout. 10:10 pace. 15 minute warm-up with flat jogging. Then 30 minutes alternating 1 minute on (6% incline) and 1 minute off. 15 minute flat running to finish.
Monday Feb 22, 2010 #
Walking 1:10:00 [4] 4.9 mi (14:17 / mi)
Uphill walk on treadmill. 4.2 mph. Warm up flat walking for 5 min, then 60 min at 10% incline, 5 min cool down with flat walking.
Maybe a little easier than last week (still not easy!)
Maybe a little easier than last week (still not easy!)
Strength 20:00 [3]
Core
100 crunches
2x20 back raise on balance ball
40 (each side) side crunches
2x10 swiss hip extension
2x10 stability ball jackknife
plank (2 min)
20 (each side) side plank with arm lift (3 lbs)
100 crunches
2x20 back raise on balance ball
40 (each side) side crunches
2x10 swiss hip extension
2x10 stability ball jackknife
plank (2 min)
20 (each side) side plank with arm lift (3 lbs)