Training Log Archive: lpyleIn the 7 days ending May 23, 2010:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday May 23, 2010 #
5 PM
Walking 1:30:00 [1] 4.5 mi (20:00 / mi)
Walk around Wash Park.
7 PM
Running 1:05:00 [4] 7.3 mi (8:54 / mi)
shoes: NB 1224 Blue
Cutdown run on TM. Started at 10:20 pace, and increased by 0.1 mph every 0.25 mile. Got to 7:35, then backed off to 8:57 until an hour was up. Quick 5 min cool down at 9:40 pace.
Saturday May 22, 2010 #
Note
(rest day)
Holly's wedding! :)
Friday May 21, 2010 #
Running 3:45:00 [3] 22.0 mi (10:14 / mi)
shoes: New Balance 1224
Long run. 2.5 hours on the Kokopelli trail followed by 1 hr 15 min on the Colorado River trail. Focused on keeping an even effort, with minimal walking. Drank Perpetuem and ate a gel.
Thursday May 20, 2010 #
9 AM
Hike with pack 20:00 [3] 1.0 mi (20:00 / mi)
shoes: Montrail Sabino Trail
Hike to climbs in Unaweep Canyon
Climbing 3:30:00 [3]
Trad moderates at Unaweep.
4 PM
Running 2:00:00 [3] 12.0 mi (10:00 / mi)
shoes: Montrail Sabino Trail
Medium-long run on Kokopelli trail.
Wednesday May 19, 2010 #
8 AM
Hiking 7:00:00 [3] 14.0 mi (30:00 / mi) +4200ft 23:22 / mi
shoes: Montrail Sabino Trail
Hike to Rattlesnake Arches near Fruita. Pretty warm, so we took it slow for the dogs. Saw a desert bighorn sheep and about a million lizards.
6 PM
Running 1:10:00 [4] 6.6 mi (10:36 / mi)
shoes: New Balance 1224
Hill VO2 workout. 15 minutes at 10:00 pace to warm up. Then 8x3:00 at 10:50 pace and 9% incline. Equal amount flat running between intervals. 10 minutes flat at 10:00 to cool down. This was so hard....the last couple intervals were a little short of 3 minutes because I was dying.
Tuesday May 18, 2010 #
Walking 1:05:00 [4] 4.6 mi (14:08 / mi)
shoes: NB 1224 Blue
Uphill walk on TM.
5 min WU slow jog, 2%.
30 min 4.1 mph, 12%.
20 min 4.0 mph, 12%.
5 min 4.2 mph, 10%.
5 min CD 4.2 mph, 2%.
5 min WU slow jog, 2%.
30 min 4.1 mph, 12%.
20 min 4.0 mph, 12%.
5 min 4.2 mph, 10%.
5 min CD 4.2 mph, 2%.
Monday May 17, 2010 #
Running 2:30:00 [3] 15.5 mi (9:41 / mi)
shoes: Montrail Sabino Trail
Long run on Highline canal trail. Felt great. Nothing better than Colorado in May.
Strength 40:00 [3]
Lower body
3x10 1 leg squat (5 lbs)
3x10 step back lunges (5 lbs)
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 burpees
3x10 1 leg squat (5 lbs)
3x10 step back lunges (5 lbs)
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 burpees