Training Log Archive: lpyleIn the 7 days ending Jun 20, 2010:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
|
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Jun 20, 2010 #
9 AM
Running 2:30:00 [1] 15.0 mi (10:00 / mi)
shoes: NB 1224 Blue
Long run on Cherry Creek path. The back of my knee started hurting pretty badly and so I cut it a little short of the planned 3 hours. I've had this same pain on and off since my ACL surgery 5 years ago. Can't really figure out a rhyme or reason - all of a sudden, it will just start, and then go away. Will stretch and ice it this afternoon. I think I need to stay away from pavement.
3 PM
Walking 1:45:00 [1] 5.0 mi (21:00 / mi)
Walk around Wash Park and to Whole Foods. Knee is feeling better after some stretching.
5 PM
Strength 30:00 [3]
Upper body
6,5,4 pullups
3x12 pushups
3x10 Bicep curls with dumbbells (10 lbs)
3x10 dumbbell kickbacks (10 lbs)
3x10 standing row (26 lbs)
3x10 dumbbell pullovers (26 lbs)
3x10 tricep dips (bodyweight)
3x10 Wrist/forearm curls (5 lbs) followed by forearm stretch
6,5,4 pullups
3x12 pushups
3x10 Bicep curls with dumbbells (10 lbs)
3x10 dumbbell kickbacks (10 lbs)
3x10 standing row (26 lbs)
3x10 dumbbell pullovers (26 lbs)
3x10 tricep dips (bodyweight)
3x10 Wrist/forearm curls (5 lbs) followed by forearm stretch
Saturday Jun 19, 2010 #
Event: San Juan Solstice 50 Miler
Hike with pack 2:30:00 [3]
Hiking up to the second Flatiron.
Climbing 5:30:00 [3]
Climbed the second Flatiron via "Free for all." We headed out early to beat the storms, and with 4 people in our party, the route took all day. So I wasn't able to do the 1.5 hour run as planned. Hopefully the 2.5 hour hike with a heavy climbing pack will do.
Friday Jun 18, 2010 #
Running 1:00:00 [4] 5.9 mi (10:10 / mi)
shoes: NB 1224 Blue
Minute on/minute off hill workout on TM. 15 min at 9:40 to warm up. Then 1 minute at 10:31 and 9% incline, followed by 1 minute at same pace but flat. Repeat for 30 minutes. Then 15 min CD at 9:40. Felt pretty good!
Thursday Jun 17, 2010 #
Running 42:00 [2] 4.5 mi (9:20 / mi)
shoes: NB 1224 Blue
Recovery run around Wash Park, plus 4x hill sprints and form drills.
Strength 25:00 [3]
Core
100 crunches
2x20 back raise on balance ball
40 (each side) side crunches
2x10 lower ab double leg lifts
2x12 jackknife on balance ball
2x10 swiss hip extension
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 lower ab double leg lifts
2x12 jackknife on balance ball
2x10 swiss hip extension
plank (2 min)
20 (each side) side plank with arm lift (3 lbs)
Wednesday Jun 16, 2010 #
Hike with pack 5:00:00 [4] 10.0 mi (30:00 / mi) +3257ft 22:56 / mi
Uphill walk/hike. Hiked up Mt. Audubon (13221 ft) in the Indian Peaks. Definitely felt yesterday's hard workout. Was a slower pace than I usually do on the TM uphill walk, but about the same effort, given that I was carrying a pack, the altitude, and some snow on the trail.
Tuesday Jun 15, 2010 #
3 PM
Walking 1:30:00 [1] 4.5 mi (20:00 / mi)
Walk around Wash Park.
6 PM
Running 1:17:00 [4] 8.75 mi (8:48 / mi)
shoes: NB 1224 Blue
Cruise intervals. WU: 15 min at 9:40 pace. Then 5x1 mile intervals with ~2 min easy running between. First interval at 7:53, the rest at 8:00. 15 minutes easy to cool down. Much better than last time I did this workout.
Monday Jun 14, 2010 #
Walking 1:30:00 [1] 4.5 mi (20:00 / mi)
Walk around Wash Park. Stressful day at work and I was just not in the right frame of mind to run.