Training Log Archive: lpyle

(This log is for both Holly and me.) Run on the Leadville course. We stayed on track until somewhere after the Halfmoon aid station, then got lost. Not really lost, just couldn't find the Colorado Trail. So we ended up running to the road that goes over to Elbert Forebay. Probably a little longer than the correct version. Anyway, here are the splits:
Start to May Queen: 2:20
May Queen to Fish Hatchery: 2:21
Fish Hatchery to Halfmoon: 1:24
Halfmoon to Twin Lakes via our variation: 2:10
Very warm today (at least for Leadville). Had minor nausea issues at the end, otherwise felt pretty good, despite getting lost.

Hike partway up La Plata.

Climbing at Independence Pass.

Hiking around the base of Mt Elbert.

Uphill tempo run on TM. 15 minutes easy WU - increased from 10:00 to 9:40 pace slowly as my legs were tired. Then 40 min at 5% incline and 9:50 pace. 10 minute CD flat at 9:40 pace. Felt hard today - I hope my legs perk up before the long run on Saturday.

Easy run. Really hot.

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

Speed workout on the TM. 15 min WU at 9:40 pace, a few strides, then 8x0.5 mile intervals. First 7 at 7:30 pace, last one at 7:24 pace. 3 minutes walking between each interval. Then 5 min CD at 9:40.

Recovery run, plus 4x flat strides. Hot. Ankle is almost back to normal.

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)