Training Log Archive: lpyleIn the 7 days ending Aug 1, 2010:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Aug 1, 2010 #
Climbing 2:30:00 [3]
Elevenmile Canyon.
Running 1:30:00 [2] 9.0 mi (10:00 / mi) +850ft 9:11 / mi
shoes: New Balance 1224
Dropped some construction materials at the cabin in Alma. It was so nice and cool I decided to do the medium-long flat run there. Got poured on.
Saturday Jul 31, 2010 #
Hiking 3:20:00 [3] 9.0 mi (22:13 / mi) +1850ft 18:36 / mi
shoes: Brooks Cascadia
Hike up to Roger's Pass Lake in the James Peak Wilderness. We thought about heading up to Roger's Pass or even James Peak but it started storming. Felt pretty good and the wildflowers were spectacular.
Friday Jul 30, 2010 #
Walking 1:30:00 [1] 4.5 mi (20:00 / mi)
Feeling pretty tired today with the late night run yesterday, so I decided to take another day off this week. Took the dogs for a walk and did some weeding.
Thursday Jul 29, 2010 #
Running 4:10:00 [3] 17.5 mi (14:17 / mi) +5300ft 11:06 / mi
shoes: Asics Kahana
Long run at White Ranch. Planned the run so we ended up doing the last hour or so in the dark. We were making good time, but slowed down a bit once it got dark. The dogs seemed a little freaked out about the dark and wouldn't move too quickly! Almost stepped on a couple of frogs and some nighthawks on the trail.
Wednesday Jul 28, 2010 #
Running 1:35:00 [3] 7.5 mi (12:40 / mi) +1600ft 10:32 / mi
shoes: Asics Kahana
Green mountain loop plus a little out and back on box o' rocks. Felt good for the first time in the last couple of weeks.
Walking 1:00:00 [1] 3.0 mi (20:00 / mi)
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)
Tuesday Jul 27, 2010 #
Walking 1:30:00 [1] 4.5 mi (20:00 / mi)
Walk around Wash Park.
Running 1:07:00 [4] 7.1 mi (9:26 / mi)
shoes: NB 1224 Blue
Threshold/combo workout on TM. 15 minutes at 9:40 and a few strides to warm up. Then 2 miles at 8:05, followed by 5 minutes at 9:40. Then 6x1:00 hills (10:31 pace at 9% incline) with 3 minutes flat in between. 10 minutes at 9:40 to cool down.
Strength 25:00 [3]
Upper body
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
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
Monday Jul 26, 2010 #
Walking 1:00:00 [1] 3.0 mi (20:00 / mi)