Training Log Archive: lpyleIn the 7 days ending Feb 6, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Feb 6, 2011 #
Running 3:00:00 [2] 17.0 mi (10:35 / mi)
shoes: NB 1225
Long run at Wash Park and Cherry Creek. Felt good but the 5-6 inches of new snow definitely slowed me down. Last 25 minutes I tried to do marathon pace but when I held what felt like marathon pace my Garmin said I was only doing ~9 min miles. I tried to run some of it at my goal marathon pace (8:40) and it felt more like tempo effort.
Nordic skiing 35:00 [2] 3.0 mi (11:40 / mi)
After I got back from the long run, Ralph wanted to go for a quick ski around Wash Park.
Saturday Feb 5, 2011 #
Backcountry ski touring/skijoring 4:00:00 [2] 12.0 mi (20:00 / mi) +2100ft 17:09 / mi
Skied the Sourdough and Coney trails from Beaver Reservoir to Coney Flats. Great snow and a fun day but it took forever to get home because Boulder Canyon was closed due to an accident.
Friday Feb 4, 2011 #
Walking 1:30:00 [1] 4.5 mi (20:00 / mi)
Uphill walk 45:00 [3] 3.1 mi (14:31 / mi) +1500ft 9:57 / mi
shoes: NB 1225 #2
Uphill walk on the TM. Couple minutes flat to warm up then 40 minutes at 10% incline. Quick cool down.
Strength 20:00 [3]
3x10 assisted pullups (first set -40 lbs, last two -55)
3x10 one leg squats (5 lbs)
3x10 one leg lunges (5 lbs)
3x10 one leg squats (5 lbs)
3x10 one leg lunges (5 lbs)
Thursday Feb 3, 2011 #
Running 1:00:00 [4] 7.0 mi (8:34 / mi)
shoes: Fastwitch
Went to the rec center to do the flat progression run on a TM. Started at 9:50 pace, increased by 0.1 mph every 1/4 mile until I got to 7:34. Backed off to 8:34 for the rest of the hour. Would have gone longer but I was already getting some looks for staying on for longer than the 30 minute limit. Can't wait until my TM is fixed.
Walking 45:00 [1] 2.5 mi (18:00 / mi)
Wednesday Feb 2, 2011 #
Running 1:26:00 [2] 9.0 mi (9:33 / mi)
shoes: NB 1224 Blue
Easy run outside. Will go to the rec center tomorrow and do the TM workout there.
Tuesday Feb 1, 2011 #
Running 48:00 [2] 5.0 mi (9:36 / mi)
shoes: NB 1225 #2
Easy run. -2 degrees but the dogs really needed to get out so I ran outside. Not too bad except I felt like the Michelin Man with all my layers. When I got back, I did strides on my treadmill and on the fourth set, it started randomly changing speed and I smelled burning. Not happy - I just had someone come out to service it. I was planning to do the uphill walk this evening which I suppose is not going to happen now.
Strength 25:00 [3]
P90X ab ripper
3x10 one leg squats (5 lbs)
3x10 one leg lunges (5 lbs)
3x10 one leg squats (5 lbs)
3x10 one leg lunges (5 lbs)
Monday Jan 31, 2011 #
Walking 30:00 [1] 1.5 mi (20:00 / mi)
(rest day)