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Training Log Archive: lpyle

In the 7 days ending May 26, 2013:

activity	#	time	miles		km		+ft
Hiking	7	11:00:00	34.0	(19:25)	54.72	(12:04)	2900
Running	4	9:11:00	47.9	(11:30)	77.09	(7:09)	4400
Strength	3	1:45:00
Yoga	1	50:00
Uphill walk	1	45:00	3.2	(14:04)	5.15	(8:44)
Total	7	23:31:00	85.1		136.96		7300

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Sunday May 26, 2013 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Coyotes were noisy this morning

Running 4:30:00 [2] 22.0 mi (12:16 / mi) +2100ft 11:15 / mi
shoes: NB 1210

Long run with Holly - first hour flat, two hours hilly, last hour flat. We went to the campground at the base of the Rosalie trail and ran on the road for the flat sections, up the Rosalie trail for the hilly section. We actually ended up following the wrong trail for a little while - it was just a trail to a campsite or the old trail that had been rerouted, but by the time we realized we had gone the wrong way we added about a half hour to the middle section of the run. The last flat section did feel hard at first, but my legs eventually got into it. We saw a mink at the end of the run, which was pretty cool.

Saturday May 25, 2013 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Hiking 4:45:00 [2] 14.0 mi (20:21 / mi) +2900ft 17:01 / mi
shoes: Montrail Rockridge #5

Ralph and I checked out a bunch of the trails in the new Staunton State Park. Lots of nice trails, and tons of climbing potential. Mileage and elevation are estimated from park map - there was a lot of uphill so I may just call this the uphill walk for the week.

Strength 30:00 [3]

upper body

Friday May 24, 2013 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Running 1:20:00 [2] 7.2 mi (11:07 / mi) +1300ft 9:29 / mi
shoes: NB 1210

Hilly recovery run - Mtn Muhly loop. I was fairly tired and it's pretty hot today.

Hiking 1:10:00 [1] 4.0 mi (17:30 / mi)
shoes: Montrail Rockridge #5

Strength 45:00 [3]

Lower body, including ankles

Thursday May 23, 2013 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Running 1:41:00 [4] 8.5 mi (11:53 / mi)
shoes: NB 1210

Up/down workout. When I left the house, I was thinking about work, and I ended up going the wrong way to the hill I use for this workout, so the WU was a little bit long, about 30 min. Then did 6x3 min hard uphill plus one shorter interval to make 20 min uphill. Short rest at the top, then ran back down hard. About 3 min rest in between. Went the right way on the CD so it was a bit shorter, 20 min or so. Mileage is a guess.

Wednesday May 22, 2013 #

Hiking 1:10:00 [1] 4.0 mi (17:30 / mi)
shoes: Montrail Rockridge #5

Yoga 50:00 [3]

Tuesday May 21, 2013 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Hiking 55:00 [1] 3.0 mi (18:20 / mi)
shoes: Montrail Rockridge #5

Uphill walk 45:00 [4] 3.2 mi (14:04 / mi)
shoes: NB 890

Uphill walk on TM. 5 min flat WU, then 30 min 10% and 4.2 mph. 10 min flat CD.

Strength 30:00 [3]

Upper body

Monday May 20, 2013 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Montrail Rockridge #5

Running 1:05:00 [3] 6.5 mi (10:00 / mi) +1000ft 8:44 / mi
shoes: NB 1210

MP half and half workout. I did this backwards because I wanted to do the hill part with Ralph and he needed to get it done before an appointment. Probably not ideal, but oh well. First part was a 5 min WU, then 30 min uphill on Evergreen mountain at hill MP. Then ran back down.

Running 35:00 [4] 3.7 mi (9:28 / mi)
shoes: NB 890

Second half was on the TM - 30 min @ 8:49. Then 5 min walking CD. This half felt harder than the first.

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