Training Log Archive: KatIn the 7 days ending Jul 5, 2009:
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Sunday Jul 5, 2009 #
Biking 35:53 [2] 8.5 km (4:13 / km)
Biking up to Section 16 - there were some really steep parts a few times! Total climb of around 700-800 feet.
Running 59:03 8.66 km (6:49 / km)
ahr:147 max:165 shoes: Asics Cumulus 2009
Section 16 trail run. Legs tired, so getting up the steep, rocky part was several steps run, several steps walk (25:16 to the "top"). But the downhill was glorious. I was listening to music and enjoying the cool shade and pretty scenery, lost in my own thoughts. Then all of a sudden some small black and white dog came onto the trail and I shrieked. It's one thing to see a dog ahead on the trail, but this one had been off the trail and totally surprised me. A few seconds later, I saw several more dogs and the accompanying son+father combination. We chatted for a bit, and then I went on my way. Then once I reached the dirt road (High Drive?) I saw people from the RoundUp 12 km trail race. Even at my easy pace, I was passing half of them and it was tempting to speed up and pass all of them, but I managed to restrain myself. No point in trashing my quads any more than I already have.
Biking 15:49 [1]
Biking back to CC. I won't log the first 7 minutes, because it was all downhill (HR = 98, speed = 1:55 min/km), but I'll log the remaining 15:49, as there was flat and uphill here (HR=122, speed = 3:20/km).
Strength Training 5:00 [1]
Stretching 5:00 [0]
Note
The camp directors gave me some free time this morning, which is how the above long outing was possible. For reference,
- woke up at 5:40 AM
- outside and biking by about 6:05
- at the trailhead by 6:45
- changed biking shorts to running shorts, locked up bike, hid stuff in the bushes and was running by 6:55
- finished run by 7:55
- ate a powerbar, changed, unlocked bike, put stuff back into camelbak and was biking again by 8:05
- back in CC at 8:30
- leading a hike at 10:30
- woke up at 5:40 AM
- outside and biking by about 6:05
- at the trailhead by 6:45
- changed biking shorts to running shorts, locked up bike, hid stuff in the bushes and was running by 6:55
- finished run by 7:55
- ate a powerbar, changed, unlocked bike, put stuff back into camelbak and was biking again by 8:05
- back in CC at 8:30
- leading a hike at 10:30
Running 10:00 [2]
shoes: Asics Cumulus 2009
Me and two other counselors took nine kids for a hike in Red Rock Canyon today, starting in the late morning. One of the kids was really speedy and a few others caught on, so we ran a mile or so with breaks at one point. Everyone had fun and the hike was brilliant, up until the very end when we got back to the parking lot. One of the camp directors was supposed to come and pick us up, but we couldn't reach him on our cell phones and in the meantime a storm settled over us and got increasingly worse. I actually saw lightning strike and sparks fly off maybe 400 meters away. We waited in the rain and hail for fifteen minutes, then hitchhiked back to CC when the storm let up somewhat. That was scary.
Saturday Jul 4, 2009 #
Running 56:29 10.3 km (5:29 / km)
ahr:144 max:177 shoes: Asics Cumulus 2009
Easy jog by myself, then Kip joined me and for 20 minutes the pace was around 5 min/km, even faster. Then I went to the track and did 5x400m in the 5th lane again, 1 minute walking rest: 94, 96, 95, 94, 97. Faster than last time, because my legs felt looser after the long and quick warm-up.
Strength Training 6:00 [1]
Core+18 pushups.
Friday Jul 3, 2009 #
Note
(rest day)
Thursday Jul 2, 2009 #
Biking 48:00 [1]
Down Cascade and then on Colorado till the Manitou Springs sign. Back the same way. Beautiful morning!
Strength Training 5:00 [1]
Stretching 5:00 [0]
Running (ultimate) 10:00 [2]
Played a leisurely hour of ultimate frisbee with Winston, Dustin, and some of the kids. I ran only when I had to, which is why I'll put this down as just ten minutes.
Wednesday Jul 1, 2009 #
Running 58:37 [2] 10.05 km (5:50 / km)
ahr:143 shoes: Asics Cumulus 2009
Run up and down the river with Max and Logan, at a perfect easy pace. Legs felt tired by the end and my knees hurt (hard gravel and pavement), but company is nice.
Strength Training 6:00 [1]
core+18 pushups
Stretching 5:00 [0]
Tuesday Jun 30, 2009 #
Running 42:03 7.1 km (5:55 / km)
ahr:143 max:174 shoes: Asics Cumulus 2009
Warm-up (around 13 minutes), then 6x400m on the track, 1-minute walking rest, in lane 5, the three minutes walking rest followed by cool-down (about 11 minutes). Splits: 98, 96, 98, 97, 98, 95.
Strength Training 5:00 [1]
Stretching 5:00 [0]
Monday Jun 29, 2009 #
Running 59:25 10.83 km (5:29 / km)
ahr:132 max:156 shoes: Asics Cumulus 2009
Easy run with Max at 6AM down then up the river path. Some diversions, so part was on pavement. He started off quickly (around 5 min/km), then died in the second half.
Strength Training 6:00 [1]
core+1 min pushups (18).
Stretching 5:00 [0]