Friday, September 19, 2014

September 7 - 13

M o n d a y

Spin Class
5:30 am

16 miles (60 minutes)

Lots of hill training today.


T u e s d a y

REST

W e d n e s d a y

Running - 4.23 miles

Tried a new route today.  I am tired of running my Royal Pine loop.  It was great!

Split
Time
Distance
Avg Pace
Summary34:07.94.238:05
17:59.21.007:59
27:59.71.008:00
38:25.31.008:25
48:02.41.008:02
51:41.40.237:30


Elevation Gain:276 ft
Elevation Loss:298 ft
Min Elevation:6,626 ft
Max Elevation:6,890 ft


T h u r s d a y

Running - Hill Repeats in Manitou Springs

6:00 am

Today was my first day running with the Sunrise Striders group.  GREAT group of runners.

20 minute warmup
8 hill repeats
15 minute cool down

I didn't know what to expect today as this was my first run with faster runners and also my first REAL hill training in such a long time.  I don't count running up hill in my neighborhoods.  We ran UP for 20 minutes to the top of this awesome mountain ledge.  Then it was 8 repeats.  Each hill repeat was about .11 miles and took me anywhere between 50 sec - 1 minute.  I had to jet out of the last repeat when Mike called to tell me he left his wallet in my car.  That last 1 1/2 miles back down to my car was not much of a cool down...it was fast.

1st hill - 50 sec
2nd hill - 50 sec
3rd hill - 54 sec
4th hill - 54 sec
5th hill - 57 sec
6th hill - 60 sec
7th hill - 58 sec


F r i d a y

Much needed REST...my legs are toast.


S a t u r d a y

REST

Saturday, September 6, 2014

August 31 - September 6

M o n d a y

Spin Class
5:30 am

18 miles (60 minutes)

T u e s d a y

Running - 4 miles 

Split
Time
Distance
Avg Pace
Summary33:19.04.008:20
19:03.61.009:04
28:16.41.008:16
38:13.61.008:14
47:44.21.007:44
5:01.30.000

Elevation Gain:232 ft
Elevation Loss:244 ft
Min Elevation:6,849 ft
Max Elevation:7,006 ft

W e d n e s d a y

Too tired to get up for spin today:(


T h u r s d a y

Running - 4 miles

Held about 8:12 pace up the 2 mile hill up to Union Ave.  Killed it on the way down.  Too bad my watch died.

F r i d a y

REST


S a t u r d a y

REST

Saturday, August 30, 2014

August 24 - 30

M o n d a y

Spin Class
5:30 am

20 miles (60 minutes)

T u e s d a y

Running - 6.19 miles

3 mile tempo run.  Felt pretty good.  I will never like that cool down hill at the end.  I hate running up Chapel Hills drive.  That's what I get for living in hilly Colorado Springs.


split
Time
Distance
Avg Pace
Summary49:01.96.197:56
18:41.01.008:41
28:15.71.008:16
37:36.91.007:37
47:05.41.007:05
57:37.01.007:37
68:21.41.008:21
71:24.40.197:32

Elevation Gain:404 ft
Elevation Loss:424 ft
Min Elevation:6,665 ft
Max Elevation:6,996 ft


W e d n e s d a y

Spin Class
5:30 am

20 miles (60 minutes)



T h u r s d a y

Running - 4 miles

Sometimes it is nice to just have an easy run.

Split
Time
Distance
Avg Pace
Summary33:19.94.008:20
19:01.51.009:02
28:33.31.008:33
38:14.61.008:15
47:30.41.007:30

Elevation Gain:222 ft
Elevation Loss:228 ft
Min Elevation:6,847 ft
Max Elevation:7,007 ft


F r i d a y

REST


S a t u r d a y

REST

Saturday, August 23, 2014

August 17 - 23

M o n d a y

Spin Class
5:30 am

18 miles (60 minutes)

T u e s d a y

Running - 4 miles

Today was an easy day.  Legs still tired from spin the day before.


W e d n e s d a y

Spin Class
5:30 am

20 miles (60 minutes)



T h u r s d a y

Running - 5.66 miles

Nice 2 mile tempo run around Pine Creek.  I guess it's time to finally start picking up the pace a little in preparation for some fall races.

Split
Time
Distance
Avg Pace
Summary46:07.85.668:09
18:55.71.008:56
28:25.21.008:25
37:46.01.007:46
47:25.21.007:25
58:14.11.008:14
65:21.70.668:06



F r i d a y

REST


S a t u r d a y

REST

Saturday, August 16, 2014

August 10 - 16

M o n d a y

Spin Class
5:30 am

18 miles (60 minutes)


T u e s d a y

REST


W e d n e s d a y

Spin Class
5:30 am

16 miles (60 minutes)



T h u r s d a y

Running - 4 miles

Royal Pine to Briargate and back.  Super easy day in prep for my anniversary trip to Aspen!


Split
Time
Distance
Avg Pace
Summary34:23.14.008:36
18:50.41.008:50
28:25.31.008:25
38:42.71.008:43
48:24.81.008:26


F r i d a y

Downhill Mountain Biking - Snowmass

I didn't have my watch so I didn't log my miles but it was an awesome couple of hours on the mountain bike with Mike up at Snowmass near Aspen.  We did mostly green and blue runs.  Turns out that the green run was way cooler than the blue run.  We rode through some awesome Aspen trees.  It was the perfect day to spend our 16th Anniversary.









S a t u r d a y

REST