Monday, January 31, 2011

WEEKLY SUMMARY 1/24-1/30

3 weeks out from the Moab Red Hot 55k LEWIS is feeling pretty good.  He bags his second workout of the week and shortens his long run however due to some lingering tightness in his L. calf.  Not much else to say.


Mon- 1:00 easy, 700 ft vertical.
Tues - OFF
Wed - AM 1:15 with 30 min tempo starting at 6:15 pace, working down to 6:00 pace.
           PM 45 min easy.  500 vert.

Thurs - AM 55min from UCC, easy.  PM 55 min Bonneville.  total 1400 vert. Left. calf tight.

Fri- 1:25 with 1200 vert.  Included 20 min. moderately hard up Grandeur Peak.

Sat- 1:35 easy, pipeline.  300 vert.

Sun- 2:10 at Jeremy Ranch.  1000 vert.  easy.   L. calf still a little tight.

Total= 10 hours.  5100 vert total.

Sunday, January 2, 2011

WEEKLY SUMMARY 12/27 - 1/2

video
12/27/10- 1/2/11

Mon- off, yoga x 15 min.

Tues- 1:30.  Approx. 700 ft vertical.  Easy

Wed-
AM- 1:20 min with 1 hour progression run on TM.  Started at 7:00 per mile and steadily increased to 5:58 per mile by the end.  Av. hr 154 for workout.

PM: 40 min elliptical easy

Thurs: 1:30 Bonneville  1400 ft vertical

Friday: 1:30 Bonneville 1500 ft vertical

Sat- 30 min skate ski, 30 min easy run, flat. 1 hour hiking with 1000 vertical. Yoga, eccentric calf raises.

Sun- 3:20 with 4200 vertical.  Desolation > salt lake overlook in 37 min, then Grandeur peak in 50 min, finished on pipeline.  Felt good.

Total:
11:50.
Running time: 9:40.  Xtraining: 2:10.  total vertical 8,800 ft.