Wednesday, July 22, 2009

Training Update 8

Monday J06: AM 1:56 running- from USAC to Manitou through the GOG- felt ok throughout despite the heat (longest run since the post-post surgery flare-up PM 1:11 cycling- around the GOG

Tuesday J07: AM 2:16 cycling- to Cheyenne Canyon, up and down the 5km climb twice (1st time in 22:55, 2nd time in 21:34) PM 1:04 running- out and back on Intemann trail- felt pretty good

Wednesday J08: AM 2:13 cycling- to Cheyenne Canyon, up and down the 5km climb twice (this time, I did not time myself- I did not want to push myself too hard) PM 1:00 running- up and down Williams Canyon

Thursday J09: AM 0:29 cycling- to Cheyenne Canyon AM 1:06 running- Cheyenne Canyon Mountain Race Course with RyanH AdamR + 2 24:27 for the runout and the first lap, 18:17 for the second lap, and 23:55 for the third lap and run in. 0:37 cycling- back to Manitou

Friday J10: AM 1:05 cycling- very easy around the GOG

Saturday J11: AM 3:00 cycling- 1:00 warm up to and around Cheyenne Canyon, Carmichael Training Systems Cheyenne CaƱon Time Trial 3.1 miles with 1,250 feet of elevation gain averaging 7.6% grade in 16:28, 1:20 cycling cooldown and then 20 minutes back home from the awards venue. PM 0:30 cycling- to and from Peter and Nora's- easy

Sunday J12: AM 2:23 running- 0:07 warm up up Ruxton, incline in 21:50 (slow), 0:05 cool down at top of incline, waited for the BTMR gun to go off at 7:00 and then ran from the top of the incline to Barr Camp in 40something minutes, took splits for the BTMR and then ran down (easily and carefully) in 1:10 PM 1:09 cycling- easy around the GOG

Weekly totals:
7:29 running (37% of total)
12:30 cycling (63% of total)

Total: 19:59

Comments: This was a good week with a low-key race thrown in to mix things up a little bit. The race (see related post) went well but the best workout was actually the next day when I ran hard up to Barr Camp (albeit with a long break in there) for the first time in, well, a while. I was volunteering for the Barr Trail Mountain Race and my job was to run to the top of the incline (at my leisure) and then wait for the gun to go off before I ran over to Barr Trail and up to Barr Camp (the race's turn around) fast enough (hopefully) to beat the first runners through with the stopwatch that I started at the top of the incline. It meant that I had to run 4-4.5 miles while the leader was running 6 but I still did not want to take it easy and risk getting passed on my way to the turn around! Now that I have done it (run to Barr Camp and back), I now have the courage to (carefully) do the up and down workout in on Barr in the future.

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