WEEKLY SUMMARY 12/20-12/26

Monday: 1:30 easy on snowy trail.  

Tuesday: off

Wednesday: 
AM - 1 hour with  10 x 1:30 ON / 1:30 OFF fartlek.
PM - 30 min elliptical

Thursday: 1:00 easy, flat. 

Friday: 2:30 on Bonneville. 2,800 vertical.  Felt great.  Last hour fast.

Saturday: 1:50 in Round Valley. approx. 1000 vertical. Legs tired.  

Sunday: 1:10 skate skiing, hard.  30 min easy hiking.  

Totals:
running - 7:50.  
xtraining - 2:10.  

Weekly Summary 12/13-12/19

Mon Dec 13^th- 65 min on Bonneville, easy 1200 feet vertical, approx. 20 min hiking.

Tues Dec 14^th- 1:30 easy on pipeline.  30 min elliptical.  15 min Yoga

Wed Dec 15^th-

AM 1 hour on TM.  15 min w/u then hill progression:

 increased by 1% incline each ¼ mile.  Up to 9% then back to 0% x ¼ mile.  Then started again.  Went up to 8%.  Heart rate at 6% = 168.  At 9% = 178-180.

Thurs- off.  1 hour easy hiking

Fri- 65 min run, easy with stroller.  20 min yoga.  Eccentrics.

Sat- 3:00 long run on Bonneville.  Univ > city creek > up city creek and back.  approx. 3000 vertical.  Hr 135-155 generally.  Felt good.  20 oz fluid, 2 cliff blocks.  About 1 hour with Peter. 

Sun- 40 min easy running in sugarhouse.     30 min Yoga.

Totals: 8:20 running.  1:30 xtraining.

LEWIS! takes 4th in Nordic ski relay.

Weekly summary Dec 6th- Dec 12th.

Mon Dec 6-

AM 40 min elliptical easy.  PM 54 min running w stroller, roads.  1 set form drills.  3*strides

Tues Dec 7 

AM 30 min elliptical, 30 min Yoga

PM 1 hour with 15 min. @ threshold.

Wed Dec 8 

30 min elliptical,  1 hr hike

Thurs Dec 9 

 1 hour run, yoga

Fri Dec 10

 off 

Sat 

-1:30 skate skiing with 5k relay race: 4th place for Team Therapists Rock! Narrowly edged out by Team Therapists Rule!  Only fell once.

Sun 

-long run 2:05 at Jeremy ranch.  Felt strong.

Total: 9.5 hours.

LEWIS! logs another consistent week, changes diapers.

Mon- 40 min bike on trainer. 1:15 Run. extras: 40 min Yoga, eccentric calf exercises

Tues- 55 min run, pavement with stroller. Easy. Extras: 30 min Yoga and Core exercises

Wed- 1:15 run with stroller, Easy. 45 minutes elliptical. 30 minutes Yoga and Core.

Thurs- 35 min run AM with stroller. 55 min run pm, in loose snow.

Fri-40 min. elliptical. 30 minutes Yoga. eccentric calf exercises.

Sat- 2:10 min run. Easy. 1/2 on trail on loose snow, 1/2 on rolling dirt road.

Sun - 1:20 skate ski. Heart rate 155-175. 1 hr yoga and core.

Total running time: 7:05, all pretty easy with hr 130-145.
Total cross-training: 3:25

Check out my trail running video: http://www.youtube.com/watch?v=vjrDKJBpj5M