| Location: Flagstaff,AZ,United States Member Since: Jan 16, 2014 Gender: Female Goal Type: Local Elite |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 321.00 | 0.00 | 0.00 | 0.00 | 106.00 | 427.00 |
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| Night Sleep Time: 237.50 | Nap Time: 0.00 | Total Sleep Time: 237.50 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 4.00 | 14.00 |
| PM: 60 min skinning- easy to Ridge
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 5.00 | 14.00 |
| AM: so-so. I have a LONG way to go to get back to fitness.
PM: 60 min skinning- ridge to midway
PT: hip ex
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 5.00 | 14.00 |
| AM: foot feels progressively better, just need to get out of the giant brace because it's irritating the rest of my foot.
PM: 60 min skinning- ridge to midway + a little more. Totally ate some ice while falling down waterfall...multiple times.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: uptempo bottom 1/2
PM: 60 min skinning- logjam-bowl
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 5.00 | 15.00 |
| AM: easy strolll on Woody Mtn
PM: 60 min skinning- ridge-midway + some
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 6.00 | 14.00 |
| AM: foot still better but hip is tracking weird after compensating on a bum foot for so long.
PM: 75 min skinning- logjam-bowl-spur-agassiz. All the way to the top, beautiful views but an icy descent.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 6.00 | 16.00 |
| AM: Woody Mtn Rd w. AJ
PM: 75 min skinning- logjam-bowl-spur-agassiz. Really hard effort trying to keep up w. Rob K and Jason. I was totally anaerobic 10 min in...
PT: strength ex. and rehab ex.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: Pretty good, longest run without brace, still have to run pretty easy...but progress!
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 6.00 | 15.00 |
| AM: Better! Making progress, foot is holding.
PM: 75 min skinning- logjam-bowl-spur-agassiz. Snow totally sketchy and icy, especially descending.
PT- hip w. AJ
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 6.00 | 16.00 |
| AM- still doing good without the tape and foot seems to be recovering, hips still a little off.
PM: 75 min skinning- logjam-bowl-spur-agassiz
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 5.00 | 16.00 |
| AM: foot improving, no brace!
PM: 60 min skinning- logjam-bowl-spur
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 6.00 | 16.00 |
| AM: easy 10
PM: 90 min skinning- logjam-bowlx2-spur-agassiz. Fell/slid ALL the way down bowl so had to do some extra climbing.
PT: Hip w. AJ
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 6.00 | 17.00 |
| AM: 11 w. AJ
PM: 75 min skinning- logjam-bowl-spur-agassiz. Hard effort.
PT: T-Spine therapy
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM: Easy w. Lauren Fleshman in Phoenix.
PM: No XT or run, had to get back for first TRF practice!
PT-John Ball treatment on post tib., laser treatment, new taping
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 6.00 | 16.50 |
| AM; solid run w. AJ on the bike
PM: 75 min skinning- logjam-bowl-spur-agassiz
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: :Slow, muddy and sloppy run but nice to be running on single track trails mid Jan! Foot much better but hip still a little twisted.
PT-hip w. Wes and AJ
Strength- full routine strength routine.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM; beautiful run on the trails! Foot feels great, hip better but still need to make some progress.
PT: tx w. AJ
Strength: hip and back ex.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 12. hip and foot better, felt good despite a really crummy night of sleep.
PM: 4
PT: hip w. AJ
Strength: glute routine + and handful of other lifts
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 11 awesome miles on trails outside of Anthem towards cave creek
PM: easy 3 to the gym
PT: J.Ball foot and hip w. laser.
Strength: handfull of ex., mostly core and upper
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 6.00 | 16.00 |
| AM: great run, stride close to normal.
PM: 75 min skinning. Amazing sunset and felt strong up the mountain. Surprised, slopes were in much better condition than the last couple of weeks...got to enjoy a fast decent on snow rather than chunky ice/snow mix
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 6.00 | 17.00 |
| AM: tried to spins the wheels a little and do some pickups. Progress but not 100%
PM: 75 min skin, moderate effort. Strapped on a heart rate monitor out of curiousity, bpm WAY higher than my running HR.
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 9 super easy, not much sleep so felt like I needed an easy day
PM; 4 uptempo on Woody Mtn, felt better
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 5.00 | 15.00 |
| AM: 5 miles uptempo, solo. Then 5 w. a client.
PM: 60ish min skin. Felt strong despite anothe bad night of sleep. Cut the session short b/c Tinder was feeling a little dizzy up on some the higher runs.
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 5.00 | 14.50 |
| AM: Good run on gamble trails to Woody Mtn. Hip and foot feeling better. Anothe shorts and sports bra run in Jan.
PM: 65-70 min skin. Felt good, beatiful night on the mountain
Strength: heavy squats, t.gettups, nordic curls, couple baby olympic lifts, sl deadlifts and a couple PT ex.
PT: foot w. AJ
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 80 min steady w. Matt
PM: off
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 6.00 | 18.00 |
| AM: Nice solo run on the trails/dirt roads. Itching to start some workouts and run a little faster.
PM: 70 min skin w. Tinder, Krar and Wolf. Just nice and steady and tried to keep the guys in sight.
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. It's been a long time since I've had a complete day off so it was nice to focus on work anc recharge.
Strength: full weight routine plus some plyos, turkish getups, etc.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 6.00 | 16.00 |
| AM: Gamble trails to ft tuthil. Beautiful day, 55 and sunny!
PM: 75 min skin. Up ridge, down bowl
PT: a few hip things w. AJ
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 6.00 | 15.50 |
| AM: easy run w. S. Hall via ft tuthill to gamble trails. 60 degrees!?
PM: 75 min skin w. the guys
PT: R leg rehab
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: Easy run from the house on trails. SO impatient to start doing workouts again!
PM: warm up to the gym
PT: laser
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: Story run on the trails. Hip and foot feel less inlfamed but still moving a little weird.
PM: Easy to the Hypo2
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 321.00 | 0.00 | 0.00 | 0.00 | 106.00 | 427.00 |
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| Night Sleep Time: 237.50 | Nap Time: 0.00 | Total Sleep Time: 237.50 | Weight: 0.00 | |
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