Monday, October 13, 2008
Ab Lounge Crunches BWx30, BWx30, BWx20
DB Squats 25x15, 35x12, 45x10
DB Lunges 25x12, 35x12, 40x10
DB Calf raises 25x10, 30,20
Close Grip Lat Pulldowns 90x12, 100x12, 110x15
DB Curl 30x12, 35x10
Concentration Curl 35x10, 40x10
Reverse Curls 37.5x15, 47.5x15
Oblique Crunches - two sets, 25 reps/side
Just an easy stroll around the block after the workout, about 0.7 miles in about 15 minutes.
Pikes Peak Ascent 7,815 ft
if held on 8/15/09 then 305 days or 43 weeks away
*****Specific Training must start 36 weeks out*****
@ 6.5 hours, Vertical Ascent is 1,202 ft per hour on average
Google Earth view of the Ascent and Marathon course.
At 6,000' Pressure is 620 mm Hg (18% less than at sea level)
At 14,115' Pressure is 430 mm Hg (43% less than at sea level)
- Start at City Hall - 0.0 miles 6,300'
- Ruxton Creek - 1.6 miles 6,900'
- Incline - 2.8 miles 7,700'
- No Name Creek - 4.3 miles 8,800'
- Bobs Road - 5.3 miles 9,350'
- Barr Camp - 7.6 miles 10,200' Cut-Off 3 hours
- A-Frame (treeline) - 10.2 miles 11,950' Cut-Off 4.5 hours
- Cirque - 11.9 miles 13,300'
- Summit/Finish - 13.32 miles 14,115' Cut-Off 6.5 hours
5 min intervals of 2m@4mph & 3m@6.5mph yield a 2h23m 1/2 marathon
the above interval yields a 5.5mph average
5.24mph is the minimum average needed for a 2.5 hr 1/2 marathon
Barr Trail Mountain Race July 12, 2009
