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Training Log Archive: Trailrat

In the 1 days ending Jan 30:

activity # timemileskm+ft
  Running1 1:18:52 10.01(7:53) 16.11(4:54) 254
  Weights1 1:05:00
  Mobility/Massage/Recovery2 40:00
  Hike/Walk/Ruck1 19:10 1.08(17:45) 1.74(11:02) 52
  Total4 3:23:02 11.09 17.85 306

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Sa

Saturday Jan 30 #

8 AM

Running (Mix) 1:18:52 intensity: (2:30 @1) + (5:08 @2) + (18:57 @3) + (26:58 @4) + (25:19 @5) 10.01 mi (7:53 / mi) +254ft 7:42 / mi
ahr:165 max:198 shoes: Pegasus 37 BeTrue

10 miles easy

Easy cruise this morning connecting Coal Creek- Rock Creek and Stern Lake trails in one big loop from Louisville. Such a great morning out there. Legs were heavy from yesterday's Skimo but that is no surprise! Loving this weather! Pumped for tomorrow's long jog, think Donnie is going to join me.
10 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Hips And shoulders

Weights 1:05:00 [3]

Warmup: Skierg, mobility and drills


AMRAP 20 mins: 9 rounds + 50 Double Unders + 2 Dumbbell Snatches | 772 reps | Rx'd
20:00 AMRAP:
50 Double Unders
20 Dumbbell Snatches, 50 lbs
10 Toes-to-bars

Cashout:
3rounds
5 strict pullups
10 pushups
4 PM

Hike/Walk/Ruck (Road) 19:10 [1] 1.08 mi (17:45 / mi) +52ft 16:59 / mi
ahr:89 max:98

Ruck with 30lb pack
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

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