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Training Log Archive: Trailrat

In the 1 days ending Feb 23:

activity # timemileskm+ft
  Hike/Walk/Ruck1 1:41:49 6.28(16:13) 10.11(10:04) 341
  Running1 1:02:05 8.2(7:34) 13.2(4:42) 337
  Weights1 55:00 1.75(31:26) 2.82(19:32)
  Mobility/Massage/Recovery2 38:00
  SkiErig/Rowing1 23:23 3.11(7:32) 5.0(4:41)
  Total6 4:40:17 19.34 31.12 678

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Tu

Tuesday Feb 23 #

5 AM

SkiErig/Rowing 23:23 [3] 5.0 km (4:41 / km)

Early morning easy Skierg spin....
7 AM

Running (Mix) 1:02:05 intensity: (3:33 @1) + (13:57 @2) + (37:20 @3) + (6:46 @4) + (29 @5) 8.2 mi (7:34 / mi) +337ft 7:17 / mi
ahr:152 max:172 shoes: Pegasus 37 BeTrue

8 miles easy with 4 x 30 seconds fast/30 seconds easy

Done on a combo of trails and roads in Louisville looping around going over one of the only hills in the area 3-4 times to get in some small hills. Felt great today! Loving this weather! 50 degrees at 7am!!!!!
8 AM

Mobility/Massage/Recovery 8:00 [3]

Crossover Symmetry- Shoulders
9 AM

Weights 55:00 [3] 1.75 mi (31:26 / mi)
shoes: Pegasus 37 BeTrue

Warmup: running, mobility and drills


4 RFT: : 18 mins 4 secs | Rx'd
4 rounds of:
Run, 400 m
20 Pull-ups
30 Push-ups
40 Air Squats


Cashout: mobility
1 PM

Hike/Walk/Ruck (Mix) 1:19:35 [1] 5.03 mi (15:49 / mi) +235ft 15:09 / mi
ahr:71 max:100 shoes: Akasha 2

Ruck with a 30lb pack as part of the Feb GoRuck Tribe. Need to do four 5 milers, 3 down and 1 to go this week.

Hike/Walk/Ruck (Road) 22:14 [1] 1.25 mi (17:47 / mi) +106ft 16:28 / mi
ahr:101 max:112 shoes: Akasha 2

Afternoon dog walk
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

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