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Training Log Archive: Trailrat

In the 28 days ending Feb 28, 2010:

	activity	#	time	miles		km		+ft
	Running	27	53:44:00	307.75	(10:29)	495.28	(6:31)	46401
	Hike/Walk/Ruck	4	3:15:00	13.5	(14:27)	21.73	(8:59)	7300
	Weights	2	45:00
	Biking	1	30:00
	Total	29	58:14:00	321.25		517.0		53700
averages - sleep:8.8 weight:178lbs

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Sunday Feb 28, 2010 #

11 AM

Running (Road) 1:33:00 [2] 9.5 mi (9:47 / mi) +1200ft 8:45 / mi
slept:9.5 shoes: Saucony Xodus

Super, super easy shake out. 1st 5 miles with the dog so slow going which is good because my legs are trashed from yesterday.

Saturday Feb 27, 2010 #

Running (Trail) 4:35:00 [3] 16.5 mi (16:40 / mi) +7900ft 11:28 / mi
slept:7.0 shoes: Cascadia

5 laps of Mount Sanitas. Hard Work but Fun!

http://connect.garmin.com/activity/26083294

Friday Feb 26, 2010 #

1 PM

Running (Road) 1:42:00 [2] 11.5 mi (8:52 / mi) +1500ft 7:54 / mi
slept:10.5 shoes: Saucony Xodus

Super easy 2 laps plus some. Purposely went 1 min or so slower than normal.

Thursday Feb 25, 2010 #

10 AM

Running (Road) 1:32:00 [3] 11.5 mi (8:00 / mi) +1500ft 7:07 / mi
slept:11.0 weight:178lbs shoes: Saucony Xodus

2 neighborhood laps plus some to the top of the hill and back. Felt easy but my 2 laps tied my PR for that route. Must be starting to get into shape

Wednesday Feb 24, 2010 #

Running (Treadmill) 1:00:00 [3] 6.5 mi (9:14 / mi)
slept:9.0 shoes: Nike Free

Easy cruise on the mill to work out the kinks from a 4 hour job interview

Hike/Walk/Ruck (Treadmill) 1:00:00 [3] 4.25 mi (14:07 / mi) +2500ft 9:04 / mi
shoes: Nike Free

Walk at 12% incline after the run

Tuesday Feb 23, 2010 #

10 AM

Running (Snowy Roads) 2:01:00 [3] 14.25 mi (8:29 / mi) +1800ft 7:35 / mi
slept:9.0 shoes: Cascadia

3 neighborhood loops, one short walking break of a min or so per loop.

Monday Feb 22, 2010 #

Running (Snowy roads) 1:23:00 [3] 9.5 mi (8:44 / mi) +1200ft 7:48 / mi
slept:8.5 shoes: Crosslites

2 laps around the neighborhood again but this time it was in 6 inches of fresh snow. This made the effort a little higher than normal.

Sunday Feb 21, 2010 #

Note
slept:10.5 (rest day)

Took a rest day after yesterdays bush wack, quads are sore

Saturday Feb 20, 2010 #

Running (Trail) 4:20:00 [3] 15.0 mi (17:20 / mi) +5000ft 13:10 / mi
slept:7.0 shoes: Cascadia

Run with the Special Idiots and boy was it an idiot route up Eldo Mountain, post holing up to my knees. We made the summit. The 1st 6.5 miles took 3.5 hours. :0) and of course it was all off trail bush wacking.

http://connect.garmin.com/activity/25528242

FUN!!!!!!!!!!!!!!!!!!

Friday Feb 19, 2010 #

Running (Treadmill) 1:00:00 [3] 6.5 mi (9:14 / mi)
slept:8.0 shoes: Nike Free

Easy cruise on the mill, did not feel like dealing with the snow and doing a long trail run tomorrow

Hike/Walk/Ruck (Treadmill) 1:00:00 [3] 4.0 mi (15:00 / mi) +2500ft 9:25 / mi
shoes: Nike Free

Walk on the mill after the run at 12% incline.

Thursday Feb 18, 2010 #

9 AM

Running (Trail) 3:20:00 [3] 17.5 mi (11:26 / mi) +2700ft 9:58 / mi
slept:7.0 shoes: Cascadia

Easy pace trail run with Dave. Marshall Mesa-Eldo Springs loop. Easy pace which was good.

Wednesday Feb 17, 2010 #

10 AM

Running (Road) 1:29:00 [3] 10.5 mi (8:29 / mi) +1400ft 7:32 / mi
slept:9.0 shoes: Cascadia

Same as yesterday but a little slower.

Tuesday Feb 16, 2010 #

11 AM

Running (Road) 1:23:00 [3] 10.5 mi (7:54 / mi) +1300ft 7:05 / mi
slept:9.0 shoes: Cascadia

2 neighborhood laps plus some.

Monday Feb 15, 2010 #

Running (Road) 1:30:00 [3] 10.5 mi (8:34 / mi) +1300ft 7:40 / mi
slept:9.5 shoes: Cascadia

2 neighborhood laps plus to Red Box to return movie. Legs starting to feel better

Sunday Feb 14, 2010 #

9 AM

Running (Treadmill) 1:00:00 [3] 6.5 mi (9:14 / mi)
slept:8.0 shoes: Saucony Xodus

Easy run on the mill, legs still tired and sore so I milled it.

10 AM

Hike/Walk/Ruck (Treadmill) 1:00:00 [3] 4.25 mi (14:07 / mi) +2300ft 9:20 / mi
shoes: Saucony Xodus

Walk on the mill at 11% incline after the run

Saturday Feb 13, 2010 #

Running (Road) 40:00 [3] 4.75 mi (8:25 / mi) +600ft 7:31 / mi
slept:8.0 shoes: Saucony Xodus

One neighborhood lap, was going to more but legs were stiff and sore so I decided against it since it is still early in the year.

Friday Feb 12, 2010 #

Running (Road) 2:03:00 [3] 14.5 mi (8:29 / mi) +1600ft 7:41 / mi
slept:8.0 shoes: Saucony Xodus

2 neighborhood laps followed by a jog over to Blockbuster and back. Hamstrings and ass muscles are sore, not sure if I should ease back on the mileage a little or push through.

Thursday Feb 11, 2010 #

Running (Road) 1:25:00 [3] 9.5 mi (8:57 / mi) +1200ft 7:59 / mi
slept:10.0 shoes: Saucony Xodus

2 neighborhood laps again. Purposely went slow so it was more of a recovery run.

Wednesday Feb 10, 2010 #

Running (Road) 1:20:00 [3] 9.5 mi (8:25 / mi) +1200ft 7:31 / mi
slept:9.5 shoes: Saucony Xodus

2 neighborhood laps, felt easy

Biking (Gym) 30:00 [2]

Warmup for weights

Weights 30:00 [3]

Quick total body lifting, major muscle groups

Tuesday Feb 9, 2010 #

Running (Road) 1:24:00 [3] 9.5 mi (8:51 / mi) +1200ft 7:54 / mi
slept:9.0 shoes: Crosslites

Easy 2 laps around the neighborhood in the cold and snow. Right ankle is really bothering me, think Sundays 19 miles in the Nike Frees was to much

Monday Feb 8, 2010 #

Note
slept:9.0 (rest day)

Need a rest day! Last week was a huge week for me.

Sunday Feb 7, 2010 #

Running (Treadmill) 3:25:00 [3] 19.0 mi (10:47 / mi)
slept:11.0 shoes: Nike Free

Easy run on the mill at the gym so I could watch the Superbowl, I don't have TV. Ran during the game at super easy pace the walked the commerial breaks. Legs are super sore atfer this.

Saturday Feb 6, 2010 #

Running (Trail) 3:45:00 [3] 16.25 mi (13:51 / mi) +4000ft 11:14 / mi
slept:7.0 shoes: Cascadia

Almost double Mesa plus some in Eldo Springs park. Did this with the BTR group and took the dog so alittle slower than normal.

Friday Feb 5, 2010 #

9 AM

Running (Road) 1:32:00 [3] 10.5 mi (8:46 / mi) +1400ft 7:47 / mi
slept:9.0 shoes: Saucony Xodus

2 neighorhood laps again plus some at the end. Took dog on 1st lap. Very tired today!

Thursday Feb 4, 2010 #

9 AM

Running (Road) 1:17:00 [3] 9.5 mi (8:06 / mi) +1200ft 7:14 / mi
slept:8.5 shoes: Saucony Xodus

2 laps around the neighborhood again. I think this was the quickest yet and I was not trying to make it quick

6 PM

Running (Indoor track) 1:00:00 [3] 7.25 mi (8:17 / mi)
shoes: Nike Free

Run at the Y while the kiddo had basketball practice. Was going to do intervals but decided just to run since stomach was upset

Wednesday Feb 3, 2010 #

9 AM

Running (Road) 1:25:00 [3] 9.5 mi (8:57 / mi) +1200ft 7:59 / mi
slept:8.5 shoes: Go Lite Sun Dragons

2 loops through the neighborhood, 1st one with the dog. Energy feels good but the legs ache alittle

Tuesday Feb 2, 2010 #

Hike/Walk/Ruck (Treadmill) 15:00 [3] 1.0 mi (15:00 / mi)
shoes: Nike Free

Easy walk after run as a cooldown

Weights 15:00 [3]

Upper body only after run & walk

10 AM

Running (Treadmill) 1:00:00 [3] 6.75 mi (8:53 / mi)
slept:8.5 shoes: Nike Free

Easy recovery run. Sore from yesterday.

Monday Feb 1, 2010 #

Running long (Trail) 5:40:00 [3] 25.0 mi (13:36 / mi) +6000ft 11:05 / mi
slept:8.5 shoes: Cascadia

Ran from Boulder to Nederland via connecting trails and back country roads . Would have been a little quicker but lost the trail in all the snow and had to bushwack into Ned through knee deep snow. Awesome Day!!!

http://connect.garmin.com/activity/23802819

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