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Training Log Archive: Trailrat

In the 29 days ending Feb 29, 2012:

activity

time

miles

+ft

Running

20:12:00

151.3

(8:01)

243.49

(4:59)

10599

Hike/Walk/Ruck

1:00:00

3.0

(20:00)

4.83

(12:26)

Weights

34:00

Biking

25:00

6.0

(14.4/h)

9.66

(23.2/h)

Total

22:11:00

160.3

257.98

10599

averages - sleep:8.1 weight:178lbs

2:47

0:00

» now

Wednesday Feb 29, 2012 #

10 AM

Running (Trail) 37:00 [3] 4.6 mi (8:03 / mi) +200ft 7:44 / mi
slept:7.5 shoes: Peak1

Quick jog between meetings. 1st half of jog into very strong head wind and HR was high due to the wind. Just cruised coming back. Skipped Hill Strides due to lack of time and will add them onto tomorrow's run.

http://connect.garmin.com/splits/153709660

Tuesday Feb 28, 2012 #

11 AM

Running (Trail) 57:00 [3] 7.0 mi (8:09 / mi) +400ft 7:44 / mi
slept:8.0 shoes: Peak1

Out to 66th and back at easy pace. Calves little stiff but felt ok.

Monday Feb 27, 2012 #

11 AM

Running (Trail) 57:00 [3] 6.75 mi (8:27 / mi) +400ft 8:00 / mi
slept:8.0 weight:178lbs shoes: Peak1

Run from work towards Colton Trailhead and back. Easy, no HR

6 PM

Weights 10:00 [3]

One round of Foundation core workout 1.

Saturday Feb 25, 2012 #

12 PM

Running (Road) 1:11:00 [3] 9.0 mi (7:53 / mi) +400ft 7:34 / mi
shoes: Kissaki

Short loop around Standley Lake.

Friday Feb 24, 2012 #

11 AM

Running (Trail) 49:00 [3] 6.0 mi (8:10 / mi) +300ft 7:48 / mi
ahr:143 max:163 slept:7.0 shoes: Kissaki

Easy jog, HR was higher 1st half of the run due to strong headwind when going west.

http://connect.garmin.com/activity/152201725

Thursday Feb 23, 2012 #

11 AM

Running (Treadmill) 49:00 [3] 6.0 mi (8:10 / mi)
slept:8.0 shoes: Kissaki

Easy jog on the mill.

12 PM

Weights 12:00 [3]

Easy lifting on upper body only right after the jog. 2 sets of each lift.

Wednesday Feb 22, 2012 #

Note
(rest day)

Had another big denist apt this morning and could not take off time to get my run in.

Tuesday Feb 21, 2012 #

1 PM

Running (Trail) 18:00 [3] 2.2 mi (8:11 / mi) +100ft 7:51 / mi
shoes: Kissaki

Easy recovery jog at Davidson Mesa.

Monday Feb 20, 2012 #

11 AM

Biking (Stationary) 25:00 [3] 6.0 mi (14.4 mph)

Easy spin at the gym over lunch. Seemed to help a little with the sore quads and ankles.

12 PM

Weights 7:00 [3]

Couple of easy lifts after ride of 2 sets each.

Pullups
Dips
Rows
Planks

Sunday Feb 19, 2012 #

Note
(rest day)

Driving home from Moab, legs are shot today and it is painful in the quads to even walk down the stairs. Funny as hell.

Saturday Feb 18, 2012 #

Event: Moab's Red Hot 55K & 33K

8 AM

Running race (Trail) 2:47:00 [5] 20.0 mi (8:21 / mi) +3300ft 7:13 / mi
shoes: Kissaki

Red Hot 33K- Started out a little hot but did not feel like it at the time. I really had a hard time with footing and pounding the downhills, my quads were shot the last few miles. Great time though and 10th overall.

http://connect.garmin.com/activity/151149159-

Friday Feb 17, 2012 #

1 PM

Hike/Walk/Ruck (Road) 1:00:00 [3] 3.0 mi (20:00 / mi)
shoes: MT101

Walk to shake out the drive.

Thursday Feb 16, 2012 #

11 AM

Running (Trail) 23:00 [3] 3.0 mi (7:40 / mi) +150ft 7:19 / mi
slept:7.0

Easy shake out loop of Davidson Mesa. Pretty stiff.

Wednesday Feb 15, 2012 #

Note
(rest day)

Missed today due to getting my ass kicked at the denist this morning.

Tuesday Feb 14, 2012 #

11 AM

Running (Trail) 30:00 [3] 4.1 mi (7:19 / mi) +150ft 7:04 / mi
ahr:153 max:173 slept:8.0 shoes: Peak1

Easy lunch run with 4 X 2mins thrown in at the end. Felt ok and hoping the root canal I am having tomorrow am gets rid of the mouth pain that I have been fighting since friday. HR data in the link

http://connect.garmin.com/activity/149635616

Monday Feb 13, 2012 #

Note
slept:8.0 (rest day)

Scheduled day off

Sunday Feb 12, 2012 #

10 AM

Running (Road) 38:00 [3] 4.6 mi (8:16 / mi) +300ft 7:47 / mi
slept:9.0

Neighborhood jog, easy with no HR. Felt stiff and little sore. Also felt out of sync.

http://connect.garmin.com/activity/149344400

Saturday Feb 11, 2012 #

6 AM

Running (Treadmill) 1:31:00 [3] 11.2 mi (8:07 / mi) +200ft 7:59 / mi
slept:8.0 shoes: Kissaki

Easy spin on the mill at the gym. HR was around 130 the whole time.

Friday Feb 10, 2012 #

11 AM

Running (Mixed) 39:00 [3] 4.9 mi (7:58 / mi) +300ft 7:31 / mi
ahr:140 max:160 slept:8.5 shoes: Kissaki

Easy lunch run, feel out of sync today for some reason.

http://connect.garmin.com/activity/148543660

Thursday Feb 9, 2012 #

Note
(rest day)

Scheduled day off.

Wednesday Feb 8, 2012 #

11 AM

Running (Mixed) 1:04:00 [3] 8.25 mi (7:45 / mi) +800ft 7:06 / mi
ahr:149 max:175 slept:8.0 shoes: Peak1

Easy warmup with 4 X 45sec hills then 5 X 2:00 Hill tempo capping HR at 165. Was supposed to do 6 but ran out of time and had to get back to work. The snow on the trail was mid shin deep so bailed onto the roads for the workout.

HR data in the link

http://connect.garmin.com/activity/148126029

Tuesday Feb 7, 2012 #

11 AM

Running (Treadmill) 35:00 [3] 4.4 mi (7:57 / mi) +100ft 7:47 / mi
slept:8.5 shoes: Kissaki

Easy jog on the mill with 4X10sec at 6:18 pace.

Monday Feb 6, 2012 #

Note
slept:8.0 (rest day)

Scheduled day off, was going to ride but went out to eat instead. Little stiff from the weekend.

Sunday Feb 5, 2012 #

7 AM

Running (Road) 2:42:00 [3] 20.1 mi (8:04 / mi) +1200ft 7:38 / mi
slept:9.5 shoes: Fuel XC

Long run. Really started feeling the pounding the last 5 miles. Ankle felt ok. Drank 3 bottles of 300cal each of Carboplex. Little bloating from it.

Saturday Feb 4, 2012 #

8 AM

Running (Treadmill) 2:00:00 [3] 15.2 mi (7:54 / mi) +1500ft 7:13 / mi
slept:7.5 shoes: Fuel XC

Rolling hills setting on the mill. Felt good today.

Friday Feb 3, 2012 #

Note
(rest day)

Missed run due to denist, snow, & work. Going to add little more onto tomorrows run.

Thursday Feb 2, 2012 #

10 AM

Running (Trail) 51:00 [3] 7.0 mi (7:17 / mi) +400ft 6:55 / mi
slept:8.25

Out to 66th and back again on Coal Creek Trail. Pushed a little harder coming back for a small progression. Ankle held up just fine, going to keep on rolling the calves though.

1- 7:56
2- 7:58
3- 7:34
4- 7:22
5- 6:57
6- 6:40
7- 6:52

No HR data.

6 PM

Weights 5:00 [3]

Easy body weight stuff, pushups, planks, ect....

Wednesday Feb 1, 2012 #

11 AM

Running (Trail) 54:00 [3] 7.0 mi (7:43 / mi) +400ft 7:19 / mi
slept:9.0 (injured) shoes: Kissaki

Easy jog out to 66th and back on Coal Creek trail. Ankle feeling better after it warmed up. Takes a little longer than normal to loosen but at least it does. Think we are past this as long as I keep rolling my lower calves. Couple more good days and I will remove the injured status.

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