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Training Log Archive: Trailrat

In the 30 days ending Sep 30, 2009:

	activity	#	time	miles		km		+ft
	Hike/Walk/Ruck	18	19:40:00	58.75	(20:05)	94.54	(12:29)	10100
	Running	15	15:42:50	89.85	(10:30)	144.6	(6:31)	10440
	Biking	7	6:50:00	18.1		29.13		1500
	Barefoot	4	41:15	3.1	(13:18)	4.99	(8:16)
	Weights	3	18:00
	Total	26	43:12:05	169.8		273.26		22040
averages - sleep:7.5 weight:179lbs

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Wednesday Sep 30, 2009 #

Note
slept:6.5 (rest day)

Needed at rest day so I took one.

Tuesday Sep 29, 2009 #

Hike/Walk/Ruck (Road) 42:00 [3] 2.25 mi (18:40 / mi) +250ft 16:53 / mi
slept:8.0 weight:179lbs shoes: Cascadia1

Morning walk with Tonka.

Monday Sep 28, 2009 #

Hike/Walk/Ruck (Road) 42:00 [2] 2.25 mi (18:40 / mi) +250ft 16:53 / mi
slept:8.0 shoes: Cascadia1

Easy morning walk with Tonka.

Running (Trail) 28:00 [3] 3.25 mi (8:37 / mi) +200ft 8:08 / mi
shoes: Crosslites

Easy run on CU crosscountry course. Felt like a very high effort for some reason. Ran without GPS so distance is est.

Sunday Sep 27, 2009 #

Hike/Walk/Ruck (Trail) 2:15:00 [2] 5.5 mi (24:33 / mi) +1600ft 19:15 / mi
slept:6.5 shoes: Cascadia1

Another hike in Indian Peaks Wilderness, this time to Diamond Lake with just Tonka. Elevation rolled between 10,000-11,000 feet.

Biking (Mountain) 1:50:00 [3] 18.1 mi (9.9 mph) +1500ft

Mountain bike ride from house to Marshal Mesa(2laps) Dowdy Draw and home. Kicked my ass..... I suck at mountain biking.

Saturday Sep 26, 2009 #

Hike/Walk/Ruck (Trail) 4:30:00 [2] 9.5 mi (28:25 / mi) +2100ft 23:30 / mi
slept:8.0 weight:179lbs shoes: LaSportiva Hiking Boots

Easy hike with Dan, his dogs, and Tonka. Went to Jasper Lake in Indian Peaks Wilderness. Elevation from 9000 to 11000. This is going to be a great training area, 30mins from the house.

Friday Sep 25, 2009 #

Hike/Walk/Ruck 50:00 [2] 3.0 mi (16:40 / mi) +300ft 15:14 / mi
slept:8.0 shoes: Cascadia1

Morning walk with Tonka. He was a little sluggish to start but prep up on the way home. Tomorrow is his 1st high country hike, we are going to Indian Peaks Wilderness.

Thursday Sep 24, 2009 #

Hike/Walk/Ruck (Road/Trail) 1:00:00 [2] 3.5 mi (17:09 / mi) +400ft 15:28 / mi
slept:8.0 shoes: Cascadia1

Morning walk with Tonka before work. The dog is getting into better shape.

Running (Road/Trail) 46:00 [3] 4.75 mi (9:41 / mi) +1000ft 8:04 / mi
shoes: Crosslites

Run after work from house up to Mesa and back

Barefoot 8:00 [3] 0.75 mi (10:40 / mi)

After run then home

Biking (Trainer) 30:00 [3]

Nice and easy after run. Calves started cramping so I stopped.

Hike/Walk/Ruck 20:00 [3] 1.0 mi (20:00 / mi) +200ft 16:49 / mi

Evening walk with Tonka.

Wednesday Sep 23, 2009 #

Hike/Walk/Ruck 50:00 [2] 3.0 mi (16:40 / mi) +400ft 14:48 / mi
slept:7.0 shoes: Cascadia1

Walking Tonka before work.

Biking (Trainer) 1:30:00 [3]

On the trainer after work. Felt better than last week.

Weights (Core) 5:00 [3]

Sit-ups and planks after ride

Hike/Walk/Ruck (Road) 20:00 [2] 1.0 mi (20:00 / mi) +200ft 16:49 / mi

Tonka's evening walk

Tuesday Sep 22, 2009 #

Running (Road) 39:00 [3] 4.75 mi (8:13 / mi) +400ft 7:36 / mi
slept:7.0 shoes: Cascadia1

Run to Blockbuster and back to return movies

Monday Sep 21, 2009 #

Note
(sick) (rest day)

Still not feeling well.

Sunday Sep 20, 2009 #

Note
(sick) (rest day)

Need a rest day. Very tired and run down. Think I had a touch of something today.

Saturday Sep 19, 2009 #

Running (Road/Trail) 55:00 [3] 5.5 mi (10:00 / mi) +1000ft 8:32 / mi
slept:7.0 shoes: Cascadia1

Early am jog up into hills and back.

Friday Sep 18, 2009 #

Hike/Walk/Ruck (Road) 18:00 [2] 1.0 mi (18:00 / mi)

Walk around the building 2 times at lunch

Running (Road) 46:00 [3] 5.0 mi (9:12 / mi) +400ft 8:33 / mi
slept:7.0 shoes: Cascadia1

Ran to Blockbuster and back to return and get new movies. Family rode bikes with me. We figured out the bike path to get there on the way back so next time will be shorter.

Weights (Core) 3:00 [3]

Sit ups

Thursday Sep 17, 2009 #

Hike/Walk/Ruck (Road/Trail) 1:10:00 [3] 4.75 mi (14:44 / mi) +900ft 12:30 / mi
slept:8.0 shoes: Cascadia1

Same as yesterday, Tonka did not have as much energy today.

Hike/Walk/Ruck 20:00 [2] 1.0 mi (20:00 / mi)

Evening walk with Tonka

Wednesday Sep 16, 2009 #

Running (Road/Trail) 1:05:00 [2] 4.75 mi (13:41 / mi) +900ft 11:36 / mi
slept:7.5 shoes: Cascadia1

From house up Skunk Canyon to Mesa and back. Hiked up and ran down. This was the most running Tonka has done in a single shot. He is getting stronger.

Biking (Trainer) 45:00 [3]

After work ride on the trainer.

Weights 10:00 [3]

Core and pullups

Hike/Walk/Ruck (Road) 10:00 [3] 0.5 mi (20:00 / mi) +150ft 15:34 / mi

1st half of Tonka's evening walk

Barefoot (Concrete) 10:00 [3] 0.5 mi (20:00 / mi)

2nd half of Tonka's walk, kicked off the sandels

Tuesday Sep 15, 2009 #

Hike/Walk/Ruck (Road) 47:00 [2] 3.5 mi (13:26 / mi) +300ft 12:25 / mi
slept:7.5 shoes: Cascadia1

Walking the dog in the AM. Did some light jogging.

Biking (Trainer) 1:00:00 [3]

An hour on the trainer after work. Med hard pace

Hike/Walk/Ruck (Road) 20:00 [1] 1.0 mi (20:00 / mi) +150ft 17:31 / mi

Easy evening walk to school and back with Tonka

Monday Sep 14, 2009 #

Running (Road) 45:00 [3] 4.5 mi (10:00 / mi) +300ft 9:24 / mi
slept:7.5 shoes: Cascadia1

I needed to return movies to Blockbuster so I jogged there and back while the kiddo rode his bike with me. My leg is sore from the crash yesterday.

Hike/Walk/Ruck (Road) 18:00 [3] 1.0 mi (18:00 / mi)
shoes: Cascadia1

Walk to King Soopers and back for food after run

Sunday Sep 13, 2009 #

Running race (Trail) 36:50 [5] 4.5 mi (8:11 / mi) +1000ft 6:46 / mi
slept:7.5 shoes: Cascadia1

Rattlesnake Rumble at Eldo Canyon. Pushed very hard. Crashed coming down hill and now have road rash up my left leg.

Saturday Sep 12, 2009 #

Running long (Road/Trail) 1:40:00 [3] 10.75 mi (9:18 / mi) +500ft 8:55 / mi
slept:7.0 shoes: Cascadia1

Easy long run on flatter trails in East Boulder. Felt ok, was done by 7:30am so early start.

Friday Sep 11, 2009 #

Running (Trail) 52:00 [2] 4.0 mi (13:00 / mi) +500ft 11:37 / mi
slept:8.0 shoes: Saucony Xodus

Run/walk from house to Bear Canyon and back with Tonka before work. Gotta wear him out before leaving the house.

Hike/Walk/Ruck (Trsik) 45:00 [3] 2.5 mi (18:00 / mi) +500ft 15:08 / mi
shoes: Saucony Xodus

Hike with Ashley, Braden,& Tonka. Show them some trails

Thursday Sep 10, 2009 #

Running (Trail with dog) 1:15:00 [3] 5.25 mi (14:17 / mi) +900ft 12:17 / mi
slept:8.0 shoes: Saucony Xodus

Run/fast hike with Tonka before work. Some jogging some walking. Dog was wiped. House-Skunk Canyon-Mesa then back

Biking (Trainer) 30:00 [3]

Ride on the trainer after work

Hike/Walk/Ruck 18:00 [2] 1.0 mi (18:00 / mi) +200ft 15:08 / mi

Short walk with Tonka before bed.

Wednesday Sep 9, 2009 #

Hike/Walk/Ruck (Trail) 1:15:00 [3] 4.0 mi (18:45 / mi) +1200ft 14:36 / mi
slept:8.0 shoes: Saucony Xodus

Hike with Tonka after work from NCAR to the 1st flat area on Fern Canyon. The dog was wiped and needs to built up

Biking (Trainer) 45:00 [3]

Ride on the trainer since I am worried about leaving the new dog home due to howlling. Any ideas how to brake?

Tuesday Sep 8, 2009 #

Hike/Walk/Ruck (Concrete) 15:00 [3] 1.0 mi (15:00 / mi)

Walk with Tonka

Monday Sep 7, 2009 #

Hike/Walk/Ruck (Trail) 45:00 [3] 1.5 mi (30:00 / mi) +500ft 22:48 / mi
slept:8.0 shoes: Saucony Xodus

Short hike with Tonka and Braden on Mesa Trail.

Hike/Walk/Ruck (Concrete) 15:00 [2] 1.0 mi (15:00 / mi)

Walk to the store and back

Sunday Sep 6, 2009 #

Hike/Walk/Ruck (Trail) 1:00:00 [3] 3.0 mi (20:00 / mi) +500ft 17:16 / mi
slept:7.5 shoes: Saucony Xodus

First hike with Tonka, he did good but tired by the end. Need to build him up slowly. Hiked on the Mesa trail

Hike/Walk/Ruck (concrete) 15:00 [3] 1.0 mi (15:00 / mi)

Walk to store and back

Saturday Sep 5, 2009 #

Note
(rest day)

Rest day- gone 7 in a row

Friday Sep 4, 2009 #

Running long (Dirt roads) 2:30:00 [3] 14.0 mi (10:43 / mi) +300ft 10:30 / mi
slept:8.0 shoes: Saucony Xodus

Slow run with a group getting ready for the 24 hours of Boulder. Night run, started at 8 and I left earlier than others. They were doing 8mins run/2 walk. Legs tired from yesterday.

Thursday Sep 3, 2009 #

Running (Trail) 1:45:00 [3] 9.5 mi (11:03 / mi) +2500ft 8:51 / mi
slept:7.0 shoes: Saucony Xodus

Run from house to top of the saddle between Bear and Green via Bear Canyon. Did more walking than I would have liked. HOT out today 85-90

Barefoot (Grass) 5:45 [3] 0.6 mi (9:35 / mi)

Barefoot after run

Barefoot (Concrete) 5:00 [3] 0.25 mi (20:01 / mi)

Walk home barefoot after grass run

Wednesday Sep 2, 2009 #

Running tempo (Dirt roads) 30:00 [4] 3.75 mi (8:00 / mi) +40ft 7:55 / mi
slept:7.0 shoes: Cascadia1

Run 3 laps around small lake by work at lunch. LT workout. Each lap is 1.25 miles on the dot.

Lap 1- Warmup in 10:13 or 8:10 pace

Lap 2- Push hard in 8:17 or 6:37 pace

Lap 3- Cooldown some walking in 11:29 or 9:11 pace

The second lap kicked my ass. I have gotten so slow the last 2 years. In 2007 I could hold a 6:40 pace for a half marathon but not anymore.

Tuesday Sep 1, 2009 #

Running (Trail) 1:10:00 [2] 5.6 mi (12:30 / mi) +500ft 11:32 / mi
slept:6.5 shoes: Cascadia1

Run with Ashley an the boy rode his bike. Slow going but that is ok. Just time on my feet.

Barefoot (Grass) 7:30 [3] 0.75 mi (10:00 / mi)

Added on one more lap around the field.

Barefoot (Concrete) 5:00 [3] 0.25 mi (20:01 / mi)

Walk home barefoot after bare foot run

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