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Training Log Archive: Trailrat

In the 30 days ending Apr 30, 2011:

	activity	#	time	miles		km		+ft
	Running	34	39:29:40	255.3	(9:17)	410.86	(5:46)	32101
	Hike/Walk/Ruck	10	5:24:00	20.95	(15:28)	33.71	(9:37)	8665
	Barefoot	6	3:59:00	15.25	(15:40)	24.54	(9:44)	1350
	Weights	10	1:32:00
	Total	58	50:24:40	291.5		469.12		42115
averages - sleep:8 weight:167.8lbs

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Saturday Apr 30, 2011 #

8 AM

Running (Trail) 2:58:00 [3] 15.0 mi (11:52 / mi) +3800ft 9:34 / mi
slept:8.0 shoes: MT101

House-Green Mt-Bear Mt-Home

Friday Apr 29, 2011 #

6 AM

Running (Trail) 51:00 [3] 5.5 mi (9:16 / mi) +500ft 8:32 / mi
slept:7.0 weight:168lbs shoes: MT101

Easy morning recovery jog at Marshall Mesa. Legs felt ok after last night but my cardio is stressed. I would get out of breath on the little hills, still recovering from last nights effort.

Thursday Apr 28, 2011 #

11 AM

Running (Mix) 43:00 [3] 5.25 mi (8:11 / mi) +150ft 7:58 / mi
slept:8.0 weight:169lbs shoes: Free3

Easy jog east on Coal Creek trail over lunch.

6 PM

Running (Road) 1:05:00 [3] 6.25 mi (10:24 / mi) +1400ft 8:35 / mi
shoes: Free3

Linden Hill loops with Scott Elliotts group, 3 hard in 4:10-4:15 range other 3 easy during warmup and cooldown. Kicked my ass!

Wednesday Apr 27, 2011 #

11 AM

Running (Trail) 54:00 [3] 7.0 mi (7:43 / mi) +350ft 7:22 / mi
slept:8.0 weight:169lbs shoes: Free3

Easy jog on the Coal Creek Trail west from work to the road and back. Great day!

5 PM

Barefoot (Road) 1:04:00 [3] 4.0 mi (16:00 / mi) +300ft 14:56 / mi

Long dog walk

Tuesday Apr 26, 2011 #

11 AM

Running (Mix) 1:00:00 [3] 8.0 mi (7:30 / mi) +400ft 7:10 / mi
slept:8.0 shoes: Free3

Same run as yesterday. Work-Road- 1.5 loops of Davidson- side road back to work.

4 PM

Running (Trail) 1:11:00 [3] 5.0 mi (14:12 / mi) +2400ft 9:46 / mi
shoes: MT101

Up Amp/Saddle/Greenman to top of Green then down Ranger. 20th Green summit of 2011

5 PM

Hike/Walk/Ruck (Road) 29:00 [3] 1.7 mi (17:03 / mi) +150ft 15:45 / mi
shoes: Free2

Dog walk with T & A

Monday Apr 25, 2011 #

11 AM

Running (Mix) 1:01:00 [3] 8.0 mi (7:37 / mi) +400ft 7:17 / mi
slept:8.0 shoes: Free3

Road/Davidson Mesa lunch run.

Sunday Apr 24, 2011 #

10 AM

Running (Mixed) 1:36:00 [3] 10.75 mi (8:56 / mi) +1700ft 7:46 / mi
slept:8.0 shoes: Free2

House-Skunk-Mesa-Bear Canyon-Neighborhood loop. Not a bad jog.

1 PM

Barefoot (Trail) 45:00 [3] 3.0 mi (15:00 / mi) +100ft 14:32 / mi

Dog walk with Ash at Davidson Mesa

Saturday Apr 23, 2011 #

10 AM

Running (Treadmill) 1:32:00 [3] 10.0 mi (9:12 / mi) +900ft 8:29 / mi
slept:8.0 shoes: Free2

Easy jog on the mill. Very tired, not sure what is going on.

Friday Apr 22, 2011 #

11 AM

Running (Treadmill) 1:00:00 [3] 6.5 mi (9:14 / mi) +350ft 8:47 / mi
slept:8.0 shoes: Free3

Easy lunch time spin on the mill, did not feel like fighting the high winds today. Very tired and heavy today.

Thursday Apr 21, 2011 #

11 AM

Running (Mix) 1:01:00 [3] 8.0 mi (7:37 / mi) +400ft 7:17 / mi
slept:8.0 shoes: Free3

Lunch time run from work up the road around Davidson Mesa 1.5 times and back. Great run.

5 PM

Running (Road) 58:00 [3] 7.0 mi (8:17 / mi) +1000ft 7:18 / mi
shoes: Free2

House up Tablemesa then did 3 hill tempos up to NCAR. Each one was 3/4 mile and about 250ft of gain. Each one was between 6:30 and 7 pace. Then jogged home.

Wednesday Apr 20, 2011 #

11 AM

Running (Treadmill) 1:00:00 [3] 6.5 mi (9:14 / mi) +700ft 8:23 / mi
shoes: Free3

Easy spin on the mill at 2% incline. Legs feel like crap today.

5 PM

Barefoot (Mixed) 50:00 [3] 3.0 mi (16:40 / mi) +350ft 15:01 / mi

Dog walk to Skunk Canyon and back

Tuesday Apr 19, 2011 #

6 AM

Hike/Walk/Ruck (Treadmill) 1:00:00 [3] 4.1 mi (14:38 / mi) +2800ft 8:53 / mi
slept:8.0 weight:169lbs shoes: Free2

On the treadmill set at 13% incline.

5 PM

Running (Treadmill) 20:00 [3] 2.2 mi (9:05 / mi) +200ft 8:22 / mi
shoes: Free3

Easy jog on the mill, was going to go longer but the legs are tired. 2% incline

Hike/Walk/Ruck (Treadmill) 15:00 [3] 1.0 mi (15:00 / mi) +100ft 13:42 / mi
shoes: Free3

After jog

6 PM

Weights 16:00 [3]

5 circuits w/ no rest between lifts & 1 min between circuits
Bodyweight Squat 15 reps
Lunge 8 reps each leg
Step-up 8 reps each leg
Jump Squat 8 reps

Calf raises 3 sets
50 pushups

Monday Apr 18, 2011 #

11 AM

Running (Trail) 1:13:00 [3] 9.0 mi (8:07 / mi) +600ft 7:38 / mi
slept:8.5 shoes: Free3

Big loop over lunch hour at Marshall Mesa. Felt ok, knees a little sore today.

8 PM

Weights 2:00 [3]

40 pushups

Sunday Apr 17, 2011 #

4 PM

Running (Mix) 2:24:00 [3] 16.5 mi (8:44 / mi) +2200ft 7:45 / mi
slept:8.5 shoes: Free2

Great run this afternoon, mix of trails and road. Ran every step, even the steep trails.

Saturday Apr 16, 2011 #

8 AM

Running (Trail) 1:27:00 [3] 6.0 mi (14:30 / mi) +2500ft 10:24 / mi
slept:8.5 shoes: Crosslites

Easy run up Gregory Canyon/Ranger to top of Green. Really icey so it made it slow up and down without traction. I was going to do laps but bailed due to lack of traction.

Friday Apr 15, 2011 #

11 AM

Running (Trail) 49:00 [3] 6.3 mi (7:47 / mi) +200ft 7:33 / mi
slept:7.5 shoes: Free3

Two loops at Davidson Mesa over lunch.

Thursday Apr 14, 2011 #

10 AM

Running (Treadmill) 1:00:00 [3] 6.3 mi (9:31 / mi) +1700ft 7:35 / mi
slept:8.0 shoes: Free3

Run on the mill at 5% incline. Kicked my booty, not recovered 100% from the high effort race on Tuesday.

5 PM

Barefoot (Road) 28:00 [3] 1.75 mi (16:00 / mi) +300ft 13:46 / mi

Dog walk

6 PM

Weights 21:00 [3]

3 circuits w/ 30sec rest between lifts & 1 min between circuits
Bodyweight Squat 15 reps
Lunge 8 reps each leg
Step-up 8 reps each leg
Jump Squat 8 reps

Calf raises 3 sets
50 pushups
125 situps

Wednesday Apr 13, 2011 #

11 AM

Running (Treadmill) 1:00:00 [3] 6.5 mi (9:14 / mi) +700ft 8:23 / mi
slept:7.0 weight:166lbs shoes: Free3

Easy spin on the mill at 2% incline. I hurt a little today from last night's race and lack of sleep.

Tuesday Apr 12, 2011 #

5 PM

Running warm up/down (Trail) 38:00 [3] 4.6 mi (8:16 / mi) +100ft 8:06 / mi
slept:8.0 shoes: Free3

Warmup for 5K

6 PM

Running race (Trail) 18:40 [5] 3.1 mi (6:01 / mi) +100ft 5:51 / mi
shoes: Free3

Dash-n-Dine 5K at the Rez. This is a PR for me. Very good race but man that hurt.

7 PM

Hike/Walk/Ruck warm up/down (Trail) 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Free3

Cooldown walk after the race

Monday Apr 11, 2011 #

11 AM

Hike/Walk/Ruck (Treadmill) 1:00:00 [3] 4.1 mi (14:38 / mi) +2815ft 8:52 / mi
slept:7.5 shoes: Free3

Walk on the mill at 13% incline. Really wiped today.

8 PM

Weights 2:00 [3]

40 pushups

Sunday Apr 10, 2011 #

8 AM

Running (Treadmill) 1:00:00 [3] 6.4 mi (9:22 / mi) +600ft 8:37 / mi
slept:8.5

Easy treadmill at 2%, sore today from yesterday

9 AM

Hike/Walk/Ruck 5:00 [3] 0.25 mi (20:01 / mi)
shoes: Free2

Cooldown walk

Weights 20:00 [3]

Body weight squats 10reps
Lunge 5reps each leg
Step-ups 5reps each leg
Jump Squats 5 reps
--- 5 circuits; no rest between lifts and 1 min rest between circuits

3 sets of calf raises
50 pushups
100 Sirius

Saturday Apr 9, 2011 #

9 AM

Running (Trail) 3:56:00 [3] 23.0 mi (10:16 / mi) +2000ft 9:29 / mi
slept:9.0 shoes: Cascadia2

2 laps with Clyde at Heil Ranch. Great run! Nice and easy.

7 PM

Weights 2:00 [3]

40 pushups

Friday Apr 8, 2011 #

11 AM

Running (Trail) 46:00 [3] 6.3 mi (7:18 / mi) +200ft 7:05 / mi
slept:8.0 shoes: Free3

Two laps at Davidson Mesa over lunch.

5 PM

Barefoot (Road) 26:00 [3] 1.75 mi (14:52 / mi) +300ft 12:47 / mi

Barefoot dog walk

Thursday Apr 7, 2011 #

6 AM

Running (Treadmill) 30:00 [3] 3.25 mi (9:14 / mi) +300ft 8:29 / mi
slept:7.5 weight:168lbs shoes: Free3

Easy wake up jog on the mill

7 AM

Weights 10:00 [3]

100 situps
50 pushups
planks- 3 sets of 30secs

11 AM

Running (Trail) 46:00 [3] 6.3 mi (7:18 / mi) +200ft 7:05 / mi

Lunch time run, 2 laps of Davidson Mesa. Felt good to be outside for a change.

Wednesday Apr 6, 2011 #

6 AM

Running (Treadmill) 30:00 [3] 3.1 mi (9:41 / mi)
slept:7.0 weight:167lbs shoes: Free3

Easy jog on the mill as mostly a warm up.

7 AM

Weights 15:00 [3]

Body weight squats 10reps
Lunge 5reps each leg
Step-ups 5reps each leg
Jump Squats 5 reps
--- 5 circuits; no rest between lifts and 1 min rest between circuits

3 sets of calf raises
40 pushups
2 sets of dips

5 PM

Running (Treadmill) 30:00 [3] 3.25 mi (9:14 / mi) +300ft 8:29 / mi
shoes: Free3

Easy after work spinout at 2% incline.

Tuesday Apr 5, 2011 #

Weights 2:00 [3]

45 pushups

6 AM

Running (Treadmill) 1:00:00 [3] 6.2 mi (9:41 / mi) +1650ft 7:44 / mi
slept:8.0 weight:168lbs shoes: Free3

6.2mph at 5% incline. Average HR was 149, little higher than expected, might be due to not used to early am workouts.

7 AM

Hike/Walk/Ruck (Treadmill) 6:00 [3] 0.3 mi (20:00 / mi)
shoes: Free3

Cooldown after the run

5 PM

Barefoot (Road) 26:00 [3] 1.75 mi (14:52 / mi)

Dog walk

Monday Apr 4, 2011 #

Weights 2:00 [3]

40 pushups

6 AM

Hike/Walk/Ruck (Treadmill) 1:00:00 [3] 4.1 mi (14:38 / mi) +2400ft 9:25 / mi
slept:8.5 weight:166lbs shoes: Free2

Walk on the mill at 12% incline

Sunday Apr 3, 2011 #

10 AM

Running (Treadmill) 1:33:00 [3] 10.0 mi (9:18 / mi) +900ft 8:34 / mi
slept:8.0 shoes: Free2

Treadmill run at 2% incline. My motivation is really lacking and the weather is shitty today.

Saturday Apr 2, 2011 #

9 AM

Running (Trail) 2:15:00 [3] 11.75 mi (11:29 / mi) +3000ft 9:15 / mi
slept:8.0 shoes: Crosslites

House-Bear Canyon-Green-BC-Mesa-Skunk-Home. Hotter than sh@t out today, not used to that yet.

Friday Apr 1, 2011 #

11 AM

Running (Trail) 44:00 [3] 6.5 mi (6:46 / mi) +200ft 6:35 / mi
slept:9.0 shoes: Free3

Outer and inner loop at Davidson Mesa. Hauling ass today on the outer loop, 3.3 miles under 21mins which translates to a 19:46 5K then jogged the rest in. Hmmm, maybe all these hills are paying off.

4 PM

Hike/Walk/Ruck (Road) 29:00 [3] 2.0 mi (14:30 / mi) +100ft 13:51 / mi

Quick break from the work desk for a walk to stretch the legs. Can feel the faster pace lunch run now that is for sure in my lower back.

6 PM

Hike/Walk/Ruck (Road) 40:00 [3] 2.4 mi (16:40 / mi) +300ft 14:54 / mi
shoes: Free2

Dog walk

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