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Training Log Archive: Trailrat

In the 30 days ending Nov 30, 2011:

	activity	#	time	miles		km		+ft
	Running	24	29:22:50	207.6	(8:29)	334.1	(5:17)	14820
	Weights	4	1:13:00
	Other	1	40:00	2.25	(17:47)	3.62	(11:03)
	Hike/Walk/Ruck	1	18:00	1.0	(18:00)	1.61	(11:11)	75
	Total	30	31:33:50	210.85		339.33		14895
averages - sleep:8.3 weight:170.5lbs

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Wednesday Nov 30, 2011 #

11 AM

Running (Trail) 1:01:00 [3] 7.75 mi (7:52 / mi) +525ft 7:24 / mi
ahr:148 max:177 slept:8.0 shoes: Peak1

Hill Intervals on the mesa by work

3 mile warmup with 4 X 30sec strides

6 X 1:00 peaking HR over 170 by the end.

Jog cooldown until out of time

Felt ok for the most part, the 6th one hurt. I lost count and was not sure where I was, thought I did 7 but really only did 6 once I looked at uploaded data. Hr was hitting about 174-177 at the end of each interval. All the data is in the link below.

http://connect.garmin.com/activity/131916070

Tuesday Nov 29, 2011 #

11 AM

Running (Trail) 54:00 [3] 7.0 mi (7:43 / mi) +300ft 7:25 / mi
ahr:142 max:159 slept:9.0 shoes: Peak1

Easy lunch jog west on Coal Creek trail.

http://connect.garmin.com/activity/131744363

6 PM

Weights 18:00 [3]

Body weight and dumbbell lifting at home.

Monday Nov 28, 2011 #

Note
slept:8.5 (rest day)

Rest day according to the schedule. Very tired this morning and had a hard time getting out of bed. Great training the past 4 days.

Sunday Nov 27, 2011 #

8 AM

Running (Trail) 3:00:00 [3] 16.5 mi (10:55 / mi) +3750ft 8:59 / mi
slept:8.5 shoes: Fuel XC

Long hilly run with big hill at the end.

Did a double Mesa Crossing with a climb half way up Flagstaff at the end. A buddy joined me so it was a little slower than if I would have been solo but my legs were feeling the week of work.

I was able to down a bottle an hour (300 calories and 20oz per bottle ) the first two hours, the third hour on the climb up and down Flagstaff I only had 12oz of my bottle which is about 180 calories. I was starting to burp and fluid was sitting in my stomach so I had to back off a little on intake.

Energy was great this whole run, legs not so much. HR and pacing data in the link.

http://connect.garmin.com/activity/131337107

Saturday Nov 26, 2011 #

11 AM

Running (Trail) 1:57:00 [3] 15.0 mi (7:48 / mi) +1000ft 7:20 / mi
slept:8.0 shoes: Peak1

Hard Run

WU: 5 miles
3 X 3 miles at HR zones 140-150, 145-155, 150-160
Cooldown to finish out 15

Felt ok on these but the legs are tired from Thursdays race, distance is not an issue but not used to doing tempos. Did the Dirty Biz loop in the fastest time yet, 1:49 then added a mile cooldown for total time above. HR and pacing data in link below.

http://connect.garmin.com/activity/131087693

Friday Nov 25, 2011 #

10 AM

Running (Trail) 42:00 [3] 4.5 mi (9:20 / mi) +100ft 9:08 / mi
slept:5.0 shoes: Peak1

Dog jog with Gemma, this included stops to meet lots of other dogs

11 AM

Hike/Walk/Ruck (Road) 18:00 [3] 1.0 mi (18:00 / mi) +75ft 16:48 / mi
shoes: Peak1

Walk with other dog after dog jog

Thursday Nov 24, 2011 #

Event: The Turkey Chase

8 AM

Running warm up/down 35:00 [3] 4.1 mi (8:32 / mi) +150ft 8:15 / mi
shoes: Free3

3 mile warmup
1.1 mile cooldown

9 AM

Running race (Mixed) 35:50 [5] 5.75 mi (6:14 / mi) +250ft 5:59 / mi
ahr:174 max:181 slept:9.0 weight:171lbs shoes: Free3

Turkey Chase 10K- course was short and a cluster fuck. Still pulled out a top 5 but don't think it counts since some people ran long and some short. Course was not marked. All HR and pace data on the link.

http://connect.garmin.com/splits/130671339

Wednesday Nov 23, 2011 #

11 AM

Running (Trail) 1:00:00 [3] 7.8 mi (7:42 / mi) +300ft 7:25 / mi
ahr:144 max:165 slept:9.0 shoes: Peak1

MAF run with 6 X 20sec strides (recover to MAF) towards the end. Felt ok for this run, best in awhile.

http://connect.garmin.com/activity/130507619

Tuesday Nov 22, 2011 #

11 AM

Running (Treadmill) 45:00 [3] 5.3 mi (8:29 / mi) +150ft 8:16 / mi
slept:7.0 shoes: Free3

Easy run keeping HR down. Did at the gym so I could hit the weights right after.

12 PM

Weights 20:00 [3]

Total body lifts, kept it on the lighter side just to fire the muscles.

Monday Nov 21, 2011 #

10 AM

Running (Mixed) 37:00 [3] 4.2 mi (8:49 / mi) +150ft 8:31 / mi
slept:7.0 shoes: Peak1

Easy recovery cruise on Coal Creek trail east. Hips are sore from yesterday's fun. No HR.

Sunday Nov 20, 2011 #

10 AM

Running (Mixed) 2:55:00 [3] 21.0 mi (8:20 / mi) +500ft 8:09 / mi
ahr:138 max:176 slept:7.0 shoes: Fuel XC

Got up at 5am to do this run and left the house at 6 only to be called back by my wife due to the water heater blowing up. Headed back out after replacing it at an easy and even pace on the Big Dry Creek trail that is next to the house. Not to bad of a trail even though it is pretty flat. Felt ok during the jog but like crap afterwards due to this cold. Starting to wonder if it is moving into my chest because I start hacking every time I lay down.

http://connect.garmin.com/activity/130114413

Saturday Nov 19, 2011 #

Note
slept:9.0 (rest day)

Missed today due to family commitments that I could not get out of. My wife sold her fathers business (he passed 6 months ago) and we spent all day loading up equipment and rocks for the new owner (jewelery maker). Still feel like crap with the cold.

Friday Nov 18, 2011 #

11 AM

Running (Trail) 38:00 [3] 4.5 mi (8:27 / mi) +250ft 8:01 / mi
ahr:133 max:150 slept:8.0 weight:170lbs shoes: Peak1

Easy lunch recovery jog. Layered up to keep trying to sweat away this cold.

http://connect.garmin.com/activity/129435262

Thursday Nov 17, 2011 #

10 AM

Running (Trail) 1:05:00 [3] 9.0 mi (7:13 / mi) +200ft 7:04 / mi
ahr:159 max:179 slept:9.0 shoes: Kissaki

Progression run/tempo run. (Davidson Mesa)

15 min warmup
20 mins at HR 155-160
20 mins at HR 160-165

Super windy out and still feeling the head cold so the HR was riding a little high. You can tell which miles were into the wind and which were not on the mile splits. Very pleased with this run, was not sure if I was going to do this due to how I have been feeling this week but HTFU. The last set of 20mins I actually pushed to 25mins to round out the mileage.

http://connect.garmin.com/activity/129407508

11 AM

Weights 20:00 [3]

Easy total body lifting right after the run.

Wednesday Nov 16, 2011 #

11 AM

Running (Trail) 53:00 [3] 6.6 mi (8:02 / mi) +350ft 7:39 / mi
ahr:144 max:166 slept:9.0 (sick) shoes: Kissaki

Easy lunch cruise towards the Colton Trailhead and back. Lots of layers trying to sweat out this bug I have.

http://connect.garmin.com/activity/129096625

Tuesday Nov 15, 2011 #

11 AM

Running (Trail) 52:00 [3] 6.2 mi (8:23 / mi) +350ft 7:58 / mi
slept:9.0 (sick) shoes: Free3

Easy run west on Coal Creek trail bundled up to sweet my butt off. Trying to break the cycle of sickness that I am under right now. Did not wear my HR monitor due to leaving at home but kept the HR down.

Monday Nov 14, 2011 #

8 AM

Note
slept:9.0

Woke up today feeling better, still a dull deep ache in the muscles but going to get back on track today.

11 AM

Other (Elliptical) 40:00 [3] 2.25 mi (17:47 / mi)
shoes: Free3

Easy on the elliptical to get back into it. Good sweat going even distance was low.

Sunday Nov 13, 2011 #

Note
slept:7.5 (sick) (rest day)

Weak today and had the runs real bad. Going to try and get out in the late day after eating a couple of times but did not make it on the run. Just to tired and wiped. Did get out of the house in the afternoon for the Golite sale and take the boy to a birthday party.

Saturday Nov 12, 2011 #

Note
slept:15.0 (sick) (rest day)

Sick (puking) in the am and last night, started feeling better around lunch.

Friday Nov 11, 2011 #

10 AM

Note
slept:8.0 (sick) (rest day)

Not feeling well since wake up. As the day wore on I started running a fever so I took the day off, left work at 3pm went home and slept.

Thursday Nov 10, 2011 #

10 AM

Running (Mixed) 33:00 [3] 4.2 mi (7:51 / mi) +175ft 7:34 / mi
slept:7.0 shoes: Free3

East on the Coal Creak trail. Little stiff and sore today. No HR was taken.

Wednesday Nov 9, 2011 #

11 AM

Running (Trail) 1:05:00 [3] 9.0 mi (7:13 / mi) +200ft 7:04 / mi
ahr:151 max:176 slept:8.0 shoes: Free3

Fartlek workout- Cardo I felt fine (breathing) but my legs just don't have the turn over that I thought they did. Legs are tired and sore in the ass muscle.

Warmup: 22mins with 3X1min strides

Set: 8 X 3min at HR of 165-170 (around 6min pace) with 2 min recoveries.

Cooldown: 5 min jog at 9 plus pace and some stretching afterwards

http://connect.garmin.com/activity/127596718

Tuesday Nov 8, 2011 #

11 AM

Running (Trail) 50:00 [3] 6.3 mi (7:56 / mi) +300ft 7:36 / mi
slept:8.0 shoes: Peak

Easy lunch run with 5X40sec striders in the middle of the run. Did not wear the HR monitor today.

http://connect.garmin.com/activity/127393367

6 PM

Weights 15:00 [3]

At home.
Body Squats 2X14
Pushups 3X10
Lunges 2X14
Calf raises on stairs 2X14
Planks 2X30sec
Situps on situp bench 3X20

Monday Nov 7, 2011 #

11 AM

Running (Trail) 54:00 [3] 6.3 mi (8:34 / mi) +320ft 8:11 / mi
ahr:127 max:156 slept:7.5 weight:171lbs shoes: Free3

Easy lunch run, keeping the HR down. Stiff in the legs and joints a little from the weekend.

http://connect.garmin.com/activity/127196982

Sunday Nov 6, 2011 #

8 AM

Running (Trail) 3:15:00 [3] 17.2 mi (11:20 / mi) +3900ft 9:20 / mi
ahr:141 max:174 slept:9.5 shoes: Fuel XC

Long run with hill climb at the end was the call today. Parked at the bottom of Flagstaff, did double Mesa crossing then stopped at the car to refill, then climbed up and down Flagstaff Mt. Went through 600 calories (2 bottles) on the Mesa and about 200 calories (3/4 of a bottle) on Flagstaff. Could have drank more. Felt even and ok through out the run but the legs are tired.

http://connect.garmin.com/activity/126950902

Saturday Nov 5, 2011 #

9 AM

Running (Trail) 2:04:00 [3] 15.0 mi (8:16 / mi) +900ft 7:49 / mi
ahr:157 slept:8.0 shoes: Fuel XC

Was supposed to be long tempo run with 3X3miles at 7:30, 7:00, then tempo. Hard to do due to muddy trails (took my shoe off once) but gave it my best shot. The last mile of the tempo (mile 13) was uphill so slower. Hard effort, should have picked a better trail for this. Legs pretty tired and beat up after this run, good stuff. Also drank about 500 calories of Carboplex during this run. Made it at 305 calories per bottle and did not quite finish both bottles.

http://connect.garmin.com/activity/126631032

Friday Nov 4, 2011 #

11 AM

Note
slept:7.5 (rest day)

Decided to take the day off. My left ankle is really bothering me since yesterdays run and I want to rest it up a little for the weekend's runs.

Thursday Nov 3, 2011 #

11 AM

Running (Trail) 1:17:00 [5] 10.1 mi (7:37 / mi) +200ft 7:29 / mi
ahr:158 max:182 slept:8.0 weight:170lbs shoes: Peak

Was supposed to be a progression run but I died with .7 left and did not finish the last mile at the correct pace of 6:00. This was an intense run. All the splits and info is in the link below.

Trail was a mess with ice, snow, and mud. Spent to much energy with footing. Want to do this again on a clear trail to see if there is a difference. I am a little disappointed with my results today.

http://connect.garmin.com/activity/126250139

Wednesday Nov 2, 2011 #

11 AM

Running (Treadmill) 1:05:00 [3] 8.0 mi (8:07 / mi)
ahr:129 shoes: Free3

Easy cruise on the mill with 6X20sec strides towards the end. I forgot my warm clothes at home this morning so I had to use the treadmill at the gym.

Tuesday Nov 1, 2011 #

11 AM

Running (Trail) 50:00 [3] 6.3 mi (7:56 / mi) +500ft 7:23 / mi
ahr:135 slept:8.0 shoes: Free3

Easy cruise towards Coltan Trailhead and back. Kept HR under 140, averaged 135. Trying different apps to use on my iphone, so far I like this one best (runkeeper). Ordered a Garmin Forerunner 305 and should have it tomorrow.

http://runkeeper.com/user/343570498/activity/58334...

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