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Training Log Archive: Trailrat

In the 30 days ending Nov 30, 2012:

activity # timemileskm+ft
  Running29 34:25:49 225.5(9:10) 362.9(5:42) 23397
  Weights14 5:16:00 1.0 1.61
  Hike/Walk/Ruck1 16:00 1.0(16:00) 1.61(9:57)
  Total42 39:57:49 227.5 366.12 23397
  [1-5]42 39:16:06

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Friday Nov 30, 2012 #

10 AM

Running (Road) 57:01 [1] 7.75 mi (7:21 / mi) +334ft 7:04 / mi
shoes: Flow

MAF run, felt good today. Seems everything was just clicking today with no effort.
4 PM

Weights (Crossfit) 45:00 [3]

Crossfit

Running (Road) 19:39 [1] 2.25 mi (8:44 / mi) +74ft 8:28 / mi
shoes: Flow

Easy jog durning hockey after crossfit

Thursday Nov 29, 2012 #

10 AM

Running (Mix) 56:04 [2] 7.75 mi (7:14 / mi) +268ft 7:00 / mi
shoes: Flow

Tempo

1.5 mile warmup
4 miles at about 6:30ish or less pace
2.25 mile cooldown back to work.

SUCKED but got it done. My turnover sucks right now.

Wednesday Nov 28, 2012 #

10 AM

Running 50:10 [1] 6.0 mi (8:22 / mi) +508ft 7:44 / mi
shoes: Flow

2 laps of the hill by the bank at an easy pace. My body is trashed today. I had trouble sleeping because my left shoulder hurt so much from Monday's crossfit which had 100 push presses with 75lbs.

Tuesday Nov 27, 2012 #

10 AM

Running (Mix) 58:53 [2] 7.75 mi (7:36 / mi) +332ft 7:18 / mi
shoes: Flow

MAF run with 6 striders towards the end.

Monday Nov 26, 2012 #

10 AM

Running (Road) 1:00:38 [2] 7.75 mi (7:49 / mi) +330ft 7:31 / mi
shoes: Flow

Easy run on the roads due to raining. COLD! Can feel the vertical of the last week in my legs today.
6 PM

Weights (Crossfit) 45:00 [3]

Crossfit- wiped me out

Sunday Nov 25, 2012 #

8 AM

Running (Trail) 1:45:22 [3] 10.6 mi (9:56 / mi) +2514ft 8:07 / mi
shoes: Grit

Another run up Green this time I tempoed it. Shaved 25ish mins off runs from earlier in the week. TIRED!
6 PM

Weights 1:00 [1]

30 push-ups

Saturday Nov 24, 2012 #

9 AM

Running (Trail) 2:14:03 [1] 10.75 mi (12:28 / mi) +2709ft 10:04 / mi
shoes: Grit

Easy jog up Green from NCAR via Bear Canyon. Felt easy and good today.
11 AM

Weights 2:00 [1]

30 pushups

Thursday Nov 22, 2012 #

9 AM

Running (Mix) 1:22:03 [1] 10.3 mi (7:58 / mi) +417ft 7:40 / mi
shoes: Flow

No food before or during the run. Little bit of a sufferfest.
11 AM

Weights 2:00 [1]

30 pushups

Wednesday Nov 21, 2012 #

1 PM

Running (Trail) 2:10:00 [2] 10.6 mi (12:16 / mi) +2600ft 9:57 / mi
shoes: Grit

Another easy run from NCAR- Bear Canyon- Green Summit and back. What a great day!
4 PM

Weights 2:00 [1]

30 push-ups

Tuesday Nov 20, 2012 #

7 AM

Running (Trail) 1:24:36 [1] 9.4 mi (9:00 / mi) +397ft 8:39 / mi
shoes: Flow

Easy dog jog, switching out dogs after the 1st 6 miles. Super easy recovery jog.
10 AM

Weights 2:00 [1]

30 push-ups

Monday Nov 19, 2012 #

8 AM

Running (Trail) 2:06:55 [2] 10.6 mi (11:58 / mi) +2583ft 9:44 / mi
shoes: Grit

Run from NCAR up Bear Canyon to Green Summit and back. What an awesome new trail!

Sunday Nov 18, 2012 #

6 AM

Running (Mix) 1:07:58 [1] 8.0 mi (8:30 / mi) +279ft 8:13 / mi
shoes: Flow

Easy shake out run. Stiff from yesterday.

Saturday Nov 17, 2012 #

8 AM

Running (Trail) 3:31:46 [1] 15.6 mi (13:34 / mi) +4038ft 10:54 / mi
shoes: Grit

Awesome easy long birthday run in the Boulder Hills. Mesa-bear canyon-bear summit and back
5 PM

Weights 2:00 [1]

30 pushups

Friday Nov 16, 2012 #

10 AM

Running 48:54 [1] 6.2 mi (7:53 / mi) +334ft 7:30 / mi
shoes: Flow

Easy run.

Thursday Nov 15, 2012 #

11 AM

Running (Trail) 44:39 [1] 6.0 mi (7:27 / mi) +93ft 7:20 / mi
shoes: Flow

MAF run at Davidson Mesa. Was going to do 1/2 mile efforts but was not into it today. Maybe tomorrow.

Wednesday Nov 14, 2012 #

10 AM

Running (Trail) 49:51 [1] 6.3 mi (7:55 / mi) +565ft 7:18 / mi
shoes: Flow

2.5 laps of the big hill by the bank. Moderate effort on the ups, easy for the rest of it.
5 PM

Weights (Crossfit) 45:00 [3]

Crossfit

Tuesday Nov 13, 2012 #

10 AM

Running (Trail) 46:32 [1] 6.0 mi (7:45 / mi) +259ft 7:27 / mi
shoes: Flow

MAF run with 6 X 40sec quick strides (5:30-6:00 pace) with 1-2min recoveries.

Monday Nov 12, 2012 #

10 AM

Running (Trail) 51:21 [1] 6.0 mi (8:34 / mi) +502ft 7:56 / mi
shoes: Flow

Easy 2 laps up and down the big hill. HR was not working right today so data not valid. Legs are sore from the weekend also.
6 PM

Weights (Crossfit) 45:00 [3]

Sunday Nov 11, 2012 #

9 AM

Running (Trail) 1:19:00 [1] 10.0 mi (7:54 / mi) +200ft 7:45 / mi
shoes: Flow

Easy 10 on the mill. Legs are feeling the increase in mileage this week but they will come around
10 AM

Weights (Crossfit) 10:00 [3]

100 burpees after the run

Saturday Nov 10, 2012 #

9 AM

Running (Treadmill) 1:38:00 [2] 12.1 mi (8:06 / mi) +200ft 7:58 / mi
shoes: Flow

8 miles easy 8:15 pace
3 miles 7:30 pace
1 mile 6:50 pace
10 AM

Hike/Walk/Ruck (Treadmill) 16:00 [0] 1.0 mi (16:00 / mi)
shoes: Flow

Easy cooldown walk

Weights 20:00 [1]

Upper body and light calves

Friday Nov 9, 2012 #

10 AM

Running (Trail) 31:56 [1] 4.0 mi (7:59 / mi) +136ft 7:44 / mi
shoes: Flow

Recovery run

Thursday Nov 8, 2012 #

11 AM

Running 44:45 intensity: (3:05 @0) + (10:44 @1) + (12:45 @2) + (18:11 @3) 6.1 mi (7:20 / mi) +200ft 7:07 / mi
ahr:140 max:157

6 PM

Weights (Crossfit) 45:00 [2]

Crossfit

Wednesday Nov 7, 2012 #

10 AM

Running (Trail) 59:36 [2] 7.5 mi (7:57 / mi) +486ft 7:29 / mi
shoes: Flow

Easy run trying to increase the mileage a little. Legs felt like shit today.

Tuesday Nov 6, 2012 #

10 AM

Running (Trail) 47:54 intensity: (12:40 @0) + (23:28 @1) + (11:10 @2) + (36 @3) 6.0 mi (7:59 / mi) +261ft 7:40 / mi
ahr:134 max:156

Recovery run

Monday Nov 5, 2012 #

11 AM

Running (Trail) 47:00 [1] 6.0 mi (7:50 / mi) +300ft 7:29 / mi
shoes: Flow

MAF lunch run with 6 X 20sec pickups at 10K pace. No watch today, ran a known route.
6 PM

Weights (Crossfit) 50:00 [2] 1.0 mi (50:01 / mi)

Helen workout followed by max squats.

Saturday Nov 3, 2012 #

9 AM

Running (Trail) 1:30:19 [2] 8.0 mi (11:17 / mi) +1807ft 9:18 / mi
shoes: Grit

Easy Mesa trail run with the dog (Gemma)

Friday Nov 2, 2012 #

11 AM

Running (Trail) 32:00 [1] 4.0 mi (8:00 / mi) +325ft 7:26 / mi
shoes: Flow

Easy lunch recovery run.

Thursday Nov 1, 2012 #

11 AM

Running (Trail) 48:54 intensity: (9:58 @0) + (20:42 @1) + (17:39 @2) + (35 @3) 6.2 mi (7:53 / mi) +345ft 7:30 / mi
ahr:136 max:156 shoes: Flow

MAF lunch run. Everything was tight and heavy from Crossfit last night.

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