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Training Log Archive: Trailrat

In the 31 days ending Jul 31, 2009:

	activity	#	time	miles		km		+ft
	Hike/Walk/Ruck	11	21:35:00	50.4	(25:42)	81.11	(15:58)	20800
	Running	15	19:06:00	105.25	(10:53)	169.38	(6:46)	12600
	Weights	5	2:10:00
	Total	21	42:51:00	155.65		250.49		33400
averages - sleep:6.6

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Thursday Jul 30, 2009 #

Note
slept:6.0

Got home from work to late and was wiped to do anything. Not sure how much I will be able to do with the work hours I am pulling right now with inventory. Sucks!

Wednesday Jul 29, 2009 #

Note
slept:8.0

Neck bothering me and raining hard out so I just skipped my run. Also looking at new houses this afternoon.

Tuesday Jul 28, 2009 #

Hike/Walk/Ruck (Treadmill) 1:00:00 [3] 4.1 mi (14:38 / mi) +2550ft 9:13 / mi
slept:5.0 shoes: Streak2

Walk on mill at 4mph and 12% incline. Felt ok , neck still bothering me though. Not sure about running again yet

Monday Jul 27, 2009 #

Note
slept:5.0 (injured)

Giving my neck one more day to really get better. Had a hard time sleeping last night, lots going on and my mind would not shut off.

Sunday Jul 26, 2009 #

Note
(injured)

Neck feeling better today after Ashley was working on it while I was drinking and had lots of muscle relaxers in me. It seemed to let go a lot. Still took the day off just to make sure.

Saturday Jul 25, 2009 #

Note
(injured)

Got up at 4:30 this morning to get my long run in and as I was getting up pop, my upper back went out and I dropped like a stone. WTF?

Friday Jul 24, 2009 #

Running (Treasmill) 30:00 [3] 3.25 mi (9:14 / mi) +250ft 8:36 / mi
slept:6.5 shoes: Streak2

Easy spin on the mill at 1%

Hike/Walk/Ruck (Treadmill) 30:00 [3] 2.0 mi (15:00 / mi) +1250ft 9:25 / mi
shoes: Streak2

Walk at 4mph and 12% incline after running

Weights 15:00 [3]

Upper body only, 3 sets of 12 reps each

Thursday Jul 23, 2009 #

Running (Treadmill) 1:30:00 [3] 10.0 mi (9:00 / mi) +550ft 8:33 / mi
slept:6.0 shoes: Streak2

Easy run on the mill, hot outside. I was going to go to the mountains but Ashley stayed home sick from work and thought I should make it a quick run at the gym

Wednesday Jul 22, 2009 #

Running (Treadmill) 30:00 [3] 3.25 mi (9:14 / mi) +200ft 8:43 / mi
slept:7.0 shoes: Cascadia1

Easy run on the mill at 1% incline before Wed DTR run. Felt ok but stomach upset

Running (Trail) 1:06:00 [3] 7.0 mi (9:26 / mi) +750ft 8:34 / mi
shoes: Cascadia1

Easy Wed night DTR run at Bear Creek Park. Hot!

Tuesday Jul 21, 2009 #

Running (Treadmill) 1:30:00 [3] 9.75 mi (9:14 / mi) +500ft 8:48 / mi
slept:6.0 shoes: Cascadia1

Easy run on the mill. Challange for some reason, think because lack of sleep

Hike/Walk/Ruck (Treasmill) 10:00 [3] 0.6 mi (16:40 / mi)
shoes: Cascadia1

Cooldown walk after run

Monday Jul 20, 2009 #

Hike/Walk/Ruck (Treadmill) 1:00:00 [3] 4.0 mi (15:00 / mi) +2300ft 9:43 / mi
slept:7.0 shoes: Cascadia1

Walk on the mill at 4mph and 11% incline. Felt ok

Weights 15:00 [3]

Quick arms and shoulder lifts after mill workout

Saturday Jul 18, 2009 #

Hike/Walk/Ruck (Trail) 5:00:00 [3] 11.0 mi (27:16 / mi) +4000ft 20:17 / mi
slept:6.5 shoes: LaSportiva Hiking Boots

Solo hike up 14er Mount Lindsey. Made great time, total time includes a couple of rest breaks and time on the summit.

Weights 30:00 [3]

Upper body only at the firehouse weight room

Friday Jul 17, 2009 #

Note
(rest day)

Driving to trailhead after work, 5 hour drive

Thursday Jul 16, 2009 #

Running (Treadmill) 1:00:00 [3] 7.0 mi (8:34 / mi) +400ft 8:08 / mi
slept:6.0 shoes: Cascadia1

Marathon pace

35min warmup easy @ 9:30 pace 1% incline

25min at 7:47 pace @ 1% incline

Legs felt pretty good for a change. That is 2 days in a row of feeling good.

Hike/Walk/Ruck (Treadmill) 10:00 [2] 0.6 mi (16:40 / mi)
shoes: Cascadia1

Easy walk after run as cooldown

Wednesday Jul 15, 2009 #

Running (Trail) 54:00 [3] 6.3 mi (8:34 / mi) +1000ft 7:27 / mi
slept:5.0 shoes: Cascadia1

Wed night DTR group run at Meyers Ranch, new trails for us. 1st half was normal pace but then we turned the 2nd half into a tempo run. Best I have felt running on the trails in a while

Tuesday Jul 14, 2009 #

Running (Treadmill) 1:05:00 [3] 6.7 mi (9:42 / mi) +800ft 8:43 / mi
slept:5.0 shoes: Streak2

Hill tempo

Easy 20min warmup

15mins at 9:50 pace & 7% incline

30mins easy cruise

Legs feeling a little better

Hike/Walk/Ruck (Treadmill) 10:00 [3] 0.6 mi (16:40 / mi)
shoes: Streak2

Easy walk after run

Monday Jul 13, 2009 #

Running (Trail) 1:34:00 [2] 6.1 mi (15:25 / mi) +1700ft 12:12 / mi
slept:7.5 shoes: Streak2

Easy run at Deer Creek with Ashley, stayed with her. Almost marked this as a hike but we did jog down. Quads are really sore especially on the downhills.

Sunday Jul 12, 2009 #

Note
(rest day)

Drive home from Silverton and rest day. Quads are really sore today

Saturday Jul 11, 2009 #

Hike/Walk/Ruck (Trail) 3:15:00 [3] 6.0 mi (32:30 / mi) +3000ft 22:03 / mi
slept:5.0 shoes: LaSportiva Hiking Boots

Hike up Mount Sneffels outside of Ouray while down here pacing JT. Had to fit it in. Tired from last night but still made good time considering the last mile is hard class 2/class 3 which really slows you down. Did this solo. May go out to aid station and pick up another runner tonight, not sure.

Friday Jul 10, 2009 #

Event: Hardrock Hundred Mile Endurance run

Running (Trail) 4:20:00 [3] 15.0 mi (17:20 / mi) +4000ft 13:50 / mi
slept:7.0 shoes: Cascadia1

Pacing JT at Hardrock from GG to Ouray over Engineer Pass. 4000ft climb, 5500ft decent

Thursday Jul 9, 2009 #

Note
(rest day)

Day off to spend time with Ashley before leaving in the morning for pacing at Hardrock all weekend

Wednesday Jul 8, 2009 #

Running (Trail) 1:10:00 [2] 6.0 mi (11:40 / mi) +1000ft 10:05 / mi
slept:7.0 shoes: Cascadia1

Easy run at Beaver Brook with Wed night DTR. HOT!!!!!

Tuesday Jul 7, 2009 #

Running (Trail) 1:20:00 [2] 7.5 mi (10:40 / mi) +750ft 9:45 / mi
slept:7.5 shoes: Cascadia1

Super easy trail run up by Evergreen. The 8 year old mountain biked while I ran. Stopped lots on up hill so he could rest. First real trail run since Bighorn and still feel some deep soreness.

Monday Jul 6, 2009 #

Running (Treadmill) 1:00:00 [3] 6.4 mi (9:22 / mi) +200ft 9:06 / mi
slept:7.5 shoes: Cascadia1

Easy run on the mill set at 1% incline. Legs little sore and tired still from the hiking this past weekend.

Weights 30:00 [3]

Quick total body lifting on the machines. Did 2 lifts on each major muscle group of 3 sets of each lift. Very little resting in between sets or lifts.

Sunday Jul 5, 2009 #

Hike/Walk/Ruck (Trail) 4:05:00 [3] 12.5 mi (19:36 / mi) +4000ft 15:03 / mi
slept:7.0

Quick hike on Continental Divide Trail from Herman's Gulch (10,000ft) to a high point (13,300ft) just short of Jones Pass. On the way down branched over to Herman's Lake real quick. This is an awesome run, over a pass twice and 2 13ers. I plan on trail running this soon instead of hiking it. Located up by Loveland Pass.

Saturday Jul 4, 2009 #

Hike/Walk/Ruck (Trail) 6:00:00 [2] 8.0 mi (45:00 / mi) +3700ft 31:18 / mi
slept:7.0

Did the Democrat/Camern/Lincoln/Bross loop with Ashley. 4 14ers in one shot, love it.

Friday Jul 3, 2009 #

Running (Road) 32:00 [3] 4.25 mi (7:32 / mi) +300ft 7:03 / mi
slept:8.0 shoes: Cascadia1

In AM did the road loop around the house. Legs ok after 1st mile, achey in calves and hamstrings on any type of downhill.

Hike/Walk/Ruck (Treadmill) 15:00 [2] 1.0 mi (15:00 / mi)
shoes: Cascadia1

PM- walk to warm up before lifting

Weights 40:00 [3]

PM- upper body only with Ashley

Thursday Jul 2, 2009 #

Running (Treadmill) 20:00 [2] 2.25 mi (8:53 / mi)
slept:8.0 shoes: Cascadia1

Easy spin out on the mill. Little soreness in legs. Was going to go longer but called away by the kids

Wednesday Jul 1, 2009 #

Running (Trail) 45:00 [2] 4.5 mi (10:00 / mi) +200ft 9:36 / mi
slept:8.0 shoes: Cascadia1

Super easy run at Bear Creek Lake with Wed night DTR group. Hung to the back with the slowest person

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