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Training Log Archive: Trailrat

In the 31 days ending Dec 31, 2009:

activity # timemileskm+ft
  Running20 23:42:00 147.15(9:40) 236.81(6:00) 8599
  Hike/Walk/Ruck6 5:05:00 20.1(15:10) 32.35(9:26) 8950
  Barefoot4 2:03:00 11.15(11:02) 17.94(6:51)
  Total24 30:50:00 178.4(10:22) 287.1(6:27) 17549
averages - sleep:8 weight:190lbs

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Thursday Dec 31, 2009 #

Running (Trail) 1:45:00 [3] 6.0 mi (17:30 / mi) +2800ft 12:08 / mi
slept:6.5 weight:190lbs shoes: Cascadia

From the firehouse in Manitou up the Incline and down the Barr trail. My slowest time ever up the Incline with the snow, dark (7pm), and taking the dog with me. He did not like going up that thing. But it was a great time and he had a blast hauling ass down the Barr trail.

Wednesday Dec 30, 2009 #

Barefoot (Treadmill) 1:00:00 [3] 6.1 mi (9:50 / mi)
slept:7.0 shoes: Nike Free

Easy spin in the early am in th Frees. Longest yet, felt good for the most part but do feel some weakness in the ankles. Wonder how sore I will be tomorrow

Tuesday Dec 29, 2009 #

Running (Treadmill) 1:00:00 [3] 6.5 mi (9:14 / mi)
slept:9.0 shoes: Cascadia

Easy cruise on the mill to spin out legs

Barefoot (Treadmill) 18:00 [3] 1.75 mi (10:17 / mi)
shoes: Nike Free

After run to slowly build up in the Frees

Monday Dec 28, 2009 #

Hike/Walk/Ruck (Treadmill) 1:45:00 [3] 7.0 mi (15:00 / mi) +4250ft 9:31 / mi
slept:10.0 shoes: Saucony Xodus

Walk on the mill at 4mph and 12% incline. Thought this workout would help with soreness in joints from yesterday's distance

Hike/Walk/Ruck warm up/down (Treadmill) 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Saucony Xodus

Super easy walk to cooldown & flush out the legs

Sunday Dec 27, 2009 #

Running long (Treadmill) 2:40:00 [3] 16.85 mi (9:30 / mi)
slept:10.0 shoes: Saucony Xodus

Super easy long run in the mill while watching football. Longest I have gone in a long time.

Barefoot (Treadmill) 30:00 [2] 2.0 mi (15:00 / mi)
shoes: Nike Free

Walk in Frees to break them in after run

Saturday Dec 26, 2009 #

Running (Treadmill) 1:30:00 [3] 9.8 mi (9:11 / mi)
slept:6.5 shoes: Saucony Xodus

Easy jog on the mill, wiped due to stress and lack of sleep

Barefoot (Treadmill) 15:00 [3] 1.3 mi (11:32 / mi)
shoes: Nike Free

First run with the Frees, not true barefoot but still have to build up slowly. Did after my easy run

Wednesday Dec 23, 2009 #

Running (Treadmill) 1:00:00 [3] 7.1 mi (8:27 / mi)
slept:8.0 shoes: Saucony Xodus

Cruise on the mill.

Hike/Walk/Ruck (Treadmill) 15:00 [3] 1.0 mi (15:00 / mi)
shoes: Saucony Xodus

Cooldown walk after run

Tuesday Dec 22, 2009 #

Running (Treadmill) 45:00 [3] 5.0 mi (9:00 / mi)
slept:9.0 shoes: Saucony Xodus

Easy spin out on the mill

Monday Dec 21, 2009 #

Running (Treadmill) 1:00:00 [3] 7.1 mi (8:27 / mi)
slept:9.0 shoes: Saucony Xodus

Spin on the mill nice and easy

Hike/Walk/Ruck (Treadmill) 15:00 [3] 1.0 mi (15:00 / mi)
shoes: Saucony Xodus

Cooldown walk

Sunday Dec 20, 2009 #

Note
slept:6.0 (rest day)

Felt like shit from lack of sleep and the day turned into a depression pitty party. I have to snap out of this.

Saturday Dec 19, 2009 #

Running (Road) 47:00 [3] 4.75 mi (9:54 / mi) +650ft 8:46 / mi
slept:7.0 shoes: Saucony Xodus

Easy run with dog in the am

Friday Dec 18, 2009 #

Note
slept:8.0 (rest day)

Rest day before the next 3 hard longer days. Plan to do 9-14-9 in the next 3 days.

Thursday Dec 17, 2009 #

Running (Road) 45:00 [3] 4.75 mi (9:28 / mi) +650ft 8:23 / mi
slept:7.0 shoes: Saucony Xodus

Easy neighborhood loop with the dog.

Wednesday Dec 16, 2009 #

Hike/Walk/Ruck (Treadmill) 1:00:00 [3] 4.0 mi (15:00 / mi) +2400ft 9:34 / mi
slept:7.5 shoes: Saucony Xodus

Walk on mill at 11.5% incline. Felt good and strong.

Tuesday Dec 15, 2009 #

Running (Road) 1:26:00 [3] 9.5 mi (9:03 / mi) +1300ft 8:01 / mi
slept:10.0 shoes: Saucony Xodus

2 neighborhood laps again. Felt tired but good

Monday Dec 14, 2009 #

Running (Road) 1:25:00 [3] 9.5 mi (8:57 / mi) +1300ft 7:55 / mi
slept:7.5 shoes: Saucony Xodus

2 easy loops around the neighborhood again. Legs are starting to feel all the concrete of the past few days.

Sunday Dec 13, 2009 #

Running (Road) 50:00 [3] 4.75 mi (10:32 / mi) +600ft 9:24 / mi
slept:8.0 shoes: Saucony Xodus

Road loop in neighborhood with Tonka in the am

Saturday Dec 12, 2009 #

Running long (Road) 1:29:00 [3] 9.5 mi (9:22 / mi) +1300ft 8:18 / mi
slept:8.5 shoes: Saucony Xodus

2 laps around the neighborhood, 1st lap was slower due to taking the dog along. Felt good!

Friday Dec 11, 2009 #

Note
slept:7.5 (rest day)

Thought I should take a day off tired

Thursday Dec 10, 2009 #

Hike/Walk/Ruck (Treadmill) 1:00:00 [3] 4.1 mi (14:38 / mi) +2300ft 9:33 / mi
slept:8.0 shoes: Saucony Xodus

Walk on the mill at 11.5% incline.

Wednesday Dec 9, 2009 #

Running (Treadmill) 1:00:00 [3] 6.4 mi (9:22 / mi)
slept:9.5 shoes: Saucony Xodus

Easy run on the mill still 0-5 degrees out. First 3 miles legs did not want to work but got better. Slowly get back into shape

Tuesday Dec 8, 2009 #

Running (Treadmill) 1:30:00 [3] 9.4 mi (9:34 / mi)
slept:8.0 shoes: Saucony Xodus

Med long easy run on the mill. 5 degrees out still.

Monday Dec 7, 2009 #

Running (Treadmill) 1:00:00 [3] 6.3 mi (9:31 / mi)
slept:8.0 shoes: Saucony Xodus

Easy spin on the treadmill. Felt ok.

Sunday Dec 6, 2009 #

Running (Treadmill) 1:20:00 [3] 8.5 mi (9:25 / mi)
slept:8.0 shoes: Saucony Xodus

Easy run on the mill, this is my long run for the week. Hamstring is doing much better, don't want to push it to far. Trying to be smart about coming back

Saturday Dec 5, 2009 #

Running (Treadmill) 1:00:00 [3] 6.2 mi (9:41 / mi)
slept:8.0 shoes: Saucony Xodus

Easy run on the mill at 6am

Friday Dec 4, 2009 #

Running (Treadmill) 30:00 [3] 3.0 mi (10:00 / mi)
slept:8.0 shoes: Saucony Xodus

Easy run on the mill, hamstring still tight.

Hike/Walk/Ruck (Treadmill) 30:00 [3] 2.0 mi (15:00 / mi)
shoes: Saucony Xodus

Walk on the mill after run.

Thursday Dec 3, 2009 #

Running (Treadmill) 1:00:00 [3] 6.25 mi (9:36 / mi)
slept:7.0 shoes: Saucony Xodus

Easy run on the mill, hamstring feels little better.

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