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Training Log Archive: Trailrat

In the 31 days ending Oct 31, 2010:

activity # timemileskm+ft
  Running24 24:25:00 171.05(8:34) 275.28(5:19) 14968
  Weights7 2:40:00
  Hike/Walk/Ruck4 2:20:00 8.9(15:44) 14.32(9:47) 3050
  Total32 29:25:00 179.95 289.6 18018
averages - sleep:8.3

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Sunday Oct 31, 2010 #

Hike/Walk/Ruck (Road) 20:00 [3] 1.1 mi (18:11 / mi) +100ft 16:45 / mi

Easy dog walk

Thursday Oct 28, 2010 #

Note
slept:9.0 (sick)

Even sicker than yesterday. WTF???!!!!!!

Wednesday Oct 27, 2010 #

Note
(sick) (rest day)

Came home from New Orleans sick! Crap

Tuesday Oct 26, 2010 #

4 PM

Running (Road) 1:20:00 [3] 9.0 mi (8:53 / mi) +150ft 8:45 / mi
slept:8.5 shoes: Free2

Run around New Orleans, took lots of Photos.

Monday Oct 25, 2010 #

Running (Treadmill) 1:00:00 [3] 6.5 mi (9:14 / mi) +125ft 9:04 / mi
slept:6.0 shoes: Free2

Easy run on the mill in New Orleans

Sunday Oct 24, 2010 #

Note
(rest day)

Travel day for work, got wasted on Bourbon Street

Saturday Oct 23, 2010 #

Running (Treadmill) 41:00 [3] 4.5 mi (9:07 / mi)
slept:8.5 shoes: Free2

Easy jog on the mill, wanted to go much long but my gut was killing me.

Hike/Walk/Ruck (Treadmill) 1:00:00 [3] 4.0 mi (15:00 / mi) +2600ft 9:17 / mi
shoes: Free2

On mill after run at 10% incline

Weights 30:00 [3]

Total body machine circuit of 3 sets each

Hike/Walk/Ruck (Road) 22:00 [3] 1.5 mi (14:40 / mi)

Neighborhood walk of the dog

Friday Oct 22, 2010 #

11 AM

Running (Treadmill) 56:00 [3] 6.0 mi (9:20 / mi)
slept:8.0 shoes: Free2

Easy spin on the mill over lunch at Snap
12 PM

Weights 10:00 [3]

Easy upper body machine circuit at Snap after running. 2 sets of 10-12reps each

Thursday Oct 21, 2010 #

Note
(sick)

Second day off in a row just to let the body recover some more. Very worn out today

Wednesday Oct 20, 2010 #

Note
slept:13.0 (sick)

Sick with the flu. Sucks my streak was broken

Tuesday Oct 19, 2010 #

11 AM

Running (Trail) 55:00 [3] 6.5 mi (8:28 / mi) +600ft 7:47 / mi
slept:6.5 shoes: Cascadia2

Ran Coal Creek out to the water tower from work. Once at the tower I did 3 hard hill sprints then ran back to work. Very tired today from the lack of sleep last night, what seems to be my easy pace lately was labored today.
5 PM

Weights 15:00 [3]

Quick weight circuit with the dumbbells. 4 lifts, 3 sets each.

Monday Oct 18, 2010 #

11 AM

Running (Trail) 48:00 [3] 6.4 mi (7:30 / mi) +200ft 7:17 / mi
slept:9.0 shoes: Free2

Easy 2 laps at Davidson Mesa over lunch again. Tired and sore, also trying to break in the new pair of Frees.

Sunday Oct 17, 2010 #

9 AM

Running (Trail) 1:30:00 [3] 9.6 mi (9:22 / mi) +1200ft 8:23 / mi
slept:9.0 shoes: MT100

Flat trailhead- Dowdy- Springbrook loop then back. Nice easy run. Hard to get going then felt good after about 15mins or so.
5 PM

Hike/Walk/Ruck 18:00 [3] 1.1 mi (16:22 / mi) +150ft 14:30 / mi

Easy dog walk and loosen up tight legs

Saturday Oct 16, 2010 #

8 AM

Running (Trail) 2:04:00 [3] 12.8 mi (9:41 / mi) +3600ft 7:39 / mi
slept:6.5 shoes: MT100

Double Mesa trail crossing again. Another PR!!
4 PM

Hike/Walk/Ruck (road) 20:00 [3] 1.2 mi (16:40 / mi) +200ft 14:24 / mi

Quick dog walk up to the school and back as a warmup for weights.

Weights 30:00 [3]

Spartacus workout from the Mens Health Iphone app.

Friday Oct 15, 2010 #

11 AM

Running (Trail) 50:00 [3] 6.4 mi (7:49 / mi) +200ft 7:35 / mi
slept:9.0 shoes: Cascadia2

Easy 2 laps at Davidson Mesa again.

Thursday Oct 14, 2010 #

12 PM

Running (Trail) 47:00 [3] 5.8 mi (8:06 / mi) +500ft 7:30 / mi
slept:9.25

Run west on the Coal Creek trail over lunch. New single track is SWEET with a bunch of rolling hills. Almost goes all the way to Marshall Mesa and they are working on that trail now. Can't wait.

Wednesday Oct 13, 2010 #

11 AM

Running (Trail) 49:00 [3] 6.5 mi (7:32 / mi) +200ft 7:19 / mi
slept:9.0 shoes: Cascadia2

Easy 2 laps at Davidson Mesa over lunch hour again. Very tired today.
5 PM

Weights 30:00 [3]

Mens Health weight program

Tuesday Oct 12, 2010 #

11 AM

Running (Treadmill) 1:04:00 [3] 5.5 mi (11:38 / mi) +2112ft 8:32 / mi
ahr:139 max:142 slept:6.5 shoes: Nike Free

Easy 1/2 mile warm up then 1 hour at 12 min miles and 8% incline. Felt pretty good considering this is the first time on the mill in over 6 months.

Monday Oct 11, 2010 #

11 AM

Running (Trail) 49:00 [3] 6.5 mi (7:32 / mi) +200ft 7:19 / mi
slept:9.0 shoes: Nike Free

Easy 2 laps at Davidson Mesa over lunch.

Sunday Oct 10, 2010 #

Running (Trail) 56:00 [3] 7.0 mi (8:00 / mi) +150ft 7:50 / mi
slept:9.5 shoes: Cascadia2

Easy recovery run at Bobo. Went faster than it felt.

Saturday Oct 9, 2010 #

8 AM

Running long (Trail) 2:06:00 [3] 12.8 mi (9:51 / mi) +3680ft 7:44 / mi
slept:9.0 shoes: Cascadia2

Hard run with Tim Long doing double Mesa Trail. PR for this route.

Friday Oct 8, 2010 #

12 PM

Running (Mix) 42:00 [3] 5.3 mi (7:55 / mi) +150ft 7:43 / mi
slept:8.0 shoes: Cascadia2

Run on Coal Creek Trail with people from work.

Thursday Oct 7, 2010 #

12 PM

Running (Trail) 47:00 [3] 6.5 mi (7:14 / mi) +200ft 7:02 / mi
slept:9.0 shoes: Nike Free

Easy but faster than expected 2 loops at Davidson Mesa again over lunch.
7 PM

Running (Track) 35:00 [3] 4.1 mi (8:32 / mi)
shoes: MT100

Easy jog at indoor track at CU while kiddo was doing hockey practice.

Wednesday Oct 6, 2010 #

11 AM

Running (Trail) 45:00 [3] 6.5 mi (6:55 / mi) +200ft 6:44 / mi
slept:7.5 shoes: Nike Free

To loops at Davidson Mesa over lunch again. Ran loop 1 in 24mins and loop 2 in just over 21mins. PR for this run!!! More of a tempo then a normal lunch run, lots cooler out.
5 PM

Weights 30:00 [3]

Spartain workout from Mens Health. Hard!!! But I'm weak.

Tuesday Oct 5, 2010 #

4 PM

Running (Trail) 1:00:00 [3] 7.0 mi (8:34 / mi) +200ft 8:21 / mi
slept:8.0 shoes: Cascadia2

Very easy on Bobolink. Had heartburn from the burrito at lunch

Monday Oct 4, 2010 #

11 AM

Running (Trail) 49:00 [3] 6.5 mi (7:32 / mi) +200ft 7:19 / mi
slept:9.5 shoes: Nike Free

2 loops at Davidson Mesa over lunch hour again. Felt ok but sore in upper body from all the moving over the weekend.
5 PM

Weights 15:00 [3]

Easy multi plane lifting. Tired and sore from moving grandma so took an easy

Sunday Oct 3, 2010 #

Running (Road) 41:00 [3] 4.75 mi (8:38 / mi) +600ft 7:43 / mi
slept:7.0 shoes: Cascadia2

Easy neighbor loop after a few beers and the Bronco game. Good training for the beer mile I am thinking of planning in Boulder.

Saturday Oct 2, 2010 #

6 AM

Running (Road) 1:34:00 [3] 11.0 mi (8:33 / mi) +300ft 8:20 / mi
slept:5.0 shoes: Nike Free

Easy run in Nebraska at grandma's. Spending the rest of the day moving grandma.

Friday Oct 1, 2010 #

11 AM

Running (Trail) 57:00 [3] 7.6 mi (7:30 / mi) +200ft 7:19 / mi
slept:7.5 shoes: Nike Free

Two loops plus some at Davidson Mesa over lunch again. Started slow but build speed throughout the run. Felt good after 3 miles when hamstrings started loosing up.

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