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Training Log Archive: Trailrat

In the 31 days ending Jan 31, 2011:

	activity	#	time	miles		km		+ft
	Running	31	41:44:00	256.1	(9:47)	412.15	(6:05)	24551
	Hike/Walk/Ruck	20	5:48:00	20.75	(16:46)	33.4	(10:25)	1400
	Snowshoeing	1	4:53:00	20.25	(14:28)	32.59	(8:59)	2500
	Weights	15	2:17:00
	Other	1	5:00	0.25	(20:01)	0.4	(12:26)	100
	Total	67	54:47:00	297.35		478.53		28551
averages - sleep:8 weight:169.3lbs

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Monday Jan 31, 2011 #

6 AM

Hike/Walk/Ruck (Road) 10:00 [3] 0.5 mi (20:00 / mi)
shoes: MT100

Dog walk

11 AM

Running (Treadmill) 1:00:00 [3] 7.0 mi (8:34 / mi) +250ft 8:17 / mi
slept:7.5 shoes: Free2

Easy mill spin over lunch. Crappy out side, snowing and super icey.

8 PM

Weights 10:00 [3]

80 pushups

200 situps

Sunday Jan 30, 2011 #

8 AM

Running (Treadmill) 1:30:00 [3] 10.5 mi (8:34 / mi) +450ft 8:14 / mi
slept:9.0 shoes: Free2

Easy spin on the mill, legs still sore today

10 AM

Hike/Walk/Ruck (Treadmill) 8:00 [3] 0.5 mi (16:00 / mi)
shoes: Free2

Cooldown walk

7 PM

Hike/Walk/Ruck (Road) 30:00 [3] 1.75 mi (17:09 / mi) +300ft 14:45 / mi
shoes: MT100

Dog walk

8 PM

Weights 10:00 [3]

70 pushups

175 situps

Saturday Jan 29, 2011 #

8 AM

Running (Trail) 2:45:00 [3] 13.1 mi (12:36 / mi) +3000ft 10:21 / mi
slept:6.5 shoes: Crosslites

House- up Green Mountain- over Flagstaff- across Mesa then down Stunk Canyon home. ICEY!!! Leg felt like shit, sore and crampy today, starting to wonder if I am on the edge of over training.

Friday Jan 28, 2011 #

11 AM

Running (Trail) 55:00 [3] 7.25 mi (7:35 / mi) +400ft 7:13 / mi
slept:8.0 shoes: Free2

Lunch time cruise on Coal Creek heading west from work

Thursday Jan 27, 2011 #

11 AM

Running (Mix) 55:00 [3] 7.0 mi (7:51 / mi) +300ft 7:33 / mi
slept:8.5 weight:168lbs shoes: Free2

From work up to Davidson Mesa, 1.5 laps there then back to work.

5 PM

Running (Trail) 48:00 [3] 2.7 mi (17:47 / mi) +1300ft 12:13 / mi
shoes: MT100

Dog jog up and down south ridge of Sanitas

7 PM

Weights 10:00 [3]

65 pushups

175 sit-ups

Wednesday Jan 26, 2011 #

10 AM

Running (Treadmill) 1:00:00 [3] 7.1 mi (8:27 / mi) +250ft 8:11 / mi
slept:7.5 shoes: Free2

Easy lunch time cruise on the mill. Up from 7mph to 7.1mph. Going to keep increasing this on easy runs every couple of weeks.

11 AM

Hike/Walk/Ruck (Treadmill) 4:00 [3] 0.25 mi (16:01 / mi)
shoes: Free2

Cooldown walk.

5 PM

Hike/Walk/Ruck (Road/trail) 55:00 [3] 3.25 mi (16:55 / mi) +400ft 15:09 / mi
shoes: MT100

Dog walk with a 30lbs pack on.

Tuesday Jan 25, 2011 #

11 AM

Running (Treadmill) 1:00:00 [3] 7.75 mi (7:45 / mi) +350ft 7:25 / mi
slept:8.5 shoes: Free2

All at 1% incline

15 min warmup

4 X 1mile at 6:30 pace with 0.25mile recovery at 10min pace

Cooldown jog until out of time for the hour.

Felt better this time than when I did this workout 2 weeks ago. Ave HR during the faster miles was 175ish.

12 PM

Hike/Walk/Ruck (Treadmill) 8:00 [3] 0.5 mi (16:00 / mi)
shoes: Free2

Cooldown walk after the run.

8 PM

Weights 10:00 [3]

60 pushups

175 sit-ups

Monday Jan 24, 2011 #

11 AM

Running (Treadmill) 1:00:00 [3] 7.0 mi (8:34 / mi) +250ft 8:17 / mi
slept:9.0 shoes: Free2

Easy lunch time treadmill cruise. Really tired today from the lack of sleep and the hockey tournament over the weekend.

12 PM

Hike/Walk/Ruck (Treadmill) 8:00 [3] 0.5 mi (16:00 / mi)
shoes: Free2

Cooldown walk after the jog.

Sunday Jan 23, 2011 #

2 PM

Hike/Walk/Ruck (Road) 55:00 [3] 3.5 mi (15:43 / mi) +350ft 14:21 / mi
slept:6.5 shoes: MT100

Dog walk

Saturday Jan 22, 2011 #

8 AM

Running (Treadmill) 2:00:00 [3] 14.0 mi (8:34 / mi) +400ft 8:21 / mi
slept:9.0 shoes: Free2

Easy long run on the mill this morning, windy and rainy out

10 AM

Hike/Walk/Ruck (Treadmill) 8:00 [3] 0.5 mi (16:00 / mi)
shoes: Free2

Cooldown walk

3 PM

Running (Trail) 37:00 [3] 3.0 mi (12:20 / mi) +100ft 11:57 / mi
shoes: MT100

Easy jog with wife and dog

4 PM

Weights 20:00 [3]

60 pushups

150 sit-ups

Other lifts until Ash was done

Friday Jan 21, 2011 #

11 AM

Running (Treadmill) 1:00:00 [3] 7.0 mi (8:34 / mi) +250ft 8:17 / mi
slept:7.5 shoes: Free2

Easy lunch cruise at 1% incline on the mill

12 PM

Hike/Walk/Ruck (Treadmill) 4:00 [3] 0.25 mi (16:01 / mi)
shoes: Free2

Cooldown walk

4 PM

Other (Stairs) 5:00 [3] 0.25 mi (20:01 / mi) +100ft 14:31 / mi

10 stair repeats

Thursday Jan 20, 2011 #

11 AM

Running (Treadmill) 1:30:00 [3] 10.3 mi (8:44 / mi) +350ft 8:28 / mi
slept:8.25 shoes: Free2

Easy longer run on the mill over the lunch hour. Did not do my hill sprints like I should have.

7 PM

Weights 10:00 [3]

65 pushups

175 sit-ups

Wednesday Jan 19, 2011 #

11 AM

Running (Treadmill) 1:00:00 [3] 7.75 mi (7:45 / mi) +300ft 7:28 / mi
slept:8.5 shoes: Free2

15 min warmup

30 mins at 6:58 pace

15 min cooldown

All at 1% incline.

12 PM

Hike/Walk/Ruck (Treadmill) 8:00 [3] 0.5 mi (16:00 / mi)
shoes: Free2

Cooldown walk after the run

7 PM

Weights 10:00 [3]

65 pushups

200 sit-ups

Tuesday Jan 18, 2011 #

11 AM

Running (Treadmill) 1:00:00 [3] 7.0 mi (8:34 / mi) +250ft 8:17 / mi
slept:9.75 shoes: Free2

Easy spin on the mill over lunch, was going to do a tempo run but my legs are sore from the last 3 days.

12 PM

Hike/Walk/Ruck (Treadmill) 4:00 [3] 0.25 mi (16:01 / mi)

Cooldown walk after run

Monday Jan 17, 2011 #

2 PM

Running (Trail) 2:04:00 [3] 11.0 mi (11:16 / mi) +2700ft 9:09 / mi
slept:7.0 weight:168lbs shoes: Crosslites

Cruise from house up Green Mt and back, same as last 2 days.

8 PM

Weights 7:00 [3]

50 pushups

175 situps

Sunday Jan 16, 2011 #

9 AM

Running (Trail) 2:15:00 [3] 11.0 mi (12:16 / mi) +2700ft 9:57 / mi
slept:8.5 shoes: Cascadia2

Run from House up Green Mountain and back, same as yesterday.

1 PM

Running (Trail) 40:00 [3] 3.0 mi (13:20 / mi) +150ft 12:44 / mi
shoes: Free2

Easy run with Ashley and the dog at Davidson Mesa

2 PM

Weights 15:00 [3]

Light weights after run with Ashley. Mostly push ups and core work

Saturday Jan 15, 2011 #

10 AM

Running (Trail) 2:20:00 [3] 11.0 mi (12:44 / mi) +2700ft 10:20 / mi
slept:7.5 shoes: Cascadia2

Easy pace from house to the top of Green Mountain and back via Bear Canyon.

8 PM

Weights 10:00 [3]

40 pushups

160 situps

Friday Jan 14, 2011 #

11 AM

Running (Treadmill) 1:00:00 [3] 7.0 mi (8:34 / mi) +250ft 8:17 / mi
slept:7.5 shoes: Free2

Easy lunch time spin on the mill at 1%.

Thursday Jan 13, 2011 #

11 AM

Running (Treadmill) 1:15:00 [3] 9.2 mi (8:09 / mi) +350ft 7:52 / mi
slept:8.0 weight:169lbs shoes: Free2

15ish min warmup

4 X 1 mile at 6:30pace with 1/4 mile recoveries at 10 min pace

cooldown jog until I ran out of time

I wanted to do 6 X 1 mile repeats but just did not have it in me. On the 4th repeat I was hitting 190 beats per min which is way high for me at this pace. Not sure what the hell was going on today. All at 1% incline.

Wednesday Jan 12, 2011 #

11 AM

Running (Treadmill) 1:00:00 [3] 7.0 mi (8:34 / mi) +200ft 8:21 / mi
slept:8.5 shoes: Free2

Easy lunch spin out

12 PM

Hike/Walk/Ruck (Treadmill) 8:00 [3] 0.5 mi (16:00 / mi)
shoes: Free2

Cooldown walk after the run

8 PM

Weights 7:00 [3]

40 pushups

150 sit-ups

Tuesday Jan 11, 2011 #

5 AM

Running (Treadmill) 1:30:00 [3] 10.7 mi (8:25 / mi) +350ft 8:10 / mi
slept:6.5 shoes: Free2

15 min warmup

30 mins with 1 min at 6:30pace & 1 min at 9:30pace until time was up

45 min cooldown run

6 AM

Hike/Walk/Ruck (Treadmill) 10:00 [3] 0.6 mi (16:40 / mi)
shoes: Free2

Cooldown walk after the run

Monday Jan 10, 2011 #

11 AM

Running (Treadmill) 1:00:00 [3] 7.0 mi (8:34 / mi) +200ft 8:21 / mi
slept:10.0 shoes: Free2

Easy spin out over lunch on the mill

12 PM

Hike/Walk/Ruck (Treadmill) 4:00 [3] 0.25 mi (16:01 / mi)
shoes: Free2

Cooldown walk after the jog

8 PM

Weights 5:00 [3]

30 pushups

100 sit-ups

Sunday Jan 9, 2011 #

11 AM

Running (Treadmill) 1:30:00 [3] 10.5 mi (8:34 / mi) +250ft 8:23 / mi
slept:8.5 shoes: Free2

Easy cruise on the mill, really sore from yesterday's race.

1 PM

Hike/Walk/Ruck (Treadmill) 10:00 [3] 0.5 mi (20:00 / mi)
shoes: Free2

Cooldown walk on the mill

Saturday Jan 8, 2011 #

Event: Hardwater Snowshoe Race

9 AM

Snowshoeing race (Trail) 4:53:00 [3] 20.25 mi (14:28 / mi) +2500ft 12:57 / mi
slept:6.0 shoes: Cascadia2

Hardwater Snowshoe race. Was in first place until I missed the turn off and started around the loop a second time, Realized it about a mile later and turned around, this dropped me down to 7-8th place. Was able to recover back up to 5th place. If I would not have made this mistake I would have been about 50ish mins faster.

Friday Jan 7, 2011 #

Hike/Walk/Ruck 20:00 [3] 1.0 mi (20:00 / mi)

Easy walk

Thursday Jan 6, 2011 #

8 AM

Running (Treadmill) 1:00:00 [3] 7.0 mi (8:34 / mi) +250ft 8:17 / mi
slept:9.0 shoes: Free2

Easy morning cruise

Wednesday Jan 5, 2011 #

11 AM

Running (Treadmill) 1:16:00 [3] 9.0 mi (8:27 / mi) +500ft 8:01 / mi
slept:8.0 shoes: Free2

Easy spin on the mill with 10 X 20sec hill sprints at the end.

6 PM

Weights 5:00 [3]

40 pushups
100 situps

Tuesday Jan 4, 2011 #

Weights 3:00 [3]

35 pushups broken into sets

11 AM

Hike/Walk/Ruck (Treadmill) 9:00 [3] 0.5 mi (18:00 / mi)
shoes: Free2

Warmup and cooldown for the run.

Running (Treadmill) 1:00:00 [3] 8.25 mi (7:16 / mi) +300ft 7:02 / mi
slept:8.25 shoes: Free2

60 min marathon pace run at 7:19 pace and 1% incline

last 5 mins I slowly increased the speed up to 6:00 pace.

Monday Jan 3, 2011 #

11 AM

Running (Treadmill) 1:09:00 [3] 8.0 mi (8:37 / mi) +250ft 8:23 / mi
slept:8.5 shoes: Free2

Easy lunch time jog with the incline set at 1%. Legs little sore from yesterdays 2 Greens.

Sunday Jan 2, 2011 #

8 AM

Running (Trail) 3:45:00 [3] 11.0 mi (20:27 / mi) +5000ft 14:18 / mi
slept:8.5 weight:172lbs

Two laps of Green Mountain. First lap I had to break trail through some knee high snow so it took a while. Up Amp and down Ranger/Gregory each time.

3 PM

Hike/Walk/Ruck (Road) 1:20:00 [3] 4.9 mi (16:20 / mi) +350ft 15:17 / mi

Dog walk

4 PM

Weights 5:00 [3]

30 pushups
100 situps

Saturday Jan 1, 2011 #

1 PM

Running (Treadmill) 1:00:00 [3] 7.0 mi (8:34 / mi) +200ft 8:21 / mi
slept:7.0 shoes: Free2

Easy cruise on the mill. Very tired today.

2 PM

Hike/Walk/Ruck (Treadmill) 5:00 [3] 0.25 mi (20:01 / mi)
shoes: Free2

Cooldown walk

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