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Training Log Archive: Trailrat

In the 31 days ending Jan 31, 2012:

activity # timemileskm+ft
  Running23 27:38:00 196.0(8:28) 315.43(5:15) 12749
  Other5 5:40:00
  Total28 33:18:00 196.0 315.43 12749
averages - sleep:8.1 weight:174lbs

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Tuesday Jan 31, 2012 #

1 PM

Running (Trail) 46:00 [3] 5.5 mi (8:22 / mi) +350ft 7:53 / mi
slept:8.5 (injured) shoes: Kissaki

Easy jog up the mesa on the Dirty Biz loop. No HR data just went easy. The ankle is sore and feels like it is catching but there was no sharp pain like the past few days. Feels tight also.

Monday Jan 30, 2012 #

Note
slept:8.0 (injured) (rest day)

Scheduled day off. Still limping around.

Sunday Jan 29, 2012 #

10 AM

Note
(injured)

Skipped run today due to my left ankle really hurts on the inside above the ankle bone. Limping around all day.

Saturday Jan 28, 2012 #

7 AM

Running (Trail) 1:25:00 [3] 12.0 mi (7:05 / mi) +300ft 6:55 / mi
ahr:154 max:173 shoes: Kissaki

Progression run at Davidson Mesa, 1st loop was warmup then worked up to 160-170HR and held for a while. Not to bad but ankle hurting by the end.

http://connect.garmin.com/activity/145213860

Friday Jan 27, 2012 #

Running (Treadmill) 34:00 [3] 4.0 mi (8:30 / mi)
slept:7.5

Easy recovery mill jog. Saving what I do have for tomorrows ass kicking.

Thursday Jan 26, 2012 #

11 AM

Running (Trail) 52:00 [3] 7.0 mi (7:26 / mi) +400ft 7:03 / mi
slept:9.0 shoes: Peak1

Same route as yesterday out to 66th and back. Mixed in some 6X30sec on the way back at 5:30-6:30pace depending on hills and wind. Felt pretty good after the first 2 miles of loosing up.

http://connect.garmin.com/activity/144776141
5 PM

Running (Mixed) 53:00 [3] 5.9 mi (8:59 / mi) +150ft 8:46 / mi
shoes: Kissaki

Easy happy hour jog with boulder trail runners.

Wednesday Jan 25, 2012 #

11 AM

Running (Trail) 55:00 [3] 7.0 mi (7:51 / mi) +400ft 7:27 / mi
slept:7.0 shoes: Peak1

Easy cruise out to 66th and back from work on the Coal Creek trail. Felt ok, my left achilles was bothering me a little still. Wore my calf sleeves and will leave them on the rest of the day.

http://connect.garmin.com/activity/144565307

Tuesday Jan 24, 2012 #

11 AM

Running (Treadmill) 1:00:00 [3] 7.5 mi (8:00 / mi) +300ft 7:42 / mi
ahr:140 slept:8.0 shoes: Kissaki

Easy spin on the mill at 1% incline. Check HR 3 times through out run and was around 138-141. Felt better after run than before.

Monday Jan 23, 2012 #

Note
slept:9.0 weight:174lbs (rest day)

Today is scheduled rest day. Noticed this morning that I put on some weight, not good.

Sunday Jan 22, 2012 #

Running 2:38:00 [3] 19.5 mi (8:06 / mi) +1000ft 7:44 / mi
slept:9.0 shoes: Kissaki

Same pace through the whole run except the last 1/2 mile, walked that. Legs started cramping and stomach started going south so I walked it in as a cooldown. Drank 3 bottles of 300cals of Carboplex but did not use any SCaps. Think that was the issue.

Saturday Jan 21, 2012 #

1 PM

Running (Mixed) 1:33:00 [3] 12.0 mi (7:45 / mi) +500ft 7:27 / mi
slept:8.0 shoes: Kissaki

12 mile run with last 4 miles at half marathon pace. No HR data.

mile 9- 6:46 pace only real flatish mile
mile 10- 7:25 pace climbing on this mile
mile 11- 7:11 pace small roller
mile 12- 7:15 pace- small climb last 1/2mile back to the house.

Friday Jan 20, 2012 #

11 AM

Running 1:00:00 [3] 7.6 mi (7:54 / mi) +350ft 7:34 / mi
slept:7.0 shoes: Kissaki

Easy cruise with 5 X 20sec at 6min pace thrown in, couple mins recovery between each.

Thursday Jan 19, 2012 #

10 AM

Running (Treadmill) 1:00:00 [3] 7.6 mi (7:54 / mi) +300ft 7:37 / mi
slept:9.5 shoes: Kissaki

Just an easy cruise day, was going to make up the hill tempos from yesterday but legs still really heavy and feel like lead. The achilles tendon has been stiff and bother me too. Not sure what is going on but keeping up the mileage.

Wednesday Jan 18, 2012 #

11 AM

Running (Trail) 56:00 [3] 6.8 mi (8:14 / mi) +400ft 7:48 / mi
ahr:146 max:180 slept:6.5 shoes: Kissaki

2+ mile warmup
4 X 40sec hill sprints
1 X 2:30 hill at 5k pace- was supposed to do 6 total but bailed, just not there today with the wind, dead legs, and not feeling it. There was a constant 30-40mph headwind when going uphill. Should have pushed through but everything was on fire in the muscles and felt like lead. Not sure if that makes sense. Going to try this again tomorrow.

Jogged out for so more miles and time at little below MAF.

http://connect.garmin.com/activity/142764491

Tuesday Jan 17, 2012 #

Running (Treadmill) 1:00:00 [3] 7.3 mi (8:13 / mi) +300ft 7:55 / mi
slept:7.5 shoes: Peak1

Easy spin on the mill. Forgot my warm clothes at home which is why I was on the mill today. Legs are sore from Sunday, especially the quads.

Monday Jan 16, 2012 #

11 AM

Running (Trail) 52:00 [3] 6.4 mi (8:07 / mi) +300ft 7:47 / mi
slept:9.0 shoes: Peak1

Easy jog around Davidson Mesa with 5X10sec hill sprints between the two laps. No HR ran by feel.

http://connect.garmin.com/activity/142356505

Sunday Jan 15, 2012 #

8 AM

Running (Trail) 3:25:00 [3] 13.0 mi (15:46 / mi) +4900ft 11:37 / mi
slept:8.0 shoes: Fuel XC

Run with Donald, Ranger station up Bear Canyon to Bear then South Boulder then back over Bear and Green back to Ranger station. This was the worse run I have had in months, no strength or power and dragging ass the whole time. Can not believe how slow we were.

Data is not complete, paused watch twice and forgot to restart it. About 2.25 miles short.
http://connect.garmin.com/activity/142011121

Saturday Jan 14, 2012 #

9 AM

Running (Mixed) 1:58:00 [3] 15.0 mi (7:52 / mi) +1000ft 7:24 / mi
slept:8.0 shoes: Kissaki

Was supposed to do 20-25 but just not feeling it today. Legs felt ok but I was feeling run down and unmotivated. Going to try and get more miles in tomorrow on easy mountain run even though it was to be an off day. Really wondering if I should change races at Red Hot to the 30K

http://connect.garmin.com/activity/141837430

Friday Jan 13, 2012 #

11 AM

Running (Treadmill) 1:00:00 [3] 7.7 mi (7:48 / mi) +200ft 7:36 / mi
slept:8.0 shoes: Kissaki

MAF style jog on the mill (did not feel like fighting 40mph winds) with 8 X 30sec efforts at 5K pace which I put at 6min miles today. Felt really good on todays run. Legs and lungs felt strong. Think I am turning a corner from the past 2 plus weeks of shitty runs.

Thursday Jan 12, 2012 #

Note
slept:8.5 (rest day)

No time today between work meetings and family. Switching today with Sunday

Wednesday Jan 11, 2012 #

11 AM

Running (Treadmill) 1:00:00 [3] 7.1 mi (8:27 / mi) +200ft 8:14 / mi
slept:9.5 shoes: Kissaki

Easy jog on the mill, feeling little ran down. I could feel my stomach on this run so it makes me wonder if the treadmill makes it worse. No HR data, just ran easy.

Tuesday Jan 10, 2012 #

11 AM

Running (Trail) 46:00 [3] 6.0 mi (7:40 / mi) +300ft 7:19 / mi
slept:8.5 shoes: Free3

Ran by feel west towards 66th and back. No HR and did not noticed any stomach pain today.

Monday Jan 9, 2012 #

11 AM

Running (Trail) 45:00 [3] 5.5 mi (8:11 / mi) +300ft 7:47 / mi
slept:10.5 shoes: Kissaki

Easy lunch run at work, first one since getting home. Felt like a higher effort than it should have, not sure if it is from lack of rest or from altitude change. Stomach felt better than it has in a while but start to barely feel it the last mile. Did not wear HR.

Sunday Jan 8, 2012 #

Note
slept:3.0 (rest day)

Travel home from Kauai- no run, up all night last night on the plane and wiped out. Been up since Saturday at 7am and did not go to bed until Sunday 9pm.

Saturday Jan 7, 2012 #

Note
slept:7.5 (rest day)

Family day, last day in Kauai- no run

Friday Jan 6, 2012 #

Note
slept:8.0 (rest day)

Just laid in the sun all day- had to move to new hotel so that took the morning.

Thursday Jan 5, 2012 #

8 AM

Other (Hiking/Ziplining) 2:00:00 [3]
slept:8.0

12 PM

Other (Snorkeling/swimming) 30:00 [3]

Wednesday Jan 4, 2012 #

7 AM

Running (Roads) 54:00 [3] 7.0 mi (7:43 / mi) +200ft 7:31 / mi
slept:8.5 shoes: Kissaki

Same route last few days but little shorter due to family stuff going on. 30mins out- 25mins back

Tuesday Jan 3, 2012 #

7 AM

Running (Mixed) 1:08:00 [3] 8.4 mi (8:06 / mi) +200ft 7:55 / mi
slept:8.5 shoes: Kissaki

Roads and dirt roads in Kauai. Had to stop and shit in the woods which shows in the time. Guts were a mess.
9 AM

Other (Snorkeling) 20:00 [3]

With the boy after my run

Monday Jan 2, 2012 #

8 AM

Running (Mixed) 1:18:00 [3] 10.2 mi (7:39 / mi) +400ft 7:22 / mi
slept:8.0 shoes: Kissaki

Easy cruise on Kauai from the condo. Found some trails and going back there tomorrow. Stomach was ok but started feeling it a little on the way back when I was clicking off some 6 min miles. No HR data, just went by feel.
10 AM

Other (Snorkeling) 50:00 [3]

Right after run with the boy.

Sunday Jan 1, 2012 #

Other (Snorkeling ) 2:00:00 [3]

Wiped after snorkeling/surfing/swimming all day, 2 hours just snorkeling alone, so cool!!! First time.

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