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Training Log Archive: Trailrat

In the 31 days ending Mar 31, 2014:

activity # timemileskm+ft
  Running29 43:15:49 280.15(9:16) 450.86(5:45) 13911
  Hike/Walk/Ruck21 13:35:40 52.7(15:29) 84.81(9:37) 6600
  Weights12 2:45:00
  Total56 59:36:29 332.85 535.67 20511

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Monday Mar 31, 2014 #

11 AM

Running (Trail) 54:06 [2] 6.3 mi (8:35 / mi) +247ft 8:17 / mi
shoes: N2 Road1

Easy jog then tire pull the last 2 miles. Little sore but much better than I expected.

Sunday Mar 30, 2014 #

5 PM

Hike/Walk/Ruck (Road) 15:00 [1] 1.0 mi (15:00 / mi)

Walk

Saturday Mar 29, 2014 #

8 AM

Running (Trail) 7:10:08 [2] 41.0 mi (10:29 / mi) +20ft 10:29 / mi
shoes: N2 Trail

41 miles at the 24 hours of Palmer Lake. Interesting day been a while since I have ran this long.

Friday Mar 28, 2014 #

Note
(rest day)

Rest day.... super tired the past week. Take a day off before tomorrow.

Thursday Mar 27, 2014 #

11 AM

Running (Road) 55:00 [2] 6.7 mi (8:13 / mi) +147ft 8:02 / mi
shoes: N2 Road

Easy lunch jog

Wednesday Mar 26, 2014 #

11 AM

Running (Mix) 1:08:45 [2] 8.1 mi (8:29 / mi) +293ft 8:12 / mi
shoes: N2 Road

Slog jog-- super tired today.
5 PM

Hike/Walk/Ruck (Mix) 56:00 [1] 3.2 mi (17:30 / mi) +100ft 17:00 / mi

Dog walk

Tuesday Mar 25, 2014 #

11 AM

Running (Mix) 1:17:36 [2] 10.1 mi (7:41 / mi) +360ft 7:26 / mi
shoes: N2 Road

Lunch run- Just ran by feel and felt pretty good today.
5 PM

Hike/Walk/Ruck (Mixed) 55:00 [1] 3.1 mi (17:45 / mi) +100ft 17:13 / mi

Dog walk

Monday Mar 24, 2014 #

11 AM

Running (Trail) 43:59 [2] 5.2 mi (8:27 / mi) +227ft 8:07 / mi
shoes: N2 Road

Easy lunch jog.... last 1.5 miles I pulled a tire. That was interesting.
5 PM

Hike/Walk/Ruck (Mix) 50:00 [1] 3.1 mi (16:08 / mi) +100ft 15:39 / mi

Dog walk
6 PM

Weights 10:00 [1]

Squat 6 x 2
Calf raises 3 x 12

Sunday Mar 23, 2014 #

10 AM

Running (Trail) 4:07:21 [2] 20.3 mi (12:11 / mi) +1984ft 11:09 / mi
shoes: Mantra

Long slow jog with the Church run. Great day out and super muddy.
5 PM

Hike/Walk/Ruck (Road) 30:00 [1] 2.0 mi (15:00 / mi) +50ft 14:39 / mi

Dog walk

Saturday Mar 22, 2014 #

7 AM

Running (Treadmill) 1:00:00 [2] 7.1 mi (8:27 / mi)
shoes: Flow

Easy mileage on the mill
8 AM

Hike/Walk/Ruck (Treadmill) 45:00 [2] 3.0 mi (15:00 / mi) +1900ft 9:23 / mi
shoes: Flow

Walk on the mill at 12% incline

Weights 20:00 [3]

5 x 5 squats

3 sets of each below
Calf raises
Hamstring curls
Abductors
Inductors
Leg extend

Friday Mar 21, 2014 #

10 AM

Running (Mix) 1:06:44 [3] 8.75 mi (7:38 / mi) +326ft 7:22 / mi
shoes: N2 Road

Run by feel lunch run today with the exception of 1 hard mile in the middle on a Strava segment that I wanted to try and take from GZ, and I did. Waiting for his email. ;o)

Thursday Mar 20, 2014 #

11 AM

Running (Mix) 1:14:41 [2] 9.1 mi (8:12 / mi) +315ft 7:57 / mi
shoes: N2 Road

Easy lunch jog. Tired today.
6 PM

Running (Road) 18:00 [1] 1.6 mi (11:15 / mi) +50ft 10:56 / mi

Kid jog

Weights 10:00 [2]

Squat 6 x 2
Calf raises 3 x 12

Wednesday Mar 19, 2014 #

11 AM

Running (Mix) 1:16:01 [3] 9.8 mi (7:45 / mi) +664ft 7:17 / mi
shoes: N2 Road

Warmup to the base of the hill then 3 tempo efforts up the hill (1/2 mile 250 ft) then jog back to work. Lot of effort today.
5 PM

Hike/Walk/Ruck (Mix) 27:00 [1] 1.8 mi (15:00 / mi) +50ft 14:37 / mi

Dog Walk

Tuesday Mar 18, 2014 #

11 AM

Running (Road) 36:15 [2] 4.3 mi (8:26 / mi) +155ft 8:09 / mi
shoes: N2 Road

Wind jog--- damn windy out 30mph with 40-50mph gust.
5 PM

Hike/Walk/Ruck (Mix) 44:00 [1] 3.0 mi (14:40 / mi) +100ft 14:13 / mi

Dog walk
6 PM

Weights 15:00 [3]

Squat 6 x 6
Calf raises 3 x 15
10 chinups

Monday Mar 17, 2014 #

12 PM

Running (Mix) 1:05:00 [2] 7.3 mi (8:54 / mi) +200ft 8:41 / mi
shoes: N2 Road

Recovery jog-- my quads are sore to the touch
5 PM

Hike/Walk/Ruck (Road) 16:00 [1] 1.0 mi (16:00 / mi)

Quick dog walk

Sunday Mar 16, 2014 #

8 AM

Running (Trail) 2:09:51 [2] 14.5 mi (8:57 / mi) +1050ft 8:23 / mi
shoes: N2 Trail

Easy slog on the Dirty Biz loop. Legs (quads) were trashed from yesterday so slow moving today.
4 PM

Hike/Walk/Ruck (Trail) 53:00 [1] 3.2 mi (16:34 / mi) +100ft 16:05 / mi

Dog walk

Saturday Mar 15, 2014 #

8 AM

Running (Trail) 2:46:26 [2] 10.25 mi (16:14 / mi) +4110ft 11:46 / mi
shoes: Wildcats

Easy day out explore around Manitou will the wife was working/teaching.

Friday Mar 14, 2014 #

12 PM

Running (Road) 24:36 [2] 3.4 mi (7:14 / mi) +161ft 6:55 / mi
shoes: N2 Road

All the time I had today to get out at lunch

Thursday Mar 13, 2014 #

12 PM

Running (Mix) 34:21 [2] 4.25 mi (8:05 / mi) +163ft 7:48 / mi
shoes: N2 Road

Recovery run, all the time I had today due to meetings.
5 PM

Hike/Walk/Ruck (Mix) 44:00 [1] 3.1 mi (14:12 / mi) +100ft 13:46 / mi

Dog walk

Weights 10:00 [3]

Squat 6 x 2
Calf raises 3 x 12

Wednesday Mar 12, 2014 #

11 AM

Running (Mix) 1:19:08 [3] 9.75 mi (8:07 / mi) +632ft 7:39 / mi
shoes: N2 Road

3 hill tempos in the middle of a long warmup and long cooldown. Paced them a little better this week.
5 PM

Hike/Walk/Ruck (Mix) 37:00 [1] 2.5 mi (14:48 / mi) +100ft 14:16 / mi

Dog walk
6 PM

Weights 15:00 [3]

Push Press
Lateral Arm Raises
Bicep curls

Tuesday Mar 11, 2014 #

6 AM

Hike/Walk/Ruck (Treadmill) 45:00 [2] 3.1 mi (14:31 / mi) +1400ft 10:10 / mi
shoes: Free5

Walk on the mill before work at 9% incline.
10 AM

Running (Mix) 54:37 [2] 6.6 mi (8:16 / mi) +232ft 8:01 / mi
shoes: N2 Road

Easy lunch jog on a super windy day
5 PM

Hike/Walk/Ruck (Road) 20:00 [1] 1.3 mi (15:23 / mi) +50ft 14:51 / mi

Dog walk

Weights 20:00 [3]

Squat 6 x 5
Calf Raises 4 x 10

Monday Mar 10, 2014 #

10 AM

Running (Mix) 1:21:08 [2] 9.7 mi (8:22 / mi) +414ft 8:02 / mi

Easy lunch run. Just ran by feel, did not look at my watch. Pretty stiff in the joints from yesterday.
5 PM

Hike/Walk/Ruck (Mix) 55:00 [1] 3.3 mi (16:40 / mi) +100ft 16:12 / mi

Family dog walk

Sunday Mar 9, 2014 #

10 AM

Running (Mix) 2:40:00 [3] 17.5 mi (9:09 / mi) +400ft 8:57 / mi
shoes: N2 Trail

Easy long run with Clyde

Saturday Mar 8, 2014 #

12 PM

Running (Road) 1:22:05 [2] 10.0 mi (8:13 / mi) +358ft 7:56 / mi
shoes: N2 Road

Easy neighborhood jog. Little hung over from last night so it was not a pretty jog.
2 PM

Weights 10:00 [2]

Bench press

40% x 5 reps
50% x 5 reps
60% x 3 reps
STRENGTH
Then:

Bench Press

40% x 5 reps
50% x 5 reps
60% x 5 reps
Then:

Bench Press 2 x 10 reps @ 50%
One-arm KB Row 2 x 10 reps
KB chops 2x8

Friday Mar 7, 2014 #

5 AM

Hike/Walk/Ruck (Road) 31:00 [1] 2.1 mi (14:46 / mi) +50ft 14:26 / mi

Dog walk before work

Weights 10:00 [2]

6 x 2 squats in the garage
3 sets of toe raises

Thursday Mar 6, 2014 #

11 AM

Running 45:05 [2] 5.5 mi (8:12 / mi) +562ft 7:28 / mi
shoes: N1 Trail

3 hill repeats of the hill by work at little harder than tempo effort. Need to start working this every week for a while.
5 PM

Hike/Walk/Ruck (Road) 27:40 [1] 1.9 mi (14:34 / mi) +50ft 14:12 / mi

Dog walk
6 PM

Weights 20:00 [2]

Press

40% x 5 reps
50% x 5 reps
60% x 3 reps
STRENGTH
Then:

Press

40% x 5 reps
50% x 5 reps
60% x 5 reps
Then:

Press 2 x 10 reps @ 50%
Strict Chin-ups 2 x 10 reps
Side raises
Bicep curls

Wednesday Mar 5, 2014 #

11 AM

Running (Mix) 1:12:05 [2] 9.1 mi (7:55 / mi) +328ft 7:40 / mi
shoes: N1 Trail

Easy lunch jog-- still being dragged down by this cold.
5 PM

Hike/Walk/Ruck (Road) 30:00 [1] 2.0 mi (15:00 / mi) +50ft 14:39 / mi

Dog walk

Weights 10:00 [3]

6 x 4 squats

Tuesday Mar 4, 2014 #

6 AM

Hike/Walk/Ruck (Treadmill) 45:00 [2] 3.0 mi (15:00 / mi) +1350ft 10:31 / mi
shoes: Free5

Walk on the mill at 9% incline
11 AM

Running (Road) 1:01:49 [2] 7.4 mi (8:21 / mi) +154ft 8:12 / mi
shoes: N2 Road

Easy Snot Lunch jog with 10 striders at the end. Legs are really heavy today, like I have not run in months and just started again. Not sure if I should keep racking my mileage or back off for the rest of the week.

Monday Mar 3, 2014 #

6 AM

Hike/Walk/Ruck (Treadmill) 30:00 [2] 2.0 mi (15:00 / mi) +850ft 10:42 / mi
shoes: Free5

Walk on the mill at 9% incline
7 AM

Weights 15:00 [3]

6 X 2 Squats and calf raises.
11 AM

Running (Mix) 1:03:42 [2] 7.7 mi (8:16 / mi) +294ft 7:59 / mi
shoes: N1 Trail

Snot jog -- stupid head cold is still hanging out like the whole weekend

Sunday Mar 2, 2014 #

8 AM

Running warm up/down (Road) 17:20 [2] 2.0 mi (8:40 / mi) +7ft 8:38 / mi
shoes: N2 Road

Warmup

Running race (Road) 18:47 [5] 3.0 mi (6:16 / mi) +45ft 6:10 / mi
shoes: N2 Road

RMRR 3 mile race

Running warm up/down (Road) 11:13 [1] 0.75 mi (14:57 / mi) +14ft 14:42 / mi
shoes: N2 Road

Cooldown

Saturday Mar 1, 2014 #

8 AM

Running (Treadmill) 2:00:00 [2] 13.1 mi (9:10 / mi)
shoes: N2 Road

Easy morning jog on the mill. Wanted to run more but my knees were screaming at me today
10 AM

Hike/Walk/Ruck (Treadmill) 1:00:00 [2] 4.0 mi (15:00 / mi)
shoes: N2 Road

Walk after run to finish out my 3 hours

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