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Training Log Archive: Trailrat

In the 31 days ending Aug 31, 2014:

activity # timemileskm+ft
  Running26 37:44:48 193.95(11:41) 312.13(7:15) 22241
  Weights14 11:37:00 3.5 5.63
  Hike/Walk/Ruck2 1:24:00 5.0(16:48) 8.05(10:26) 100
  Total42 50:45:48 202.45 325.81 22341

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Sunday Aug 31, 2014 #

7 AM

Running (Trail) 1:23:37 [2] 10.0 mi (8:22 / mi) +661ft 7:52 / mi
shoes: Olympus

Easy morning trail run, started rough but loosed up after a bit.

Saturday Aug 30, 2014 #

7 AM

Running (Trail) 2:54:58 [2] 8.4 mi (20:50 / mi) +2753ft 15:54 / mi
shoes: N2 Trail Orange

Bushwack up Green. Lots of route finding.

Friday Aug 29, 2014 #

6 AM

Running (Trail) 45:02 [2] 5.6 mi (8:03 / mi) +412ft 7:31 / mi
shoes: N2 Trail Orange

Easy morning jog before work
12 PM

Weights (Crossfit) 1:00:00 [3] 0.5 mi (1:59:57 / mi)

Found front squat max

Then did 1 rep on the min for 10mins of heavy front squat

then wod

21-15-9

Front squat
Leg raise/ hop thrust
Double unders

Thursday Aug 28, 2014 #

6 AM

Running (Trail) 44:00 [2] 5.6 mi (7:51 / mi) +414ft 7:21 / mi
shoes: N2 Trail Orange

Morning jog before work
11 AM

Weights (Crossfit) 45:00 [4] 0.5 mi (1:29:58 / mi)

Warmup then:

3 rounds of: 30 Row (calories)s
30 Kettlebell Swings, 44 lbs
30 Box Jumps, 24 in

Wednesday Aug 27, 2014 #

11 AM

Running (Mix) 49:28 [2] 6.2 mi (7:59 / mi) +218ft 7:43 / mi
shoes: Olympus

Easy lunch jog

Tuesday Aug 26, 2014 #

10 AM

Running (Mix) 58:47 [3] 7.8 mi (7:32 / mi) +176ft 7:23 / mi
shoes: Olympus

Lunch jog with some faster miles in the middle
5 PM

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

Dog walk before lifting
6 PM

Weights 22:00 [2]

Chest/ Shoulders/ Triceps in the garage gym

Monday Aug 25, 2014 #

6 AM

Running (Trail) 46:54 [2] 5.6 mi (8:23 / mi) +417ft 7:49 / mi
shoes: Olympus

Easy morning jog before work
12 PM

Weights (Crossfit) 1:00:00 [4]

5x 3:00 AMRAP:
3 Power Cleans, 105 lbs
6 Push-ups
9 Air Squats

Resting 1 min in between each AMRAP

Sunday Aug 24, 2014 #

5 PM

Hike/Walk/Ruck (Trail) 1:09:00 [1] 4.0 mi (17:15 / mi) +100ft 16:51 / mi
shoes: N2 Trail Orange

Dog walk

Saturday Aug 23, 2014 #

8 AM

Running (Trail) 1:34:13 [2] 8.8 mi (10:42 / mi) +1891ft 8:54 / mi
shoes: N2 Trail Orange

Mount Falcon from the lower lot to the upper lot.

Friday Aug 22, 2014 #

10 AM

Running (Trail) 59:51 [2] 7.2 mi (8:19 / mi) +237ft 8:04 / mi
shoes: Olympus

Easy lunch run

Thursday Aug 21, 2014 #

11 AM

Running warm up/down (Mix) 32:30 [2] 3.8 mi (8:33 / mi) +130ft 8:17 / mi
shoes: N2 Road1

Jog to and from the gym
12 PM

Weights (Crossfit) 1:00:00 [4]

Damn hard one full of pullups, pushups, air squats, and rowing

Wednesday Aug 20, 2014 #

10 AM

Running (Mix) 44:06 [2] 5.6 mi (7:53 / mi) +251ft 7:33 / mi
shoes: N2 Road1

Lunch jog.
6 PM

Weights 25:00 [3]

Back and biceps

Tuesday Aug 19, 2014 #

6 AM

Running (Trail) 43:13 [2] 5.6 mi (7:43 / mi) +417ft 7:13 / mi
shoes: Olympus

Easy morning run, pace started to pick up towards the end with the same effort. Good sign.
12 PM

Weights (Crossfit) 1:00:00 [4] 1.5 mi (40:00 / mi)
shoes: N2 Road1

Warmup then:
Run, 800 m
21 Shoulder Press, 55 lbs
Run, 800 m
18 Shoulder Press, 55 lbs
Run, 800 m
15 Shoulder Press, 55 lbs

Monday Aug 18, 2014 #

11 AM

Running (Trail) 33:25 [2] 4.0 mi (8:21 / mi) +231ft 7:55 / mi
shoes: N2 Road1

Easy lunch run, ran by feel
5 PM

Weights 25:00 [3]

Chest and triceps in the garage gym, skipped shoulders due to planning on them tomorrow.

Saturday Aug 16, 2014 #

10 PM

Running (Trail) 8:44:34 [2] 24.0 mi (21:51 / mi) +2943ft 19:35 / mi
shoes: N2 Trail Orange

Pacing JT at the Leadville 100 mile run. Long long night.

Friday Aug 15, 2014 #

10 AM

Running (Mix) 26:40 [2] 3.3 mi (8:05 / mi) +150ft 7:45 / mi
shoes: N2 Road1

Easy lunch run- mini taper for this weekend of pacing

Thursday Aug 14, 2014 #

Note
(rest day)

Mini taper for the weekend.

Wednesday Aug 13, 2014 #

6 AM

Running (Trail) 46:19 [2] 5.6 mi (8:16 / mi) +412ft 7:44 / mi
shoes: Olympus

Super easy trail jog before work. Doing a mini taper the rest of the week to get rested up for pacing 50 miles at Leadville this weekend.

Tuesday Aug 12, 2014 #

6 AM

Running (Trail) 46:23 [2] 6.0 mi (7:44 / mi) +451ft 7:13 / mi
shoes: Olympus

Ran by feel never pushing hard. Great morning.
12 PM

Weights (Crossfit) 1:00:00 [3] 1.0 mi (1:00:01 / mi)

Work up to Deadlift Max.

1 mile
Then AMRAP
5 Push Press
10 ball slam
15 box jumps

Monday Aug 11, 2014 #

6 AM

Running (Trail) 43:13 [2] 5.6 mi (7:43 / mi) +422ft 7:12 / mi
shoes: Olympus

Started as an easy morning run but ended as a fast finish run.
12 PM

Weights (Crossfit) 1:00:00 [3]

Row, Thursters, and ring rows

Sunday Aug 10, 2014 #

7 AM

Running (Trail) 2:04:56 [2] 8.2 mi (15:14 / mi) +2917ft 11:24 / mi
shoes: N2 Trail Orange

Easy trail run on Flag and Green

Saturday Aug 9, 2014 #

7 AM

Running (Trail) 2:05:02 [2] 10.6 mi (11:48 / mi) +2601ft 9:34 / mi
shoes: N2 Trail Orange

Easy jog up and down Green via Bear Canyon

Friday Aug 8, 2014 #

Note
(rest day)

Rest day, had lunch meetings and did not feel like getting out after work. Slept a lot, think all the weights is what is wiping me out.

Thursday Aug 7, 2014 #

6 AM

Running (Trail) 45:39 [2] 5.2 mi (8:47 / mi) +600ft 7:55 / mi
shoes: Olympus

Easy morning jog before work.
12 PM

Weights (Crossfit) 1:00:00 [4]

1 Sled Pull, 135 lbs
1 Burpee
1 Sled Pull, 135 lbs
2 Burpees
1 Sled Pull, 135 lbs
3 Burpees
1 Sled Pull, 135 lbs
4 Burpees
1 Sled Pull, 135 lbs
5 Burpees
1 Sled Pull, 135 lbs
6 Burpees
1 Sled Pull, 135 lbs
7 Burpees
1 Sled Pulls, 135 lbs
8 Burpees

Then

7X7 Pullups

Wednesday Aug 6, 2014 #

10 AM

Running (Mix) 54:06 [2] 6.4 mi (8:27 / mi) +261ft 8:08 / mi
shoes: N2 Road1

Lunch jog with 7 striders at the end
5 PM

Weights 40:00 [3]

Legs and Core in the Garage Gym

Tuesday Aug 5, 2014 #

12 PM

Weights (Crossfit) 1:00:00 [4]

Warmup

20:00 AMRAP:
30 Wall Balls, 14 lbs
90 Jump Rope (Singles)s
25 Box Jumps, 20 in
25 Leg Raise and Thrusts
20 Ring Rows
20 Burpees
15 Power Cleans, 65 lbs
15 Jerks, 65 lbs
10 Snatches, 65 lbs
10 Burpee Pull Up (Jumping Pull Up)s
5 PM

Running (Trail) 35:30 [2] 4.4 mi (8:04 / mi) +243ft 7:40 / mi
shoes: Olympus

Easy jog after work

Monday Aug 4, 2014 #

5 PM

Running (Mix) 47:58 [2] 6.0 mi (8:00 / mi) +164ft 7:48 / mi
shoes: Olympus

Easy evening run. Started out rough but got better.

Sunday Aug 3, 2014 #

Note
(rest day)

After last night's bad run decided to take the day off and let my legs recover a little. Slept a lot today.

Saturday Aug 2, 2014 #

8 PM

Running (Trail) 4:53:28 [2] 19.75 mi (14:52 / mi) +2379ft 13:20 / mi
shoes: N2 Trail Orange

Easy Leadville night run. My legs were trashed from this week and it was a lot of walking. Oh well.

Friday Aug 1, 2014 #

6 AM

Running (Trail) 40:56 [2] 4.7 mi (8:43 / mi) +490ft 7:56 / mi
shoes: Grit

Easy run before work
12 PM

Weights (Crossfit) 1:00:00 [4]

Every 1 min for 10 mins:
6 Deadlifts, 165 lbs
12 Burpees

Then:
5 rounds of:
15 Kettlebell Swings, 35 lbs
30 AbMat Sit-ups
Run, 200 m

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