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Training Log Archive: Trailrat

In the 7 days ending Jan 11, 2009:

	activity	#	time	miles		km		+ft
	Running	5	8:10:00	49.65	(9:52)	79.9	(6:08)	6750
	Snowshoeing	1	1:00:00	4.0	(15:00)	6.44	(9:19)	1000
	Weights	1	45:00
	Biking	1	15:00
	Total	6	10:10:00	53.65		86.34		7750
averages - sleep:7.9

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Sunday Jan 11, 2009 #

Snowshoeing (Running/jogging) 1:00:00 [3] 4.0 mi (15:00 / mi) +1000ft 12:08 / mi
shoes: Vasque Blur Goretex

Did my 1st snowshoe run in Mount Evans area. Fell on my face a couple of times , it was an adventure. Low point was 10,500 and high point was 11,200.

Saturday Jan 10, 2009 #

Running long (Trail) 3:45:00 [3] 19.65 mi (11:27 / mi) +5000ft 9:14 / mi
slept:11.5 shoes: Montrail Streak

Long run around figure 8 that I did last time. I invited people from Denver Trail runners to join me. 2 people came and about 10 mins of total time was spent wait on them and another 5 was spent in car refueling. The overall effort felt a lot easier than last time. Legs don't hurt as bad afterwards. Ate 3 gels and one bottle of Cytomax.

Very windy and cold the second half of run.

Friday Jan 9, 2009 #

Running (Treadmill) 1:15:00 [3] 8.25 mi (9:05 / mi) +500ft 8:36 / mi
slept:8.0 shoes: Montrail Streak

My pc is down so typing on the phone so will be short

Did a nice easy run on treadmill, crappy outside. Set the incline at 1%

Running (Treadmill) 10:00 [4] 1.0 mi (10:00 / mi) +500ft 6:47 / mi
shoes: Montrail Streak

After run I set treadmill at 10% incline and 8:45 pace. Jumped on for 20 seconds then off for 20 seconds. Repeated 10 times.

Did not feel as hard as last time.

Biking 15:00 [3]

On bike at gym after run

Was going to lift also but did not want to get to sore for long run tomorrow and snowshoe race on Sunday

Thursday Jan 8, 2009 #

Running race (Treadmill) 1:10:00 [4] 9.0 mi (7:47 / mi)
ahr:148 max:154 slept:8.0 shoes: Montrail Streak

1 hour marathon pace run at 7:50

10 min warmup with walking and jog, couple strides

60 mins at 7.7mph or 7:47 pace (average HR was 148)

2 min walking cooldown at 15 min miles

Felt ok for this run the last 10 mins were rough because I just wanted to get off the treadmill. Should have ran outside with the awesome weather but wanted to make sure that the pace was right. Ashley ran 5 miles next to me, 1st exercise since surgery on Monday and she did great.

Wednesday Jan 7, 2009 #

Running (Trail) 1:05:00 [3] 6.75 mi (9:38 / mi) +500ft 9:00 / mi
slept:8.0 shoes: Cascadia

1 hour recovery run with the normal Wed. Night DTR group. Run around Bear Creek State Park up to the top of Mt. Carbon (only about 300ft climb). Very, very windy tonight. Total time includes a few stops along the way to take in views, ect.

Tuesday Jan 6, 2009 #

Note
slept:5.0 (rest day)

Today is my rest day this week. I was going to run but just wiped from being at the hospital until 1am and then having to get up at 6 to get Braden off to school by 8.

Hamstrings are also sore from weights yesterday.

Monday Jan 5, 2009 #

Running (Treadmill) 45:00 [3] 5.0 mi (9:00 / mi) +250ft 8:36 / mi
slept:7.0 shoes: Montrail Streak

Recovery run of 45mins on the treadmill with incline set at 1%

Was going to run outside but with Ashley having surgery at 1:30 I did not want to be more than 5 mins from the house since she has been off her meds for a few days now.

Weights 45:00 [3]

Lifting after my run. Did 3 sets of 10-12 reps of the following exercises

1. dumbell presses on the ball
2. Lat pulldowns
3. Pull overs on the ball
4. Dumbell shoulder press on the ball
5. Upright dumbell rows while standing on a half ball
6. Good mornings
7. One leg-Leg curls
8. One leg-Leg extension
9. Calf raises on the calf machine
10. 100 crunches on the crunch bench
11. 3 sets of 30sec planks

Stretch out really well after lifting.

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