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Training Log Archive: Trailrat

In the 7 days ending Feb 8, 2009:

	activity	#	time	miles		km		+ft
	Running	6	6:50:00	47.6	(8:37)	76.6	(5:21)	4100
	Hike/Walk/Ruck	1	6:00:00	13.0	(27:42)	20.92	(17:12)	4000
	Biking	3	45:00
	Other	1	15:00	1.0	(15:00)	1.61	(9:19)
	Weights	1	15:00
	Total	7	14:05:00	61.6		99.13		8100
averages - sleep:7.4 weight:180lbs

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Sunday Feb 8, 2009 #

Hike/Walk/Ruck (Snow climb) 6:00:00 [3] 13.0 mi (27:42 / mi) +4000ft 21:27 / mi
slept:7.0 shoes: LaSportiva Hiking Boots

Climbed Mt Sherdian by Fairplay, group of 6 of us, over 2 hours just helping newbees during 1st winter climb. Highest point was 13,800ft, lowest point was 9,000.

Felt ok, carried 30lbs pack due to it being winter. Snowshoes never came off the pack.

Saturday Feb 7, 2009 #

Note

Not sure if I should run or not, right calf is still painful this morning

Running (Treadmill) 1:30:00 [3] 9.75 mi (9:14 / mi)
slept:8.0 shoes: Montrail Streak

Long run of 1.5 hours

Did super easy on treadmill with no incline, right calf has been screaming at me and I didn't want to make worse so stayed inside. Hopefully it will help loosen it up.

Biking 15:00 [2]

At gym to spin out legs after run

Friday Feb 6, 2009 #

Running hills (Treadmill) 1:15:00 [4] 9.0 mi (8:20 / mi) +1050ft 7:30 / mi
slept:7.5 shoes: Montrail Streak

Hill tempo -- did on treadmill to keep correct pace & incline

15min warmup slowly increasing to 8:20 pace

30mins @ 8:20pace and 4%incline- ave HR 160

30mins @ 8-8:20pace and 1% incline

Knees and calves sore but to be expected I guess

Biking 15:00 [2]

At gym after run to spin out legs

Note

Right calf really sore tonight, limping around the house

Thursday Feb 5, 2009 #

Running (Trail) 1:05:00 [3] 7.6 mi (8:33 / mi) +1000ft 7:36 / mi
slept:8.0 shoes: Saucony Xodus

Decided with the great weather I was just going to go enjoy it. Ran at South Table Mountain, 1st time there. Climb up to top of Mesa then lots of rolling trails.

Felt ok, legs are little tired and sore, but in a good way.

Wednesday Feb 4, 2009 #

Running (Trail) 1:00:00 [3] 6.0 mi (10:00 / mi) +1800ft 7:47 / mi
slept:7.0 shoes: Saucony Xodus

Normal Wed night DTR recovery run

Did a loop up and around Green Mountain. Spent almost 10 total mins waiting for people to catch up at trail junctions.

Felt strong but calves are sore

Tuesday Feb 3, 2009 #

Running tempo (Treadmill) 1:15:00 [3] 9.75 mi (7:42 / mi)
slept:7.0 weight:180lbs shoes: Montrail Streak

60 min marathon pace run with little warmup

5min warmup

60 mins @ 7:35 pace- ave HR 145

10min cooldown at 8:34 pace

Felt good but right hip/ass muscle started really bothering me last 15-20 mins. This great run is what I needed to boost myself up alittle in my mind, I have been felling not ready even though I am so much stronger than last year.

Biking 15:00 [2]

Easy spin out after run at the gym

Monday Feb 2, 2009 #

Running (Treadmill) 45:00 [3] 5.5 mi (8:11 / mi) +250ft 7:51 / mi
slept:7.0 shoes: Saucony Xodus

Recovery run

Incline set at 1% and 7mph with increasing speed up to 6:18 pace last 1min of run

Knees sore after run, cause of new shoes???

Other (Rotating Stair machine) 15:00 [3] 1.0 mi (15:00 / mi)

Easy pace after run---- 50 floors

Weights 15:00 [3]

3 sets of 12reps

Dumbell bench press on ball
Dumbell one arm row on ball
Pullovers on ball
Dumbell shoulder press on ball
Hack squat

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