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Training Log Archive: Trailrat

In the 7 days ending Mar 8, 2009:

activity # timemileskm+ft
  Running7 10:39:00 67.5(9:28) 108.63(5:53) 9400
  Weights1 15:00
  Biking1 15:00
  Total7 11:09:00 67.5 108.63 9400
averages - sleep:7.9 weight:178lbs

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Sunday Mar 8, 2009 #

Running long (Trail) 2:30:00 [3] 17.25 mi (8:42 / mi) +350ft 8:32 / mi
slept:9.0 shoes: Streak2

Faster long run

Did at Waterton Canyon. First and last ten mins spent walking with Ashley as a warmup/cooldown. Had a strech in the middle that was 12 miles in 1:35 or so, not bad. Did not feel like I was pushing that hard.

Saturday Mar 7, 2009 #

Running (Treadmill) 30:00 [2] 3.25 mi (9:14 / mi)
slept:10.5 shoes: Streak2

Easy recovery run on treadmill, lower legs (knees down) really sore. Did not think it was wise to do another long run. Also finally got good solid sleep, much needed.

Friday Mar 6, 2009 #

Running long (Trail) 2:24:00 [3] 13.5 mi (10:40 / mi) +4250ft 8:13 / mi
slept:7.0 shoes: Montrail Streak

Med long hilly run

Very wiped today but made myself go. Did at Mount Falcon after work. Walked quickly up the steep uphills. Made this an easy effort run for the most part.

I may take an easy tomorrow and do the other med long run Sunday instead of tomorrow. My legs are pretty sore and thinking I may need a short recovery day. Thoughts???

Thursday Mar 5, 2009 #

Running tempo (Treadmill) 1:15:00 [3] 9.0 mi (8:20 / mi) +500ft 7:55 / mi
slept:7.0 shoes: Montrail Streak

Mile tempos @ 1% incline (crazy windy out so did treadmill)

2.5 mile warmup

2 X 1 mile at 6:58pace ave HR 152 w/ 1.5mile recovery between

Finish 1:15 total time at 8:34pace with last min at 5:50pace

Legs felt heavy today and calves are sore. I have not been sleeping well the last few weeks affecting recovery, going to go talk to the doctor tomorrow about it.

Biking 15:00 [2]

At gym after run to spin out legs

Wednesday Mar 4, 2009 #

Running warm up/down (Treadmill) 15:00 [2] 1.5 mi (10:00 / mi)
slept:7.0 shoes: Saucony Xodus

Warm at gym on treadmill for warmup before lifting

Weights 15:00 [3]

Quick upperbody lifting only, 5 lifts or so

Running (Trail) 1:00:00 [3] 5.75 mi (10:26 / mi) +1700ft 8:09 / mi
shoes: Saucony Xodus

Recovery run- did not turn out that way

Normal wed night DTR run, did at Mt Falcon up to picnic shelter and down hiker only trail. The climb up is 2.5 miles and 1700ft of gain which is 12.8% ave incline. Took 32:45 to top out. Not bad pushed harder than I should have.

Tuesday Mar 3, 2009 #

Running hills (Treadmill) 1:30:00 [3] 10.5 mi (8:34 / mi) +1100ft 7:48 / mi
slept:7.0 shoes: Montrail Streak

Hill tempo 8:20pace and 4%

15mins warmup

30mins at 8:20pace & 4% incline; ave HR 156

45 cooldown at easy pace and 1% incline

Still some deep soreness in my arse muscle from the massage, starting to worry me.

Monday Mar 2, 2009 #

Note
slept:8.0 weight:178lbs

I am really sore in the quads and butt muscles from my massage yesterday. She really worked me over. Debating if I should run or not today, think I will at least do something short.

Running (Trail) 1:15:00 [2] 6.75 mi (11:07 / mi) +1500ft 9:11 / mi
shoes: Saucony Xodus

Recovery run

Did an easy run with Ashley on Green Mountain. I would run ahead then turn around and run back, yo-yo in front of her. Legs are sore from yesterdays massage.

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