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Training Log Archive: Trailrat

In the 7 days ending Sep 6, 2009:

activity # timemileskm+ft
  Running5 6:47:00 38.55(10:33) 62.04(6:34) 4340
  Hike/Walk/Ruck1 1:15:00 4.0(18:45) 6.44(11:39) 500
  Barefoot2 23:15 1.85(12:34) 2.98(7:49)
  Total6 8:25:15 44.4(11:23) 71.45(7:04) 4840
averages - sleep:7.3

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Sunday Sep 6, 2009 #

Hike/Walk/Ruck (Trail) 1:00:00 [3] 3.0 mi (20:00 / mi) +500ft 17:16 / mi
slept:7.5 shoes: Saucony Xodus

First hike with Tonka, he did good but tired by the end. Need to build him up slowly. Hiked on the Mesa trail

Hike/Walk/Ruck (concrete) 15:00 [3] 1.0 mi (15:00 / mi)

Walk to store and back

Saturday Sep 5, 2009 #

Note
(rest day)

Rest day- gone 7 in a row

Friday Sep 4, 2009 #

Running long (Dirt roads) 2:30:00 [3] 14.0 mi (10:43 / mi) +300ft 10:30 / mi
slept:8.0 shoes: Saucony Xodus

Slow run with a group getting ready for the 24 hours of Boulder. Night run, started at 8 and I left earlier than others. They were doing 8mins run/2 walk. Legs tired from yesterday.

Thursday Sep 3, 2009 #

Running (Trail) 1:45:00 [3] 9.5 mi (11:03 / mi) +2500ft 8:51 / mi
slept:7.0 shoes: Saucony Xodus

Run from house to top of the saddle between Bear and Green via Bear Canyon. Did more walking than I would have liked. HOT out today 85-90

Barefoot (Grass) 5:45 [3] 0.6 mi (9:35 / mi)

Barefoot after run

Barefoot (Concrete) 5:00 [3] 0.25 mi (20:01 / mi)

Walk home barefoot after grass run

Wednesday Sep 2, 2009 #

Running tempo (Dirt roads) 30:00 [4] 3.75 mi (8:00 / mi) +40ft 7:55 / mi
slept:7.0 shoes: Cascadia1

Run 3 laps around small lake by work at lunch. LT workout. Each lap is 1.25 miles on the dot.

Lap 1- Warmup in 10:13 or 8:10 pace

Lap 2- Push hard in 8:17 or 6:37 pace

Lap 3- Cooldown some walking in 11:29 or 9:11 pace

The second lap kicked my ass. I have gotten so slow the last 2 years. In 2007 I could hold a 6:40 pace for a half marathon but not anymore.

Tuesday Sep 1, 2009 #

Running (Trail) 1:10:00 [2] 5.6 mi (12:30 / mi) +500ft 11:32 / mi
slept:6.5 shoes: Cascadia1

Run with Ashley an the boy rode his bike. Slow going but that is ok. Just time on my feet.

Barefoot (Grass) 7:30 [3] 0.75 mi (10:00 / mi)

Added on one more lap around the field.

Barefoot (Concrete) 5:00 [3] 0.25 mi (20:01 / mi)

Walk home barefoot after bare foot run

Monday Aug 31, 2009 #

Running (Trail/Road) 52:00 [3] 5.7 mi (9:07 / mi) +1000ft 7:49 / mi
slept:7.5 shoes: Cascadia1

Run from house to Bear Canyon to Mesa Trail to NCAR back to the house via road, feeling stronger every day

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