Training Log Archive: Trailrat

In the 7 days ending Jan 17, 2010:

4:30

0:00

8 AM

Running (Road) 1:25:00 [3] 9.5 mi (8:57 / mi) +1200ft 7:59 / mi
slept:9.0 shoes: Cascadia

2 neighborhood laps

8 AM

Running (Road) 1:31:00 [3] 10.5 mi (8:40 / mi) +1500ft 7:38 / mi
slept:9.0 shoes: Nike Free

2 am neighborhood laps plus up to the school and back. Lap 1=43; lap 2=40

2 PM

Running (Trail/Road) 1:25:00 [3] 7.5 mi (11:20 / mi) +2000ft 9:03 / mi
shoes: Cascadia

House to 1/3 way up Bear- down Shannan and through neighborhood home. Felt ok for the most part

Other warm up/down (Rotating Stairs) 10:00 [2] 0.5 mi (20:00 / mi) +300ft 12:45 / mi
slept:9.0 weight:180lbs shoes: Nike Free

Warmup for weights

Weights 30:00 [3]

Upper body lifting with Ashley

Running (Treadmill) 1:00:00 [3] 6.5 mi (9:14 / mi)
slept:9.0 shoes: Saucony Xodus

Easy cruise on the mill. Tired today so took an easy on the mill. HR was higher than normal

Hike/Walk/Ruck (Treadmill) 1:00:00 [3] 4.0 mi (15:00 / mi) +2300ft 9:43 / mi
shoes: Saucony Xodus

Walk after run at 4mph and 11% incline.

Snowshoeing 4:30:00 [3] 11.1 mi (24:19 / mi) +2800ft 19:38 / mi
slept:7.0 shoes: LaSportiva Hiking Boots

Climb up to the shoulder of Autoban in Indian Peaks Wilderness with Tonka and Fred. Made it up to 12k before turning around due to time.

Hike/Walk/Ruck 23 [3] 1.5 mi (15 / mi)
slept:8.0

Walk with the dog in the afternoon.

Note
(rest day)

Tired, needed to take a rest day, plus I had a job interview today in south Denver

Running (Road) 40:45 [3] 4.75 mi (8:35 / mi) +600ft 7:40 / mi
slept:9.0 shoes: Nike Free

Easy neighborhood lap at lunch time, felt really good and easy

Other warm up/down (Rotating Stair machine) 10:00 [2] 0.65 mi (15:23 / mi) +200ft 11:55 / mi
shoes: Nike Free

Easy warmup for lifting

Weights 35:00 [3]

Total body lifting with Ashley, big muscle groups and core type lifts

Swimming 30:00 [3] 0.6 mi (49:59 / mi)

Freestyle swim for 30mins, did 1000 meters