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Training Log Archive: Trailrat

In the 7 days ending Jul 25, 2010:

activity # timemileskm+ft
  Running7 15:41:00 70.75(13:18) 113.86(8:16) 13350
  Weights3 55:00
  Total10 16:36:00 70.75 113.86 13350
averages - sleep:8.2

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Sunday Jul 25, 2010 #

8 AM

Running (Trail) 1:07:00 [3] 8.0 mi (8:22 / mi) +150ft 8:14 / mi
slept:8.0 shoes: MT100

Easy recovery jog at Bobolink. Legs felt better than expected
10 AM

Weights 20:00 [3]

iPhone pushups and sit-ups

120 pushups
185 sit-ups

5 sets of each

Saturday Jul 24, 2010 #

7 AM

Running (Trail) 10:10:00 [3] 35.0 mi (17:26 / mi) +10100ft 13:41 / mi
slept:7.5 shoes: Cascadia2

Huge run in Indian Peaks Wilderness over 4 passes solo. It took awhile because I got lost (added 2 hours) and ran out of water (added 1 hour). Once I got to stream to get water I was already blown up, just forced myself to drink and felt better by the time I got done.

Thursday Jul 22, 2010 #

5 AM

Running (Trail) 1:20:00 [3] 6.0 mi (13:20 / mi) +2500ft 9:34 / mi
slept:7.5 shoes: Crosslites

Morning run up Green Mountain before work. Felt wiped but ended up hitting the summit 2 mins faster than I normally do without putting out a high effort.
11 AM

Running (Trail) 39:00 [3] 4.5 mi (8:40 / mi) +150ft 8:24 / mi
shoes: Crosslites

Really easy and slow recovery run over lunch.

Wednesday Jul 21, 2010 #

11 AM

Running (Trail) 34:00 [3] 4.5 mi (7:33 / mi) +150ft 7:19 / mi
slept:9.0 shoes: MT100

Easy lunch time cruise at Davidson Mesa. Legs (calves) are starting to come around from Sunday's race but still sore.
5 PM

Running (Track) 1:15:00 [3] 8.25 mi (9:05 / mi) +200ft 8:53 / mi
shoes: Nike Free

Track workout

Warmup

20 X 200 at 5:45 pace w/ 200 recoveries

Cooldown.


HARD!!! But felt really good with the exception of the calves still being sore.
6 PM

Weights 20:00 [3]

iPhone pushups and sit-ups

93 pushups
164 sit-ups

5 sets of each

Tuesday Jul 20, 2010 #

Note
slept:8.5 (rest day)

Unplanned rest day which is fine. I am still sore from Sunday.

Monday Jul 19, 2010 #

11 AM

Running (Trail) 36:00 [3] 4.5 mi (8:00 / mi) +100ft 7:50 / mi
slept:8.5 shoes: Cascadia2

Nice easy lunch time cruise. Calves are really sore today from yesterday's effort. Might go hiking with the dog after work, not sure yet, we will have to see how tired I am.
5 PM

Weights 15:00 [3]

iPhone pushups and sit-ups

80 pushups
125 sit-ups

5 sets of each

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