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Training Log Archive: Trailrat

In the 7 days ending Nov 14, 2010:

	activity	#	time	miles		km		+ft
	Running	6	6:45:00	42.35	(9:34)	68.16	(5:57)	3750
	Hike/Walk/Ruck	6	3:33:00	14.15	(15:03)	22.77	(9:21)	2900
	Weights	2	55:00
	Other	2	15:00	0.9	(16:40)	1.45	(10:21)
	Total	14	11:28:00	57.4		92.38		6650
averages - sleep:8.2

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Sunday Nov 14, 2010 #

7 AM

Running (Trail) 2:30:00 [3] 13.2 mi (11:22 / mi) +3600ft 9:02 / mi
slept:8.5 shoes: Cascadia2

Double Mesa Trail crossing with large group. 30 or so people came out.

5 PM

Hike/Walk/Ruck (Road) 20:00 [3] 2.0 mi (10:00 / mi) +300ft 8:45 / mi

Jog/walk dog jog.

Saturday Nov 13, 2010 #

7 AM

Running (Treadmill ) 1:00:00 [3] 6.5 mi (9:14 / mi)
slept:7.5 shoes: Cascadia2

Easy morning spin on the mill

Friday Nov 12, 2010 #

6 AM

Running (Treadmill) 1:00:00 [3] 6.5 mi (9:14 / mi)
slept:8.0 shoes: Cascadia2

Spin on the mill before work, 15 degrees outside and I did not feel like wearing a bunch of clothes.

11 AM

Other (Cybex) 10:00 [3] 0.6 mi (16:40 / mi)

Warmup for weights

Weights 30:00 [3]

Total body circuit over lunch

Thursday Nov 11, 2010 #

6 AM

Hike/Walk/Ruck (Road) 39:00 [3] 2.25 mi (17:20 / mi) +350ft 15:06 / mi
slept:8.0 shoes: MT100

Dog walk before work. Trying to make this a 3-4 times a week to get the dog ready for some winter hiking and climbing

Wednesday Nov 10, 2010 #

6 AM

Hike/Walk/Ruck (Road) 44:00 [3] 2.8 mi (15:43 / mi) +400ft 13:51 / mi
slept:8.5

Dog walk before work. Little quicker than normal.

11 AM

Running (Treadmill) 45:00 [3] 5.0 mi (9:00 / mi)
shoes: Free2

Easy lunch time run on the mill. Legs are sore so I did not lift also.

5 PM

Hike/Walk/Ruck (Road) 50:00 [3] 3.1 mi (16:08 / mi) +350ft 14:34 / mi
shoes: MT100

Dog walk after work. Building him up

Tuesday Nov 9, 2010 #

6 AM

Hike/Walk/Ruck (Road) 30:00 [3] 2.0 mi (15:00 / mi) +300ft 13:08 / mi

Dog walk before work

11 AM

Hike/Walk/Ruck (Treadmill) 30:00 [3] 2.0 mi (15:00 / mi) +1200ft 9:34 / mi
slept:8.0 shoes: Cascadia2

Walk on the mill over lunch at 8% incline and 4mph.

5 PM

Running (Treadm) 55:00 [3] 6.4 mi (8:36 / mi)
shoes: Free2

Warmup with some walking

5 X 400 @ 7:15 pace
800 @ 6:00 pace

Cooldown

Monday Nov 8, 2010 #

11 AM

Running (Trail) 35:00 [3] 4.75 mi (7:22 / mi) +150ft 7:09 / mi
slept:9.0 shoes: Cascadia2

Lap and half at Davidson Mesa over lunch. Legs were really heavy and it felt like a harder effort than it should have.

5 PM

Other (Cybrex) 5:00 [3] 0.3 mi (16:40 / mi)

Warmup

Weights 25:00 [3]

Total body circuit of two sets

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