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Training Log Archive: Trailrat

In the 7 days ending Nov 21, 2010:

	activity	#	time	miles		km		+ft
	Running	6	10:52:00	50.8	(12:50)	81.75	(7:59)	8650
	Hike/Walk/Ruck	6	4:32:00	17.55	(15:30)	28.24	(9:38)	4050
	Weights	2	25:00
	Total	12	15:49:00	68.35		110.0		12700
averages - sleep:7.5

6:45

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Sunday Nov 21, 2010 #

Running long (Trail) 6:45:00 [3] 23.0 mi (17:37 / mi) +7200ft 13:35 / mi
slept:7.0 shoes: Cascadia2

Boulder peaky backside loop. Wiped!!!!!

Saturday Nov 20, 2010 #

7 AM

Running (Treadmill) 1:10:00 [3] 7.75 mi (9:02 / mi)
slept:8.0 shoes: Free2

Easy morning cruise on the mill.

4 PM

Hike/Walk/Ruck (Treadmill) 45:00 [3] 3.0 mi (15:00 / mi)

Easy walk on the mill to burn some of my big lunch off

Weights 15:00 [3]

Easy upper body only

Friday Nov 19, 2010 #

11 AM

Running (Treadmill) 1:00:00 [3] 6.0 mi (10:00 / mi) +1200ft 8:24 / mi
max:168 slept:7.0 shoes: Free2

Warm-up

30 mins at 10min pace at 7% incline

Cooldown

Thursday Nov 18, 2010 #

5 AM

Hike/Walk/Ruck (Treadmill) 1:00:00 [3] 4.0 mi (15:00 / mi) +2600ft 9:17 / mi
slept:7.0 shoes: Free2

Walk on the mill before work at 12% incline. This is a workout that Paul DeWitt gave me a few years ago to work on strength on the hills. Sweated like a pig.

Wednesday Nov 17, 2010 #

6 AM

Hike/Walk/Ruck (Mix) 40:00 [3] 2.7 mi (14:49 / mi) +350ft 13:12 / mi

Dog walk before work.

10 AM

Running (Road) 27:00 [3] 3.6 mi (7:30 / mi) +250ft 7:02 / mi
slept:8.0 shoes: Free2

Easy cruise from work up the road to backside trailhead of Davidson Mesa and back. Nice.

Tuesday Nov 16, 2010 #

6 AM

Hike/Walk/Ruck (Mix) 44:00 [3] 2.6 mi (16:55 / mi) +350ft 15:01 / mi
slept:8.0

Dog walk before work, really windy out.

11 AM

Running (Treadmill) 1:00:00 [3] 7.2 mi (8:20 / mi)
shoes: Free2

Warmup at 9:13 pace

3X400 at 6:18 pace with 400 recoveries at 10:00 pace

2X800 at 6:18 pace with 400 recoveries at 10:00 pace

2X400 at 6:18 pace with 400 recoveries at 10:00 pace

2X400 at 6:00 pace with 400 recoveries at 10:00 pace

1 mile cooldown.

Hard and tired but not wasted at all! Could have kept running if I had more time over lunch. Very positive workout.

Monday Nov 15, 2010 #

6 AM

Hike/Walk/Ruck (Road) 43:00 [3] 2.75 mi (15:38 / mi) +400ft 13:45 / mi
slept:7.5

Morning dog walk

11 AM

Running (Treadmill) 30:00 [3] 3.25 mi (9:14 / mi)
shoes: Free2

Easy lunch time jog on the mill, snowing/raining outside

Weights 10:00 [3]

Quick upper body of pullups, dips, lat pulldowns, and curls.

5 PM

Hike/Walk/Ruck (Road) 40:00 [3] 2.5 mi (16:00 / mi) +350ft 14:08 / mi

Dog walk after work

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