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Training Log Archive: Trailrat

In the 7 days ending Dec 19, 2010:

	activity	#	time	miles		km		+ft
	Running	8	9:58:00	69.1	(8:39)	111.21	(5:23)	3345
	Weights	1	30:00
	Hike/Walk/Ruck	2	28:00	1.5	(18:40)	2.41	(11:36)	100
	Biking	1	15:00
	Total	11	11:11:00	70.6		113.62		3445
averages - sleep:8 weight:170lbs

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Sunday Dec 19, 2010 #

11 AM

Running (Trail) 2:40:00 [3] 16.0 mi (10:00 / mi) +1770ft 9:03 / mi
slept:8.0 shoes: Crosslites

Hall Ranch Church run. Ran strong today.

Saturday Dec 18, 2010 #

Event: Fat Ass 50k

Running (Track) 52:00 [3] 6.7 mi (7:46 / mi)
slept:8.0 shoes: Free2

Easy cruise at the track while kiddo had hockey practice.

Friday Dec 17, 2010 #

11 AM

Running (Treadmill) 30:00 [3] 3.5 mi (8:34 / mi) +75ft 8:24 / mi
slept:8.5 shoes: Free2

Easy shakeout.

Thursday Dec 16, 2010 #

11 AM

Running (Treadmill) 1:00:00 [3] 7.7 mi (7:48 / mi) +250ft 7:34 / mi
slept:7.0 shoes: Free2

Tempo at 1% incline

15 mins warmup

30 mins @ 6:58pace

15 mins cooldown.

Felt pretty solid, may bump it up more next week or ride this speed for a bit, not sure yet.

6 PM

Running (Track) 1:20:00 [3] 8.3 mi (9:38 / mi)
shoes: Free2

Easy slow jog around the track while kiddo at hockey practice at CU Rec center

Wednesday Dec 15, 2010 #

11 AM

Running (Trail) 1:18:00 [3] 10.0 mi (7:48 / mi) +600ft 7:23 / mi
slept:8.5 shoes: Free2

Easy paced cruise from work into Marshall Mesa and back on all single track. Great day for a jog!

Tuesday Dec 14, 2010 #

5 AM

Running (Treadmill) 1:30:00 [3] 10.0 mi (9:00 / mi) +300ft 8:45 / mi
slept:7.5 shoes: Free2

Easy early morning spin on the mill. I am not much of a morning runner that is for sure.

6 AM

Hike/Walk/Ruck (Treadmill) 8:00 [3] 0.5 mi (16:00 / mi)
shoes: Free2

Cooldown walk after the morning jog.

12 PM

Hike/Walk/Ruck (Road) 20:00 [3] 1.0 mi (20:00 / mi) +100ft 18:16 / mi

Easy lunch time walk to enjoy the weather.

5 PM

Biking 15:00 [3]

Warmup

Weights 30:00 [3]

Total body circuit.

Monday Dec 13, 2010 #

11 AM

Running (Trail) 48:00 [3] 6.9 mi (6:57 / mi) +350ft 6:38 / mi
slept:8.5 weight:170lbs shoes: Free2

Run west on Coal Creek trail from work at lunch. Did an easy pace out and med-hard pace coming back. Never felt uncomfortable, surprised on the overall pace average.

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