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Training Log Archive: Trailrat

In the 7 days ending Jan 23, 2011:

	activity	#	time	miles		km		+ft
	Running	7	9:11:00	60.05	(9:11)	96.64	(5:42)	4350
	Hike/Walk/Ruck	5	1:19:00	5.0	(15:48)	8.05	(9:49)	350
	Weights	4	47:00
	Other	1	5:00	0.25	(20:01)	0.4	(12:26)	100
	Total	17	11:22:00	65.3		105.09		4800
averages - sleep:8.1 weight:168lbs

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Sunday Jan 23, 2011 #

2 PM

Hike/Walk/Ruck (Road) 55:00 [3] 3.5 mi (15:43 / mi) +350ft 14:21 / mi
slept:6.5 shoes: MT100

Dog walk

Saturday Jan 22, 2011 #

8 AM

Running (Treadmill) 2:00:00 [3] 14.0 mi (8:34 / mi) +400ft 8:21 / mi
slept:9.0 shoes: Free2

Easy long run on the mill this morning, windy and rainy out

10 AM

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

Cooldown walk

3 PM

Running (Trail) 37:00 [3] 3.0 mi (12:20 / mi) +100ft 11:57 / mi
shoes: MT100

Easy jog with wife and dog

4 PM

Weights 20:00 [3]

60 pushups

150 sit-ups

Other lifts until Ash was done

Friday Jan 21, 2011 #

11 AM

Running (Treadmill) 1:00:00 [3] 7.0 mi (8:34 / mi) +250ft 8:17 / mi
slept:7.5 shoes: Free2

Easy lunch cruise at 1% incline on the mill

12 PM

Hike/Walk/Ruck (Treadmill) 4:00 [3] 0.25 mi (16:01 / mi)
shoes: Free2

Cooldown walk

4 PM

Other (Stairs) 5:00 [3] 0.25 mi (20:01 / mi) +100ft 14:31 / mi

10 stair repeats

Thursday Jan 20, 2011 #

11 AM

Running (Treadmill) 1:30:00 [3] 10.3 mi (8:44 / mi) +350ft 8:28 / mi
slept:8.25 shoes: Free2

Easy longer run on the mill over the lunch hour. Did not do my hill sprints like I should have.

7 PM

Weights 10:00 [3]

65 pushups

175 sit-ups

Wednesday Jan 19, 2011 #

11 AM

Running (Treadmill) 1:00:00 [3] 7.75 mi (7:45 / mi) +300ft 7:28 / mi
slept:8.5 shoes: Free2

15 min warmup

30 mins at 6:58 pace

15 min cooldown

All at 1% incline.

12 PM

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

Cooldown walk after the run

7 PM

Weights 10:00 [3]

65 pushups

200 sit-ups

Tuesday Jan 18, 2011 #

11 AM

Running (Treadmill) 1:00:00 [3] 7.0 mi (8:34 / mi) +250ft 8:17 / mi
slept:9.75 shoes: Free2

Easy spin on the mill over lunch, was going to do a tempo run but my legs are sore from the last 3 days.

12 PM

Hike/Walk/Ruck (Treadmill) 4:00 [3] 0.25 mi (16:01 / mi)

Cooldown walk after run

Monday Jan 17, 2011 #

2 PM

Running (Trail) 2:04:00 [3] 11.0 mi (11:16 / mi) +2700ft 9:09 / mi
slept:7.0 weight:168lbs shoes: Crosslites

Cruise from house up Green Mt and back, same as last 2 days.

8 PM

Weights 7:00 [3]

50 pushups

175 situps

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