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Training Log Archive: Trailrat

In the 7 days ending Mar 6, 2011:

	activity	#	time	miles		km		+ft
	Running	6	7:06:00	40.6	(10:30)	65.34	(6:31)	6101
	Hike/Walk/Ruck	3	2:00:00	7.85	(15:17)	12.63	(9:30)	2900
	Weights	4	35:00
	Biking	1	5:00
	Total	13	9:46:00	48.45		77.97		9001
averages - sleep:7.9 weight:168.5lbs

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Sunday Mar 6, 2011 #

9 AM

Running (Trail) 1:30:00 [3] 5.0 mi (18:00 / mi) +2600ft 12:04 / mi
slept:7.5 weight:169lbs shoes: Crosslites

2 laps up and down south ridge of Mt Santas. Legs tired from yesterday

Saturday Mar 5, 2011 #

9 AM

Running (Trail) 2:09:00 [3] 11.0 mi (11:44 / mi) +2700ft 9:31 / mi
slept:8.0 shoes: Crosslites

House-Bear Canyon-Green-back same way. Felt pretty strong today.

4 PM

Hike/Walk/Ruck (Road) 30:00 [3] 1.75 mi (17:09 / mi)

Dog walk barefoot with 4 sprints on the grass

Friday Mar 4, 2011 #

11 AM

Running (Treadmill) 53:00 [3] 6.0 mi (8:50 / mi) +200ft 8:34 / mi
slept:7.5 shoes: Free3

Easy lunch time spin

5 PM

Hike/Walk/Ruck (Road) 30:00 [3] 2.0 mi (15:00 / mi) +300ft 13:08 / mi
shoes: Free2

Dog walk

Thursday Mar 3, 2011 #

5 PM

Running (Treadmill) 1:00:00 [3] 6.4 mi (9:22 / mi) +200ft 9:06 / mi
slept:8.0 shoes: Free3

Easy treadmill spin.

6 PM

Weights 10:00 [3]

Gambetta Leg circuit

WEEK 1
Bodyweight Squat 10 reps
Lunge 5 reps each leg
Step-up 5 reps each leg
Jump Squat 5 reps
- 3 circuits 30sec rests between lifts & 1 min rest between circuits

Wednesday Mar 2, 2011 #

11 AM

Running (Trail) 47:00 [3] 6.1 mi (7:42 / mi) +200ft 7:28 / mi
slept:8.5 (sick) shoes: Free3

2 laps at Davidson Mesa, same as yesterday. Felt lots better than yesterday, legs sore though.

8 PM

Weights 6:00 [3]

30 pushups
130 sit-ups

Tuesday Mar 1, 2011 #

11 AM

Running (Trail) 47:00 [3] 6.1 mi (7:42 / mi) +200ft 7:28 / mi
slept:8.0 weight:168lbs (sick) shoes: Free3

Two loops at Davidson Mesa. Was supposed to be easy but felt like a tempo

Monday Feb 28, 2011 #

11 AM

Hike/Walk/Ruck (Treadmill) 1:00:00 [3] 4.1 mi (14:38 / mi) +2600ft 9:09 / mi
ahr:132 slept:8.0 (sick)

Walk on the mill at 4.1mph and 12% incline. Starting to feel better.

5 PM

Weights 16:00 [3]

Bodyweight Squat 10 reps
Lunge 5 reps each leg
Step-up 5 reps each leg
Jump Squat 5 reps
- 3 circuits 30sec rests between lifts & 1 min rest between circuits
100 sit-ups
Planks

Biking 5:00 [3]

Warmup

8 PM

Weights 3:00 [3]

30 pushups

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