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Training Log Archive: Trailrat

In the 7 days ending Mar 20, 2011:

	activity	#	time	miles		km		+ft
	Running	6	8:44:00	46.3	(11:19)	74.51	(7:02)	9625
	Hike/Walk/Ruck	4	4:00:00	13.25	(18:07)	21.32	(11:15)	6900
	Biking	2	1:13:00	16.7	(13.7/h)	26.88	(22.1/h)	400
	Barefoot	1	43:00	2.5	(17:12)	4.02	(10:41)	300
	Weights	1	17:00
	Total	13	14:57:00	78.75		126.74		17225
averages - sleep:9 weight:169lbs

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Sunday Mar 20, 2011 #

9 AM

Running (Trail) 2:14:00 [3] 11.0 mi (12:11 / mi) +2700ft 9:53 / mi
slept:10.0 weight:169lbs shoes: Crosslites

House-Bear Canyon-Green Mt and home. Legs were sore today!

1 PM

Biking (Mountain) 58:00 [3] 10.2 mi (10.6 mph) +400ft

Rode mountain bike on a loop around town via bike paths. Legs are tired!

5 PM

Hike/Walk/Ruck (Trail) 1:00:00 [3] 2.5 mi (24:00 / mi) +1300ft 16:05 / mi
shoes: MT100

Super easy dog walk up & down Sanitas south ridge

Saturday Mar 19, 2011 #

8 AM

Running (Trail) 3:29:00 [3] 13.2 mi (15:50 / mi) +5300ft 11:28 / mi
slept:9.0 weight:169lbs shoes: Crosslites

House up Fern - Bear- down Shadow- up SoBo- over Bear down Bear Canyon home. Ouch....

4 PM

Hike/Walk/Ruck (Trail) 1:03:00 [3] 3.0 mi (21:00 / mi) +1500ft 14:15 / mi
shoes: MT100

Hike with Tonka from top of Flagstaff to top of Green and back.

Friday Mar 18, 2011 #

11 AM

Running (Trail) 48:00 [3] 6.1 mi (7:52 / mi) +200ft 7:38 / mi
slept:8.5 shoes: Crosslites

2 loops at Davidson Mesa- Easy pace

Thursday Mar 17, 2011 #

Running (Treadmill) 45:00 [3] 5.0 mi (9:00 / mi) +225ft 8:38 / mi
slept:9.0 shoes: Free3

Easy treadmill after work before family dinner, just no time today.

Wednesday Mar 16, 2011 #

10 AM

Running (Trail) 43:00 [3] 5.5 mi (7:49 / mi) +600ft 7:05 / mi
slept:9.25 shoes: Free3

Lunch time loop at Marshall Mesa.

5 PM

Hike/Walk/Ruck (Trail) 55:00 [3] 3.5 mi (15:43 / mi) +1500ft 11:11 / mi

Lower loop on Green with Tonka. Amp-Ranger-Gregory

Tuesday Mar 15, 2011 #

11 AM

Running (Trail) 45:00 [3] 5.5 mi (8:11 / mi) +600ft 7:25 / mi
slept:8.5 shoes: Free3

Easy loop at Marshall Mesa over the lunch hour.

5 PM

Biking (Indoors) 15:00 [3] 6.5 mi (26.0 mph)

Warmup

Weights 17:00 [3]

Bodyweight Squat 10 reps
Lunge 5 reps each leg
Step-up 5 reps each leg
Jump Squat 5 reps
- 5 circuits 15sec rests between lifts & 1 min rest between circuits

Calf raises- 3 sets

6 PM

Barefoot (Road) 43:00 [3] 2.5 mi (17:12 / mi) +300ft 15:27 / mi

Dog walk

Monday Mar 14, 2011 #

11 AM

Hike/Walk/Ruck (Treadmill) 1:02:00 [3] 4.25 mi (14:35 / mi) +2600ft 9:14 / mi
slept:8.5 weight:169lbs shoes: Free3

Walk on the mill at 12% incline.

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