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Training Log Archive: Trailrat

In the 7 days ending Apr 3, 2011:

	activity	#	time	miles		km		+ft
	Running	6	7:21:00	46.85	(9:25)	75.4	(5:51)	7200
	Hike/Walk/Ruck	5	3:51:00	14.5	(15:56)	23.33	(9:54)	4600
	Barefoot	2	1:33:00	5.55	(16:45)	8.93	(10:25)	800
	Weights	2	22:00
	Total	15	13:07:00	66.9		107.67		12599
averages - sleep:8.6 weight:168.5lbs

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Sunday Apr 3, 2011 #

10 AM

Running (Treadmill) 1:33:00 [3] 10.0 mi (9:18 / mi) +900ft 8:34 / mi
slept:8.0 shoes: Free2

Treadmill run at 2% incline. My motivation is really lacking and the weather is shitty today.

Saturday Apr 2, 2011 #

9 AM

Running (Trail) 2:15:00 [3] 11.75 mi (11:29 / mi) +3000ft 9:15 / mi
slept:8.0 shoes: Crosslites

House-Bear Canyon-Green-BC-Mesa-Skunk-Home. Hotter than sh@t out today, not used to that yet.

Friday Apr 1, 2011 #

11 AM

Running (Trail) 44:00 [3] 6.5 mi (6:46 / mi) +200ft 6:35 / mi
slept:9.0 shoes: Free3

Outer and inner loop at Davidson Mesa. Hauling ass today on the outer loop, 3.3 miles under 21mins which translates to a 19:46 5K then jogged the rest in. Hmmm, maybe all these hills are paying off.

4 PM

Hike/Walk/Ruck (Road) 29:00 [3] 2.0 mi (14:30 / mi) +100ft 13:51 / mi

Quick break from the work desk for a walk to stretch the legs. Can feel the faster pace lunch run now that is for sure in my lower back.

6 PM

Hike/Walk/Ruck (Road) 40:00 [3] 2.4 mi (16:40 / mi) +300ft 14:54 / mi
shoes: Free2

Dog walk

Thursday Mar 31, 2011 #

11 AM

Running (Trail) 49:00 [3] 6.2 mi (7:54 / mi) +500ft 7:21 / mi
slept:9.0 weight:169lbs shoes: Free3

Super windy jog at Marshall Mesa

5 PM

Hike/Walk/Ruck (Trail) 55:00 [3] 3.1 mi (17:45 / mi) +1500ft 12:10 / mi
shoes: MT100

Dog walk to top of Green from Flag

Wednesday Mar 30, 2011 #

11 AM

Running (Treadmill) 1:00:00 [3] 6.2 mi (9:41 / mi) +1300ft 8:04 / mi
slept:9.0 weight:168lbs shoes: Free3

Same as yesterday, there are no big hills close to work so if I want to get over 1000ft of gain I have to use the mill.

On the mill at 4% incline and 6.3mph

5 PM

Hike/Walk/Ruck (Road) 47:00 [3] 2.9 mi (16:12 / mi) +300ft 14:46 / mi
shoes: Free2

Dog walk

Tuesday Mar 29, 2011 #

11 AM

Running (Treadmill) 1:00:00 [3] 6.2 mi (9:41 / mi) +1300ft 8:04 / mi
slept:8.5

On the mill at 4% incline and 6.3mph. HR never went over 140, AWESOME.

5 PM

Barefoot (Mixed) 1:07:00 [3] 3.8 mi (17:38 / mi) +500ft 15:41 / mi

Barefoot dog walk, both road and trail.

8 PM

Weights 2:00 [3]

35 pushups

Monday Mar 28, 2011 #

10 AM

Hike/Walk/Ruck (Treadmill) 1:00:00 [3] 4.1 mi (14:38 / mi) +2400ft 9:25 / mi
slept:8.5 shoes: Free3

Walk on the mill at 12% incline.

5 PM

Barefoot (Road) 26:00 [3] 1.75 mi (14:52 / mi) +300ft 12:47 / mi
shoes: Free2

Barefoot dog walk

6 PM

Weights 20:00 [3]

Bodyweight Squat 10 reps
Lunge 5 reps each leg
Step-up 5 reps each leg
Jump Squat 5 reps
- 5 circuits no rests between lifts & 1 min rest between circuits

3 sets of calf raises
40 pushups
110 situps

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