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Training Log Archive: Trailrat

In the 7 days ending Sep 18, 2011:

activity # timemileskm+ft
  Running8 10:45:00 69.35(9:18) 111.61(5:47) 7600
  Biking2 1:20:00 17.0(12.7/h) 27.36(20.5/h) 1000
  Hike/Walk/Ruck2 59:00 3.5(16:51) 5.63(10:28) 250
  Barefoot1 35:00 2.0(17:30) 3.22(10:52) 150
  Total13 13:39:00 91.85(8:55) 147.82(5:32) 9000
averages - sleep:7.6 weight:168lbs

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Sunday Sep 18, 2011 #

Running (Trail) 3:05:00 [3] 12.5 mi (14:48 / mi) +4000ft 11:21 / mi
slept:6.0 shoes: Fuel XC

Run up to the Keyhole on Longs Peak. Weather, wind, and ice kept us from the summit in only running gear.

Saturday Sep 17, 2011 #

9 AM

Running (Trail) 1:51:00 [3] 14.0 mi (7:56 / mi) +1200ft 7:20 / mi
ahr:139 max:156 slept:9.0 shoes: Fuel XC

Dirty Bizmark loop at a moderate easy pace. Felt good

Friday Sep 16, 2011 #

6 AM

Biking (Mountain) 40:00 [3] 8.5 mi (12.8 mph) +500ft
slept:7.5 weight:168lbs

Bike to work
11 AM

Running (Mix) 56:00 [3] 7.25 mi (7:43 / mi) +500ft 7:15 / mi
ahr:146 shoes: Free3

Work up to Davidson, around there and back. HR was higher today than it should have been, spent more time in the 150s than I should have.
3 PM

Biking (Mountain) 40:00 [3] 8.5 mi (12.8 mph) +500ft

Biked home

Thursday Sep 15, 2011 #

11 AM

Running (Treadmill) 1:00:00 [3] 7.0 mi (8:34 / mi)
slept:7.0 shoes: Free3

Easy spin on the mill over lunch.

Wednesday Sep 14, 2011 #

11 AM

Running (Treadmill) 1:00:00 [3] 7.0 mi (8:34 / mi)
slept:8.0 shoes: Free3

Easy easy jog on the treadmill. Raining outside and sore from yesterday.

Tuesday Sep 13, 2011 #

6 AM

Hike/Walk/Ruck (Road) 25:00 [3] 1.5 mi (16:40 / mi) +100ft 15:41 / mi
shoes: MT101

Dog walk before work
11 AM

Running (Trail) 1:01:00 [3] 7.9 mi (7:43 / mi) +1000ft 6:54 / mi
ahr:140 slept:7.0 shoes: Peak

3 hill repeats up and down the mesa towards Coalton Trailhead. Each one is 1 mile up and about 350ft of gain. Kept HR under 145 is how I set the pace.
7 PM

Running (Road) 57:00 [3] 6.6 mi (8:38 / mi) +500ft 8:03 / mi
shoes: Fuel XC

Easy road run in Arvada during kiddos hockey practice

Monday Sep 12, 2011 #

6 AM

Hike/Walk/Ruck (Road) 34:00 [3] 2.0 mi (17:00 / mi) +150ft 15:52 / mi
slept:8.5 shoes: MT101

Dog walk before work
11 AM

Running (Trail) 55:00 [3] 7.1 mi (7:45 / mi) +400ft 7:21 / mi
shoes: Peak

Run west on Coal Creek Trail. Kept HR around 140
5 PM

Barefoot 35:00 [3] 2.0 mi (17:30 / mi) +150ft 16:20 / mi

Barefoot dog walk after work

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