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Training Log Archive: Trailrat

In the 7 days ending Nov 27, 2011:

	activity	#	time	miles		km		+ft
	Running	8	9:11:50	63.15	(8:44)	101.63	(5:26)	5850
	Weights	1	20:00
	Hike/Walk/Ruck	1	18:00	1.0	(18:00)	1.61	(11:11)	75
	Total	10	9:49:50	64.15		103.24		5925
averages - sleep:7.6 weight:171lbs

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Sunday Nov 27, 2011 #

8 AM

Running (Trail) 3:00:00 [3] 16.5 mi (10:55 / mi) +3750ft 8:59 / mi
slept:8.5 shoes: Fuel XC

Long hilly run with big hill at the end.

Did a double Mesa Crossing with a climb half way up Flagstaff at the end. A buddy joined me so it was a little slower than if I would have been solo but my legs were feeling the week of work.

I was able to down a bottle an hour (300 calories and 20oz per bottle ) the first two hours, the third hour on the climb up and down Flagstaff I only had 12oz of my bottle which is about 180 calories. I was starting to burp and fluid was sitting in my stomach so I had to back off a little on intake.

Energy was great this whole run, legs not so much. HR and pacing data in the link.

http://connect.garmin.com/activity/131337107

Saturday Nov 26, 2011 #

11 AM

Running (Trail) 1:57:00 [3] 15.0 mi (7:48 / mi) +1000ft 7:20 / mi
slept:8.0 shoes: Peak1

Hard Run

WU: 5 miles
3 X 3 miles at HR zones 140-150, 145-155, 150-160
Cooldown to finish out 15

Felt ok on these but the legs are tired from Thursdays race, distance is not an issue but not used to doing tempos. Did the Dirty Biz loop in the fastest time yet, 1:49 then added a mile cooldown for total time above. HR and pacing data in link below.

http://connect.garmin.com/activity/131087693

Friday Nov 25, 2011 #

10 AM

Running (Trail) 42:00 [3] 4.5 mi (9:20 / mi) +100ft 9:08 / mi
slept:5.0 shoes: Peak1

Dog jog with Gemma, this included stops to meet lots of other dogs

11 AM

Hike/Walk/Ruck (Road) 18:00 [3] 1.0 mi (18:00 / mi) +75ft 16:48 / mi
shoes: Peak1

Walk with other dog after dog jog

Thursday Nov 24, 2011 #

Event: The Turkey Chase

8 AM

Running warm up/down 35:00 [3] 4.1 mi (8:32 / mi) +150ft 8:15 / mi
shoes: Free3

3 mile warmup
1.1 mile cooldown

9 AM

Running race (Mixed) 35:50 [5] 5.75 mi (6:14 / mi) +250ft 5:59 / mi
ahr:174 max:181 slept:9.0 weight:171lbs shoes: Free3

Turkey Chase 10K- course was short and a cluster fuck. Still pulled out a top 5 but don't think it counts since some people ran long and some short. Course was not marked. All HR and pace data on the link.

http://connect.garmin.com/splits/130671339

Wednesday Nov 23, 2011 #

11 AM

Running (Trail) 1:00:00 [3] 7.8 mi (7:42 / mi) +300ft 7:25 / mi
ahr:144 max:165 slept:9.0 shoes: Peak1

MAF run with 6 X 20sec strides (recover to MAF) towards the end. Felt ok for this run, best in awhile.

http://connect.garmin.com/activity/130507619

Tuesday Nov 22, 2011 #

11 AM

Running (Treadmill) 45:00 [3] 5.3 mi (8:29 / mi) +150ft 8:16 / mi
slept:7.0 shoes: Free3

Easy run keeping HR down. Did at the gym so I could hit the weights right after.

12 PM

Weights 20:00 [3]

Total body lifts, kept it on the lighter side just to fire the muscles.

Monday Nov 21, 2011 #

10 AM

Running (Mixed) 37:00 [3] 4.2 mi (8:49 / mi) +150ft 8:31 / mi
slept:7.0 shoes: Peak1

Easy recovery cruise on Coal Creek trail east. Hips are sore from yesterday's fun. No HR.

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