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Training Log Archive: Trailrat

In the 7 days ending May 27, 2012:

	activity	#	time	miles		km		+ft
	Running	9	12:27:21	85.8	(8:43)	138.08	(5:25)	4193
	Hike/Walk/Ruck	2	1:00:00	3.5	(17:09)	5.63	(10:39)	1300
	Weights	1	15:00
	Total	12	13:42:21	89.3		143.71		5493
averages - sleep:7.6

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Sunday May 27, 2012 #

2 PM

Hike/Walk/Ruck (Trail) 40:00 [1] 2.5 mi (16:00 / mi) +1200ft 11:00 / mi

Had a wedding at Cabin on Green Mt in Boulder. Did some short hiking around to loosen up a little. Wish I would have had time to do more.

Saturday May 26, 2012 #

8 AM

Running (Trail) 4:32:19 [1] 28.0 mi (9:44 / mi) +1807ft 9:10 / mi
slept:8.5 shoes: Crosslight2

Two loops of the Bismark loop, 1st loop bigger than the second. Really started struggling at 26miles with my lower gut so walked 1 mile or so and short cutted back to the car shaving a mile off. Overall not bad just took an easy and tried to spend time on my feet. No HR data today.

Friday May 25, 2012 #

10 AM

Running (Trail) 1:19:00 10.2 mi (7:45 / mi) +443ft 7:26 / mi
ahr:139 max:164 slept:6.5 shoes: Free4

MAF with 10 X 30sec w/ 30sec recoveries pickups on the way back. Legs feel a lot better today but I am just tired. Slept like shit last night.

5 PM

Running (Trail) 49:05 [1] 5.0 mi (9:49 / mi) +174ft 9:30 / mi
shoes: Bondi

Dog jog, last 1/2 mile was a walk due to overheating dog. Tired.

Thursday May 24, 2012 #

6 AM

Running (Trail) 45:22 [1] 5.1 mi (8:54 / mi) +283ft 8:27 / mi
slept:6.5 shoes: Bondi

Easy jog before work to add mileage since I will not have time tonight due to baseball. Stiff........

10 AM

Running (Trail) 59:44 8.2 mi (7:17 / mi) +313ft 7:02 / mi
ahr:145 max:171 shoes: Free4

2 mile warmup
4 X 1mile at 6:30ish pace with 1/4mile recoveries.
cooldown is jogging back to work.

miles 1 & 3 were easy due to wind at my back, miles 2 & 4 were a challenge do to wind in my face. Good run.

Wednesday May 23, 2012 #

10 AM

Running (Trail) 1:19:24 [1] 10.1 mi (7:52 / mi) +442ft 7:33 / mi
slept:8.0 shoes: Free4

Run as long as I could fit in today. On the way back threw in 5 X 1min at 6-6:30pace with 2min recoveries. Quads still sore but better than yesterday. Did not feel like wearing my HR strap so just went by PE.

4 PM

Note

Got an hour massage to try to help rid the soreness in my legs.

Tuesday May 22, 2012 #

10 AM

Running (Trail) 1:23:42 [1] 10.1 mi (8:17 / mi) +448ft 7:57 / mi
slept:8.0 shoes: Free4

Easy jog out and back on Bismark loop. Went longer today since I may not have time to do the second run later. My legs (mostly quads) are hosed today. Hope they come around quickly, they are worse than yesterday.

4 PM

Running (Treadmill) 27:00 [1] 3.1 mi (8:43 / mi)
shoes: Free4

Easy treadmill run as my 2nd run so I can lift after.

5 PM

Weights 15:00 [3]

Right after jog

Pushups
Upright rows
Dumbell shoulder press
Arm swings
Situps
Straight arm planks

Monday May 21, 2012 #

10 AM

Running (Trail) 51:45 [1] 6.0 mi (8:38 / mi) +283ft 8:15 / mi
slept:8.0 shoes: Free4

Easy lunch jog, no HR. Quads little sore but that is pretty much it.

Do another build week?

7 PM

Hike/Walk/Ruck (Road) 20:00 [1] 1.0 mi (20:00 / mi) +100ft 18:16 / mi

Dog walk to get some movement to loosen up

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