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Training Log Archive: Trailrat

In the 7 days ending Jun 10, 2012:

activity # timemileskm+ft
  Running10 12:00:18 78.8(9:08) 126.82(5:41) 8246
  Total10 12:00:18 78.8(9:08) 126.82(5:41) 8246
averages - sleep:7.5

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MoTuWeThFrSaSu

Sunday Jun 10, 2012 #

7 AM

Running 3:42:31 [1] 19.5 mi (11:25 / mi) +4249ft 9:28 / mi
slept:7.0 shoes: Crosslight2

Long run in the hills of Boulder. This is all I had time for today due to having to go start moving my mother in law all afternoon. Started rough but never felt worse only better. Great run.

Saturday Jun 9, 2012 #

7 AM

Running 1:34:33 intensity: (25:44 @1) + (23:16 @2) + (14:15 @3) + (24:42 @4) + (6:36 @5) 12.0 mi (7:53 / mi) +1625ft 6:59 / mi
ahr:149 max:174 shoes: Free4

All on Lookout Mt Road and HOT out, 75 when I started and 85 when I finished.

2 mile warmup

then 4 X 1 mile with max HR of 170. Tried to just keep around 165ish. On the recoveries I would walk downhill for 1-1.5 mins then start the next mile up the hill.

Ended the last one on top at the mansion then just ran moderate (MAF) down to the car. Surprised how strong I felt today. Think I am starting to become pretty fit as compared to the past but we will see.
7 PM

Running (Mixed) 32:30 [1] 3.9 mi (8:20 / mi) +200ft 7:57 / mi
shoes: Bondi

Easy neighborhood jog. No HR and hot (95) out

Friday Jun 8, 2012 #

11 AM

Running 50:14 [1] 6.0 mi (8:22 / mi) +263ft 8:02 / mi
slept:8.0 shoes: Free4

Easy jog. Still pretty tired but better than yesterday where I was dragging my ass at work.

Thursday Jun 7, 2012 #

6 AM

Running (Trail) 54:00 [1] 6.1 mi (8:51 / mi) +435ft 8:18 / mi
slept:8.75 shoes: Bondi

Easy morning trail jog on the Bismark. Just adding volume, no HR.
11 AM

Running (Trail) 58:51 [1] 7.0 mi (8:24 / mi) +426ft 7:57 / mi
shoes: Free4

Easy lunch jog, did not feel easy. I was light headed and wobbley in the legs. Just plan tired. Messed up the watch so the GPS map is not 100% correct.

Wednesday Jun 6, 2012 #

10 AM

Running (Road) 57:25 intensity: (32:28 @1) + (8:52 @2) + (7:32 @3) + (6:05 @4) + (2:28 @5) 6.9 mi (8:19 / mi) +172ft 8:08 / mi
ahr:136 max:175 slept:7.0 shoes: Free4

Warmup jogging over to Monarch High School track.

2 X 200 with 200 Recoveries
Splits (42,43)

8 X 400 with 200 Recoveries
Splits (87, 82, 82, 83, 80, 83, 81, 80)

Cooldown jogging back to work. This was quite the effort. Breathing was fine but my legs felt like I was redlining it.

Tuesday Jun 5, 2012 #

6 AM

Running (Trail) 51:41 [1] 6.1 mi (8:28 / mi) +422ft 7:57 / mi
slept:7.0 shoes: Free4

Easy morning jog to add miles- tired
3 PM

Running (Trail) 38:33 [1] 4.6 mi (8:23 / mi) +154ft 8:07 / mi
shoes: Free4

Skipped out of work real quick to get in a few extra miles on the day. Super windy and hot this afternoon.

Monday Jun 4, 2012 #

5 PM

Running (Treadmill) 1:00:00 [1] 6.7 mi (8:57 / mi) +300ft 8:35 / mi
slept:7.0 shoes: Free4

Easy treadmill jog with a 1 min walk every mile.

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