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Training Log Archive: Trailrat

In the 7 days ending Apr 7, 2013:

activity # timemileskm+ft
  Running7 12:00:08 54.7(13:10) 88.03(8:11) 12970
  Weights5 1:48:00
  Hike/Walk/Ruck3 1:44:34 7.0(14:56) 11.27(9:17) 242
  Total15 15:32:42 61.7 99.3 13212
  [1-5]15 15:29:42

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MoTuWeThFrSaSu

Sunday Apr 7, 2013 #

7 AM

Running (Trail) 1:12:19 intensity: (1:20 @0) + (45:09 @1) + (7:00 @2) + (7:49 @3) + (10:28 @4) + (33 @5) 6.4 mi (11:18 / mi) +1528ft 9:13 / mi
ahr:134 max:172 shoes: Mantra

15 min warmup

1 min hard/ 1 min recovery uphill for 30 mins.

jog back for cool down.

Great workout, going to try and do this once a week or so. Got this from the Pikes Peak training group. Legs still recovering from Friday so jogged the downhills really slow due to soreness.
7 PM

Weights 1:00 [1]

30 pushups

Saturday Apr 6, 2013 #

10 AM

Running (Trail) 45:36 [1] 5.3 mi (8:36 / mi) +292ft 8:11 / mi
shoes: Grit

Easy jog out of the house with a small walk at the end. Legs sore and tired from yesterday.
1 PM

Weights (Crossfit) 45:00 [3]

Jump rope 5 mins

Max bench- 205

40-30-20-10 of
KB swings
Push-ups

Tabata Row
8 X 20sec on/10sec off for total distance

Friday Apr 5, 2013 #

8 AM

Running (Trail) 6:52:14 [2] 20.8 mi (19:49 / mi) +8556ft 14:16 / mi
shoes: Mantra

Laps of Mount Sanitas. Long day.

Thursday Apr 4, 2013 #

11 AM

Running (Trail) 46:25 intensity: (52 @0) + (9:10 @1) + (29:43 @2) + (6:40 @3) 6.1 mi (7:37 / mi) +97ft 7:30 / mi
ahr:144 max:159 shoes: N1 Trail

Easy MAF lunch run
1 PM

Hike/Walk/Ruck (Mix) 35:34 [1] 2.4 mi (14:49 / mi) +97ft 14:16 / mi
shoes: Flow

Afternoon work break walk

Wednesday Apr 3, 2013 #

10 AM

Running (Trail) 47:21 intensity: (33 @0) + (28:23 @1) + (10:21 @2) + (7:35 @3) + (29 @4) 5.0 mi (9:28 / mi) +996ft 7:58 / mi
ahr:136 max:162 shoes: N1 Trail

Easy trail run. Legs are a little shot from yesterday.
2 PM

Hike/Walk/Ruck (Mix) 37:00 [1] 2.5 mi (14:48 / mi) +70ft 14:25 / mi
shoes: Flow

Afternoon work break walk.
5 PM

Weights 1:00 [3]

30 pushups

Tuesday Apr 2, 2013 #

11 AM

Running (Trail) 47:16 [2] 6.0 mi (7:53 / mi) +435ft 7:22 / mi
shoes: N1 Trail

3 mile run with a 2.5 mile tempo by feel and cooldown. Been a while since I have pushed it a little. Decided to go by feel and not wear HR today.
6 PM

Weights (Crossfit) 1:00:00 [3]

Crossfit Endurance workout at the rec center

warmup- 500 row

Strength- 3 x failure pushups

WOD
10 mins AMRAP
5 pushpress with 30 lbs dumbbells
50m run

Cardio
Row 5X500 with 2 min recoveries

Monday Apr 1, 2013 #

10 AM

Running (Trail) 48:57 intensity: (15 @0) + (27:07 @1) + (8:48 @2) + (9:56 @3) + (2:45 @4) + (6 @5) 5.1 mi (9:36 / mi) +1066ft 8:01 / mi
ahr:139 max:182 shoes: N1 Trail

Easy trail run... push a little harder on the downhills than normal.
3 PM

Hike/Walk/Ruck (Mix) 32:00 [1] 2.1 mi (15:14 / mi) +75ft 14:44 / mi

Afternoon work break walk
5 PM

Weights 1:00 [1]

40 push-ups

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