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Training Log Archive: Trailrat

In the 7 days ending Jul 21, 2013:

activity	#	time	miles		km		+ft
Running	7	9:19:56	54.0	(10:22)	86.9	(6:27)	8033
Hike/Walk/Ruck	5	2:09:00	8.2	(15:44)	13.2	(9:46)	249
Weights	2	1:00:00
Total	14	12:28:56	62.2		100.1		8283

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Sunday Jul 21, 2013 #

8 AM

Running (Trail) 2:53:29 [2] 12.4 mi (13:59 / mi) +3746ft 10:53 / mi
shoes: N2 Trail

Easy loop of SOBO/Bear/Bear Canyon/Mesa....

3 PM

Hike/Walk/Ruck (Mixed) 25:00 [1] 1.6 mi (15:37 / mi) +50ft 15:11 / mi
shoes: Free4

Dog walk

4 PM

Weights 45:00 [1]

Upper body and calves. Light on the calves, medium weight on everything else.

Saturday Jul 20, 2013 #

9 AM

Running (Trail) 2:17:56 [2] 11.1 mi (12:26 / mi) +3019ft 9:53 / mi
shoes: S-Lab Ultra

Easy loop up Flagstaff and Green Mt then back on the Mesa. Was going to do intervals on the top of Green but just not feeling it yet. Still low energy and over slept this morning so hot out.

Friday Jul 19, 2013 #

10 AM

Running (Trail) 1:01:01 [2] 7.5 mi (8:08 / mi) +488ft 7:40 / mi
shoes: N2 Trail

Easy lunch jog. Effort felt much harder than pace shows, the whole week has been this way though.

3 PM

Hike/Walk/Ruck (Mix) 32:00 [1] 2.1 mi (15:14 / mi) +50ft 14:54 / mi
shoes: Free4

Dog walk

Thursday Jul 18, 2013 #

10 AM

Running (Trail) 56:02 [3] 7.0 mi (8:00 / mi) +592ft 7:25 / mi
shoes: N1 Trail

2 hard downhill miles with easy jogging up. Each on is about 1 mile. Trying to pound the quads a little to get ready for Pikes.

5 PM

Hike/Walk/Ruck (Mix) 29:00 [1] 1.9 mi (15:16 / mi) +50ft 14:54 / mi
shoes: Free4

Dog walk

Wednesday Jul 17, 2013 #

10 AM

Running (Trail) 55:46 [2] 6.9 mi (8:05 / mi) +93ft 7:59 / mi
shoes: N2 Road

Easy lunch jog with 6 strides at the end.

Tuesday Jul 16, 2013 #

10 AM

Running (Trail) 47:01 [2] 6.1 mi (7:42 / mi) +91ft 7:36 / mi
shoes: N2 Road

Easy lunch run... SO much better than yesterday. Still little sore in the joints but the quads are much much better.

5 PM

Hike/Walk/Ruck (Road) 25:00 [1] 1.5 mi (16:40 / mi) +50ft 16:09 / mi

Dog walk

Monday Jul 15, 2013 #

11 AM

Running (Trail) 28:41 [1] 3.0 mi (9:34 / mi) +5ft 9:33 / mi
shoes: N2 Road

Lunch Hobble/Walk..... My legs are trashed, especially the quads and hips.

5 PM

Hike/Walk/Ruck (Road) 18:00 [1] 1.1 mi (16:22 / mi) +50ft 15:42 / mi

Dog walk

6 PM

Weights 15:00 [1]

Easy upper body obly

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