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Training Log Archive: Trailrat

In the 7 days ending Sep 22, 2013:

activity	#	time	miles		km		+ft
Running	7	7:13:42	52.0	(8:20)	83.69	(5:11)	1476
Weights	5	2:40:00
Hike/Walk/Ruck	1	48:00	3.1	(15:29)	4.99	(9:37)	100
Total	13	10:41:42	55.1		88.68		1576

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Sunday Sep 22, 2013 #

7 AM

Running (Road) 1:26:13 [3] 8.7 mi (9:55 / mi) +15ft 9:54 / mi
shoes: N2 Road

Track workout with GZ

4 X 200,200,400 with the same recovery.

Harder than last week, could feel the legs starting to go. Will be doing this again next week.

Saturday Sep 21, 2013 #

7 AM

Running (Trail) 1:26:12 [2] 10.5 mi (8:13 / mi) +576ft 7:48 / mi
shoes: N2 Trail

Depletion run... Only 1 cup of coffee between waking up and running, no water either on the run. Felt fine with the exception of the knee acting up again. I think based on this run I will not be doing the 50 miler next weekend, don't think my knee will hold up.

Friday Sep 20, 2013 #

10 AM

Running (Mix) 51:09 [2] 6.4 mi (8:00 / mi) +156ft 7:49 / mi
shoes: N2 Road

Easy lunch jog

6 PM

Weights 30:00 [2]

Chest/Shoulders/Triceps

Thursday Sep 19, 2013 #

11 AM

Running (Mix) 1:01:19 [2] 7.7 mi (7:58 / mi) +315ft 7:40 / mi
shoes: N2 Trail

Neighborhood jog, stopping at the Rec Center at mile 6.5 to lift then jog home.

1 PM

Weights 30:00 [2]

Stopped during run to lift back and biceps.

3 PM

Hike/Walk/Ruck (Mix) 48:00 [1] 3.1 mi (15:29 / mi) +100ft 15:01 / mi

Dog walk with a 30lbs pack

Wednesday Sep 18, 2013 #

10 AM

Running (Road) 49:10 [2] 6.2 mi (7:56 / mi) +87ft 7:50 / mi
shoes: N2 Road

Lunch jog.

Tuesday Sep 17, 2013 #

10 AM

Running (Road) 50:04 [2] 6.4 mi (7:49 / mi) +174ft 7:38 / mi
shoes: N2 Road

Easy lunch run.

5 PM

Weights 30:00 [2]

Easy/light legs

Monday Sep 16, 2013 #

6 AM

Weights 40:00 [3]

Chest - Shoulders - Triceps.

10 AM

Running (Road) 49:35 [2] 6.1 mi (8:08 / mi) +153ft 7:56 / mi
shoes: N2 Road

Easy lunch jog.

5 PM

Weights (Crossfit) 30:00 [3]

Row for warmup

5 mins ARAP
10 Kettleball Swings
5 Burpees

5 min rest

21 - 15 - 9 - 6 - 3
High Sumo Deadlift Pull
Push Press

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