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Training Log Archive: Trailrat

In the 7 days ending Mar 2, 2014:

activity	#	time	miles		km		+ft
Running	7	7:49:13	55.85	(8:24)	89.88	(5:13)	1221
Hike/Walk/Ruck	5	2:54:00	11.7	(14:52)	18.83	(9:14)	2000
Weights	3	45:00
Total	13	11:28:13	67.55		108.71		3220

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Sunday Mar 2, 2014 #

8 AM

Running warm up/down (Road) 17:20 [2] 2.0 mi (8:40 / mi) +7ft 8:38 / mi
shoes: N2 Road

Warmup

Running race (Road) 18:47 [5] 3.0 mi (6:16 / mi) +45ft 6:10 / mi
shoes: N2 Road

RMRR 3 mile race

Running warm up/down (Road) 11:13 [1] 0.75 mi (14:57 / mi) +14ft 14:42 / mi
shoes: N2 Road

Cooldown

Saturday Mar 1, 2014 #

8 AM

Running (Treadmill) 2:00:00 [2] 13.1 mi (9:10 / mi)
shoes: N2 Road

Easy morning jog on the mill. Wanted to run more but my knees were screaming at me today

10 AM

Hike/Walk/Ruck (Treadmill) 1:00:00 [2] 4.0 mi (15:00 / mi)
shoes: N2 Road

Walk after run to finish out my 3 hours

Friday Feb 28, 2014 #

11 AM

Running (Road) 46:37 [2] 5.25 mi (8:53 / mi) +172ft 8:37 / mi
shoes: N2 Road

Recovery jog

5 PM

Weights 15:00 [3]

Squats and calf raises in the garage gym

6 PM

Hike/Walk/Ruck (Road) 28:00 [1] 1.9 mi (14:44 / mi) +50ft 14:23 / mi

Dog walk

Thursday Feb 27, 2014 #

11 AM

Running (Road) 57:12 [2] 7.75 mi (7:23 / mi) +191ft 7:13 / mi
shoes: N2 Road

Warmup then 2mins on/2mins off X 10 then jog back to work.

5 PM

Hike/Walk/Ruck (Road) 26:00 [1] 1.8 mi (14:27 / mi) +50ft 14:04 / mi

Dog walk

Weights 15:00 [2]

Bench Press

40% x 5 reps
50% x 5 reps
60% x 5 reps
Then:

Bench Press 3 x 10 reps @ 50%
One-arm KB Row 2 x 10 reps

3 x 10 Lat pulldowns

Wednesday Feb 26, 2014 #

6 AM

Hike/Walk/Ruck (Treadmill) 30:00 [2] 2.0 mi (15:00 / mi) +900ft 10:31 / mi
shoes: Free5

Walk on the mill at 9%

Weights 15:00 [2]

Squats and some other light leg lifting after walk on the mill

11 AM

Running (Mix) 1:08:08 [2] 8.5 mi (8:01 / mi) +307ft 7:45 / mi
shoes: N1 Trail

Easy lunch run, did not look at the watch and just jogged by feel

Tuesday Feb 25, 2014 #

11 AM

Running (Road) 58:33 [2] 6.9 mi (8:29 / mi) +207ft 8:15 / mi
shoes: N2 Road

Easy lunch run with 8 Striders at the end.

Monday Feb 24, 2014 #

6 AM

Hike/Walk/Ruck (Treadmill) 30:00 [2] 2.0 mi (15:00 / mi) +1000ft 10:11 / mi
shoes: Free5

Walk on the mill before work at 9% incline.

11 AM

Running (Mix) 1:11:23 [2] 8.6 mi (8:18 / mi) +278ft 8:03 / mi
shoes: N2 Road

Easy lunch jog, tired legs from Saturday but no soreness this time.

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