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Training Log Archive: Trailrat

In the 7 days ending Mar 23, 2014:

activity	#	time	miles		km		+ft
Running	8	10:44:02	68.25	(9:26)	109.84	(5:52)	3694
Hike/Walk/Ruck	5	2:42:00	10.8	(15:00)	17.38	(9:19)	2100
Weights	3	45:00
Total	14	14:11:02	79.05		127.22		5794

4:37

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Sunday Mar 23, 2014 #

10 AM

Running (Trail) 4:07:21 [2] 20.3 mi (12:11 / mi) +1984ft 11:09 / mi
shoes: Mantra

Long slow jog with the Church run. Great day out and super muddy.

5 PM

Hike/Walk/Ruck (Road) 30:00 [1] 2.0 mi (15:00 / mi) +50ft 14:39 / mi

Dog walk

Saturday Mar 22, 2014 #

7 AM

Running (Treadmill) 1:00:00 [2] 7.1 mi (8:27 / mi)
shoes: Flow

Easy mileage on the mill

8 AM

Hike/Walk/Ruck (Treadmill) 45:00 [2] 3.0 mi (15:00 / mi) +1900ft 9:23 / mi
shoes: Flow

Walk on the mill at 12% incline

Weights 20:00 [3]

5 x 5 squats

3 sets of each below
Calf raises
Hamstring curls
Abductors
Inductors
Leg extend

Friday Mar 21, 2014 #

10 AM

Running (Mix) 1:06:44 [3] 8.75 mi (7:38 / mi) +326ft 7:22 / mi
shoes: N2 Road

Run by feel lunch run today with the exception of 1 hard mile in the middle on a Strava segment that I wanted to try and take from GZ, and I did. Waiting for his email. ;o)

Thursday Mar 20, 2014 #

11 AM

Running (Mix) 1:14:41 [2] 9.1 mi (8:12 / mi) +315ft 7:57 / mi
shoes: N2 Road

Easy lunch jog. Tired today.

6 PM

Running (Road) 18:00 [1] 1.6 mi (11:15 / mi) +50ft 10:56 / mi

Kid jog

Weights 10:00 [2]

Squat 6 x 2
Calf raises 3 x 12

Wednesday Mar 19, 2014 #

11 AM

Running (Mix) 1:16:01 [3] 9.8 mi (7:45 / mi) +664ft 7:17 / mi
shoes: N2 Road

Warmup to the base of the hill then 3 tempo efforts up the hill (1/2 mile 250 ft) then jog back to work. Lot of effort today.

5 PM

Hike/Walk/Ruck (Mix) 27:00 [1] 1.8 mi (15:00 / mi) +50ft 14:37 / mi

Dog Walk

Tuesday Mar 18, 2014 #

11 AM

Running (Road) 36:15 [2] 4.3 mi (8:26 / mi) +155ft 8:09 / mi
shoes: N2 Road

Wind jog--- damn windy out 30mph with 40-50mph gust.

5 PM

Hike/Walk/Ruck (Mix) 44:00 [1] 3.0 mi (14:40 / mi) +100ft 14:13 / mi

Dog walk

6 PM

Weights 15:00 [3]

Squat 6 x 6
Calf raises 3 x 15
10 chinups

Monday Mar 17, 2014 #

12 PM

Running (Mix) 1:05:00 [2] 7.3 mi (8:54 / mi) +200ft 8:41 / mi
shoes: N2 Road

Recovery jog-- my quads are sore to the touch

5 PM

Hike/Walk/Ruck (Road) 16:00 [1] 1.0 mi (16:00 / mi)

Quick dog walk

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