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Training Log Archive: Trailrat

In the 7 days ending Nov 2, 2014:

activity # timemileskm+ft
  Running7 8:58:09 45.4(11:51) 73.06(7:22) 7084
  Weights2 2:00:00 2.5(48:00) 4.02(29:50)
  Total9 10:58:09 47.9(13:44) 77.09(8:32) 7084
  [1-5]9 10:54:31

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MoTuWeThFrSaSu

Sunday Nov 2, 2014 #

8 AM

Running (Trail) 2:37:29 [2] 9.0 mi (17:30 / mi) +3005ft 13:18 / mi
shoes: Wildcats

Easy Church Run jog. Cut it short to get to hockey game

Saturday Nov 1, 2014 #

8 AM

Running (Trail) 2:06:44 [2] 5.6 mi (22:38 / mi) +2694ft 15:33 / mi
shoes: Nike Wildhorse

Up the Freeway on the 2nd then an easy jog back to the car

Friday Oct 31, 2014 #

12 PM

Running (Trail) 49:01 intensity: (1:13 @0) + (32:49 @1) + (14:32 @2) + (9 @3) + (18 @4) 6.3 mi (7:47 / mi) +156ft 7:36 / mi
ahr:134 max:168 shoes: N2 Road Blue

Easy MAF lunch run

Thursday Oct 30, 2014 #

12 PM

Weights (Crossfit) 1:00:00 [4] 1.5 mi (40:00 / mi)

Long warmup then

Run, 400 m
40 Kettlebell Swings, 44 lbs
Run, 400 m
40 Goblet Squats, 44 lbs
Run, 400 m
40 Single Kettlebell Push Press, 35 lbs
Run, 400 m
40 Kettlebell Snatches, 35 lbs
Run, 400 m
5 PM

Running (Trail) 41:00 [2] 5.0 mi (8:12 / mi) +200ft 7:54 / mi
shoes: Nike Wildhorse

Easy jog after work.

Wednesday Oct 29, 2014 #

11 AM

Running (Mix) 44:54 intensity: (1:48 @0) + (29:36 @1) + (6:14 @2) + (2:37 @3) + (4:04 @4) + (35 @5) 5.4 mi (8:19 / mi) +464ft 7:41 / mi
ahr:134 max:172 shoes: N2 Road Blue

Easy lunch run with 3 hill tempos from the road to the top of the hill, 0.3 miles/60ft or so.

Tuesday Oct 28, 2014 #

12 PM

Weights (Crossfit) 1:00:00 [4] 1.0 mi (1:00:01 / mi)
shoes: N2 Road1

long warmup then:

Run, 800 m
40 Ring Rows
30 Thrusters, 65 lbs
20 Burpee Over Bars
6 PM

Running (Road) 1:10:35 [2] 8.0 mi (8:49 / mi) +209ft 8:37 / mi
shoes: N2 Road Blue

Easy jog while the kiddo had hockey. Legs sure felt the weights from earlier today.

Monday Oct 27, 2014 #

11 AM

Running (Trail) 48:26 intensity: (37 @0) + (24:17 @1) + (18:43 @2) + (4:25 @3) + (9 @4) + (15 @5) 6.1 mi (7:56 / mi) +356ft 7:31 / mi
ahr:137 max:179 shoes: N2 Road Blue

MAF lunch run

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