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Training Log Archive: Trailrat

In the 7 days ending Nov 9, 2014:

activity # timemileskm+ft
  Running6 6:27:39 40.0(9:41) 64.37(6:01) 4094
  Weights3 2:30:00 1.0 1.61
  Biking1 30:00 8.5(17.0/h) 13.68(27.4/h)
  Total10 9:27:39 49.5 79.66 4094
  [1-5]10 9:25:40

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MoTuWeThFrSaSu

Sunday Nov 9, 2014 #

10 AM

Biking 30:00 [2] 8.5 mi (17.0 mph)

Spin out at the gym before jogging to help with sore legs
11 AM

Running 40:00 [2] 5.3 mi (7:33 / mi)
shoes: N2 Road1

Easy jog on the indoor track while the kiddo was at hockey

Saturday Nov 8, 2014 #

7 AM

Running (Trail) 2:35:10 [2] 11.2 mi (13:51 / mi) +2772ft 11:13 / mi
shoes: Wildcats

Easy run up and down Bear Canyon with Clyde

Friday Nov 7, 2014 #

12 PM

Weights (Crossfit) 1:00:00 [4] 0.5 mi (1:59:57 / mi)

Long warmup with lots of deadlifts then:

7:00 AMRAP:
7 Deadlifts, 185 lbs
14 Pistol On A Boxes
21 Double Unders
4 PM

Running (Trail) 44:59 [2] 5.6 mi (8:02 / mi) +417ft 7:30 / mi
shoes: N2 Road Blue

Easy jog after work.

Thursday Nov 6, 2014 #

11 AM

Running (Mix) 58:16 intensity: (51 @0) + (23:31 @1) + (29:15 @2) + (4:39 @3) 7.5 mi (7:46 / mi) +393ft 7:24 / mi
ahr:139 max:158 shoes: N2 Road Blue

Easy MAF lunch run. Started really tight but loosened up.

Wednesday Nov 5, 2014 #

Weights (Crossfit) 1:00:00 [3] 0.5 mi (1:59:57 / mi)

Long warmup then:

5x 3:00 AMRAP:
3 Push-ups
3 Row (calories)s
6 Push-ups
6 Row (calories)s
9 Push-ups
9 Row (calories)s
12 Push-ups
12 Row (calories)s
15 Push-ups
15 Row (calories)s

Resting 3 mins in between each AMRAP.
5 PM

Running (Mix) 42:59 [2] 4.3 mi (10:00 / mi) +182ft 9:37 / mi
shoes: N2 Road1

Dog jog after work

Tuesday Nov 4, 2014 #

11 AM

Running (Trail) 46:15 intensity: (1:08 @0) + (21:39 @1) + (19:01 @2) + (4:16 @3) + (11 @4) 6.1 mi (7:35 / mi) +330ft 7:13 / mi
ahr:136 max:164 shoes: N2 Road Blue

Easy lunch run at MAF, ran into Bob and ran with him a bit.
6 PM

Weights (Crossfit) 30:00 [3]

In the garage gym

Warmup then

6 rounds of:
9 Front Squats @ 65lbs
9 pullups
9 kettlebell swings @ 55lbs

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