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Training Log Archive: shadmika

In the 7 days ending Mar 31:

activity # timemileskm+ft
  Running7 9:01:15 64.62(8:23) 104.0(5:12) 4269
  Hike/Walk/Ruck3 2:32:21 8.11(18:47) 13.05(11:40) 811
  Total10 11:33:36 72.73(9:32) 117.05(5:56) 5080

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Sunday Mar 31 #

10 AM

Running (Mix) 1:52:47 intensity: (1:04:45 @1) + (9:12 @2) + (16:51 @3) + (20:47 @4) + (1:12 @5) 11.61 mi (9:43 / mi) +802ft 9:07 / mi
ahr:135 max:175 shoes: LaSportive Bushido Blue

Easy run again with Sonja to some more new to me trails. Did do my 4x30sec pickups on the road on the way back.

Saturday Mar 30 #

10 AM

Running (Trail) 1:42:48 intensity: (1:02:11 @1) + (7:50 @2) + (26:04 @3) + (6:27 @4) + (16 @5) 8.86 mi (11:36 / mi) +2183ft 9:24 / mi
ahr:134 max:191 shoes: LaSportive Bushido Blue

Easy run with Sonja in Moab. She was showing me some new areas that I have not been too yet.
3 PM

Hike/Walk/Ruck (Trail) 1:20:46 [1] 3.86 mi (20:55 / mi) +664ft 18:00 / mi
ahr:91 max:120 shoes: LaSportive Bushido Blue

Dog walk in the afternoon after the run

Friday Mar 29 #

8 AM

Running (Road) 48:49 intensity: (23:18 @1) + (33 @2) + (14:38 @3) + (10:20 @4) 6.01 mi (8:07 / mi) +138ft 7:57 / mi
ahr:144 max:169 shoes: Salomon Sonic RA blue2

Easy jog on the roads around work. Trying to make easy truly easy which can be hard sometimes to check the ego.

Thursday Mar 28 #

9 AM

Running (Trail) 1:14:36 intensity: (50:43 @1) + (20:11 @2) + (3:42 @3) 10.01 mi (7:27 / mi) +191ft 7:19 / mi
ahr:131 max:151 shoes: Salomon Predict RA

Easy lunch run over at Davidson Mesa. Was supposed to do a bunch of pickups during the run but I had nothing today.... sore and tired.

Wednesday Mar 27 #

10 AM

Running (Mix) 1:12:52 intensity: (17:21 @1) + (7:21 @2) + (13:19 @3) + (34:40 @4) + (11 @5) 9.52 mi (7:39 / mi) +499ft 7:18 / mi
ahr:152 max:173 shoes: Salomon Sonic RA blue2

Easy lunch run over on Davidson Mesa and the neighborhood around it to add in some hills. Just an easy cruise listening to the Jocko podcast.
2 PM

Hike/Walk/Ruck (Road) 33:52 [1] 2.05 mi (16:31 / mi) +73ft 15:59 / mi
ahr:76 max:86 shoes: Helios Blue

Easy afternoon walk after work. Was thinking of lifting in the garage but still low energy levels from the trip so skipped it. Been struggling all week, feels like I ran a 100 last week. Napping every day.

Tuesday Mar 26 #

10 AM

Running (Trail) 1:11:26 intensity: (10:30 @1) + (9:15 @2) + (12:22 @3) + (31:09 @4) + (8:10 @5) 10.51 mi (6:48 / mi) +192ft 6:41 / mi
ahr:157 max:183 shoes: Sonic Pro2 Yellow

3 mile warmup

15x1min @ 5K pace with 1 min float recoveries

3 mile cooldown

---hard workout, especially since I have been doing mostly just easy runs the past 2 weeks. Intervals done around 5:50pace with the floats being around 7min pace. Tired after this one.

Monday Mar 25 #

10 AM

Running (Road) 57:57 intensity: (6:51 @1) + (18:16 @2) + (23:53 @3) + (7:47 @4) + (1:10 @5) 8.1 mi (7:09 / mi) +264ft 6:56 / mi
ahr:150 max:177 shoes: Salomon Predict RA

Easy run with 6x20sec hard w/ 2min recoveries. Man it felt good to run at home today and not be overheating so much. Much better than I ever expected.
6 PM

Hike/Walk/Ruck (Road) 37:43 [1] 2.2 mi (17:09 / mi) +74ft 16:37 / mi
ahr:83 max:104 shoes: Helios Blue

Mellow walk after dinner just because... mostly to help stay awake and not go to bed to early.

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