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Training Log Archive: Trailrat

In the 7 days ending May 26, 2019:

activity # timemileskm+ft
  Running8 8:19:23 54.15(9:13) 87.15(5:44) 7700
  Weights1 1:00:00
  Total9 9:19:23 54.15 87.15 7700
averages - weight:167.2lbs

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MoTuWeThFrSaSu

Sunday May 26, 2019 #

12 PM

Running (Trail) 50:39 intensity: (2:43 @1) + (13:41 @2) + (26:29 @3) + (7:36 @4) + (10 @5) 4.98 mi (10:10 / mi) +1296ft 8:10 / mi
ahr:153 max:173 shoes: LaSportive Bushido Blue

Went out hard and Action Jackson ran hard to the end until another runner tied us up right before the finish with his leadrope. We should have been top 2 but ended in 4th. He basically cheated but would not own up to it. Oh well. Did hit some 5:30s on the downhills.

Saturday May 25, 2019 #

11 AM

Running (Trail) 1:15:29 intensity: (42 @1) + (2:32 @2) + (35:26 @3) + (31:23 @4) + (5:26 @5) 8.59 mi (8:47 / mi) +1496ft 7:33 / mi
ahr:160 max:185 shoes: LaSportive Bushido Blue

"Great race today. 9 miles with about 2k in vert with Action Jackson. Went out hard and was in first for most of the race but he slowed down towards the end in town. Still in the bigger money though. Few 5ish min miles downhill as well.

Friday May 24, 2019 #

11 AM

Running (Trail) 39:47 intensity: (20:19 @1) + (15:24 @2) + (3:40 @3) + (24 @4) 4.01 mi (9:55 / mi) +195ft 9:29 / mi
ahr:136 max:161 shoes: Salomon Predict RA

4 miles easy plus 4 x 20 second hills

Ran from the house over to Westminster Hills across the street with the new puppy. LOL!!! Super mellow

Thursday May 23, 2019 #

4 AM

Note
weight:167.2lbs

Weight check in
5 AM

Running (Trail) 1:28:18 intensity: (6:36 @1) + (8:05 @2) + (12:56 @3) + (34:07 @4) + (26:34 @5) 10.01 mi (8:49 / mi) +2228ft 7:17 / mi
ahr:163 max:185 shoes: LaSportive Bushido Blue

10 miles easy on dirt

Cold and wet morning run up and down Mount Sanitas and Sunshine Canyon road. Fuckballs 40 and raining sucks ass. Needless to say it was a very solid run all kept at an easy to moderate pace. Promising.
10 AM

Running (Mix) 33:45 intensity: (24:24 @1) + (1:04 @2) + (3:15 @3) + (3:52 @4) + (1:10 @5) 3.63 mi (9:18 / mi) +98ft 9:04 / mi
ahr:130 max:175 shoes: LaSportive Bushido Blue

Easy donkey run with Bob, Yukon, and AJ again. Last jog before the races this weekend. Going to be a shit show.

Wednesday May 22, 2019 #

10 AM

Running (Trail) 1:16:47 intensity: (1:09:18 @1) + (6:05 @2) + (1:24 @3) 11.4 mi (6:44 / mi) +220ft 6:37 / mi
ahr:125 max:146 shoes: Sonic Pro2 Yellow

3 miles easy with a couple strides, 15 min mod/hard (think 10k to start, progressing to finish if all good), 5 min easy, 6 x 1 min fast/1 min easy (think 5k), 3 miles easy

Man that was a tough one. Had to force myself today for the motivation was low but got it done. Did it ove at Davidson Mesa so I was all on dirt. The 15min section was ran around 5:50-6min pace. Might have to go work from home this afternoon so I can take a nap..HAAA!!!!

Tuesday May 21, 2019 #

5 AM

Running (Trail) 1:38:22 intensity: (39:15 @1) + (16:50 @2) + (17:29 @3) + (21:30 @4) + (3:18 @5) 7.4 mi (13:18 / mi) +2068ft 10:31 / mi
ahr:142 max:176 shoes: LaSportive Bushido Blue

Easy morning mile on Flagstaff with Rebecca. It was just an easy jog while she was doing intervals. Her intervals are my easy pace, that sounds like a dick statement but what it is. Ankle deep snow and lots of moisture so ended up super wet at the end. Good times!
10 AM

Running (Mix) 36:16 intensity: (24:50 @1) + (3:00 @2) + (2:12 @3) + (5:01 @4) + (1:13 @5) 4.13 mi (8:47 / mi) +99ft 8:35 / mi
ahr:136 max:180 shoes: LaSportive Bushido Blue

Donkey jog with Bob, AJ, and Yukon. About time I got my ass out there with AJ. 2 races this weekend and I don't have high expectations like last year.

Monday May 20, 2019 #

9 AM

Weights (Crossfit) 1:00:00 [3]

Warmup: Rowing, mobility and drills


FT: 9 mins 37 secs | Rx'd
Row, 1000 m
30 Dumbbell Snatches, 50 lbs
15 Burpee Box Jump Overs, 24 in
20 Dumbbell Snatches, 50 lbs
10 Burpee Box Jump Overs, 24 in
10 Dumbbell Snatches, 50 lbs
5 Burpee Box Jump Overs, 24 in

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