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Training Log Archive: Trailrat

In the 7 days ending Jun 2, 2019:

activity # timemileskm+ft
  Running4 8:51:45 52.25(10:11) 84.09(6:19) 9250
  Hike/Walk/Ruck6 4:36:09 14.17(19:29) 22.8(12:07) 1959
  Mobility/Massage/Recovery1 1:00:00
  Weights1 1:00:00 2.25(26:40) 3.62(16:34)
  Total12 15:27:54 68.67 110.51 11209

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MoTuWeThFrSaSu

Sunday Jun 2, 2019 #

6 AM

Hike/Walk/Ruck (Trail) 1:38:04 [1] 3.02 mi (32:28 / mi) +1573ft 21:45 / mi
ahr:91 max:116 shoes: LaSportive Bushido Blue

Easy morning hike in some open space up Coal Creek Canyon. Just exploring with no purpose, all off trail and with some scrabbling.

Saturday Jun 1, 2019 #

7 AM

Running (Trail) 6:17:31 intensity: (1:57:53 @1) + (36:41 @2) + (1:29:00 @3) + (1:54:15 @4) + (19:42 @5) 31.63 mi (11:56 / mi) +8119ft 9:36 / mi
ahr:147 max:189 shoes: SLab Ultra 2

Dirty Thirty 50K... started out in the back, took an easy the first 7ish miles then just ran at my moderate pace to the end. 23rd overall and 2nd old man. Also a 42min PR for me on this course. I will take it! ;o)

Friday May 31, 2019 #

6 AM

Running (Mix) 31:51 intensity: (26:58 @1) + (2:12 @2) + (1:06 @3) + (1:35 @4) 4.31 mi (7:23 / mi) +237ft 7:01 / mi
ahr:127 max:170 shoes: Salomon Sonic RA blue2

4 miles easy plus 4 x 20 second hills in am

Easy cruise before work around the business park and on the Coal Creek Trail before work. Felt a little out of sync and forced but that doesn't surprise me after a day completely off.
2 PM

Hike/Walk/Ruck (Road) 1:02:54 [1] 4.08 mi (15:25 / mi) +147ft 14:55 / mi
ahr:86 max:114 shoes: Helios Blue

Easy afternoon dog walk, 2 miles with Marci then switch dogs and do 2 miles with Gemma. Just chilling listening to Podcasts.

Thursday May 30, 2019 #

10 AM

Note
(rest day)

Today is a scheduled rest day. Will be doing some walks later today but that is it.

Wednesday May 29, 2019 #

9 AM

Running (Mix) 1:00:25 intensity: (9:47 @1) + (13:47 @2) + (22:57 @3) + (8:55 @4) + (4:59 @5) 8.3 mi (7:17 / mi) +650ft 6:47 / mi
ahr:151 max:186 shoes: Sonic Pro2 Yellow

3 miles easy, 6 x 1 min hills mod with 2 min easy recovery, 3 miles easy

Was going to do this before work but slept in a little and snuggled with the new pup instead. Did this over at Davidson Mesa using the hilly neighborhood roads for the hill work. Feeling ok today, better than yesterday so improved.

So just that you know the Dirty Thirty is my nemesis race. I have never done well there. 2010 was 7:28; 2015 was DNF due to getting lost; and 2018 was 6:59... I have no real reason except I blow up around mile 25 and walk/jog it in.
1 PM

Hike/Walk/Ruck (Road) 31:45 [1] 2.03 mi (15:38 / mi) +71ft 15:08 / mi
ahr:82 max:103 shoes: Helios Blue

Dog walk mid-afternoon with Gemma. Goal is to start walking her 8-10 miles a week to see if I can get some weight off her. Taking the new pup out later, still teaching her to walk on a leash so needs to be solo.
4 PM

Hike/Walk/Ruck (Road) 32:53 intensity: (32:52 @1) + (1 @2) 2.03 mi (16:12 / mi) +75ft 15:39 / mi
ahr:89 max:139 shoes: Helios Blue

Dog walk number 2 with Marci dog.... Working on being on a leash and ignoring other dogs.

Tuesday May 28, 2019 #

5 AM

Running (Road) 1:01:58 intensity: (16:44 @1) + (7:29 @2) + (7:17 @3) + (18:25 @4) + (12:03 @5) 8.01 mi (7:44 / mi) +244ft 7:31 / mi
ahr:153 max:185 shoes: Salomon Predict RA

8 miles easy

Super mellow pre-work run. Started out really rough but smoothed out after a bit. Little wonky in the quads and hips. Not sure how else to describe this.
12 PM

Note

Was going to do some light lifting over the lunch hour but with how my legs were feeling this morning I decided to bag it today. Dirty Thirty this weekend.
2 PM

Mobility/Massage/Recovery 1:00:00 [3]

Afternoon massage to try and loosen the hips and legs some.

Monday May 27, 2019 #

7 AM

Hike/Walk/Ruck (Road) 31:44 [1] 2.02 mi (15:43 / mi) +70ft 15:13 / mi
ahr:100 max:132 shoes: Helios Blue

Easy morning dog walk with Gemma before hitting the gym.
10 AM

Weights (Crossfit) 1:00:00 [3] 2.25 mi (26:40 / mi)

Warmup: Jogging and mobility


Chipper: 1 mi, Pull-ups, Push-ups and 2 more : 24 mins 38 secs | Rx'd
Run, 1 mi
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 1 mi

Runs were done with the new puppy! Yay for Marci!!!
6 PM

Hike/Walk/Ruck (Road) 18:49 [1] 0.99 mi (19:01 / mi) +23ft 18:36 / mi
ahr:82 max:119

Evening walk with Marci.... to much puppy energy!

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