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Training Log Archive: Trailrat

In the 7 days ending Jun 9, 2019:

activity # timemileskm+ft
  Running5 4:58:13 37.04(8:03) 59.61(5:00) 6270
  Hike/Walk/Ruck2 2:47:14 7.5(22:18) 12.07(13:51) 1502
  Weights2 2:10:00 1.5 2.41
  Total9 9:55:27 46.04 74.1 7772
averages - weight:169.4lbs

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MoTuWeThFrSaSu

Sunday Jun 9, 2019 #

12 PM

Hike/Walk/Ruck (Trail) 2:05:16 intensity: (2:04:57 @1) + (16 @2) + (3 @3) 4.92 mi (25:28 / mi) +1392ft 20:05 / mi
ahr:104 max:146 shoes: LaSportive Bushido Blue

Easy hike on the way home to get closure and try to save a friendship. Not sure it’s possible

Saturday Jun 8, 2019 #

1 AM

Running (Trail) 31:56 intensity: (2:02 @1) + (8:42 @2) + (10:38 @3) + (9:40 @4) + (54 @5) 4.05 mi (7:53 / mi) +776ft 6:40 / mi
ahr:153 max:174 shoes: Salomon Sonic RA blue2

Snowmass Ragnar- Green Loop
7 AM

Running (Trail) 1:26:34 intensity: (17:39 @1) + (1:31 @2) + (10:14 @3) + (42:45 @4) + (14:25 @5) 10.49 mi (8:15 / mi) +2204ft 6:53 / mi
ahr:159 max:185 shoes: Salomon Sonic RA blue2

Snowmass Ragnar- Yellow and Red loops... trashed at the end of this one.

Friday Jun 7, 2019 #

5 PM

Running (Trail) 58:33 intensity: (3:16 @1) + (6:28 @2) + (27:52 @3) + (19:47 @4) + (1:10 @5) 7.78 mi (7:32 / mi) +1661ft 6:16 / mi
ahr:156 max:178 shoes: Salomon Sonic RA blue2

Snowmass Ragnar- Green and Yellow loops. Running for 2 runners this year. Yay!

Thursday Jun 6, 2019 #

5 AM

Running (Trail) 1:00:37 intensity: (30:17 @1) + (5:53 @2) + (18:48 @3) + (5:39 @4) 6.71 mi (9:02 / mi) +1467ft 7:29 / mi
ahr:140 max:170 shoes: LaSportive Bushido Blue

6 miles easy plus 4 x 20 second hills

Did over off the South Mesa trailhead using the Mesa trail and lower part of Shadow Canyon. Such an awesome morning out there! Leaving for Aspen at noon. Yay!

Wednesday Jun 5, 2019 #

6 AM

Weights (Crossfit) 1:05:00 [3]

Warmup: Rowing, mobility and drills


2x AMRAP 6 mins: 14.233 rounds | Rx'd
2x 6:00 AMRAP:
6 Burpees
5 Hang Power Cleans | 75 lbs
4 Thrusters, 50% 1RM | 75 lbs
Resting 3 mins between each AMRAP.

3 Rounds
20 Weighted Situps
100m Sandbag carry in front rack

3x15 GHD Situps
9 AM

Running (Trail) 1:00:33 intensity: (51:16 @1) + (8:34 @2) + (43 @3) 8.01 mi (7:34 / mi) +162ft 7:25 / mi
ahr:131 max:151 shoes: Salomon Sonic RA blue2

8 miles easy

Easy cruise over at Davidson Mesa over the lunch hour. Little rough the first mile due to not running in a few days but smoothed out after that. Never looked at the watch just ran easy while listening to Podcasts like normal. Was going to do this before work but saved it for lunch to get some sunshine. Yay!

Tuesday Jun 4, 2019 #

7 AM

Hike/Walk/Ruck (Road) 41:58 intensity: (41:57 @1) + (1 @3) 2.58 mi (16:16 / mi) +110ft 15:38 / mi
ahr:89 max:117

Easy walk to and from dropping the truck off at the shop for some work this morning. Today is the last rest day. Back to jogging some tomorrow.

Monday Jun 3, 2019 #

4 AM

Note
weight:169.4lbs

Weight check in. Little out of control eating wise since Saturday’s Race. Time to reel it in.
9 AM

Weights (Crossfit) 1:05:00 [3] 1.5 mi (43:20 / mi)

Warmup: jogging, mobility and drills


Nancy : 10 mins 42 secs
5 rounds of:
Run, 400 m
15 Overhead Squats, 65 lbs


4 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

4x15 GHD Situps

3x1min planks with 30sec recoveries

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