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Training Log Archive: Trailrat

In the 7 days ending Nov 10:

activity	#	time	miles		km		+ft
Hike/Walk/Ruck	6	6:51:48	21.68	(19:00)	34.89	(11:48)	3703
Biking-Trainer	4	4:00:14	64.0	(16.0/h)	103.0	(25.7/h)	5
Other	1	33:00	5.0	(6:36)	8.05	(4:06)
Biking	1	30:27	3.59	(7.1/h)	5.78	(11.4/h)	160
Weights	1	20:00
Total	11	12:15:29	94.27		151.72		3868

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Sunday Nov 10 #

9 AM

Hike/Walk/Ruck (Trail) 2:13:14 [3] 6.51 mi (20:28 / mi) +2093ft 15:41 / mi
shoes: Lycan

Another longer hike to get me outside again, so great. Took Sonja into Eldo State Park to show her some of those trails.

3 PM

Hike/Walk/Ruck (Road) 53:30 [3] 2.45 mi (21:50 / mi) +126ft 20:49 / mi
shoes: LaSportive Bushido Blue

Gemma dog walk in the evening just because it is good for the old girl.

Saturday Nov 9 #

9 AM

Biking (Road) 30:27 [3] 3.59 mi (7.1 mph) +160ft

Easy bike ride while Sonja was jogging with Reese. Super mellow and felt great to ride outside verses a spin bike.

Hike/Walk/Ruck (Trail) 1:37:16 [3] 5.0 mi (19:27 / mi) +1178ft 15:54 / mi
shoes: Lycan

Easy long hike in the Boulder hills showing Sonja around some. Such a great feeling to be on the trails again even if I can't run yet.

Friday Nov 8 #

9 AM

Other (Elliptical) 33:00 [3] 5.0 mi (6:36 / mi)

Easy spin on the elliptical machine to test the shoulder, no issues!! Yay!!! Going to keep adding these in on top of the bike and keep building.

Weights 20:00 [3]

After the elliptical

4 rounds (not for time)
10x Dumbell arm curls
25x decline situps

3 rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

Took my time in the first part so not to piss off my shoulder.

Thursday Nov 7 #

9 AM

Biking-Trainer 1:00:08 [3] 16.0 mi (16.0 mph)

15 min easy, 5 x 2 min fast/2 min easy, 4 min easy, 6 x 1 min fast/1 min easy, 15 min easy

Done over at the rock gym on the spin bike again.... so ready to run again, getting fat.

Wednesday Nov 6 #

6 AM

Biking-Trainer 1:00:01 [3] 16.0 mi (16.0 mph)

1 hour easy

Hit the spin bike at the rock gym before work today. Stuck in all day meetings from 8-4:30 so it was my only option if I want to walk after work.

3 PM

Hike/Walk/Ruck (Road) 24:19 [3] 1.56 mi (15:35 / mi) +55ft 15:05 / mi

Dog walk with Gemma girl after work. Shorter than I wanted due to it being in the 30s and raining out there. Fucking cold.

Tuesday Nov 5 #

8 AM

Biking-Trainer 1:00:02 [3] 16.0 mi (16.0 mph)

1 hour easy bike with 10 x 1 min fast/2 min easy

Hit the spin bike over at the rock gym again mid-morning. At least my sit bones will be ready for outside riding before long. LOL!

4 PM

Hike/Walk/Ruck (Road) 43:01 [3] 2.57 mi (16:44 / mi) +96ft 16:10 / mi
shoes: LaSportive Bushido Blue

Evening dog walk with Gemma dog just chilling out. Starting to enjoy these walks since I can't run yet.

Monday Nov 4 #

9 AM

Biking-Trainer 1:00:03 [3] 16.0 mi (16.0 mph) +5ft

1 hour easy with 10 x 1 min fast/2 min easy bike

Done at the rock gym in the mid-morning hours. Felt pretty good today. Moved it from yesterday to today due to my legs feeling like crap yesterday and having to drive home from Fruita most of the day.

5 PM

Hike/Walk/Ruck (Road) 1:00:28 [3] 3.59 mi (16:51 / mi) +155ft 16:11 / mi
shoes: LaSportive Bushido Blue

Long dog with Gemma. Working on making this more regular for her. ;o)

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