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Training Log Archive: Trailrat

In the 7 days ending Feb 2:

activity # timemileskm+ft
  Running7 8:21:08 64.97(7:43) 104.56(4:48) 3393
  Weights2 1:30:00
  Hike/Walk/Ruck1 27:48 1.88(14:47) 3.03(9:11) 73
  Yoga1 25:00
  Mobility/Massage/Recovery1 20:00
  Total12 11:03:56 66.85 107.59 3467
averages - weight:168.8lbs

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Sunday Feb 2 #

9 AM

Running (Mix) 2:05:06 intensity: (24:55 @1) + (6:23 @2) + (43:39 @3) + (45:59 @4) + (4:10 @5) 16.01 mi (7:49 / mi) +872ft 7:26 / mi
ahr:153 max:184 shoes: Sonic Pro2 White

Easy long run. Reese (pup) ran the first 10 miles of it with me then dropped her off at the car, the heat was getting to her I think for it was 70 degrees by the end of the run. Crazy nice day out there!
4 PM

Mobility/Massage/Recovery (ROMWOD ) 20:00 [3]

ROMWOD with a heavy focus on hips which was perfect. Need that.

Saturday Feb 1 #

10 AM

Running (Mix) 1:18:26 intensity: (10:27 @1) + (6:44 @2) + (13:53 @3) + (39:28 @4) + (7:54 @5) 10.03 mi (7:49 / mi) +783ft 7:17 / mi
ahr:158 max:180 shoes: Sonic Pro2 White

Easy run in crazy ass wind around 50mph. Was planning on 16ish today but got to the point of being over it so will do the 16 tomorrow instead. Zigging around Louisville and Superior trying to hide from the wind.
4 PM

Yoga 25:00 [3]

Afternoon session with Sonja in the yoga room we finished in the basement today. Well still got to do the trim around the room but mostly done. She loves it!

Friday Jan 31 #

10 AM

Running (Trail) 46:44 intensity: (21:48 @1) + (17:08 @2) + (7:47 @3) + (1 @4) 6.1 mi (7:40 / mi) +411ft 7:12 / mi
ahr:139 max:162 shoes: Sonic Pro2 White

Easy jog with the pup up and over and back on the big hill on the Dirty Biz. Just easy jogging on a windy but somewhat warm morning. Working from home today so a little bit more flexiablity on where I can go.

Thursday Jan 30 #

9 AM

Running (Trail) 1:02:55 intensity: (42:34 @1) + (14:27 @2) + (5:54 @3) 9.01 mi (6:59 / mi) +162ft 6:52 / mi
ahr:135 max:152 shoes: Sonic Pro2 White

3 miles easy, 8 x 2 min fast/1 min easy, 3 miles easy. Think 10k, can progress later on

Done over at Davidson Mesa between work meetings. Had to cut the cooldown about half mile short due to having to rush back to work for a meeting. Great workout and felt really smooth never really over reaching like I normally do. This workout made me happy.
3 PM

Weights 1:00:00 [3]

Upper body lifting at the gym after work. Increased the weight some and the shoulder held up nicely. Time to keep it going!

Wednesday Jan 29 #

5 AM

Note
weight:168.8lbs

Weight check in
10 AM

Running (Trail) 1:15:28 [3] 10.01 mi (7:32 / mi) +192ft 7:24 / mi
shoes: Sonic Pro2 White

Easy 10 over at Davidson Mesa. Left my watch at home so moved the planned intervals to tomorrow and just did a known 10 easy. Time is car door to car door. Felt good!

Tuesday Jan 28 #

7 AM

Hike/Walk/Ruck (Road) 27:48 [1] 1.88 mi (14:47 / mi) +73ft 14:16 / mi
ahr:97 max:117 shoes: LaSportive Bushido Blue

Early morning Gemma dog walk. Need to be better getting the old dog out instead of just running the puppy all the time.
10 AM

Running (Trail) 1:20:21 intensity: (2:21 @1) + (3:03 @2) + (14:24 @3) + (18:58 @4) + (41:35 @5) 9.61 mi (8:22 / mi) +915ft 7:40 / mi
ahr:168 max:188 shoes: Lycan

Took the day off work today to spend time with Sonja. Easy trail run with Reese (pup) and Sonja. Reese and I did our thing while Sonja went and did her easy 2 hours at her own pace. We did the Flatiron Vista- Dowdy Draw- Springbrook loop and back. Super fun morning out there!

Monday Jan 27 #

10 AM

Running (Trail) 32:08 intensity: (7:44 @1) + (19:45 @2) + (4:39 @3) 4.2 mi (7:39 / mi) +58ft 7:33 / mi
ahr:141 max:159 shoes: Salomon Predict RA

Easy recovery jog over at Davidson Mesa just to spin out the legs a little bit. First mile was a little rough but all good after that.
4 PM

Weights 30:00 [3]

5 Rounds
10 kb swings -44lbs
1 presses- 95lbs
15 kb swings-44lbs
2 presses- 95lbs
25 kb swings-35lbs
3 presses- 95lbs
50 kb swings -35lbs
Rest 60 seconds

Done in the garage gym... Killer.

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