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Training Log Archive: Trailrat

In the 7 days ending Feb 9:

activity # timemileskm+ft
  Running6 8:08:04 64.07(7:37) 103.11(4:44) 1143
  Hike/Walk/Ruck7 2:43:46 10.19(16:04) 16.4(9:59) 316
  Yoga2 1:20:00
  Weights1 1:00:00
  Total16 13:11:50 74.26 119.51 1458

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Sunday Feb 9 #

8 AM

Yoga 1:00:00 [3]

Hot yoga with Sonja
10 AM

Running (Treadmill ) 1:19:55 intensity: (4:11 @1) + (9:41 @2) + (7:59 @3) + (1:03 @4) + (57:01 @5) 10.01 mi (7:59 / mi) +23ft 7:58 / mi
ahr:169 max:198 shoes: Sonic Pro2 White

Treadmill spin after yoga.... little bit of a sufferfest due to being a little dehydrated from hot yoga
6 PM

Hike/Walk/Ruck 27:38 [1] 1.56 mi (17:43 / mi) +54ft 17:09 / mi
ahr:81 max:129 shoes: LaSportive Bushido Blue

Dog walk after dinner with Sonja

Saturday Feb 8 #

8 AM

Running (Road) 2:04:42 intensity: (10:54 @1) + (49:30 @2) + (23:00 @3) + (38:46 @4) + (2:32 @5) 15.88 mi (7:51 / mi) +655ft 7:33 / mi
ahr:151 max:177 shoes: Salomon Predict RA

Easy long run with Zack and Lee. The whole crew was on the struggle bus today for some reason. Bailed early due to low energy and my wonky knee started back up again.
6 PM

Hike/Walk/Ruck (Road) 24:37 [1] 1.55 mi (15:53 / mi) +55ft 15:22 / mi
ahr:108 max:137 shoes: LaSportive Bushido Blue

Evening dog walk.

Friday Feb 7 #

6 AM

Hike/Walk/Ruck (Road) 18:42 [1] 1.21 mi (15:27 / mi) +21ft 15:12 / mi
ahr:92 max:110 shoes: LaSportive Bushido Blue

Dog walk before work
10 AM

Running (Treadmill ) 45:02 [1] 6.03 mi (7:28 / mi) +20ft 7:27 / mi
ahr:120 max:132 shoes: Sonic Pro2 White

Easy run on the treadmill just cruising
6 PM

Hike/Walk/Ruck (Road) 26:44 [1] 1.56 mi (17:08 / mi) +55ft 16:35 / mi
ahr:103 max:133

Dog walk after work

Thursday Feb 6 #

6 AM

Hike/Walk/Ruck (Road) 18:18 [1] 1.2 mi (15:15 / mi) +21ft 15:00 / mi
ahr:87 max:107

Dog walk before work
10 AM

Running (Road) 1:25:00 intensity: (1:24:34 @1) + (11 @2) + (15 @3) 12.1 mi (7:01 / mi) +414ft 6:48 / mi
ahr:121 max:145 shoes: Sonic Pro2 White

3 miles easy, 10 x 3 min fast/1.5 min easy, 3 miles easy

Smashed after this one... Started with dead legs only for them to get more dead, LOL!!! Glad to get it done and in the back pocket. Intervals were 6 to 6:30pace, just looked now and again never really pushing super hard. Yes I pushed but not all out, tried to keep it smooth even if it did not feel like it most of the time.
6 PM

Hike/Walk/Ruck (Road) 22:44 [1] 1.55 mi (14:40 / mi) +55ft 14:11 / mi
ahr:105 max:127 shoes: LaSportive Bushido Blue

Dog walk after work

Wednesday Feb 5 #

9 AM

Running (Treadmill) 1:17:00 [1] 10.03 mi (7:41 / mi) +31ft 7:39 / mi
ahr:117 max:131 shoes: Sonic Pro2 White

Easy jog on the treadmill at the Louisville Rec Center for I did not feel like being out in the 10 degree weather today. It was -6 driving to work this morning, NUTS! Feeling good but tired, treadmill tires me out more I think.
6 PM

Hike/Walk/Ruck (Road) 25:03 [1] 1.56 mi (16:03 / mi) +54ft 15:33 / mi
ahr:81 max:91

Dog walk after work

Tuesday Feb 4 #

10 AM

Running (Treadmill) 1:16:25 intensity: (1:08:32 @1) + (5:09 @2) + (2:44 @3) 10.02 mi (7:38 / mi)
ahr:128 max:158 shoes: Sonic Pro2 White

Easy with about 6-8mins of sub 6min pace running sprinkled through out the second half of the run. Felt pretty good which is not normal on a treadmill, usually it is a struggle all the time.

Monday Feb 3 #

3 PM

Weights 1:00:00 [3]

Hitting the gym with focus on upper body, did do 2 leg lifts at the end to start mixing that in. Worry about getting sore for running since it has been a while so will be working that in slowly.
4 PM

Yoga 20:00 [3]

Yoga with Sonja after getting home. She is really focusing on her mobility right now and I am there to support. Of course we all could use more mobility.

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