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Training Log Archive: Trailrat

In the 7 days ending Feb 16:

activity # timemileskm+ft
  Running4 4:04:51 33.14(7:23) 53.33(4:35) 822
  Hike/Walk/Ruck5 1:49:15 7.13(15:19) 11.47(9:31) 208
  Weights1 1:00:00
  Total9 6:54:06 40.27 64.81 1030

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Sunday Feb 16 #

Note
(rest day)

Home from Leadville and just spending the day with Sonja. First full day married.

Saturday Feb 15 #

9 AM

Running (Road) 30:19 intensity: (29:49 @1) + (8 @2) + (9 @3) + (6 @4) + (7 @5) 3.36 mi (9:01 / mi) +126ft 8:43 / mi
ahr:116 max:173 shoes: Akasha 2

Easy jog with Sonja on the roads around Leadville before getting married. YEP! ;o)

Friday Feb 14 #

5 AM

Hike/Walk/Ruck (Road) 18:26 [1] 1.22 mi (15:07 / mi) +22ft 14:52 / mi
ahr:110 max:133 shoes: LaSportive Bushido Blue

Dog walk before work

Thursday Feb 13 #

5 AM

Hike/Walk/Ruck (Road) 18:10 [1] 1.21 mi (15:01 / mi) +22ft 14:46 / mi
ahr:102 max:130 shoes: LaSportive Bushido Blue

Dog walk before work.
10 AM

Running (Road) 1:10:29 intensity: (1:08:55 @1) + (1:23 @2) + (11 @3) 9.51 mi (7:25 / mi) +271ft 7:13 / mi
ahr:125 max:146 shoes: Salomon Predict RA

8-10 miles easy

Easy cruise around the roads by work. Some still snow packed and some were clean. Just chilling, listening to Adam Corolla and cruising. Was hard to get going after running errands all morning but felt good after the first mile.

Wednesday Feb 12 #

5 AM

Hike/Walk/Ruck (Road) 23:29 [1] 1.57 mi (14:57 / mi) +54ft 14:29 / mi
ahr:90 max:122 shoes: LaSportive Bushido Blue

Dog walk before work
10 AM

Running (Road) 1:09:32 intensity: (34:54 @1) + (11:27 @2) + (14:18 @3) + (8:25 @4) + (28 @5) 10.25 mi (6:47 / mi) +133ft 6:42 / mi
ahr:140 max:173 shoes: Sonic Pro2 White

3 miles easy, 6/5/4/3/2/1 min fast with 2 min easy recovery, 3 miles easy

Done on the roads in Louisville around work. Was not really feeling a "workout" day but powered through. Kept the intervals at sub 6 pace unless the wind was in my face then it drifted over 6 for a little bit. Did dry heave after the 5 min interval... LOL!!! Good workout and a little smoked now.

Tuesday Feb 11 #

10 AM

Running (Road) 1:14:31 intensity: (5:09 @1) + (9:40 @2) + (41:30 @3) + (9:07 @4) + (9:05 @5) 10.02 mi (7:26 / mi) +292ft 7:14 / mi
ahr:156 max:181 shoes: Salomon Predict RA

10 miles easy with 4 x 20 seconds fast/2 min easy

Done late morning on the side roads around Louisville which were snow packed covered. It felt really sluggish so I was surprised to see the average pace that I did. Was woken up at 2am by the dogs and have been a wake since which is most likely why it felt sluggish. Oh well, that is life. Posterior chain is tight and sore today (hamstrings and calves mostly). Plan on spending some time stretching tonight for sure.
6 PM

Hike/Walk/Ruck (Road) 24:37 [1] 1.57 mi (15:41 / mi) +56ft 15:10 / mi
ahr:102 max:133 shoes: LaSportive Bushido Blue

Dog walk after work

Monday Feb 10 #

4 PM

Weights 1:00:00 [3]

Lifting after work at the gym. Focus on upper body with some light deadlifts at the end.

Hike/Walk/Ruck 24:33 [1] 1.56 mi (15:44 / mi) +54ft 15:14 / mi
ahr:95 max:125 shoes: LaSportive Bushido Blue

Dog walk after work

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