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Training Log Archive: Trailrat

In the 7 days ending Apr 16, 2017:

activity # timemileskm+ft
  Running6 4:34:14 36.69(7:28) 59.05(4:39) 1049
  Rock Climbing2 3:00:00
  Hike/Walk/Ruck1 2:00:00 4.5(26:40) 7.24(16:34)
  Mobility/Massage/Recovery1 1:00:00
  Weights1 43:00
  Total11 11:17:14 41.19 66.29 1049

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MoTuWeThFrSaSu

Sunday Apr 16, 2017 #

6 AM

Running (Road) 32:54 intensity: (31:18 @1) + (1:11 @2) + (25 @3) 4.11 mi (8:00 / mi) +178ft 7:41 / mi
ahr:129 max:141 shoes: N2 V2 Road Gray/Orange

Shakeout jog around Shawn's house. No real value except just moving a little.

Saturday Apr 15, 2017 #

7 AM

Running (Road) 39:55 intensity: (39:48 @1) + (7 @3) 5.4 mi (7:24 / mi)
ahr:113 max:138 shoes: N2 V2 Road Gray/Orange

2 easy warmup
2 at marathon pace
cooldown

Starting to feel somewhat normal after loosening up.

Friday Apr 14, 2017 #

6 AM

Hike/Walk/Ruck 2:00:00 [3] 4.5 mi (26:40 / mi)

Easy walking around Boston picking up my race number and exploring the city a little.
2 PM

Running (Road) 40:15 [1] 5.01 mi (8:02 / mi) +212ft 7:43 / mi
ahr:117 max:132 shoes: N2 V2 Road Gray/Orange

Easy shakeout on the roads around Shawn's house. Sluggish of course from travel.

Thursday Apr 13, 2017 #

8 AM

Note
(rest day)

Travel day to Boston

Wednesday Apr 12, 2017 #

10 AM

Running (Road) 55:34 intensity: (28:26 @1) + (21:56 @2) + (5:12 @3) 8.05 mi (6:54 / mi) +249ft 6:42 / mi
ahr:135 max:157 shoes: N2 Black/Green

2 miles warmup

4X1 mile just a little quicker than marathon pace w/ 1min recoveries

2 mile cooldown

Felt pretty solid, first mile repeat was rough but fine after that.

Tuesday Apr 11, 2017 #

6 AM

Running (Road) 47:17 intensity: (5:13 @1) + (16:47 @2) + (21:26 @3) + (3:51 @4) 6.11 mi (7:44 / mi) +223ft 7:29 / mi
ahr:148 max:168 shoes: N2 V2 Road Gray/Orange

Easy morning miles before work. Tapering is in full effect. Had to do this instead of the normal lunch time due to an audit at work this week again.
9 AM

Mobility/Massage/Recovery 1:00:00 [1]

Getting my achilles worked on at the PT office. Mostly focused on scrapping, cupping and dry needling to try and loosen the tissues around the achilles.
4 PM

Weights 43:00 [3]

2000 row

Tabata
2 rounds
8x20secs on/10sec off of ball slams w/ 30lb ball

100 sit-ups

6 rounds
7 push-ups
3 pull-ups

4x1min planks w/ 30sec rest
6 PM

Rock Climbing 2:00:00 [3]

Got the top rope cert with Debra and we just climbed around on new stuff for a few hours.

Monday Apr 10, 2017 #

6 AM

Rock Climbing 1:00:00 [2]

Pre-work bouldering session, hands/grip are shot. Going to have to take a few days off from doing this
10 AM

Running (Trail) 58:19 intensity: (57:13 @1) + (44 @2) + (22 @3) 8.01 mi (7:17 / mi) +187ft 7:07 / mi
ahr:126 max:152 shoes: N2 Black/Green

Easy lunch run over at Davidson Mesa. Feeling pretty good right now, like it.

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