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Training Log: ljbean

In the last 7 days:

activity # timemileskm+ft
  Run6 7:01:54 41.07(10:16) 66.1(6:23) 2070
  Bike2 2:48:53 18.85(8:58) 30.34(5:34) 1380
  Yoga5 1:55:00
  Strength2 20:00
  Total12 12:05:47 59.92 96.43 3450
  [1-5]11 11:25:47
averages - sleep:7.1 rhr:45 weight:108lbs
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3:51
0:00
ThFrSaSuMoTuWe

Wednesday Jan 16 #

7 AM

Run (Douglas, WY) 55:06 [3] 5.4 mi (10:12 / mi) +205ft 9:51 / mi
ahr:170 rhr:45 slept:8.0 shoes: Hoka Clifton 4

Little ice-pellety this morning
6 PM

Strength (mostly arms) 10:00 [2]

Yoga (easy/stretchy) 10:00 [0]

Tuesday Jan 15 #

8 AM

Run (Douglas, WY) 1:01:44 [3] 6.1 mi (10:07 / mi) +200ft 9:49 / mi
ahr:159 slept:7.5 shoes: Hoka Clifton 4

3 mile warm up - 1-2 minute rest between intervals - 2 mile cool down - didn't feel as great as yesterday.

Run intervals (Douglas, WY) 7:00 [5] 0.9 mi (7:47 / mi) +30ft 7:33 / mi
max:183 shoes: Hoka Clifton 4

7 x ~1 min - legs felt more like strides, heart/lungs felt more like sprints - was hoping to do more, but progressively slower and harder - just seemed pointless
6 PM

Yoga (Sun Sals) 15:00 [1]

Monday Jan 14 #

4 PM

Run (Douglas, WY) 1:02:21 [3] 6.39 mi (9:45 / mi) +180ft 9:30 / mi
ahr:160 max:183 slept:7.5 shoes: Altra Kings 1.5

Out and backs on nice little sidewalk/path along the North Platte River - didn't feel too bad, only ~4,800' for altitude

Strength (mostly arms) 10:00 [2]

Yoga (easy/stretchy) 10:00 [0]

Sunday Jan 13 #

Note
slept:4.0 (rest day)

travel, travel, travel

Saturday Jan 12 #

8 AM

Run (Longish) 1:56:35 [3] 10.0 mi (11:40 / mi) +915ft 10:44 / mi
ahr:169 max:198 slept:8.0 weight:108lbs shoes: Altra Lone Peak 4.0

out and back from home-Okerstom-Snomo-DT through Brewer and some Piedomont
12 PM

Bike (Salsa Mukluk) 1:35:00 [3] 10.46 mi (9:05 / mi) +750ft 8:30 / mi
ahr:125 max:151

From home - Lollygagger-Homebrew-Foxx Rocks-Lower Burner-Deerslayer - a few people out! Rounded down a few minutes for chat with Rudy and Justin
4 PM

Yoga (easy/stretchy) 20:00 [0]
shoes: Manduka Eko Rubber

Friday Jan 11 #

9 AM

Run (intervals) 1:04:20 [3] 6.8 mi (9:28 / mi) +300ft 9:05 / mi
ahr:155 slept:8.0 shoes: Altra Kings 1.5

Out and back MT-Getchell-Htown - 4 mile warm up, ~2 min. rest between intervals, ~1 mile cooldown

Run intervals (intervals) 10:00 [5] 1.25 mi (8:00 / mi) +50ft 7:42 / mi
max:192 shoes: Altra Kings 1.5

10 ~1 minutes hard - mostly ~8min/mi pace - hit sub-7 on the downhills
1 PM

Bike (Salsa Mukluk) 1:13:53 [3] 8.39 mi (8:48 / mi) +630ft 8:13 / mi
ahr:126 max:164

From home - Deerslayer-Lower Burner-Foxx Rocks-Upper Burner-Scarface
Trails are pretty good
5 PM

Yoga (Ashtanga) 1:00:00 [1]
shoes: Manduka Eko Rubber

on my own

Thursday Jan 10 #

7 AM

Run (Easy Run) 44:48 [3] 4.23 mi (10:35 / mi) +190ft 10:09 / mi
ahr:160 max:170 rhr:45 slept:7.0 weight:108lbs shoes: Altra Kings 1.5

mostly out and back Getchell - still icy

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3+ days ago
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