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Training Log: ljbean

In the last 7 days:

activity # timemileskm+ft
  Run8 9:00:58 53.9(10:02) 86.74(6:14) 2267
  Yoga5 2:22:00
  Strength3 1:50:00
  Total14 13:12:58 53.9 86.74 2267
  [1-5]13 13:02:58
averages - sleep:7.9 rhr:49
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2:54
0:00
MoTuWeThFrSaSu

Saturday Jan 22 #

8 AM

Run long 2:09:04 [3] 13.22 mi (9:46 / mi)
ahr:143 max:165 rhr:52 slept:8.5 shoes: Altra Lone Peak 5 Rose

plowed roads through Piedmont - Skyline - SLRR - Lavaque - HTown - Getchell - Anderson - Reinke - HTown - Getchell - MT. Certainly getting my fill of winter.
5 PM

Yoga (mini-Ashtanga) 45:00 [1]
shoes: Manduka Eko Rubber

through boat pose

Friday Jan 21 #

8 AM

Yoga (Running-Legs) 1:00:00 [1]
rhr:48 slept:8.0 shoes: Manduka Eko Rubber

3 PM

Run warm up/down 1:11:35 [3] 7.5 mi (9:33 / mi) +350ft 9:08 / mi
ahr:145 shoes: Altra Superior 4.5 blue

3 miles each w/u and c/d on MT-Getchell-Anderson, 3 min. rest after each interval

Run intervals 15:00 [5] 2.1 mi (7:09 / mi) +170ft 6:38 / mi
max:172 shoes: Altra Superior 4.5 blue

5 x 3 min. hard on the Boulder Trail - a little snow but not too slick - Did 3rd and 4th up hill (~70 ft climb in first minute) pace up in the 7 min/mi - other 3 were more like 6:30s/40s - Kind of sore/tight before, so happy it didn't go terribly!

Thursday Jan 20 #

8 AM

Strength 40:00 [2]
rhr:50 slept:8.0

2 PM

Run (trails!) 1:07:52 [3] 6.0 mi (11:19 / mi) +512ft 10:28 / mi
ahr:131 max:161 shoes: Altra Lone Peak 4.5 again

Keene snomo (not as much traffic as expected) - out and back some of Lollygagger (groomed and decent shape) - back on Stebner
6 PM

Yoga (Easy) 10:00 [0]
shoes: Manduka Eko Rubber

Wednesday Jan 19 #

Strength (shoveling) 1:00:00 [2]

a few sessions during the day
8 AM

Run (Easy Run) 38:09 [3] 3.72 mi (10:15 / mi) +235ft 9:41 / mi
ahr:135 max:153 rhr:45 slept:8.0 shoes: Altra Lone Peak 4.5 again

neighborhood
5 PM

Yoga (Sun Sals) 15:00 [1]
shoes: Manduka Eko Rubber

6 PM

Run (Regular Run) 59:18 [3] 6.0 mi (9:53 / mi) +200ft 9:35 / mi
ahr:145 max:159 shoes: Altra Lone Peak 5 Rose

Lakewalk with Sam, Shaun, Marcus - Clay in the stroller

Tuesday Jan 18 #

8 AM

Run (Easy Run) 1:00:11 [3] 5.58 mi (10:47 / mi) +275ft 10:18 / mi
ahr:136 max:152 slept:7.5 shoes: Altra Lone Peak 5 Rose

Steb-MT-Getchell to MG RD and back to Shelby-Steb
Some easy shoveling before and after
2 PM

Run (Regular Run) 54:35 [3] 5.58 mi (9:47 / mi) +275ft 9:21 / mi
ahr:140 max:159 shoes: Altra Superior 4.5 blue

reverse the morning run

Strength (Core) 10:00 [2]

Monday Jan 17 #

5 PM

Run (Easy Run) 45:14 [3] 4.2 mi (10:46 / mi) +250ft 10:12 / mi
ahr:139 max:152 slept:7.5 shoes: Altra Lone Peak 4.5 again

roads around home

Yoga (Sun Sals) 12:00 [1]
shoes: Manduka Eko Rubber

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