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Training Log Archive: ljbean

In the 28 days ending Feb 28, 2015:

	activity	#	time	miles		km		+ft
	Run	18	20:49:59	121.87	(10:15)	196.13	(6:22)	10574
	Yoga	16	7:43:00
	Bike	12	7:01:03	102.0	(4:08)	164.15	(2:34)
	Hike/Walk	4	4:28:49	10.61	(25:20)	17.07	(15:45)	1870
	Strength	13	2:54:00
	Total	45	42:56:51	234.48		377.36		12444
	[1-5]	44	42:18:51
averages - sleep:7.2 rhr:43 weight:109.5lbs

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Saturday Feb 28, 2015 #

9 AM

Run long (Red Rock Canyon) 2:54:57 [4] 15.77 mi (11:06 / mi) +2083ft 9:52 / mi
ahr:143 max:165 slept:7.5 shoes: Altra Intuition 1.5

~12 min/mi trails first half, ~9 min/mi roads second half - windy, a little cool, some sun - I felt like a slug, but fun to get in more quality time with girls.

Friday Feb 27, 2015 #

9 AM

Run (Las Vegas area) 1:09:37 [3] 5.33 mi (13:04 / mi) +778ft 11:29 / mi
slept:6.0 shoes: Brooks Cascadia 10

trails near Las Vegas with my MTU running teamies: Jess, Leiah, Margot, Megan, and Christy - Jess, Leiah and I did more walking and a little less distance than the others - fun, sunny!

Wednesday Feb 25, 2015 #

6 AM

Run (Easy Run) 46:32 [3] 5.26 mi (8:51 / mi)
rhr:38 slept:7.5 shoes: Brooks Cascadia 10

Cushing OK roads

Yoga (easy/stretchy) 8:00 [0]

Tuesday Feb 24, 2015 #

6 AM

Hike/Walk (Elliptical) 12:00 [2] 1.0 mi (12:00 / mi)
rhr:42 slept:7.5 shoes: Altra Intuition 1.5

someone was on the treadmill

Run (Treadmill) 28:00 [3] 3.1 mi (9:02 / mi)
shoes: Altra Intuition 1.5

felt slow/sluggish

Strength (core/balance) 12:00 [2]

Sunday Feb 22, 2015 #

7 AM

Yoga (mini Ashtanga) 40:00 [2]
rhr:39 slept:8.0 shoes: Manduka Eko Rubber

sitting and standing poses, on my own

1 PM

Hike/Walk (Snowshoe) 1:17:16 [2] 2.31 mi (33:27 / mi) +558ft 27:13 / mi

packing in Spirit Mtn bike trails with Rudy, Justin, Eric O

4 PM

Bike (Raleigh Rollers) 35:00 [3] 9.0 mi (3:53 / mi)
ahr:130 max:145

Dresden Dolls

Strength (mostly arms) 15:00 [2]
ahr:97 max:136

Saturday Feb 21, 2015 #

7 AM

Run (Trails) 1:52:43 [3] 9.31 mi (12:06 / mi) +1148ft 10:50 / mi
ahr:145 max:176 slept:7.5 shoes: Altra Intuition 1.5

Snowmobile trails good, SHT mix of soft and decent. Felt tired, otherwise OK

5 PM

Strength (core/balance) 10:00 [2]
shoes: Manduka Eko Rubber

Run (easy run) 27:44 [3] 3.0 mi (9:15 / mi)
ahr:124 max:140 shoes: Brooks Cascadia 10

AOK

Friday Feb 20, 2015 #

6 AM

Bike (Raleigh-Rollers) 38:00 [3] 10.0 mi (3:48 / mi)
ahr:133 max:155 slept:7.0

Dresden Dolls
feeling putzy

Strength (arms) 15:00 [2]
ahr:103 max:127

5 PM

Hike/Walk (Snowshoe) 1:45:00 [2] 3.75 mi (28:00 / mi) +755ft 23:31 / mi
ahr:100 max:130

SHT - Brewer-Keene's area - mostly with Sam

Thursday Feb 19, 2015 #

6 AM

Yoga (Running-Basics) 30:00 [1]
slept:7.0 shoes: Manduka Eko Rubber

5 PM

Run (Regular Run) 50:01 [3] 5.61 mi (8:55 / mi) +328ft 8:27 / mi
ahr:131 max:153 rhr:36 weight:110lbs shoes: Nike Air Pegasus+

out and back on Hermantown Rd - good

C • Achilles 3

Wednesday Feb 18, 2015 #

6 AM

Strength (arms) 10:00 [3]
ahr:110 max:127

Bike (Raleigh-Rollers) 39:00 [3] 11.0 mi (3:33 / mi)
ahr:140 max:160 slept:7.0

Dresden Dolls

6 PM

Run (Lakewalk) 50:15 [3] 6.11 mi (8:13 / mi)
ahr:143 max:160 shoes: Altra Intuition 1.5

mostly with Sam, Cedar, Andrea, Marcus - good - sub 8's on the way back, nice to move a little quicker :)

Tuesday Feb 17, 2015 #

4 PM

Run (Regualr Run) 40:17 [3] 4.49 mi (8:58 / mi)
rhr:44 slept:7.5 shoes: Nike Air Pegasus+

Easy on the lakewalk - legs a bit stiff, otherwise good

Monday Feb 16, 2015 #

6 AM

Strength (core/balance) 12:00 [3]
ahr:104 max:154 shoes: Manduka Eko Rubber

Bike (Raleigh-Rollers) 30:00 [3] 8.0 mi (3:45 / mi)
ahr:124 max:136 rhr:42 slept:7.0

Dresden Dolls
HRM actually making sense today :0

6 PM

Yoga (Vinyassa Class) 1:10:00 [2]
shoes: Manduka Eko Rubber

guest instructor - still great

Sunday Feb 15, 2015 #

8 AM

Bike (Raleigh-Rollers) 30:00 [3] 7.5 mi (4:00 / mi)
slept:8.5 weight:109lbs

The Matches

Strength (mostly arms) 15:00 [2]

1 PM

Run long (Snowmobile Trails) 2:26:12 [3] 13.65 mi (10:43 / mi) +1906ft 9:28 / mi
shoes: Altra Intuition 1.5

Out and back from home to Spirit Mtn - plenty of hiking the climbs - trail softish, but not terrible. Overdressed and sweating again - I'll have this figured out in like a month!

Saturday Feb 14, 2015 #

7 AM

Yoga (Ashtanga DVD) 1:30:00 [2]
slept:8.0 weight:109.6lbs shoes: Manduka Eko Rubber

Haven't done the full routine in a while - pretty sure I'll be sore tomorrow!

1 PM

Run (Trails) 1:28:08 [3] 7.55 mi (11:40 / mi) +984ft 10:23 / mi
ahr:146 max:178 shoes: Altra Intuition 1.5

trails slightly better - think the snowshoeing helped, but needed more than one pair out!

Friday Feb 13, 2015 #

6 AM

Yoga (Sun Salutations) 20:00 [1]
rhr:46 slept:7.0 weight:109lbs shoes: Manduka Eko Rubber

Also a few standing poses

4 PM

Hike/Walk (Snowshoe) 1:14:33 [2] 3.55 mi (21:00 / mi) +558ft 18:17 / mi
ahr:98 max:130

Brewer and SHT in an attempt to pack/smooth out the trails - snow is pretty fluffy, may not help much!

Thursday Feb 12, 2015 #

5 PM

Run (Trails) 1:03:43 [3] 5.75 mi (11:05 / mi) +525ft 10:12 / mi
ahr:140 max:165 slept:7.0 shoes: Brooks Cascadia 7

Keene's and Snowmobile trails - Keene's was a slog, snomo decent, also ~2 miles road in there. Left Achilles noticeable ~5 miles - I'm blaming it on the shoes - retiring now!

Yoga (easy/stretchy) 10:00 [0]
shoes: Manduka Eko Rubber

Wednesday Feb 11, 2015 #

6 AM

Bike (Raleigh-Rollers) 40:00 [3] 12.0 mi (3:20 / mi)
slept:7.0

Dresden Dolls

Tuesday Feb 10, 2015 #

6 AM

Yoga (Kriya) 20:00 [1]
slept:7.0 shoes: Manduka Eko Rubber

Monday Feb 9, 2015 #

6 AM

Yoga (Cycling-Shoulders) 30:00 [1]
rhr:43 slept:7.0 shoes: Manduka Eko Rubber

Had a hard time getting out of bed, but yoga was good!

5 PM

Run (Easy Run) 26:03 [3] 2.95 mi (8:50 / mi)
weight:109.4lbs shoes: Solomon Sense Pro

Strength (core/balance) 20:00 [2]
shoes: Manduka Eko Rubber

Sunday Feb 8, 2015 #

8 AM

Run (Trails) 1:55:21 [3] 11.26 mi (10:15 / mi) +1640ft 9:00 / mi
rhr:48 slept:8.5 weight:109lbs shoes: Altra Intuition 1.5

Mostly SHT - snowmobile trail and roads to get to/from. Felt pretty good - random sore/tight spots first couple miles, but everything seemed to loosen fine. Beautiful trails and good day to be in the woods!

C • Nice long run 4

C • Need your advice!? 5

3 PM

Bike (Salsa Mukluk) 1:16:13 [3] 8.5 mi (8:58 / mi)
ahr:142 max:185

Snomo trails + Brewer - fantastic

Saturday Feb 7, 2015 #

6 AM

Yoga (Sun Salutations) 15:00 [2]
slept:7.0

6 PM

Strength (mostly arms) 20:00 [3]
ahr:101 max:138

Bike (Raleigh-Rollers) 33:00 [3] 9.5 mi (3:28 / mi)
ahr:133 max:168 weight:109.6lbs

Friday Feb 6, 2015 #

5 AM

Yoga (Kriya) 20:00 [1]
slept:7.0 shoes: Manduka Eko Rubber

7 PM

Run (easy run) 30:46 [3] 3.4 mi (9:03 / mi)
ahr:129 max:148 shoes: Nike Air Pegasus+

Strength (core/balance) 10:00 [2]
shoes: Manduka Eko Rubber

Thursday Feb 5, 2015 #

6 AM

Yoga (Running-Hips) 20:00 [0]
slept:7.0 shoes: Manduka Eko Rubber

7 PM

Bike (Raleigh-Rollers) 25:50 [3] 7.0 mi (3:41 / mi)

Dresden Dolls

C • Been meaning... 2

Strength (mostly arms) 15:00 [2]

Wednesday Feb 4, 2015 #

6 AM

Yoga (Kriya) 20:00 [1]
shoes: Manduka Eko Rubber

Bike (Raleigh-Rollers) 30:00 [3] 8.0 mi (3:45 / mi)
rhr:43 slept:5.0 weight:109.8lbs

Dresden dolls - Achilles a little tender, but OK

6 PM

Run (Lakewalk) 52:59 [3] 6.19 mi (8:34 / mi)
ahr:142 max:157 shoes: Altra Intuition 1.5

Mostly ran with Shaun - Mae, Ron, Lisa, and Sam out too - they all went further. Lower legs and feet tight for a few minutes to start, but mostly good.

Tuesday Feb 3, 2015 #

Yoga (Cycling-Hips) 30:00 [1]
rhr:43 slept:7.0 shoes: Manduka Eko Rubber

5 PM

Run (Easy Run) 35:50 [3] 4.08 mi (8:47 / mi)
ahr:133 max:155 shoes: Nike Air Pegasus+

Got my Achilles/calf worked on just before this - a little tender to start and last ~1/2 mile, otherwise OK.

Strength (core/balance) 10:00 [2]
shoes: Manduka Eko Rubber

Monday Feb 2, 2015 #

6 AM

Yoga (Sun Salutations) 10:00 [1]
slept:6.5 weight:110lbs shoes: Manduka Eko Rubber

7 PM

Bike (Raleigh-Rollers) 22:00 [3] 5.5 mi (4:00 / mi)

The Matches - Achilles a little tight to start, seemed to loosen up after ~10 min.s

Strength (arms) 10:00 [3]

Sunday Feb 1, 2015 #

9 AM

Bike (Raleigh-Rollers) 22:00 [3] 6.0 mi (3:40 / mi)
rhr:47 slept:9.0 weight:109.8lbs

The Matches

Yoga (Kriya) 30:00 [1]
shoes: Manduka Eko Rubber

1-2 minutes for each

1 PM

Run (Trails!!) 1:30:51 [3] 9.06 mi (10:02 / mi) +1181ft 8:56 / mi
ahr:154 max:170 shoes: Brooks Cascadia 7

Keene's and SHT out and back from home - trails are fantastic!! Left Achilles achy ~5 mi/50 min in just about heel - kind of worrisome - seemed better after I got back on the road (final mile)

C • Achilles 3

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