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Training Log Archive: ljbean

In the 28 days ending Feb 28, 2018:

activity # timemileskm+ft
  Run28 31:19:56 185.35(10:09) 298.29(6:18) 9287
  Bike8 8:25:32 69.2(7:18) 111.37(4:32) 3462
  Yoga15 5:22:00
  Hike/Walk2 2:00:00 6.0(20:00) 9.66(12:26)
  Strength5 1:30:00
  Total44 48:37:28 260.55 419.31 12749
  [1-5]44 48:19:28
averages - sleep:7.3 rhr:44 weight:95.7lbs

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Wednesday Feb 28, 2018 #

6 AM

Run (Snomo and Road) 1:34:33 [3] 9.39 mi (10:04 / mi) +472ft 9:37 / mi
rhr:44 slept:7.0 weight:107lbs shoes: Altra Lone Peak 3.5

west on snowmobile trail, back on Morris Thomas - the swamps were at least 10 degrees colder, not dressed for that! Nice run otherwise

Tuesday Feb 27, 2018 #

6 AM

Run (Warm up/down) 52:14 [3] 5.23 mi (9:59 / mi) +210ft 9:37 / mi
rhr:44 slept:7.0 weight:106.5lbs shoes: Altra Kings

~2 mi w/u, 2+ mi c/d, 2 min. between intervals
Out and back on Hermantown Rd. West, with Getchell tacked on to the start

Run tempo (intervals) 24:00 [4] 3.0 mi (8:00 / mi) +200ft 7:31 / mi
shoes: Altra Kings

8 x 3 minutes - first 5 great, a little tired last 3 (slightly more uphill on those too)
12 PM

Note

thai yoga!

Monday Feb 26, 2018 #

11 AM

Hike/Walk (Lakewalk) 1:10:00 [2] 3.5 mi (20:00 / mi)
rhr:46 slept:8.0 weight:107lbs

lunch stroll
5 PM

Run (Recovery Run) 34:13 [3] 3.28 mi (10:26 / mi) +164ft 9:58 / mi
shoes: Altra Lone Peak 3.0 New

what a slug! Lower legs/feet a little achy, think I'm done with those shoes, only 530 miles.

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

through standing poses

Sunday Feb 25, 2018 #

8 AM

Run (Regular Run) 1:16:10 [3] 7.32 mi (10:24 / mi) +387ft 9:55 / mi
rhr:47 slept:8.0 weight:106lbs shoes: Altra Lone Peak 3.5

Another out and back on Getchell - roads better than expected - little shoveling before and after
6 PM

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

Saturday Feb 24, 2018 #

7 AM

Run long (Orange Street) 2:20:16 [3] 14.29 mi (9:49 / mi) +1007ft 9:12 / mi
slept:7.5 shoes: Altra Kings

Skyline-Orange St -Skyline-Hutch-MT - felt alright, wind played well with my route! Did hike 1 block on 8th Ave. but felt like I kept a good 'jog' for the rest of the climbing.
2 PM

Bike (Salsa Mukluk) 1:20:42 [3] 6.15 mi (13:07 / mi) +525ft 12:08 / mi

trails still too soft - lots of hike a biking

Friday Feb 23, 2018 #

6 AM

Run (Snowy Roads) 57:49 [3] 5.6 mi (10:19 / mi) +256ft 9:54 / mi
rhr:40 slept:7.5 shoes: Altra Lone Peak 3.5

around HOME!
3 PM

Bike (Salsa Mukluk) 50:17 [3] 6.73 mi (7:28 / mi) +315ft 7:09 / mi

out and back on Getchell - slushy

Yoga (mini Ashtanga) 50:00 [1]
shoes: Manduka Eko Rubber

skipped intermediate vinyasas

Thursday Feb 22, 2018 #

6 AM

Run (Atlantic, IA) 43:17 [3] 4.1 mi (10:33 / mi) +203ft 10:05 / mi
slept:7.5 shoes: Altra Kings

'Easy' on snowy/icy shoulders

Wednesday Feb 21, 2018 #

4 PM

Run (Atlantic, IA) 51:00 [3] 5.2 mi (9:48 / mi) +223ft 9:25 / mi
slept:7.0 shoes: Altra Kings

2 mile, w/u, 1 min rest between intervals, 2+ mile c/d
mix of icy grass, snowy and dry paved shoulders

Run tempo (Tempo Intervals) 24:00 [4] 3.0 mi (8:00 / mi) +200ft 7:31 / mi
shoes: Altra Kings

1, 2, 3, 4, 5, 4, 3, 2, 1 min at a good effort, some hilliness, some snowiness, fun though

Strength (mostly arms) 20:00 [2]

Tuesday Feb 20, 2018 #

6 AM

Run (Easy Run) 34:54 [3] 3.26 mi (10:42 / mi) +167ft 10:13 / mi
rhr:43 slept:7.5 shoes: Altra Lone Peak 3.5

snowy roads

Monday Feb 19, 2018 #

6 PM

Yoga (mini Ashtanga) 35:00 [1]
rhr:45 slept:8.0 shoes: Manduka Eko Rubber

through boat pose, skipped vinyasas

Sunday Feb 18, 2018 #

8 AM

Run long (Snowy Roads) 1:59:30 [3] 12.15 mi (9:50 / mi) +689ft 9:20 / mi
rhr:45 slept:8.0 weight:106lbs shoes: Altra Kings

out and back from home - Skyline to Enger - not too shabby, took like an hour to feel warmed up and not like a slug!
4 PM

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

Saturday Feb 17, 2018 #

8 AM

Run (SHT) 1:51:25 [3] 10.11 mi (11:01 / mi) +1247ft 9:52 / mi
slept:7.5 shoes: Altra Lone Peak 3.5

out and back from home - trail a little slick in spots, but all runnable
4 PM

Bike (Salsa Mukluk) 1:37:07 [3] 10.85 mi (8:57 / mi) +892ft 8:18 / mi

out and back Homebrew - skipped snomo trail on the way home

Friday Feb 16, 2018 #

7 AM

Yoga (mini Ashtanga) 27:00 [1]
rhr:43 slept:7.0 weight:106lbs shoes: Manduka Eko Rubber

Sun sals and standing sequence
4 PM

Run (Easy Run) 52:49 [3] 5.17 mi (10:13 / mi) +272ft 9:44 / mi

out and back, Shelby-Getchell, a little underdressed

Thursday Feb 15, 2018 #

7 AM

Run (Regular Run) 1:03:00 [3] 6.26 mi (10:04 / mi)
rhr:45 slept:7.5 shoes: Altra Kings

out and back snomo trail west - more or less warm up, recovery, cool down for hill repeats

Run hills (Snomo Trail) 10:00 [5] 1.0 mi (10:00 / mi) +500ft 6:47 / mi
shoes: Altra Kings

Hill/fartlek type run - went up all the steep little hills hard - time/distance probably not too accurate!
4 PM

Bike (Salsa Mukluk) 1:25:27 [3] 9.15 mi (9:20 / mi) +749ft 8:40 / mi

Brewer Loop CCW

Wednesday Feb 14, 2018 #

7 AM

Run (Easy Run) 33:29 [3] 3.27 mi (10:14 / mi) +180ft 9:44 / mi
rhr:43 slept:5.0 weight:105lbs shoes: Altra Lone Peak 3.0 New

roads around home

Strength (mostly arms) 15:00 [2]

12 PM

Bike (Salsa Mukluk) 1:41:59 [3] 11.32 mi (9:01 / mi) +981ft 8:20 / mi

out and back from home - Homebrew - great
5 PM

Run (Regular Run) 1:00:00 [3] 5.75 mi (10:26 / mi) +564ft 9:33 / mi
shoes: Altra Lone Peak 3.5

out and back, snomo trail west - so nice out!

Yoga (Sun Sals) 8:00 [1]
shoes: Manduka Eko Rubber

Tuesday Feb 13, 2018 #

7 AM

Run (Plainview, TX) 1:14:00 [3] 7.4 mi (10:00 / mi)
slept:8.0 shoes: Altra Kings

regular running plus rest between intervals (~3 mi before, 3.5 after) - as much trail and grassy field as I could find, probably less than 1/2 mile pavement :)

Run intervals (trail!) 5:00 [4] 0.6 mi (8:20 / mi) +50ft 7:43 / mi
shoes: Altra Kings

10 ~30 seconds hard on singletrack in middle of run, ~1 min rest between

Monday Feb 12, 2018 #

6 AM

Run (Plainview, TX) 41:00 [3] 4.05 mi (10:07 / mi)
slept:7.0 shoes: Altra Torin 2.5

recovery run

Yoga (Sun Sals) 15:00 [1]

Sunday Feb 11, 2018 #

6 AM

Run warm up/down (Plainview, TX) 55:20 [3] 5.5 mi (10:04 / mi)
slept:7.0 shoes: Altra Torin 2.5

~2 mi w/u, 1.5 mi c/d, rest between intervals

Run intervals (Plainview, TX) 7:40 [4] 1.0 mi (7:40 / mi)
shoes: Altra Torin 2.5

6 ~100m strides, 6 ~1 min intervals, approx. 2x rest between each - hard to figure out speed looking at Garmin data for such short intervals, guess I'll need a track, or to actually look at my watch to start and stop at certain times/distances to be more precise!
4 PM

Hike/Walk (Plainview, TX) 50:00 [2] 2.5 mi (20:00 / mi)

while waiting for subcontractors to fix equipment, wanted to get in another run, but ended up working late instead :(

Saturday Feb 10, 2018 #

6 AM

Run (Plainview, TX) 41:16 [3] 4.07 mi (10:08 / mi)
slept:7.0 shoes: Altra Torin 2.5

Had a hard time getting out of bed, and high teens F, but actually felt decent
6 PM

Run (Plainview, TX) 1:01:00 [3] 6.0 mi (10:10 / mi)
shoes: Altra Kings

similar to yesterday's 'trails', rounded down a minute for trying to get a dumb dog to go home

Yoga (Sun Sals) 15:00 [1]

Friday Feb 9, 2018 #

6 AM

Run (Plainview, TX) 31:50 [3] 3.12 mi (10:12 / mi)
slept:7.0 shoes: Altra Torin 2.5

recovery run

Strength (random) 5:00 [2]

6 PM

Run (Plainview, TX) 1:02:46 [3] 5.94 mi (10:34 / mi)
shoes: Altra Kings

about half single track, which is mostly next to the paved path, but dirt!

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

Thursday Feb 8, 2018 #

5 PM

Run (Plainview, TX) 52:43 [3] 5.7 mi (9:15 / mi)
slept:5.0 shoes: Altra Torin 2.5

4 mi warm up, 1 min rest, 1 mi cool down for intervals

out and back on quieter roads and path - 60s! shorts and t!
C • Shorts and a T! 2

Run intervals 5:00 [4] 0.65 mi (7:42 / mi)
shoes: Altra Torin 2.5

5x1 min hardish

Yoga (Sun Sals) 7:00 [1]

Wednesday Feb 7, 2018 #

Note
(rest day)

Unplanned all effing day in airports - hopefully I can get in some warm miles in TX tomorrow! At least I have a couple miles of 'walking' in

Tuesday Feb 6, 2018 #

6 AM

Bike (Raleigh-Rollers) 30:00 [3] 8.5 mi (3:32 / mi)

rpms upper 70s
5 PM

Run (Snomo Trail) 1:13:57 [3] 6.88 mi (10:45 / mi) +666ft 9:51 / mi
rhr:45 slept:7.0 weight:106lbs shoes: Altra Lone Peak 3.5

out and back to Ugstad. Actually nice and pleasant

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

Monday Feb 5, 2018 #

4 PM

Bike (Raleigh-Rollers) 30:00 [3] 8.0 mi (3:45 / mi)
slept:8.0

avg rpm ~70, sluggish

Strength (mostly arms) 20:00 [2]

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

Sunday Feb 4, 2018 #

8 AM

Yoga (mini Ashtanga) 35:00 [1]
slept:7.0 shoes: Manduka Eko Rubber

up to boat, skipped vinyasas
2 PM

Run (Regular Run) 1:09:57 [3] 7.34 mi (9:32 / mi) +413ft 9:03 / mi
slept:1.0 shoes: Altra Kings

out and back on Getchell, felt nice despite cold and wind

Saturday Feb 3, 2018 #

8 AM

Run long (SHT) 1:56:59 [3] 9.63 mi (12:09 / mi) +1217ft 10:51 / mi
rhr:45 slept:7.0 weight:1.5lbs shoes: Altra Lone Peak 3.5

out and back, Snomo and SHT, good
4 PM

Bike (Raleigh-Rollers) 30:00 [3] 8.5 mi (3:32 / mi)

cadence low 70s

Strength (mostly arms) 30:00 [2]

Friday Feb 2, 2018 #

6 AM

Yoga (Sun Sals) 10:00 [1]
rhr:41 slept:7.5 weight:106lbs shoes: Manduka Eko Rubber

better than nothing
3 PM

Run (Easy Run) 40:00 [3] 4.09 mi (9:47 / mi)
shoes: Altra Lone Peak 3.5

lakewalk, feel like such a slug - big week of sitting and eating

Thursday Feb 1, 2018 #

6 AM

Run (Madison, WI) 58:49 [3] 6.0 mi (9:48 / mi)
slept:7.5 shoes: Altra Kings

out and back to Picnic Point - easyish

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