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Training Log Archive: ljbean

In the 29 days ending Feb 29, 2020:

	activity	#	time	miles		km		+ft
	Run	30	34:18:17	204.06	(10:05)	328.4	(6:16)	17197
	Bike	14	19:30:26	177.42	(6:36)	285.53	(4:06)	10123
	Yoga	16	8:24:00
	Ski	7	5:53:00	28.01	(12:36)	45.08	(7:50)	2155
	Strength	8	2:19:00
	Total	55	70:24:43	409.49		659.01		29476
	[1-5]	55	70:09:43
averages - sleep:7.7 rhr:43 weight:111.8lbs

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Saturday Feb 29, 2020 #

7 AM

Run (Regular Run) 44:10 [3] 4.04 mi (10:56 / mi) +400ft 10:00 / mi
rhr:45 slept:7.5 weight:112lbs shoes: Altra Superiors

Keenes

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

12 PM

Bike (Mukluk) 54:44 [3] 7.41 mi (7:23 / mi) +600ft 6:52 / mi
ahr:135 max:167

from home - Stebner-Lollygagger-Homebrew-DT-Upper Burner-Red Dress-to Hutch lot to commence Rudy's BDay tri

Run (Regular Run) 34:54 [3] 3.29 mi (10:36 / mi) +370ft 9:35 / mi
shoes: Altra Lone Peak 4.0 gray

Deerslayer-Lower Burner-Upper Burner-Scarface - with Rudy, Dave and Cosmo...Eric and Kim biked along with us

Ski (Piedmont) 50:00 [3] 4.22 mi (11:51 / mi) +300ft 11:06 / mi
ahr:101 max:149

still suck at skiing - a couple modified chicken loops

Bike (Mukluk) 1:00:26 [3] 7.77 mi (7:47 / mi) +600ft 7:15 / mi
ahr:111 max:146

started with the guys, split off at the first intersection and made my way home via Deerslayer-Lower Burner-DT-Homebrew-Lollygagger-Keenes snomo - Brewer trails so awesome

Friday Feb 28, 2020 #

7 AM

Run (Easy Run) 28:06 [3] 3.0 mi (9:22 / mi) +175ft 8:53 / mi
rhr:42 slept:7.5 weight:112lbs shoes: Altra Lone Peak 4.5

roads around home

Strength (mostly arms) 20:00 [2]

1 PM

Ski (Piedmont) 41:54 [2] 3.28 mi (12:46 / mi) +370ft 11:32 / mi
ahr:124 max:168

Full loop - trail in good shape, for some reason I was skiing terribly though - probably 5-minutes worth of picking myself up off the ground in there.

3 PM

Bike (Mukluk) 1:11:47 [3] 10.06 mi (7:08 / mi) +620ft 6:45 / mi
ahr:130 max:163

out and back from home - Stebner-Lollygagger-Homebrew - trail is great

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

Thursday Feb 27, 2020 #

Note
rhr:46 slept:8.0 weight:112lbs (rest day)

massage in the morning, then half the work day driving to and from a work site - listening to some running podcasts, including Selby and Hardcore

Wednesday Feb 26, 2020 #

7 AM

Bike (Mukluk) 1:31:13 [3] 12.72 mi (7:10 / mi) +700ft 6:49 / mi
ahr:127 max:161 slept:7.5

to work via Lollygagger-Homebrew-DT-Upper Burner-Red Dress-Deerslayer-Lower Buner-DT-Skyline-Lincoln Park Drive-Lakewalk

great way to start the day

12 PM

Run (Regular Run) 27:25 [3] 6.17 mi (4:27 / mi) +250ft 4:17 / mi
shoes: Brooks Launch 7

Lakewalk out and back from work

4 PM

Bike (Mukluk) 1:35:24 [3] 11.45 mi (8:20 / mi) +1320ft 7:31 / mi
ahr:126 max:157

Home from work back the way I came except took 28th W. to Lower Burner-Foxx Rocks - into Brewer - a little tired (good tired) by the end

Tuesday Feb 25, 2020 #

8 AM

Run (Regular Run) 42:59 [3] 4.0 mi (10:45 / mi) +360ft 9:54 / mi
slept:7.5 shoes: Altra Lone Peak 4.5

Keenes again

Strength (mostly arms) 20:00 [2]

3 PM

Ski (Piedmont) 23:57 [2] 2.0 mi (11:58 / mi) +140ft 11:14 / mi
ahr:104 max:150

Chicken Loop and no Shake'n'Bake - too icy for me

Yoga (Running-Hips) 45:00 [1]
shoes: Manduka Eko Rubber

Monday Feb 24, 2020 #

7 AM

Run (Easy Run) 44:39 [3] 4.09 mi (10:55 / mi) +400ft 10:00 / mi
ahr:136 max:175 rhr:42 slept:7.5 weight:112lbs shoes: Altra Superiors

Keenes Rec Area trails - OK shape

4 PM

Bike (Kona-Jake) 1:30:11 [3] 19.19 mi (4:42 / mi) +660ft 4:33 / mi
ahr:126 max:159

Proctor and Hermantown Roads - nice afternoon

Yoga (easy) 15:00 [0]
shoes: Manduka Eko Rubber

hips too tight for sun sals

Sunday Feb 23, 2020 #

8 AM

Bike (Mukluk) 1:16:46 [3] 10.36 mi (7:25 / mi) +750ft 6:56 / mi
ahr:128 max:153 slept:6.5

from home - Deerslayer-Lower Burner-Foxx Rocks-DT-Homebrew-Lollygagger
Beautiful out there

12 PM

Ski (Piedmont) 41:42 [2] 3.24 mi (12:52 / mi) +450ft 11:22 / mi
ahr:121 max:148

full loop! Tracks in good shape - just a few sticky spots that had me guessing on where to have my weight and kept me chicken on the downhills. Such a lovely day though.

3 PM

Run (Easy Run) 31:50 [3] 3.26 mi (9:46 / mi) +200ft 9:14 / mi
shoes: Altra Lone Peak 4.5

roads and soft shoulders around home - just light knickers and long sleeve - windy and sunny

C • Heh... 2

Strength (mostly arms) 10:00 [2]

better than nothing

Yoga (Sun Sals + easy) 30:00 [1]
shoes: Manduka Eko Rubber

Saturday Feb 22, 2020 #

Event: Frozen 4 Hour

9 AM

Run race (Frozen 4-hour) 4:00:00 [4] 26.9 mi (8:55 / mi) +2620ft 8:10 / mi
ahr:161 rhr:43 slept:7.0 weight:113lbs shoes: Altra Lone Peak 4.0 gray

4-hour race at Lester - I got in 8 of the big loops (~5k) and 3 of the small loops (~1/2 mile) plus 0.1 miles. Race results say 26.9 miles, my watch says 26. Didn't want to do my usual sand bagging and tried to run a harder effort the whole time - really felt strong until the last ~1/2 hour, but kept plugging along to the end - and my paces were quite consistent (low 8/mi down Amity east and high 9/mil up Amity west) until the final 3 miles (closer to 10/mi, but more climbing).

Results still getting worked out, but for sure 1st woman, looks like by ~3 miles and looks like I tied for 4th overall with 2 other guys.

Drank 20 oz water, ate 3 clif bloks ~10 miles, 3 more from 16-19 miles, and a hazelnut gel (Hammer?) ~24 miles

Hamstrings sore (upper right especially), feet sore (left arch especially), but nothing painful.

Trail was in great shape - a little icing up by the end, weather was sunny and 30s - nearly perfect.

C • Another...... 3

Friday Feb 21, 2020 #

11 AM

Run (prerace run) 36:24 [3] 4.1 mi (8:53 / mi)
slept:8.0 shoes: Brooks Launch 7

Lakewalk - 10 ~100m strides, 30 sec. rest on the way back - little stir-crazy

C • Frozen 4 hour! 1

Thursday Feb 20, 2020 #

8 AM

Bike (Rollers) 32:00 [2] 9.0 mi (3:33 / mi)
rhr:42 slept:8.0 weight:112lbs

12 PM

Run (Lakewalk) 39:40 [3] 4.04 mi (9:49 / mi) +160ft 9:28 / mi
shoes: Altra Lone Peak 4.0 gray

enjoyed sunshine and tinkling ice

4 PM

Yoga (mini-Ashtanga) 28:00 [1]
shoes: Manduka Eko Rubber

through standing poses

Wednesday Feb 19, 2020 #

5 PM

Run (Regular Run) 46:20 [3] 4.1 mi (11:18 / mi) +400ft 10:21 / mi
slept:8.0 shoes: Altra Lone Peak 4.5

stiff/sluggish to start, better by the end - Keenes trails, a little rough

Yoga (Sun Sals + easy) 25:00 [1]
shoes: Manduka Eko Rubber

Tuesday Feb 18, 2020 #

7 AM

Bike (Rollers) 43:00 [2] 13.0 mi (3:18 / mi)
rhr:42 slept:7.5

12 PM

Run (Lakewalk) 1:00:49 [3] 6.0 mi (10:08 / mi) +250ft 9:45 / mi
shoes: Altra Lone Peak 4.5

less snowy

Monday Feb 17, 2020 #

7 AM

Bike (Rollers) 13:00 [2] 3.5 mi (3:43 / mi)
rhr:44 slept:8.0 weight:112lbs

C • By far... 2

Strength (mostly arms) 17:00 [2]

1 PM

Run (Lakewalk) 58:00 [3] 5.6 mi (10:21 / mi) +220ft 9:59 / mi
ahr:139 shoes: Altra Superiors

snowy

4 PM

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

DVD

Sunday Feb 16, 2020 #

7 AM

Run (Regular Run) 1:05:10 [3] 6.05 mi (10:46 / mi) +640ft 9:47 / mi
slept:8.0 shoes: Altra Lone Peak 4.5

Keenes and snomo

Yoga (Sun Sals + easy) 28:00 [1]
shoes: Manduka Eko Rubber

3 PM

Ski (Magney) 1:20:00 [3] 6.0 mi (13:20 / mi)

forgot my watch so guess on time and distance - just did main loop (no Ely's) - kinda tired. Way too much falling/sliding on my butt.

Saturday Feb 15, 2020 #

9 AM

Run (Longish) 1:52:33 [3] 10.4 mi (10:49 / mi) +853ft 10:03 / mi
slept:8.0 weight:112lbs shoes: Altra Lone Peak 4.0 gray

Keenes and Brewer

12 PM

Bike (Mukluk) 2:10:00 [3] 15.55 mi (8:22 / mi) +1420ft 7:42 / mi
ahr:139 max:167

from home: Keenes-Homebrew-DT-Upper Burner-Red Dress-Deerslayer-Lower Burner-Foxx Rocks-DT-Homebrew-Keenes - nearly perfect

4 PM

Ski (Piedmont) 1:05:47 [3] 5.27 mi (12:29 / mi) +550ft 11:22 / mi
ahr:104 max:144

a full loop!! then a Dippety-Dew loop without Nowak K - couldn't handle the shake 'n bake track disruption

Friday Feb 14, 2020 #

7 AM

Bike (Rollers) 1:00:00 [2] 18.0 mi (3:20 / mi)
slept:8.0

half listening to a running podcast

11 AM

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

skipped vinyasas

3 PM

Run (trails!) 1:03:06 [3] 6.04 mi (10:27 / mi) +550ft 9:37 / mi
shoes: Altra Superiors

Keenes and Snomo

Thursday Feb 13, 2020 #

3 PM

Run (Lakewalk) 38:26 [3] 4.02 mi (9:34 / mi)
ahr:150 rhr:43 slept:7.5 weight:111lbs shoes: Brooks Launch 7

sunshine and above zero!

5 PM

Strength (mostly arms) 30:00 [2]

Yoga (Running-Hips II) 30:00 [1]
shoes: Manduka Eko Rubber

Wednesday Feb 12, 2020 #

7 AM

Run (Bloomington) 1:14:00 [3] 7.68 mi (9:38 / mi) +440ft 9:08 / mi
ahr:135 slept:7.5 shoes: Altra Lone Peak 4.0 gray

9-mile creek bike path

5 PM

Yoga (mini-Ashtanga) 25:00 [1]
shoes: Manduka Eko Rubber

through standing poses

Tuesday Feb 11, 2020 #

7 AM

Run (Bloomington) 50:05 [3] 5.08 mi (9:52 / mi) +200ft 9:30 / mi
ahr:136 slept:8.0 shoes: Altra Lone Peak 4.0 gray

sidewalks - only a little snow and ice

Strength 7:00 [2]

pushups/situps

Monday Feb 10, 2020 #

7 AM

Run (Easy Run) 33:36 [3] 3.28 mi (10:15 / mi) +200ft 9:41 / mi
slept:8.0 shoes: Altra Kings 1.5 blue

roads around home

Sunday Feb 9, 2020 #

8 AM

Run (Longish) 3:05:46 [3] 15.49 mi (12:00 / mi) +1880ft 10:45 / mi
slept:7.5 shoes: Altra Lone Peak 4.5

Brewer and Piedmont trails
new shoes

4 PM

Bike (Mukluk) 1:49:00 [3] 13.07 mi (8:20 / mi) +1083ft 7:44 / mi
ahr:129 max:157

Lollygagger-Homebrew-DT-Upper Burner-Scarface-Deerslayer-Lower Burner-Foxx Rocks-DT-Lollygagger - from home. good

Yoga (Sun Sals + easy) 18:00 [1]
shoes: Manduka Eko Rubber

Saturday Feb 8, 2020 #

Event: Hartley Park 10k

9 AM

Run warm up/down (Hartley) 24:40 [3] 2.4 mi (10:17 / mi) +200ft 9:32 / mi
ahr:156 rhr:45 slept:8.0 weight:111lbs shoes: Altra Lone Peak 4.0 gray

Run race (Hartley 10k) 50:48 [5] 6.05 mi (8:24 / mi) +570ft 7:43 / mi
shoes: Altra Lone Peak 4.0 gray

6th overall, 1st female, ran hard but didn't blow up - did have to prod a lot at the end to keep pushing - at least there were a few guys to pass that helped. Wore traction devices and didn't seem to wreck my feet :)

C • Nice race!! 2

Run warm up/down (Hartley) 19:55 [3] 1.73 mi (11:31 / mi) +200ft 10:23 / mi
shoes: Altra Lone Peak 4.0 gray

little tired

Friday Feb 7, 2020 #

7 AM

Run (Regular Run) 36:52 [3] 3.34 mi (11:02 / mi) +300ft 10:10 / mi
ahr:149 slept:7.5 shoes: Altra Superiors

new shoes! icy roads and Keenes

5 PM

Yoga (Sun Sals + easy) 25:00 [1]
shoes: Manduka Eko Rubber

Thursday Feb 6, 2020 #

7 AM

Run (Easy Run) 34:22 [3] 3.4 mi (10:06 / mi) +300ft 9:20 / mi
ahr:109 max:134 slept:7.5 shoes: Altra Kings 1.5 blue

roads around home

Strength (mostly arms) 20:00 [2]

5 PM

Run (Lakewalk) 52:32 [3] 6.0 mi (8:45 / mi) +250ft 8:25 / mi
ahr:143 shoes: Brooks Launch 7

wtf

Wednesday Feb 5, 2020 #

8 AM

Run (trails!) 36:04 [3] 3.25 mi (11:06 / mi) +330ft 10:07 / mi
rhr:45 slept:8.0 weight:111lbs shoes: Altra Lone Peak 4.0 gray

loop at Piedmont on the way to work

3 PM

Bike (Mukluk) 1:58:57 [3] 13.39 mi (8:53 / mi) +1250ft 8:10 / mi
ahr:130 max:170

From home - Okerstrom - Snomo - Homebrew - DT - Upper Burner - Red Dress - Deerslayer - Lower Burner - Foxx Rocks - Lollygagger - Snomo - Okerstrom - trails aren't perfect but they are pretty solid!

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

Tuesday Feb 4, 2020 #

6 AM

Run (Regular Run) 1:03:23 [3] 6.12 mi (10:21 / mi) +1234ft 8:42 / mi
slept:7.5 shoes: Altra Timp Blue

home from W Duluth after dropping off a car - Lincoln Park Dr - 28th - Snomo Trail to Keenes - Okerstrom - MT - headwind the whole way

Monday Feb 3, 2020 #

7 AM

Run (Regular Run) 35:16 [3] 3.58 mi (9:51 / mi) +210ft 9:20 / mi
ahr:120 max:149 rhr:45 slept:7.0 weight:112lbs shoes: Altra Kings 1.5 blue

Stebner-Shelby-Getchel out and back-MT
OK

Strength (mostly arms) 15:00 [2]

4 PM

Ski (Piedmont) 49:40 [3] 4.0 mi (12:25 / mi) +345ft 11:29 / mi
ahr:106 max:151

1 chicken loop and 1 extra chicken (no shake-n-bake) loop - icy

Sunday Feb 2, 2020 #

7 AM

Bike (Mukluk) 2:03:58 [3] 12.95 mi (9:34 / mi) +1120ft 8:51 / mi
ahr:133 max:169 slept:8.0

Piedmont and Brewer - good

1 PM

Run (Longish) 2:05:32 [3] 13.48 mi (9:19 / mi) +1035ft 8:41 / mi
ahr:142 shoes: Brooks Launch 7

MT-by Piedmont-Skyline-St Louis River Rd-Ugstad-Htown-Lavaque-MT
also good

Yoga (Sun Sals + easy) 25:00 [1]
shoes: Manduka Eko Rubber

Saturday Feb 1, 2020 #

7 AM

Run long (trails!) 3:40:55 [3] 18.08 mi (12:13 / mi) +2000ft 11:04 / mi
rhr:40 slept:8.0 weight:111lbs shoes: Altra Lone Peak 4.0 gray

Keenes-Snomo-SHT-Piedmont-good

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