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Training Log Archive: ljbean

In the 30 days ending Apr 30, 2013:

activity # timemileskm+ft
  Run23 31:23:38 208.92(9:01) 336.22(5:36)
  Bike13 9:20:03 153.77(3:39) 247.47(2:16)
  Yoga15 8:05:00
  Strength5 1:05:00
  Total56 49:53:41 362.69 583.69
averages - sleep:7.5 rhr:39 weight:113.3lbs

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Tuesday Apr 30, 2013 #

3 PM

Run (Recovery Run) 26:56 [3] 3.0 mi (8:59 / mi)
slept:8.0 weight:114.2lbs shoes: Brooks Pure Grit

Planned on a little further, but lower legs and feet did not agree
4 PM

Bike (Jake) 44:27 [3] 10.2 mi (4:21 / mi)

Little windy - nice day otherwise though!

Sunday Apr 28, 2013 #

8 AM

Bike (Jake) 41:23 [3] 10.19 mi (4:04 / mi)
slept:8.0

Relatively easy bike ride around Hermantown - good
3 PM

Run (Recovery Run) 26:49 [3] 2.99 mi (8:58 / mi)
weight:113.6lbs shoes: Mizuno Wave Precision 12

Calves a little tight, lungs a little tired
4 PM

Yoga warm up/down (random) 15:00 [1]

guess my hips are tight too

Saturday Apr 27, 2013 #

Event: Chippewa 50k Ultramarathon
 
8 AM

Run race (Chippewa 50k) 5:24:28 [3] 30.97 mi (10:29 / mi)
slept:6.5 shoes: Brooks Pure Grit

Felt mostly good - course was challenging, so I left all delusions of being competetive behind and enjoyed a lovely day in the woods. 3 crashes in last 8 miles as I kept kicking roots - no acute pains :)
C • Nice run! 4

Friday Apr 26, 2013 #

6 AM

Run (Regular Run) 58:37 [3] 7.3 mi (8:02 / mi)
rhr:39 slept:7.5 weight:113lbs shoes: Mizuno Wave Precision 12

Felt strangely good...maybe should've had a race today

Thursday Apr 25, 2013 #

6 AM

Yoga (Ashtanga) 50:00 [2]
slept:7.5

Wednesday Apr 24, 2013 #

6 AM

Bike (Exercise Bike) 42:00 [2] 8.0 mi (5:15 / mi)
ahr:130 max:160 slept:8.0

In hotel 'fitness center' - pretty lame
7 AM

Strength (random) 10:00 [2]
ahr:101 max:140

5 PM

Run (Regular Run) 40:54 [3] 4.5 mi (9:05 / mi)
shoes: Mizuno Wave Precision 12

Edina again - few stops for traffic
6 PM

Yoga warm up/down (Running-Hips) 30:00 [2]

Tuesday Apr 23, 2013 #

3 PM

Run (Slug Run) 1:17:02 [3] 8.37 mi (9:12 / mi)
slept:8.0 shoes: Mizuno Wave Precision 12

In Edina - roads - soooo slow
C • Sometimes... 4

Sunday Apr 21, 2013 #

9 AM

Run (Northwoods Group Run) 1:31:35 [3] 11.08 mi (8:16 / mi)
slept:8.0 shoes: Brooks Pure Grit

Mostly ran with Jarrow and Kathi - slightly less speedy than rest of group, but still steady pace and good run
4 PM

Yoga (random YJ videos) 45:00 [2]

Saturday Apr 20, 2013 #

12 PM

Run long (Proctor-Hermantown) 3:14:15 [3] 22.44 mi (8:39 / mi)
slept:8.0 weight:113lbs shoes: Mizuno Wave Precision 12

Good run - took it relatively easy - no pains - little sunburn though!
6 PM

Bike warm up/down (Jake) 24:48 [2] 6.18 mi (4:01 / mi)
ahr:120 max:144

Easy ride with Rudy - finally took the commuter outside!

Friday Apr 19, 2013 #

11 AM

Run (Slow Run) 46:46 [3] 5.11 mi (9:09 / mi)
slept:8.0 shoes: Brooks Pure Grit

Sluggish - moving pretty slow, and the roads weren't even terrible!
12 PM

Strength (random) 20:00 [2]

5 PM

Yoga (Ashtanga) 1:00:00 [2]

Thursday Apr 18, 2013 #

6 AM

Bike (Raleigh-Rollers) 1:02:25 [3] 18.2 mi (3:26 / mi)
slept:7.0

5 PM

Yoga warm up/down (Cycling-Hips) 30:00 [2]

Wednesday Apr 17, 2013 #

6 AM

Bike (Raleigh-Rollers) 40:00 [3] 10.9 mi (3:40 / mi)
ahr:123 max:140 slept:7.0

7 AM

Strength (arms) 15:00 [2]
ahr:87 max:116

6 PM

Run (Lakewalk Run) 48:41 [3] 6.12 mi (7:57 / mi)
shoes: Mizuno Wave Precision 12

Good Run - mostly with Marcus and Andrea - wind and sleet not as miserable as anticipated!

Tuesday Apr 16, 2013 #

6 AM

Bike (Raleigh-Rollers) 55:00 [3] 16.0 mi (3:26 / mi)
ahr:127 max:146 slept:7.0

5 PM

Run (Aerobic Run) 1:21:43 [3] 9.98 mi (8:11 / mi)
weight:113.4lbs shoes: Brooks Pure Grit

Nice hilly run w/ 10 ~100m strides, 1 min rest toward end - felt pretty good
7 PM

Yoga warm up/down (Random) 15:00 [2]

Sunday Apr 14, 2013 #

9 AM

Run (Sunday Group Run) 1:20:13 [3] 9.12 mi (8:48 / mi)
slept:8.0 shoes: Mizuno Wave Precision 12

With Molly, Kathi, Mark (Jess and Jay for a bit too -and Liz and Shelly). Nice run in the sunshine!

Saturday Apr 13, 2013 #

9 AM

Run race (Zumbro Trail ) 2:44:13 [4] 16.85 mi (9:45 / mi)
slept:7.0 shoes: Brooks Pure Grit

Fun and awesome course - variety of scenery, terrain and weather - those 100-milers are nuts!
12 PM

Run warm up/down (Cool down) 10:35 [2] 1.15 mi (9:12 / mi)
shoes: Brooks Pure Grit

Gravel road - everything felt AOK

Thursday Apr 11, 2013 #

5 AM

Run (Regular Run) 45:35 [3] 5.19 mi (8:47 / mi)
slept:7.0 shoes: Brooks Pure Grit

6 AM

Yoga warm up/down (random) 10:00 [1]

5 PM

Bike (Raleigh-Rollers) 40:00 [3] 11.4 mi (3:31 / mi)
ahr:123 max:151

6 PM

Yoga warm up/down (Running-Hips) 20:00 [1]

Wednesday Apr 10, 2013 #

6 AM

Bike (Raleigh-Rollers) 55:00 [3] 16.2 mi (3:24 / mi)
ahr:136 max:155 slept:7.0

7 AM

Strength (arms) 10:00 [2]
ahr:114 max:146

5 PM

Run (short Lakewalk Run) 37:44 [3] 4.2 mi (8:59 / mi)
shoes: Mizuno Wave Precision 12

Visiting run with my uncle Larry - wind made talking difficult until turnaround...good run though!
6 PM

Run (Lakewalk Run) 49:41 [3] 6.1 mi (8:09 / mi)
shoes: Mizuno Wave Precision 12

Regular Lakewalk Run - mostly ran with Sam, Andrea, Kieth - good run - speedy second half (sub-8s with tailwind)

Tuesday Apr 9, 2013 #

6 AM

Run (Aerobic Run) 1:07:34 [3] 8.0 mi (8:27 / mi)
slept:7.5 shoes: Brooks Pure Grit

w/ 10 ~100m strides, 1 min. rest in second half. Felt alright
6 PM

Yoga (Power Yoga) 1:00:00 [1]
weight:113.6lbs

Kept it easy and stretchy

Sunday Apr 7, 2013 #

9 AM

Run (Group Run) 1:20:19 [3] 9.43 mi (8:31 / mi)
slept:8.0 shoes: Mizuno Wave Precision 12

From Jarrow's - Jean Duluth and nearby roads - 1st half mostly with Jody, Sara, Kathi, 2nd halft mostly Jarrow and Chris - roads not terribly snowy, still seemed harder than pace indicates...no pains though!
4 PM

Bike (Raleigh-Rollers) 35:00 [3] 10.3 mi (3:24 / mi)
ahr:133 max:148

Stayed in easier gears and did more 'spinning' - felt AOK
5 PM

Yoga warm up/down (Sun Salutations) 10:00 [2]

mostly checking SI joints - seemed OK

Saturday Apr 6, 2013 #

9 AM

Run long (Relaxed Run) 2:48:30 [3] 18.68 mi (9:01 / mi)
slept:8.0 shoes: Brooks Pure Grit

Decent run on slushy/icy roads in snow/rain/sleet - about half with Lisa and Sam - had good energy and no acute pains!
5 PM

Yoga warm up/down (Running-Hips) 30:00 [2]

Friday Apr 5, 2013 #

5 PM

Bike (Raleigh-Rollers) 30:00 [3] 8.8 mi (3:25 / mi)
ahr:134 max:154 slept:8.0 weight:113lbs

6 PM

Strength (arms) 10:00 [2]
ahr:95 max:130

Thursday Apr 4, 2013 #

6 AM

Bike (Raleigh-Rollers) 45:00 [3] 13.7 mi (3:17 / mi)
ahr:135 max:150 slept:7.0

7 AM

Yoga warm up/down (random) 10:00 [1]

4 PM

Run (Easy Run) 47:08 [3] 5.18 mi (9:06 / mi)
shoes: Brooks Pure Grit

mostly downhill running from home to West Duluth - nice and sunny!

Wednesday Apr 3, 2013 #

6 PM

Run (Lakewalk Run) 1:09:14 [3] 8.05 mi (8:36 / mi)
slept:7.5 shoes: Mizuno Wave Precision 12

nice run - good group - saw bear :)

Tuesday Apr 2, 2013 #

6 AM

Bike (Raleigh-Rollers) 45:00 [3] 13.7 mi (3:17 / mi)
slept:7.0

AOK
7 AM

Yoga warm up/down (random) 10:00 [1]

6 PM

Run (Recovery Run) 45:06 [3] 5.11 mi (8:50 / mi)
weight:112.8lbs shoes: Brooks Pure Grit

Nothing hurt! Just felt a little stiff/slow

Monday Apr 1, 2013 #

6 PM

Yoga (Ashtanga) 1:30:00 [2]
slept:7.0

not too awesome - kind of tired and distracted - and SI joints seem a bit agitated - ewww

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