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Training Log Archive: ljbean

In the 30 days ending Nov 30, 2014:

activity # timemileskm+ft
  Run20 23:17:15 152.02(9:11) 244.65(5:43) 8100
  Bike16 14:17:57 160.11(5:22) 257.67(3:20) 2769
  Yoga16 7:55:00
  Strength12 2:42:00
  Hike/Walk1 30:00 1.0(30:00) 1.61(18:39)
  Total51 48:42:12 313.13 503.93 10869
  [1-5]49 48:22:12
averages - sleep:7.2 rhr:42 weight:109.9lbs

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Sunday Nov 30, 2014 #

9 AM

Run long (Skyline) 2:16:37 [4] 16.0 mi (8:32 / mi)
slept:8.0 weight:110.4lbs shoes: Solomon Sense Pro

Northwoods out and back on Skyline - mostly ran with Jarrow, Jess, Bill, Anna, and Harry for some - pretty good, relaxed first half - a little faster second half (though not as fast as Anna and Harry went...) pretty tired after ~10 miles.
C • WOW 2
3 PM

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

good

Saturday Nov 29, 2014 #

7 AM

Run long (Snowy Roads) 2:44:11 [3] 17.89 mi (9:11 / mi) +984ft 8:43 / mi
ahr:144 max:161 rhr:43 slept:7.5 weight:110lbs shoes: Brooks Cascadia 7

Skyline - Orange Street. Pretty good, water bottle a little too frozen after 2 hours, left arch and right outer foot getting irritated not long after that - otherwise may have tacked on a few more miles - hopefully good to go for tomorrow!
2 PM

Bike (Salsa-Mukluk) 48:44 [3] 6.23 mi (7:49 / mi) +394ft 7:23 / mi
ahr:127 max:162

Brewer - Just Lollygagger
3 PM

Yoga (relaxy stuff) 10:00 [0]

Friday Nov 28, 2014 #

2 PM

Run (Regular Run) 38:09 [3] 4.07 mi (9:22 / mi)
ahr:144 max:165 slept:10.0 shoes: Altra Intuition 1.5

Keene's to Mary Lane Drive - Keene's pretty ankly-turny
3 PM

Strength (core/balance) 10:00 [2]

Yoga (Sun Salutations) 10:00 [1]

Thursday Nov 27, 2014 #

9 AM

Bike (Salsa Mukluk) 1:49:00 [3] 10.19 mi (10:42 / mi) +427ft 10:17 / mi
slept:7.0

Group ride in Twin Cities (Carver Lake) - I was bringing up the rear, but still ended up with more standing around than I was dressed for. About once a year I have to remind myself why I don't particularly enjoy group rides.

Wednesday Nov 26, 2014 #

6 AM

Strength (core/balance) 10:00 [2]
ahr:94 max:115

Bike (Raleigh-Rollers) 30:00 [2] 8.0 mi (3:45 / mi)
ahr:129 max:147 rhr:38 slept:7.0 weight:109.8lbs

Dresden Dolls
6 PM

Run (Lakewalk Run) 38:27 [3] 4.49 mi (8:34 / mi)
shoes: Nike Air Pegasus+

Sam, Cedar, and Shaun - nice

Tuesday Nov 25, 2014 #

6 AM

Bike (Raleigh-Rollers) 27:00 [2] 7.5 mi (3:36 / mi)
ahr:137 max:152 rhr:38 slept:6.0 weight:109.8lbs

Vans Warped Tour VII

Strength (mostly arms) 10:00 [2]
ahr:98 max:128

6 PM

Run (Easy Run) 20:00 [3] 2.2 mi (9:05 / mi)
shoes: Altra Intuition 1.5

Yoga (Running-Basics) 30:00 [1]

Sunday Nov 23, 2014 #

9 AM

Run (Northwoods Run) 1:51:06 [3] 13.31 mi (8:21 / mi) +984ft 7:48 / mi
ahr:142 max:168 slept:7.0 weight:109.8lbs shoes: Solomon Sense Pro

Roads - mix of wet pavement, snow, little iciness - with Jarrow, Anna, Jim, Harry, Dave, Mae - felt surprisingly good.
C • Nice! 2
3 PM

Bike (Kona Jake) 45:20 [3] 10.19 mi (4:27 / mi)
ahr:119 max:169

Roads around Hermantown
4 PM

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

back of left leg particularly tight

Saturday Nov 22, 2014 #

7 AM

Run long (mostly trails) 2:46:19 [4] 13.97 mi (11:54 / mi) +2257ft 10:20 / mi
ahr:143 max:162 rhr:47 slept:7.5 weight:109.6lbs shoes: Brooks Cascadia 7

Roads to Big Kahuna to SHT east between Westgate ~5 miles, back on SHT to St. Louis River Rd, roads home. Tired/sluggish to start, eventually felt good and enjoyed some time in the pretty winter woods! Right ankle and arch irritated occasionally, esp. last couple miles.

Friday Nov 21, 2014 #

6 AM

Run (Short) 20:40 [3] 2.29 mi (9:02 / mi)
slept:7.0 weight:109.8lbs shoes: Nike Air Pegasus+

Strength (core stuff) 10:00 [3]

6 PM

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

Thursday Nov 20, 2014 #

6 AM

Bike (Raleigh-Rollers) 35:00 [3] 10.0 mi (3:30 / mi)
ahr:139 max:153 rhr:44 slept:7.0 weight:110lbs

Wednesday Nov 19, 2014 #

5 AM

Bike (Raleigh-Rollers) 50:00 [3] 15.0 mi (3:20 / mi)
ahr:147 max:160 slept:6.0

Dresden Dolls
6 PM

Run (Lakewalk Run) 51:07 [3] 6.2 mi (8:15 / mi)
ahr:142 max:161 weight:110.4lbs shoes: Mizuno Ascend 8

Snowy, but not too slick - Sam, Mae, Ron, Shaun, Kaitlin, Lisa, Sarah, Ryan - and a few dogs - felt good!

Sunday Nov 16, 2014 #

9 AM

Run (Northwoods) 1:26:18 [3] 10.01 mi (8:37 / mi) +656ft 8:07 / mi
ahr:150 max:162 slept:7.5 weight:109.8lbs shoes: Solomon Sense Pro

Amity and Hawk's Ridge - Jarrow, Jess, Irina, Anna, Mae, Bill, Harry - pretty good - feet noticeable but not problematic - tired toward end though
3 PM

Bike (Salsa Mukluk) 1:20:28 [3] 8.29 mi (9:42 / mi) +558ft 9:08 / mi
ahr:143 max:171

Brewer - Lollygagger and all Homebrew CCW - dressed just right and had a comfy and fun ride
4 PM

Yoga (Cycling-Basics) 20:00 [1]
shoes: Manduka Eko Rubber

a little wobbly

Saturday Nov 15, 2014 #

7 AM

Run (Easy Run) 25:46 [3] 3.0 mi (8:35 / mi)
rhr:41 slept:7.5 weight:110lbs shoes: Nike Air Pegasus+

Home Loop
Didn't dress quite warm enough - OK for a short run though
C • Right? 2
11 AM

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

3 PM

Bike (Salsa Mukluk) 56:12 [3] 6.45 mi (8:43 / mi) +427ft 8:12 / mi
ahr:133 max:163

Brewer - Lollygagger and a little Homebrew - a few wobbles, but no crashes!

Strength (core/balance) 8:00 [3]
ahr:101 max:167

Thursday Nov 13, 2014 #

5 AM

Bike (Raleigh-Rollers) 39:00 [3] 11.5 mi (3:23 / mi)
ahr:143 max:160 rhr:41 slept:7.0

Hellcat Records
6 AM

Strength (mostly arms) 15:00 [3]
ahr:109 max:134

4 PM

Run (Regular Run) 53:32 [3] 6.05 mi (8:51 / mi)
shoes: Altra Lone Peak 1.5

St. Louis River Road - as much snowy roads and shoulders as I could handle!
5 PM

Strength (Snow Shovel) 15:00 [2]

Back deck

Yoga warm up/down (random) 10:00 [1]
shoes: Manduka Eko Rubber

Wednesday Nov 12, 2014 #

6 AM

Run (Easy Run) 34:15 [3] 3.76 mi (9:07 / mi)
ahr:134 max:155 slept:7.0 weight:110lbs shoes: Mizuno Ascend 8

Yoga warm up/down (random) 10:00 [1]
shoes: Manduka Eko Rubber

Tuesday Nov 11, 2014 #

6 AM

Strength (Snow Shoveling) 15:00 [2]
ahr:128 max:154

C • ... 3

Bike (Raleigh-Rollers) 38:00 [3] 11.0 mi (3:27 / mi)
ahr:133 max:159 rhr:41 slept:7.0 weight:110lbs

Dresden Dolls

Monday Nov 10, 2014 #

5 PM

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

Strength (Snow Shoveling) 19:00 [2]
ahr:100 max:123 slept:7.5

Sunday Nov 9, 2014 #

9 AM

Run long (Rock Hill) 2:49:13 [4] 16.77 mi (10:05 / mi) +2267ft 8:57 / mi
ahr:147 max:167 rhr:43 slept:7.5 weight:109.8lbs shoes: Brooks Cascadia 7

Northwoods Run - Jarrow for duration, then some loops with other folks. Lots of loops, lots of tired toward end, but really didn't slow down much - if no injuries result, definitely a good 'ultra' training run!
C • distance 4

Saturday Nov 8, 2014 #

Hike/Walk (trails) 30:00 [1] 1.0 mi (30:00 / mi)

getting to cranberries, and Rudy showing me the black diamond trail he's been working on all year
8 AM

Run (Easy Run) 26:49 [3] 3.22 mi (8:20 / mi)
rhr:43 slept:7.0 weight:109.6lbs shoes: Solomon Sense Pro

pretty good

Strength (core/balance) 25:00 [3]

3 PM

Bike (Salsa Mukluk) 1:07:00 [3] 7.7 mi (8:42 / mi)
ahr:134 max:169

Brewer with Rudy - slow and wimpy with obstacles, but good to get out I guess!
6 PM

Yoga (Cycling-Basics) 20:00 [1]
shoes: Manduka Eko Rubber

Friday Nov 7, 2014 #

6 AM

Run (Easy Run) 36:14 [3] 4.15 mi (8:44 / mi)
ahr:133 max:152 rhr:43 slept:6.0 shoes: Nike Air Pegasus+

Strength (arms) 15:00 [2]

5 PM

Yoga (Light Ashtanga) 55:00 [1]
shoes: Manduka Eko Rubber

Thursday Nov 6, 2014 #

6 AM

Bike (Kona Jake) 1:01:02 [3] 15.77 mi (3:52 / mi)
ahr:132 max:155 slept:7.0 weight:109.6lbs

To Work - yay!
4 PM

Bike (Kona Jake) 1:23:22 [3] 15.78 mi (5:17 / mi) +965ft 5:00 / mi
ahr:120 max:157

That hill is so hard
C • Good thing 2
6 PM

Yoga warm up/down (Cycling-Hips I) 30:00 [1]
shoes: Manduka Eko Rubber

Wednesday Nov 5, 2014 #

6 PM

Run (Big Kahuna) 55:19 [3] 5.85 mi (9:27 / mi) +525ft 8:43 / mi
ahr:133 max:163 slept:7.0 shoes: Mizuno Ascend 8

Out and back Stebner-Skyline-B.K. to Westgate. Good

Tuesday Nov 4, 2014 #

6 AM

Bike (Kona Jake) 46:27 [3] 10.22 mi (4:33 / mi)
ahr:127 max:168 rhr:41 slept:7.0 weight:109.8lbs

nice morning, tired, otherwise OK

Strength (random) 10:00 [2]

5 PM

Run (Regular Run) 44:20 [3] 5.12 mi (8:40 / mi)
ahr:139 shoes: Solomon Sense Pro

Monday Nov 3, 2014 #

6 PM

Yoga (Ashtanga Class) 1:30:00 [2]
rhr:38 slept:6.0 shoes: Manduka Eko Rubber

not awesome, think I'm being paranoid about my feet.
C • Better 1

Sunday Nov 2, 2014 #

2 PM

Run warm up/down (Hartley) 30:30 [3] 3.3 mi (9:15 / mi)
ahr:130 max:157 shoes: Brooks Cascadia 7

Warm up with Molly and Bill, Cool down with Marcus

Run race (NMTC-Hartley) 48:50 [5] 5.7 mi (8:34 / mi) +427ft 8:00 / mi
ahr:167 max:174 slept:8.0 shoes: Brooks Cascadia 7

Struggled with uphill in first half, but recovered and finished fairly strong - still feeling relatively out of shape. Both outer metatarsals noticeable last few miles, but didn't feel anything during cool down?

Saturday Nov 1, 2014 #

8 AM

Run (Regular Run) 39:33 [3] 4.67 mi (8:28 / mi)
ahr:150 rhr:42 slept:7.0 weight:110lbs shoes: Nike Air Pegasus+

Yoga warm up/down (random) 15:00 [1]
shoes: Manduka Eko Rubber

11 AM

Bike (Trek Fuel) 41:22 [3] 6.29 mi (6:35 / mi)
ahr:143 max:170

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