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Training Log Archive: ljbean

In the 30 days ending Apr 30, 2017:

	activity	#	time	miles		km		+ft
	Run	19	45:25:38	231.78	(11:46)	373.01	(7:18)	24732
	Bike	13	21:24:06	166.87	(7:42)	268.55	(4:47)	17339
	Hike/Walk	16	16:27:01	50.9	(19:23)	81.92	(12:03)	10050
	Yoga	11	4:10:00
	Strength	9	2:55:00
	Total	46	90:21:45	449.55		723.48		52121
	[1-5]	44	89:06:45
averages - sleep:8.2

6:30

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Sunday Apr 30, 2017 #

10 AM

Run (Boone, NC) 1:37:02 [3] 8.79 mi (11:02 / mi) +817ft 10:09 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

sidewalks and gravel paths - tired legs

Strength (mostly arms) 10:00 [2]

2 PM

Bike (Damascus, VA) 2:00:00 [3] 17.65 mi (6:48 / mi) +1710ft 6:14 / mi
shoes: Juliana Furtada 27.5

up Virginia Creeper trail - saw a bear despite all the people on a sunny Sunday afternoon

Bike (Damascus, VA) 1:15:00 [3] 17.65 mi (4:15 / mi)
shoes: Juliana Furtada 27.5

down Virginia Creeper

Saturday Apr 29, 2017 #

9 AM

Run (Boone, NC) 2:13:59 [3] 10.46 mi (12:49 / mi) +1319ft 11:27 / mi
slept:8.0 shoes: Altra Lone Peak 3.0 New

Rocky Knob singletrack - good stuff (though slow)

2 PM

Bike (Boone, NC) 1:15:00 [3] 7.48 mi (10:02 / mi) +961ft 8:56 / mi
shoes: Juliana Furtada 27.5

A loop at Rocky Knob, glad I convinced myself to try it, though pretty rocky and rooty, I did way better than expected - rounded down 5 minutes for stopping (group ride)

Friday Apr 28, 2017 #

9 AM

Hike/Walk (Brevard, NC) 16:00 [2] 1.0 mi (16:00 / mi)
slept:8.0 shoes: Altra Superior 2.0

3/4 pre run and 1/4 mile post run again

Run (Brevard, NC) 1:00:00 [3] 6.0 mi (10:00 / mi) +748ft 8:57 / mi
shoes: Altra Superior 2.0

another up/down out/back on gravel road

1 PM

Bike (Asheville, NC) 1:35:00 [3] 11.5 mi (8:16 / mi) +1470ft 7:22 / mi
shoes: Juliana Furtada 27.5

Bent Creek Experimental Forest - pretty decent trails, but legs tired, so didn't do much - rounded down some time for stopping to look at map - so many intersections!!

Thursday Apr 27, 2017 #

9 AM

Bike (Brevard, NC) 1:20:00 [3] 10.0 mi (8:00 / mi) +800ft 7:26 / mi
slept:8.0 shoes: Juliana Furtada 27.5

Thrift Cove and the bottom of Black Mountain with Rachel (and her pup) from Vermont while Rudy rode with her man
Garmin failed again, so more estimating from the biking app

Wednesday Apr 26, 2017 #

9 AM

Run (Brevard, NC) 1:55:00 [3] 10.5 mi (10:57 / mi) +1771ft 9:27 / mi
slept:8.0 shoes: Altra Lone Peak 3.0 New

out and back gravel road again - a couple miles of overgrown forest road in the middle, took the wrong trail :( Garmin started acting up at the end, estimate of distance

2 PM

Bike (Dupont SF, NC) 1:40:00 [3] 13.5 mi (7:24 / mi) +2000ft 6:30 / mi
shoes: Juliana Furtada 27.5

north of yesterday's outing - apperently this disappeared from the Garmin, going from memory - another enjoyable outing

Tuesday Apr 25, 2017 #

8 AM

Hike/Walk (Brevard, NC) 16:00 [2] 1.0 mi (16:00 / mi)
slept:8.0 shoes: Altra Superior 2.0

3/4 mile pre-run and 1/4 mile post run

Run 40:00 [3] 4.0 mi (10:00 / mi) +433ft 9:04 / mi
shoes: Altra Superior 2.0

gravel road mostly up out and down back

3 PM

Bike (Dupont SF, NC) 1:30:03 [3] 9.83 mi (9:10 / mi) +1171ft 8:14 / mi
shoes: Juliana Furtada 27.5

mostly forest road and easier singletrack - more manageable for me than the Pisgah Forest stuff!

Strength (mostly arms) 20:00 [2]

Yoga (easy/stretchy) 15:00 [0]

Monday Apr 24, 2017 #

Note
(rest day)

some strolls throughout the day, but no formal activity

Sunday Apr 23, 2017 #

10 AM

Hike/Walk (Pisgah, NC) 2:05:00 [2] 7.5 mi (16:40 / mi) +900ft 14:58 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

cool and soggy, but had to get out and do something, a little gravel road and a little Funneltop Mountain

Saturday Apr 22, 2017 #

11 AM

Hike/Walk (Pisgah, NC) 30:00 [2] 1.6 mi (18:45 / mi) +300ft 15:55 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

~.6 miles on gravel road before starting run, probably another mile of uphill walking during

Run long (Pisgah, NC) 6:00:00 [4] 30.0 mi (12:00 / mi) +2400ft 11:09 / mi
shoes: Altra Lone Peak 3.0

4+ miles gravel road to Pink Beds trails, 20+ miles tooling around on singletrack, mostly mellow, but a few technical spots, then back on the gravel road, plus a little tacked on to get 30 'running' miles - tired and achy lower legs and feet by the end, one little crash in the middle, no disasters
Only 50 oz. water, 1 fig bar, 1 gu, small handful of trail mix, 3 dates

Friday Apr 21, 2017 #

10 AM

Hike/Walk (Pisgah, NC) 22:00 [2] 1.3 mi (16:55 / mi)
slept:8.0 shoes: Altra Superior 2.0

gravel road stroll

Hike/Walk (Pisgah, NC) 44:00 [3] 1.8 mi (24:27 / mi) +900ft 16:35 / mi

Estimated hike-a-biking during ride - one mile over 600' of climbing!

Bike (Pisgah, NC) 1:00:00 [3] 7.0 mi (8:34 / mi) +500ft 8:02 / mi
shoes: Juliana Furtada 27.5

mostly gravel road to and from singletrack, I was able to ride a little of the climb and most (not all!) of the downhill - a beyond my skill level!

Strength (mostly arms) 20:00 [2]

Yoga (easy/stretchy) 10:00 [3]

Thursday Apr 20, 2017 #

5 PM

Hike/Walk (Pisgah, NC) 1:30:00 [2] 5.0 mi (18:00 / mi) +500ft 16:27 / mi
slept:8.0 shoes: Altra Lone Peak 3.0 New

mellow on the way out, tried moving a little faster on the way back - Funneltop Mountain trail, a few photo stops in there

Wednesday Apr 19, 2017 #

10 AM

Run long (Asheville, NC) 2:52:29 [3] 15.36 mi (11:14 / mi) +2274ft 9:51 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

Big Ivy area NE of town. Mostly climbing first half - 6.5 miles on gravel road took 77 minutes, then some rolling on a grassy double track, bulk of the descending on sketchy singletrack the last few miles. Just a little drizzle, lots of fog, cool waterfalls - a good outing. Arches achy towards end, but not bad. Left calf pretty sore after though.

C • Asheville 2

3 PM

Bike (Asheville, NC) 1:44:46 [3] 13.13 mi (7:59 / mi) +1903ft 7:01 / mi
shoes: Juliana Furtada 27.5

Out and back on same gravel road - 72 minutes to get to my run's 77 minute mark! Stopped for pictures this time though. ~32 minutes back down was exciting

Yoga (easy/stretchy) 15:00 [0]

Tuesday Apr 18, 2017 #

10 AM

Run (Boone, NC) 1:47:16 [3] 10.01 mi (10:43 / mi) +955ft 9:50 / mi
slept:9.0 shoes: Altra Superior 2.0

similar to Sunday without the singletrack - good

Strength (mostly arms) 20:00 [2]

6 PM

Hike/Walk (Asheville, NC) 1:00:00 [2] 3.0 mi (20:00 / mi) +600ft 16:49 / mi
shoes: Altra Lone Peak 3.0 New

breaking in new shoes with gravel road where we're camping - out and back, up and down - some picture stops on the way down

Monday Apr 17, 2017 #

10 AM

Yoga (mini Ashtanga) 50:00 [1]
slept:9.0

skipped most of the Vinyasas

Sunday Apr 16, 2017 #

11 AM

Run long (Boone, NC) 4:02:55 [3] 20.0 mi (12:09 / mi) +2047ft 11:04 / mi
slept:9.0 shoes: Altra Superior 2.0

~7.5 miles singletrack (Rocky Knob) - some steep and rocky, but a lot runnable. Rest was grass shoulders, sidewalks, a little gravel. Felt alright, right arch a bit angry, but not terrible. Had a fig bar a little over 2 hours in, hard candy ~3:30

Yoga (easy/stretchy) 15:00 [0]

Saturday Apr 15, 2017 #

12 PM

Run long (Boone, NC) 3:15:00 [3] 16.5 mi (11:49 / mi) +900ft 11:14 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

Wilson Creek area - mostly gravel roads, tried a few trails but too technical and I wanted to do more running than hiking. Quads still sore from Fork Ridge trail - didn't feel awesome, but they can't all be good (and I would prefer a few more easy days, but weather and visiting friends on the weekend led to trying a longer run today). 2 fig bars a little over an hour in (mostly during walking), trail mix ~2 hrs later

Hike/Walk (Boone, NC) 20:00 [2] 1.0 mi (20:00 / mi) +250ft 16:10 / mi
shoes: Altra Lone Peak 3.0

mostly Mountain to Sea trail - pretty rooty and steep ups and downs

Friday Apr 14, 2017 #

Hike/Walk (Boone, NC) 1:00:00 [2] 3.0 mi (20:00 / mi)

assorted strolls through the day - mostly walking to and from dinner in downtown Boone with Rudy, Travis, and Lauren

1 PM

Bike (Boone, NC) 1:03:39 [3] 5.65 mi (11:16 / mi) +889ft 9:48 / mi
slept:8.0 shoes: Juliana Furtada 27.5

Emerald Outback - lots of rootiness, some sharp climbs, but mostly mellow (I avoided the black diamond trails though)

Strength (mostly arms) 15:00 [2]

Thursday Apr 13, 2017 #

11 AM

Hike/Walk (North NC) 1:49:01 [3] 5.0 mi (21:48 / mi) +2600ft 14:37 / mi
slept:9.0 shoes: Altra Lone Peak 3.0

Fork Ridge and Appalachian Trail with Rudy - little bit of running in there
Fork Ridge super steep - 600+ feet first mile and 1,000' second mile

Run (North NC) 1:33:00 [3] 7.0 mi (13:17 / mi) +880ft 11:52 / mi
shoes: Altra Lone Peak 3.0

mostly AT, decent down Fork Ridge led to some tired quads!

5 PM

Yoga (mini Ashtanga) 20:00 [1]

Wednesday Apr 12, 2017 #

12 PM

Run (Knoxville, TN) 47:01 [3] 4.02 mi (11:42 / mi) +361ft 10:47 / mi
slept:8.0 shoes: Altra Superior 2.0

Baker Creek Preserve - less technical trails, fun, tried to keep it 'easy'

Strength (mostly arms) 15:00 [2]

2 PM

Bike (Knoxville, TN) 1:15:11 [3] 9.51 mi (7:54 / mi) +1050ft 7:09 / mi
shoes: Juliana Furtada 27.5

some technical, but mostly flowy and fun

Yoga (Sun Sals + Easy) 20:00 [1]

Tuesday Apr 11, 2017 #

9 AM

Yoga (mini Ashtanga) 45:00 [1]
slept:8.0

standing and sitting - skipped vinyasas

3 PM

Run (Knoxville, TN) 1:30:00 [3] 6.7 mi (13:26 / mi) +800ft 12:04 / mi
shoes: Altra Lone Peak 3.0

Ijams Mead Quarry trails - some runnable, but plenty of rockiness and punchy climbs - good for taking photo breaks

Hike/Walk 20:00 [3] 1.0 mi (20:00 / mi) +300ft 15:35 / mi
shoes: Altra Lone Peak 3.0

estimate of walking time during run

Monday Apr 10, 2017 #

Hike/Walk (strolls) 1:40:00 [2] 4.5 mi (22:13 / mi) +1200ft 17:44 / mi
slept:8.0 shoes: Altra Superior 2.0

a couple strolls, not pushing, after bike ride one with tired legs! Managed to find the steepest trails arounc.

1 PM

Bike (Fontana, NC) 1:35:00 [3] 9.4 mi (10:06 / mi) +1434ft 8:50 / mi
shoes: Juliana Furtada 27.5

took out some time for chatting with Rudy - OK trails, not a lot of it though, lots of up and down

Strength (mostly arms) 30:00 [2]

6 PM

Yoga (easy/stretchy) 15:00 [0]

Sunday Apr 9, 2017 #

11 AM

Run long (Tsali, NC) 5:02:06 [3] 24.53 mi (12:19 / mi) +2877ft 11:05 / mi
slept:9.0 shoes: Altra Lone Peak 3.0

Reverse of Friday run, plus an extra overlook loop and out and back on a connector road
Felt alright, no crazy pains, probably ~1 mile walking significant ups, ate a fig bar, 1 gu, and 4 pieces of hard candy

Saturday Apr 8, 2017 #

9 AM

Hike/Walk (strolling) 35:00 [2] 1.2 mi (29:10 / mi) +500ft 20:55 / mi
slept:8.0

old logging road, in the crocs

11 AM

Run (Tsali, NC) 1:15:16 [3] 6.87 mi (10:57 / mi) +820ft 9:51 / mi
shoes: Altra Superior 2.0

Mouse Branch Loop - good

Strength (mostly arms) 20:00 [2]

2 PM

Bike (Tsali, NC) 1:51:18 [3] 15.53 mi (7:10 / mi) +1778ft 6:28 / mi
shoes: Juliana Furtada 27.5

Mouse Branch and Thompson Loops - pretty good, had fun, not much for technical stuff (except an overlook loop - crazy downhill for me!)

5 PM

Yoga (mini Ashtanga) 30:00 [1]

standing and seated poses - skipped vinyasas

Friday Apr 7, 2017 #

12 PM

Run long (Tsali, NC) 3:05:36 [3] 16.79 mi (11:03 / mi) +1955ft 9:57 / mi
shoes: Altra Lone Peak 3.0

Left Loop and Right Loop - didn't plan to go so far, but felt good and got greedy

Thursday Apr 6, 2017 #

Hike/Walk (strolling) 1:30:00 [2] 5.0 mi (18:00 / mi)
slept:8.0 shoes: Altra Lone Peak 3.0

morning walk at Jackrabbit Mtn, more hiking with Rudy at Great Smoky Mountains National Park - didn't get poured on, but a little rain made for nice waterfalls!

4 PM

Yoga (easy/stretchy) 15:00 [0]

Wednesday Apr 5, 2017 #

8 AM

Run (Hayesville, NC) 2:09:00 [3] 11.1 mi (11:37 / mi) +1063ft 10:39 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

Jackrabbit Mtn again - tried to get out before the rain, escaped the heavier stuff! Felt pretty good

Tuesday Apr 4, 2017 #

10 AM

Run (Hayesville, NC) 1:04:58 [3] 6.15 mi (10:34 / mi) +463ft 9:52 / mi
slept:8.0 shoes: Altra Superior 2.0

A few miles of Georgia road, then Jack Rabbit Mountain trails in NC

Strength (mostly arms) 25:00 [2]

2 PM

Bike (Hayesville, NC) 2:19:09 [3] 19.04 mi (7:18 / mi) +1673ft 6:45 / mi
shoes: Juliana Furtada 27.5

Jackrabbit Mountain - great, little tired on climbs and at the end

5 PM

Hike/Walk (Hayesville, NC) 1:00:00 [1] 3.0 mi (20:00 / mi)
shoes: Altra Superior 2.0

mostly a nature walk with Rudy - dawdling first half

Monday Apr 3, 2017 #

Note
(rest day)

not planned - but rainy and blah - did get in ~1 mile stroll with Rudy near campsite

Sunday Apr 2, 2017 #

11 AM

Hike/Walk (Elijay, GA) 1:30:00 [3] 5.0 mi (18:00 / mi) +2000ft 13:03 / mi
slept:8.0 shoes: Altra Lone Peak 3.0

3+ miles/1 hour with Rudy to the top of Springer Mtn/southern terminus of Appalachian Trail - esitmate a couple more miles hiking up climbs during the run - Beautiful day

Run long (Elijay, GA) 3:35:00 [4] 17.0 mi (12:39 / mi) +1850ft 11:28 / mi
shoes: Altra Lone Peak 3.0

out and back, mostly on Appalachian Trail - sooooo many people. Felt pretty good, last hour a bit tired. Fig bar, banana, and hard candy, and lots of water consumed

Saturday Apr 1, 2017 #

Note
(rest day)

Volunteering at Georgia Death Race - all day at Winding Stair Gap Aid Station (mile 47)

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