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Training Log Archive: ljbean

In the 30 days ending Jun 30, 2018:

activity # timemileskm+ft
  Run17 31:57:40 161.89(11:51) 260.54(7:22) 19082
  Bike15 11:08:10 131.92(5:04) 212.31(3:09) 5744
  Hike/Walk3 3:00:00 8.5(21:11) 13.68(13:10)
  Yoga9 3:00:00
  Strength8 1:35:00
  Total38 50:40:50 302.31 486.52 24826
averages - sleep:7 rhr:44 weight:104.9lbs

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Saturday Jun 30, 2018 #

7 AM

Run long (SHT) 4:06:14 [3] 18.0 mi (13:41 / mi) +2707ft 11:58 / mi
rhr:45 slept:7.5 weight:104.6lbs shoes: Altra Lone Peak 3.5 black

out and back SHT HG-Hobbit Bridge on Spirit
3 PM

Bike (Kona-Jake) 48:45 [3] 10.21 mi (4:46 / mi) +371ft 4:37 / mi

Hermantown Loop

Friday Jun 29, 2018 #

6 AM

Run (Regular Run) 50:25 [3] 5.17 mi (9:45 / mi) +233ft 9:21 / mi
rhr:43 slept:7.0 weight:104.6lbs shoes: Altra Kings 1.5

mostly dirt shoulders/road - out and back Getchell
5 PM

Bike (Kona-Jake) 59:41 [3] 13.29 mi (4:29 / mi) +531ft 4:20 / mi

Roads around Proctor and Htown

Thursday Jun 28, 2018 #

6 AM

Run (Crawfordsville, IN) 44:01 [3] 4.58 mi (9:37 / mi)
slept:7.0 shoes: Altra Torin 2.5

lots of back and forth on quieter roads and a tiny little (like 1/4 mile) park path - OK though

Strength (mostly arms) 10:00 [2]

Wednesday Jun 27, 2018 #

6 AM

Run (Lafayette, IN) 30:09 [3] 3.05 mi (9:53 / mi)
slept:7.0 shoes: Altra Torin 2.5

shortened version of yesterday

Strength (mostly arms) 10:00 [2]

Tuesday Jun 26, 2018 #

4 PM

Run (Lafayette, IN) 1:01:39 [3] 6.19 mi (9:58 / mi)
slept:7.5 shoes: Altra Torin 2.5

sidewalks through neighborhoods - warm and muggy

Strength (mostly arms) 10:00 [2]

Yoga (Sun Sals) 10:00 [1]

Sunday Jun 24, 2018 #

7 AM

Run hills (Big Kahuna) 2:16:13 [3] 10.25 mi (13:17 / mi) +1850ft 11:21 / mi
slept:7.0 shoes: Altra Lone Peak 3.5 black

From home to SHT HG-Westgate, 4x hike up Big Kahuna, jog down, back on SHT, tacking on a little to get 10 miles

Saturday Jun 23, 2018 #

7 AM

Run long (SHT) 3:54:17 [4] 17.22 mi (13:36 / mi) +2867ft 11:45 / mi
rhr:42 slept:6.0 weight:104lbs shoes: Altra Lone Peak 3.5 black

Okerstrom - SHT to Michigan, then back to St. Louis River Rd - Stebner - Getchel - Shelby

tired legs

experiment with maple syrup, honey, and coffee in a little flask was a success!

Friday Jun 22, 2018 #

6 AM

Run (Easy Run) 40:55 [3] 4.06 mi (10:05 / mi) +187ft 9:39 / mi
rhr:42 slept:6.0 weight:104lbs shoes: Altra Kings 1.5

out and back - Shelby and Getchel
5 PM

Bike (Kona-Jake) 52:58 [3] 11.83 mi (4:29 / mi) +328ft 4:22 / mi

Out and back MT-Lavaque-Maple Grove to road closure at Midway - AOK

Thursday Jun 21, 2018 #

3 PM

Run (Regular Run) 1:09:12 [3] 7.35 mi (9:25 / mi) +354ft 9:00 / mi
slept:7.0 shoes: Altra Kings 1.5

out and back on Getchel - as much dirt and shoulders as possible

Wednesday Jun 20, 2018 #

7 AM

Yoga (sun sals + easy) 32:00 [1]
slept:7.0

shaping up to be a rain day
2 PM

Run (Norfolk, NE) 46:39 [3] 4.87 mi (9:35 / mi) +269ft 9:06 / mi
shoes: Altra Torin 2.5

pieced together a few miles of sidewalks to get to Skyview Park - 2 mile paved path around a lake

Strength (mostly arms) 20:00 [2]

Tuesday Jun 19, 2018 #

6 AM

Run (Norfolk, NE) 36:51 [3] 4.0 mi (9:13 / mi)
slept:7.0 shoes: Altra Torin 2.5

out and back to rail trail - zero shoulder roads, may have to drive if I want to try that trail again.

Strength (mostly arms) 10:00 [2]

Monday Jun 18, 2018 #

7 PM

Yoga (sun sals + easy) 18:00 [1]
slept:5.0

after a long day of travel to Norfolk, NE, and some work recon

Sunday Jun 17, 2018 #

8 AM

Run (Regular Run) 57:37 [3] 6.0 mi (9:36 / mi) +285ft 9:11 / mi
rhr:47 slept:7.0 weight:105lbs shoes: Altra Kings 1.5

roads around home - good

Strength (mostly arms) 15:00 [2]

11 AM

Bike (Kona-Jake) 59:19 [3] 11.41 mi (5:12 / mi) +702ft 4:55 / mi

To work field office and back for some supplies

Yoga (sun sals + easy) 20:00 [1]

Saturday Jun 16, 2018 #

7 AM

Run (Regular Run) 48:31 [3] 5.16 mi (9:24 / mi) +220ft 9:02 / mi
shoes: Altra Lone Peak 3.5 black

out and back Shelby-Getchel before Grandma's spectating

Yoga (sun sals + easy) 15:00 [1]
shoes: Manduka Eko Rubber

9 AM

Bike (Kona-Jake) 45:00 [3] 9.0 mi (5:00 / mi)

guesstimate on time and distance - Jarrow's to Brighton Beach and back with Rudy via Glenwood to spectate the marathon

Friday Jun 15, 2018 #

8 AM

Bike (Kona-Jake) 34:16 [3] 7.78 mi (4:24 / mi)

To Work - Highland
5 PM

Bike (Kona-Jake) 41:15 [3] 5.71 mi (7:13 / mi) +827ft 6:21 / mi

Home from work much later than I wanted, only a little Canal Park chaos - went up old Piedmont, got to share the commute with Rudy <3

Strength (mostly arms) 10:00 [2]

Thursday Jun 14, 2018 #

7 AM

Run (Easy Run) 30:14 [3] 3.07 mi (9:51 / mi) +118ft 9:30 / mi
rhr:45 slept:7.5 weight:105lbs shoes: Altra Kings 1.5

out and back Stebner-Shelby-Getchel - AOK

Strength (mostly arms) 10:00 [2]

12 PM

Note

~1.5 miles strolling to and from massage

Wednesday Jun 13, 2018 #

8 AM

Bike (Kona-Jake) 29:29 [3] 7.78 mi (3:47 / mi)
rhr:47 slept:7.5

To work via Highland
4 PM

Bike (Kona-Jake) 52:28 [3] 7.98 mi (6:34 / mi) +758ft 6:02 / mi

wind and stop lights kicked my butt

Yoga (Sun Sals) 10:00 [1]

6 PM

Note

Putsy lopping with Shelly on SHT - Lisa's to Enger - ~ a mile

Tuesday Jun 12, 2018 #

8 AM

Bike (Kona-Jake) 32:55 [3] 7.78 mi (4:14 / mi)
rhr:47 slept:5.0 weight:105lbs

to work via Highland
not feeling great in general (not terrible, just not great) - crappy sleep?
C • ummmm... 2
3 PM

Bike (Kona-Jake) 49:06 [3] 7.85 mi (6:15 / mi) +712ft 5:46 / mi

Home from work via HIghland, not terrible

Monday Jun 11, 2018 #

1 PM

Yoga (sun sals + easy) 30:00 [1]
slept:8.0 shoes: Manduka Eko Rubber

more stuff around the house too

Sunday Jun 10, 2018 #

Note
(rest day)

no formal activity, but plenty of moving around with easy home and garden chores. Sore legs, but nothing awful

Saturday Jun 9, 2018 #

Event: Last Runner Standing
 
10 AM

Run race (Last Runner Standing) 11:00:00 [4] 50.0 mi (13:12 / mi) +9120ft 11:15 / mi
rhr:45 slept:5.0 weight:105lbs shoes: Altra Lone Peak 3.5 black

Only completed 11 laps/46 miles prior to cut off. Full time of ~12:20 for 50 miles. Pretty consistent 50-55 minutes per loop for 11 loops, then 80 minutes for that last one! Just couldn't move fast enough and mentally checked out - only loop I got to do in the dark. Stomach tight/crabby the whole time to varying degrees, not sure if GI or muscles - still ate ~100 calories per loop, alt. aid station fruit/pretzels and my own bars/avocado wraps/sweet potato. Probably half hiking each loop, tried to run smooth/easy on the big descent, quadriceps were definitely getting sore though.

Not perfect, but mostly a very fun day - lots of visiting/running with Northwoods: Mike Koppy, Sam Carlson, Seth K....., Keith Thompson
C • Nice job Leslie :) 5

Friday Jun 8, 2018 #

Note
rhr:45 slept:7.5 weight:105lbs (rest day)

chores/errands in the morning, plan for a more chill afternoon

Thursday Jun 7, 2018 #

7 AM

Yoga (sun sals + easy) 22:00 [1]
rhr:40 slept:8.0 weight:105lbs shoes: Manduka Eko Rubber

Wednesday Jun 6, 2018 #

6 PM

Hike/Walk (strolling) 30:00 [2] 1.5 mi (20:00 / mi)
shoes: Altra Lone Peak 3.5 black

assorted strolling for helping out with NMTC chester bowl - estimated time/distance

Tuesday Jun 5, 2018 #

8 AM

Bike (To Work) 34:14 [3] 7.78 mi (4:24 / mi)
rhr:42 slept:8.0 weight:105lbs

To work via Highland
4 PM

Bike (Kona-Jake) 44:54 [3] 7.89 mi (5:41 / mi) +764ft 5:13 / mi

Home from work via Highland (a little up 40th instead of 46th)

Hike/Walk (mowing) 30:00 [2] 1.0 mi (30:00 / mi)

Just had to get a little of it done - now for rest

Monday Jun 4, 2018 #

7 AM

Bike (Kona-Jake) 29:47 [3] 7.79 mi (3:49 / mi)
rhr:42 slept:8.0 weight:105.6lbs

to work via Highland-Getchell
3 PM

Bike (Kona-Jake) 54:03 [3] 7.84 mi (6:54 / mi) +751ft 6:19 / mi

home from work via Highland

Sunday Jun 3, 2018 #

Hike/Walk (Hartley) 2:00:00 [2] 6.0 mi (20:00 / mi)

Trail Work with evil COGGS - Blue Pots reroutes - 6 miles of walking according to the phone - lots of hauling in tools and materials

Saturday Jun 2, 2018 #

9 AM

Run (SHT) 1:05:49 [3] 6.59 mi (9:59 / mi) +704ft 9:04 / mi
slept:8.0 weight:105.6lbs shoes: Altra Lone Peak 3.5 black

Was going to check out LRS with Sam at 10, but saw weather and crammed in my own run through Brewer before the rainy day - made it home just in time :)

Yoga (sun sals + easy) 23:00 [1]
shoes: Manduka Eko Rubber

Friday Jun 1, 2018 #

8 AM

Run (To Work) 58:54 [3] 6.33 mi (9:18 / mi) +167ft 9:05 / mi
rhr:42 slept:8.0 weight:105lbs shoes: Altra Torin 2.5

via Lincoln Park Dr - chilly!

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