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Training Log Archive: ljbean

In the 30 days ending Apr 30, 2019:

activity

time

miles

+ft

Run

44:36:48

240.94

(11:07)

387.75

(6:54)

16608

Yoga

6:18:00

Bike

4:19:16

38.31

(6:46)

61.65

(4:12)

2430

Strength

1:44:00

Total

56:58:04

279.25

449.4

19038

[1-5]

56:30:04

averages - sleep:7.2 rhr:43 weight:107.3lbs

5:16

0:00

» now

Tuesday Apr 30, 2019 #

5 AM

Run (Burlington, CO) 50:29 [3] 5.11 mi (9:53 / mi) +100ft 9:42 / mi
ahr:156 max:170 slept:6.5 shoes: Altra Kings 1.5 blue

16 ~30 sec. strides in 2nd half - funnish

7 PM

Yoga (easy) 13:00 [0]

Monday Apr 29, 2019 #

6 AM

Run (Burlington, CO) 33:00 [3] 3.0 mi (11:00 / mi) +70ft 10:46 / mi
ahr:159 max:173 slept:7.5 shoes: Altra Kings 1.5 blue

easy run

Yoga (Sun Sals) 10:00 [1]

6 PM

Strength (mostly arms) 20:00 [2]

Sunday Apr 28, 2019 #

5 AM

Run (Burlington, CO) 55:47 [3] 5.39 mi (10:21 / mi) +105ft 10:10 / mi
ahr:129 max:170 slept:6.5 shoes: Altra Kings 1.5 blue

windy

3 PM

Run long (Burlington, CO) 1:49:24 [3] 10.63 mi (10:18 / mi) +255ft 10:04 / mi
ahr:153 shoes: Hoka Clifton 4

unexpected early end to work day meant unexpected longer run with unexpected thunderstorm - biggest danger was high winds, luckily I didn't get hit by a tumbleweed.

Saturday Apr 27, 2019 #

5 AM

Run (Burlington, CO) 47:58 [3] 4.66 mi (10:18 / mi) +80ft 10:08 / mi
ahr:135 max:167 slept:6.5 shoes: Altra Kings 1.5 blue

early runs are nice once started

6 PM

Run (Burlington, CO) 1:00:04 [3] 5.92 mi (10:09 / mi) +75ft 10:02 / mi
ahr:136 max:171 shoes: Hoka Clifton 4

sluggish - a little better after a couple miles.

Yoga (Sun Sals) 10:00 [1]

Friday Apr 26, 2019 #

5 AM

Run (Burlington, CO) 47:47 [3] 4.62 mi (10:21 / mi) +92ft 10:09 / mi
slept:6.0 shoes: Altra Kings 1.5 blue

nice morning

Thursday Apr 25, 2019 #

5 AM

Run (Burlington, CO) 27:28 [3] 2.62 mi (10:29 / mi) +62ft 10:15 / mi
ahr:144 max:158 slept:6.0 shoes: Altra Kings 1.5 blue

working on waking up and getting going earlier

6 PM

Run (Burlington, CO) 41:32 [3] 4.08 mi (10:11 / mi) +55ft 10:03 / mi
ahr:134 shoes: Hoka Clifton 4

stiff/tired legs - getting good time on my feet with work :)

Strength (mostly arms) 10:00 [2]

Yoga (Sun Sals) 10:00 [1]

Wednesday Apr 24, 2019 #

7 AM

Run (Burlington, CO) 44:32 [3] 4.65 mi (9:35 / mi) +80ft 9:25 / mi
ahr:140 max:157 slept:7.5 shoes: Altra Kings 1.5 blue

out and back - 10 ~30 sec. strides/30 sec. rest on the way back

Strength (mostly arms) 10:00 [2]

Yoga (easy) 5:00 [0]

6 PM

Run (Burlington, CO) 42:25 [3] 4.13 mi (10:16 / mi) +80ft 10:05 / mi
ahr:122 max:132 shoes: Hoka Clifton 4

easy run

Tuesday Apr 23, 2019 #

Run (Regular Run) 54:20 [3] 5.57 mi (9:45 / mi) +235ft 9:23 / mi
ahr:141 max:169 slept:6.0 shoes: Altra Timp

mostly out and back Getchell

Monday Apr 22, 2019 #

7 AM

Run (Easy Run) 37:54 [3] 3.78 mi (10:02 / mi) +160ft 9:38 / mi
ahr:152 max:185 slept:7.5 shoes: Altra Lone Peak 3.5 black

roads around home - light rain

Strength (mostly arms) 10:00 [2]

5 PM

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

through standing poses

Sunday Apr 21, 2019 #

8 AM

Run (Regular Run) 1:32:54 [3] 9.46 mi (9:49 / mi) +400ft 9:27 / mi
ahr:170 max:187 slept:7.0 shoes: Hoka Clifton 4

roads around home - didn't feel too bad, and didn't get rained on until the last mile when I had a tail wind

5 PM

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

skipped Vinyasas - felt good

Saturday Apr 20, 2019 #

8 AM

Run long (hilly) 4:45:28 [3] 26.36 mi (10:50 / mi) +3100ft 9:45 / mi
ahr:161 max:186 rhr:45 slept:6.0 weight:106lbs shoes: Altra Timp

mainly out and back including big climb/descents of Highland/Getechel - Haines - Exhibition - 27th - Lincoln Park Drive/Tyrol - then tacked on St. Louis River Rd-Ugstad-HTown to finish - pretty tired last few miles!

Thursday Apr 18, 2019 #

5 AM

Run (Burlington, CO) 28:46 [3] 2.64 mi (10:54 / mi) +45ft 10:43 / mi
ahr:121 max:131 slept:7.0 shoes: Altra Kings 1.5 blue

hard to get out the door, but nice big moon to gaze at :)

5 PM

Run (Burlington, CO) 41:30 [3] 4.14 mi (10:01 / mi) +92ft 9:49 / mi
ahr:160 max:171 shoes: Hoka Clifton 4

windy - but sunny

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

Wednesday Apr 17, 2019 #

5 AM

Run (Burlington, CO) 31:51 [3] 3.0 mi (10:37 / mi) +50ft 10:27 / mi
ahr:136 max:171 slept:7.5 shoes: Altra Kings 1.5 blue

easy run

6 PM

Run (Burlington, CO) 42:30 [3] 4.12 mi (10:19 / mi) +75ft 10:08 / mi
shoes: Hoka Clifton 4

easy run

Tuesday Apr 16, 2019 #

6 AM

Yoga (Sun Sals) 10:00 [3]
slept:8.0

6 PM

Run (Burlington, CO) 1:04:00 [3] 6.54 mi (9:47 / mi) +175ft 9:33 / mi
ahr:133 max:153 shoes: Hoka Clifton 4

out and back on some different gravel roads - legs so heavy first few miles, but managed to get in some strides on the way back and felt better ~1 min stride, 1 min jog - 13 of them.

Monday Apr 15, 2019 #

6 AM

Run (Burlington, CO) 29:53 [3] 3.02 mi (9:54 / mi) +60ft 9:43 / mi
ahr:132 max:144 slept:7.0 shoes: Hoka Clifton 4

arches a little tender

Strength (mostly arms) 10:00 [2]

4 PM

Run (Burlington, CO) 41:30 [3] 4.06 mi (10:13 / mi) +75ft 10:03 / mi
ahr:127 max:142 shoes: Altra Kings 1.5 blue

legs a little heavy - probably should take it easier Monday - but 75F and done early for the day...had to do it.

Strength (mostly arms) 20:00 [2]

Yoga (easy) 10:00 [0]

Sunday Apr 14, 2019 #

5 PM

Run (Burlington, CO) 40:19 [3] 4.09 mi (9:51 / mi) +75ft 9:41 / mi
ahr:149 max:165 slept:6.0 shoes: Altra Kings 1.5 blue

After a long day of traveling - putzy out and back on gravel road.
65F! Shorts! Short sleeves!

Yoga (Sun Sals) 15:00 [1]

Saturday Apr 13, 2019 #

9 AM

Run long (Roads) 3:22:44 [3] 20.24 mi (10:01 / mi) +1000ft 9:34 / mi
ahr:146 max:184 rhr:40 slept:7.0 weight:108lbs shoes: Altra Timp

some snowy roads around Proctor and Hermantown. Didn't feel too amazing, I'm probably lucky Zumbro was cancelled.

5 PM

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

Friday Apr 12, 2019 #

Event: Zumbro Endurance Runs

11 AM

Run (Regular Run) 59:55 [3] 6.07 mi (9:52 / mi) +275ft 9:28 / mi
ahr:164 max:179 slept:8.0 shoes: Altra Lone Peak 4.0

Slow morning - after a little shoveling of the dense snow

5 PM

Yoga (mini-Ashtanga) 50:00 [1]
shoes: Altra Kings 1.5

skipped vinyasas - wrists a little sore (from shoveling I think - round 2 in the afternoon was more 'slushy')

Thursday Apr 11, 2019 #

8 AM

Run (Longish) 1:42:33 [3] 10.58 mi (9:42 / mi) +800ft 9:03 / mi
ahr:167 max:189 slept:7.0 shoes: Altra Kings 1.5 blue

Zumbro's cancelled - may as well get in some miles before the blizzard - windy hills of St. Louis River Rd and Skyline - AOK

5 PM

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

Wednesday Apr 10, 2019 #

8 AM

Run (Easy Run) 34:13 [3] 3.69 mi (9:16 / mi) +140ft 8:57 / mi
ahr:151 max:178 rhr:43 slept:8.0 shoes: Altra Lone Peak 4.0

Stebner-Shelby-Getchell-Anderson - good

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

Tuesday Apr 9, 2019 #

8 AM

Run (Easy Run) 40:01 [3] 4.11 mi (9:44 / mi) +150ft 9:25 / mi
ahr:140 max:165 rhr:43 slept:7.0 shoes: Altra Kings 1.5 blue

out and back Shelby-Getchell-HTown

Strength (mostly arms) 20:00 [2]

5 PM

Bike (Kona-Jake) 1:07:21 [3] 14.14 mi (4:46 / mi) +445ft 4:38 / mi
ahr:129 max:156

roads around Hermantown

Monday Apr 8, 2019 #

8 AM

Run (Easy Run) 21:41 [3] 2.19 mi (9:54 / mi) +100ft 9:29 / mi
ahr:163 max:173 rhr:43 slept:8.0 weight:108lbs shoes: Altra Timp

around home - happy Monday

Strength (arms) 4:00 [2]

5 PM

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

skipped intermediate vinyasas

Sunday Apr 7, 2019 #

Note
(rest day)

sitting in the van - then unloading and some clean up and meeting knitting buddies

Saturday Apr 6, 2019 #

Note
(rest day)

sitting in the van

Friday Apr 5, 2019 #

10 AM

Run (Moab, UT) 1:50:27 [3] 9.17 mi (12:03 / mi) +860ft 11:04 / mi
ahr:148 max:184 slept:8.0 shoes: Altra Kings 1.5 blue

Horsethief trails again - considered going up Mag 7 for the shuttling, glad I didn't, pretty tired legs, but wanted 100k for this Moab week - so tacked on the extra couple miles.

12 PM

Bike (Moab, UT) 57:27 [3] 6.29 mi (9:08 / mi) +555ft 8:26 / mi
ahr:132 max:156 shoes: Juliana Furtada 27.5

almost identical to Monday - even though I had to replace the chain twice, so managed to go a tiny bit faster. Last couple miles a slog, but glad I got in one more ride.

Thursday Apr 4, 2019 #

11 AM

Bike (Moab, UT) 1:17:07 [3] 11.6 mi (6:39 / mi) +870ft 6:12 / mi
ahr:116 max:152 slept:9.0 shoes: Juliana Furtada 27.5

out and back on Kane Creek gravel road - the Amasa trails are way beyond my skill level

1 PM

Run (Moab, UT) 2:12:33 [3] 9.25 mi (14:20 / mi) +1300ft 12:39 / mi
ahr:147 max:192 shoes: Altra Timp

More Amasa - up Jackson (lotsa hiking- 3 miles of pretty much all the climb)-Amasa Back-Ahab - still having fun

Wednesday Apr 3, 2019 #

8 AM

Run long (Moab, UT) 5:16:33 [3] 20.48 mi (15:27 / mi) +3507ft 13:18 / mi
ahr:141 max:185 slept:7.5 shoes: Altra Kings 1.5 blue

I ran up the 'Mag 7' route to pick up the van at the top so the boys could ride down without extra shuttling - lots of climbing and route finding in the first half - more fun flowiness on established trails in the second half.

Tuesday Apr 2, 2019 #

11 AM

Run (Moab, UT) 3:07:32 [3] 13.57 mi (13:49 / mi) +1950ft 12:10 / mi
ahr:159 max:187 slept:8.0 shoes: Altra Timp

Amasa trails - Hymasa-Amasa back-Pothole Arch-Capt. Ahab - felt pretty good, leading me to believe Moab is magical

Monday Apr 1, 2019 #

12 PM

Run (Moab, UT) 1:57:15 [3] 10.0 mi (11:44 / mi) +930ft 10:47 / mi
ahr:158 max:191 slept:8.0 shoes: Altra Timp

Some of the Horsethief trails - Getaway-Mustang-Whirlwind-accidental little out and back on Chisholm - certainly among the easiest trails in Moab.

3 PM

Bike (Moab, UT) 57:21 [3] 6.28 mi (9:08 / mi) +560ft 8:25 / mi
ahr:135 max:159 shoes: Juliana Furtada 27.5

shortened version of the run - fun

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