Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ljbean

In the 30 days ending Nov 30, 2019:

activity # timemileskm+ft
  Run31 39:51:23 228.27(10:29) 367.37(6:31) 18284
  Bike11 12:55:38 122.43(6:20) 197.03(3:56) 7372
  Yoga14 8:00:00
  Hike/Walk3 2:35:00 9.2(16:51) 14.81(10:28)
  Strength9 2:35:00
  Total52 65:57:01 359.9 579.2 25656
  [1-5]51 65:42:01
averages - sleep:7.4 rhr:43 weight:111.8lbs

«»
3:38
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Nov 30, 2019 #

7 AM

Run (Longish) 1:48:13 [3] 10.87 mi (9:57 / mi) +750ft 9:21 / mi
rhr:45 slept:8.0 weight:113lbs shoes: Altra Kings 1.5 blue

Stebner-Skyline-around Enger-back through Piedmont - little wind, snow, not blizzardy yet!
4 PM

Yoga (mini-Ashtanga) 50:00 [1]
shoes: Manduka Eko Rubber

skipped intermediate vinyassas

Friday Nov 29, 2019 #

12 PM

Bike (Mukluk) 2:00:00 [3] 10.64 mi (11:17 / mi) +860ft 10:29 / mi
ahr:112 max:162 slept:8.0

from home to Lollygagger (soft), Lower Burner (good), Deer Slayer (decent), Scarface-Upper Burner (OK), back on Lower Burner-Deer Slayer - then home. Took off a couple minutes for chatting.
3 PM

Run (Regular Run) 51:54 [3] 4.18 mi (12:25 / mi) +400ft 11:23 / mi
shoes: Altra Lone Peak 4.0 gray

Keenes Park - not terrible

Yoga (mini-Ashtanga) 35:00 [1]
shoes: Manduka Eko Rubber

through boat pose

Thursday Nov 28, 2019 #

8 AM

Run long (pretox) 3:23:31 [3] 21.67 mi (9:24 / mi) +535ft 9:11 / mi
ahr:149 slept:7.5 shoes: Altra Timp Blue

mostly out and back Rush Creek Trail between Elm Creek Park and Coon Rapids Dam - little ice and snow, but mostly flat pavement

Wednesday Nov 27, 2019 #

12 PM

Run (Lakewalk) 1:02:14 [3] 6.24 mi (9:58 / mi) +230ft 9:38 / mi
rhr:39 slept:8.0 shoes: Altra Lone Peak 4.0 gray

out and back from work - snowy/icy, but mostly plowed - not as terrible as expected!

Tuesday Nov 26, 2019 #

5 AM

Run (Regular Run) 1:01:20 [3] 6.08 mi (10:05 / mi) +360ft 9:33 / mi
ahr:158 max:189 rhr:38 slept:3.0 shoes: Altra Lone Peak 4.0 gray

tried Keenes trails - icy - then Okerstrom-Anderson-Getchell-MT - good - 10 ~30 sec. strides, equal rest, toward the end

Strength (mostly arms) 20:00 [2]

3 PM

Bike (Mukluk) 55:03 [3] 10.58 mi (5:12 / mi) +420ft 5:01 / mi
ahr:118 max:148

out and back MT-Getchell-Htown-5 corners

Yoga (Cycling-Shoulders) 30:00 [1]
shoes: Manduka Eko Rubber

Monday Nov 25, 2019 #

7 AM

Run (Easy Run) 29:50 [3] 3.23 mi (9:14 / mi) +200ft 8:43 / mi
ahr:131 max:166 rhr:40 slept:7.5 weight:112lbs shoes: Altra Lone Peak 4.0 gray

roads around home - little icy
5 PM

Bike (Rollers) 31:00 [2] 10.0 mi (3:06 / mi)

Yoga (mini-Ashtanga) 20:00 [1]
shoes: Manduka Eko Rubber

through most of standing poses

Sunday Nov 24, 2019 #

7 AM

Run (Longish) 1:53:03 [3] 11.78 mi (9:36 / mi) +745ft 9:03 / mi
ahr:164 max:189 slept:7.5 shoes: Altra Kings 1.5 blue

Stebner-St. Loius River Rd-Ugstad-Hermantown-Getchell-MT - not too bad - legs tired and left arch achy last few miles

Strength (mostly arms) 20:00 [2]

5 PM

Yoga (mini-Ashtanga) 40:00 [1]
shoes: Manduka Eko Rubber

through boat pose

Saturday Nov 23, 2019 #

8 AM

Run long (SHT) 3:38:21 [3] 17.75 mi (12:18 / mi) +2535ft 10:50 / mi
ahr:155 slept:7.0 weight:111lbs shoes: Altra Timp Blue

mostly out and back from home - SHT St. Loius River Rd to Michigan St. - took Skyline from Enger to Piedmont on the way back. Ran into Molly in Brewer and visited with her a few miles!!! Felt pretty decent - no calories even

Friday Nov 22, 2019 #

6 AM

Run (Regular Run) 1:06:18 [3] 5.95 mi (11:09 / mi) +565ft 10:13 / mi
ahr:139 max:175 rhr:38 slept:6.5 weight:111lbs shoes: Altra Lone Peak 4.0 gray

Keene's Park from home - not too bad - icy shoulders

Strength (mostly arms) 10:00 [2]

3 PM

Bike (Mukluk) 1:03:50 [3] 8.2 mi (7:47 / mi) +625ft 7:16 / mi
ahr:125 max:171

From home to Piedmont - Deerslayer-Lower Burner-Foxx Rocks-Lollygagger - home by Stebner

Yoga (Cycling-Shoulders) 30:00 [1]
shoes: Manduka Eko Rubber

Thursday Nov 21, 2019 #

Note

the end of my unplanned run streak of 32 days

Wednesday Nov 20, 2019 #

1 PM

Run (Easy Run) 58:05 [3] 6.16 mi (9:26 / mi) +200ft 9:09 / mi
slept:9.0 shoes: Altra Kings 1.5 blue

Munger with Marcus and Clay
5 PM

Bike (Rollers) 24:00 [3] 9.0 mi (2:40 / mi)
ahr:103 max:120

too wimpy to go out in the rain

Tuesday Nov 19, 2019 #

7 AM

Run (To Work) 1:03:13 [3] 6.43 mi (9:50 / mi) +253ft 9:29 / mi
slept:7.0 shoes: Altra Timp Blue

through Piedmont area - Skyline - 11th - Glen Pl - some iciness
4 PM

Run (Home from Work) 1:30:05 [3] 9.14 mi (9:51 / mi) +1001ft 8:56 / mi
shoes: Altra Timp Blue

via Lincoln Pk Dr - Skyline - Getchell - MT

Monday Nov 18, 2019 #

7 AM

Run (Easy Run) 30:19 [3] 3.23 mi (9:23 / mi) +165ft 8:57 / mi
rhr:37 slept:7.5 shoes: Altra Kings 1.5 blue

Stebner-Getchell-MT

Strength (mostly arms) 20:00 [2]

5 PM

Yoga (mini-Ashtanga) 50:00 [1]
shoes: Manduka Eko Rubber

skipped intermediate vinyasas

Sunday Nov 17, 2019 #

7 AM

Run (SHT) 1:24:14 [3] 7.21 mi (11:41 / mi) +535ft 10:55 / mi
ahr:143 rhr:36 slept:7.0 weight:112lbs shoes: Altra Lone Peak 4.0 gray

from home - Brewer - boardwalks a little icy
3 PM

Bike (Mukluk) 1:08:11 [3] 12.56 mi (5:26 / mi) +520ft 5:13 / mi
ahr:125 max:152

out and back MT-Getchell-Hermantown-5 corners-Lindahl

Saturday Nov 16, 2019 #

7 AM

Run (Glendale, CA) 28:44 [3] 3.2 mi (8:59 / mi) +95ft 8:44 / mi
ahr:113 max:138 slept:8.0 shoes: Altra Timp Blue

sidewalks

Strength (mostly arms) 10:00 [2]

Friday Nov 15, 2019 #

Hike/Walk (strolling) 1:00:00 [1] 3.5 mi (17:09 / mi)

6 AM

Run (Glendale, CA) 29:47 [3] 3.0 mi (9:56 / mi) +95ft 9:38 / mi
ahr:148 slept:8.0 shoes: Altra Timp Blue

sidewalks

Thursday Nov 14, 2019 #

Hike/Walk (Glendale, CA) 50:00 [2] 3.0 mi (16:40 / mi)
shoes: Altra Kings 1.5 blue

with a little detour to Poke Roll
7 AM

Run (Glendale, CA) 22:16 [3] 2.21 mi (10:04 / mi) +70ft 9:47 / mi
slept:9.0 shoes: Altra Kings 1.5 blue

sidewalks, stop light stops, not feeling it

Strength (mostly arms) 10:00 [2]

Wednesday Nov 13, 2019 #

1 PM

Run (Glendale, CA) 1:16:03 [3] 6.54 mi (11:38 / mi) +1330ft 9:45 / mi
ahr:129 max:169 slept:6.0 shoes: Altra Timp Blue

Griffith Park Trails - Includes a few stops to look at maps - didn't find the HOLLYWOOD but did see a cool observatory
4 PM

Hike/Walk (strolling) 45:00 [2] 2.7 mi (16:40 / mi)
shoes: Altra Timp Blue

city streets - making sure I know where to go for a class

Yoga (mini-Ashtanga) 25:00 [1]

through standing

Tuesday Nov 12, 2019 #

7 AM

Run (Regular Run) 57:30 [3] 6.06 mi (9:29 / mi) +342ft 9:00 / mi
ahr:155 slept:7.5 shoes: Altra Kings 1.5 blue

out and back Shelby-Getchell

Monday Nov 11, 2019 #

7 AM

Run (Easy Run) 30:46 [3] 3.25 mi (9:28 / mi) +160ft 9:03 / mi
ahr:149 slept:7.0 shoes: Altra Timp Blue

mostly snowy shoulders around home

Strength (mostly arms) 20:00 [2]

Sunday Nov 10, 2019 #

8 AM

Run (Longish) 1:57:37 [3] 10.0 mi (11:46 / mi) +950ft 10:47 / mi
ahr:158 rhr:48 slept:7.5 weight:111lbs shoes: Altra Kings 1.5 blue

out and back from home - all the Brewer SHT

Saturday Nov 9, 2019 #

7 AM

Run long (trails!) 3:16:18 [3] 15.0 mi (13:05 / mi) +2530ft 11:17 / mi
ahr:158 slept:7.5 shoes: Altra Timp Blue

out and back from home - Okerstrom-Mary Lane Dr-SHT to Michigan

Friday Nov 8, 2019 #

8 AM

Bike (Mukluk) 1:05:12 [3] 10.1 mi (6:27 / mi) +564ft 6:08 / mi
ahr:122 max:157 rhr:50 slept:7.5

to work via DT from St Louis River Rd to 24th
2 PM

Bike (Mukluk) 1:31:10 [3] 10.83 mi (8:25 / mi) +1496ft 7:27 / mi
ahr:129 max:188

home from work - DT from 5th and Skyline to St Loius River Rd
4 PM

Run (Regular Run) 42:00 [3] 3.91 mi (10:44 / mi) +350ft 9:54 / mi
shoes: Altra Lone Peak 4.0 gray

Keenes trails

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

Thursday Nov 7, 2019 #

8 AM

Run (Regular Run) 34:32 [3] 3.56 mi (9:42 / mi) +190ft 9:14 / mi
slept:7.5 shoes: Altra Timp Blue

Shelby, Getchell, and MT

Strength (mostly arms) 30:00 [2]

Wednesday Nov 6, 2019 #

8 AM

Bike (Mukluk) 1:08:20 [3] 10.19 mi (6:42 / mi) +554ft 6:23 / mi
ahr:123 max:161 rhr:50 slept:7.5

To work via DT from St. Loius River Rd to 24th west
2 PM

Bike (Mukluk) 1:38:23 [3] 10.88 mi (9:03 / mi) +1493ft 8:00 / mi
ahr:122 max:152

took Glen Pl and 11th up to DT - ugggghh - funnish ride otherwise
6 PM

Run (Run/Hike) 41:39 [3] 3.18 mi (13:06 / mi) +240ft 12:13 / mi
shoes: Altra Kings 1.5 blue

with Sam Frey and Cedar - out and back DWP from Zoo. Lisa, Ron, and Shaun were out there running too.
Snowy at Spirit!

Tuesday Nov 5, 2019 #

7 AM

Run (To Work) 1:15:26 [3] 8.53 mi (8:51 / mi)
ahr:122 max:168 rhr:48 slept:7.5 weight:112lbs shoes: Altra Timp Blue

via Skyline and LPD
2 PM

Run (Home from Work) 1:40:10 [3] 8.98 mi (11:09 / mi) +1200ft 9:54 / mi
ahr:134 max:184 shoes: Altra Timp Blue

LPD-Piedmont neighborhood, then a detour to Keene Creek trails - they are in decent shape

Yoga (mini-Ashtanga) 25:00 [1]
shoes: Manduka Eko Rubber

through standing poses

Monday Nov 4, 2019 #

6 AM

Run (Regular Run) 59:25 [3] 6.06 mi (9:48 / mi) +310ft 9:21 / mi
ahr:133 max:171 rhr:45 slept:7.0 shoes: Altra Kings 1.5 blue

out and back Shelby-Getchell

Strength (mostly arms) 15:00 [2]

2 PM

Bike (Kona-Jake) 1:30:29 [3] 19.45 mi (4:39 / mi) +840ft 4:28 / mi
ahr:140

roads around Proctor and Hermantown - feet a little too chilly, otherwise managed to dress about right
5 PM

Yoga (Cycling-Shoulders) 30:00 [1]
shoes: Manduka Eko Rubber

Sunday Nov 3, 2019 #

2 PM

Run warm up/down (warm up) 13:00 [3] 1.35 mi (9:38 / mi) +140ft 8:46 / mi
ahr:140 slept:7.5 shoes: Altra Timp Blue

mostly with Alicia Hudelson on 7 bridges road

Run race (NMTC-Hawks Ridge) 25:48 [5] 3.72 mi (6:56 / mi) +370ft 6:20 / mi
ahr:161 max:174 weight:111lbs shoes: Altra Timp Blue

best run in such a long time - 30th place, 3rd woman
out and back (mostly up and down) 7-bridges and Skyline - miles: 7:49, 7:14, 6:26, 5:58 pace for the final 0.72

Run warm up/down (cool down) 24:16 [3] 2.44 mi (9:57 / mi) +170ft 9:20 / mi
ahr:162 max:182 shoes: Altra Timp Blue

out and back 7-bridges
6 PM

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

skipped intermediate vinyasas

Saturday Nov 2, 2019 #

10 AM

Run (Regular Run) 1:09:11 [3] 6.16 mi (11:14 / mi) +702ft 10:08 / mi
ahr:136 slept:8.0 shoes: Altra Lone Peak 4.0 gray

Jay Cooke with Brian Lindberg mostly Summer Trail - Lisa and Marcus out there walking too - includes a few minutes of walking - Brian's first run since dropping from Voyageur
5 PM

Yoga (easy) 15:00 [0]
shoes: Manduka Eko Rubber

Friday Nov 1, 2019 #

8 AM

Run (Longish) 1:46:15 [3] 11.2 mi (9:29 / mi) +565ft 9:03 / mi
ahr:157 max:177 slept:7.0 weight:113lbs shoes: Altra Timp Blue

roads around home
4 PM

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

on my own

« Earlier | Later »