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Training Log Archive: ljbean

In the 30 days ending Apr 30, 2022:

activity # timemileskm+ft
  Run25 29:44:12 185.92(9:36) 299.21(5:58) 9440
  Yoga35 10:15:00
  Hike/Walk5 4:47:22 17.86(16:05) 28.74(10:00) 1275
  Bike6 4:47:11 67.83(4:14) 109.16(2:38) 1425
  Strength14 3:56:00
  Total47 53:29:45 271.61 437.11 12141
  [1-5]47 52:29:45
averages - sleep:7.2 rhr:47 weight:119lbs

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Saturday Apr 30, 2022 #

7 AM

Yoga (Easy plus mobility) 15:00 [1]
rhr:50 slept:8.0

Run (Regular Run) 1:10:32 [3] 7.08 mi (9:58 / mi) +325ft 9:33 / mi
ahr:140 max:160 shoes: Hoka Bondi 7

out and back MT-Okerstrom-Htown-Boulder Trails
Legs loosening up a bit
4 PM

Bike (Rollers) 38:30 [3] 9.2 mi (4:11 / mi)
ahr:122 max:133

Strength (Weights) 23:00 [3]

Friday Apr 29, 2022 #

3 PM

Run (Easy Run) 40:28 [3] 4.19 mi (9:39 / mi) +232ft 9:11 / mi
ahr:145 max:165 slept:6.5 shoes: Altra Lone Peak 5 Rose

around home - right hamstring is too tight

Yoga (easy) 10:00 [1]

Thursday Apr 28, 2022 #

4 PM

Yoga (Easy plus mobility) 20:00 [1]
slept:5.0

In Minot - was hoping to get an easy run in but hamstrings feel pretty aggravated - knew I'd pay for running hard!

Wednesday Apr 27, 2022 #

6 PM

Run (warm up) 19:44 [3] 2.31 mi (8:32 / mi) +56ft 8:21 / mi
ahr:149 max:173 slept:6.0 shoes: Altra Lone Peak 6

Osaugie Trail (a little road on return) with Twix and the Boy Wonder

Run race (NMTC - Bear Creek) 32:29 [5] 4.5 mi (7:13 / mi) +180ft 6:57 / mi
ahr:167 max:179 shoes: Altra Lone Peak 6

That was really hard - 20th place, 3rd F I believe

Run warm up/down (Cool Down) 19:07 [3] 2.0 mi (9:33 / mi) +15ft 9:29 / mi
ahr:147 max:160 shoes: Altra Lone Peak 6

similar to warm up - addition of G. Lefty

Tuesday Apr 26, 2022 #

3 PM

Yoga (Easy plus mobility) 10:00 [1]
slept:5.0

Run (Chicago, IL) 1:09:00 [3] 6.65 mi (10:23 / mi)
ahr:132 max:150 shoes: Altra Lone Peak 5 Rose

Around Schiller Woods Park - was hoping for some trail, but flooded, so park roads and parking lots. Kept it slow, didn't necessarily feel easy - generally tired, left calf a little tighter than I'd like.

Strength (Core) 10:00 [2]

Monday Apr 25, 2022 #

7 AM

Yoga (Easy plus mobility) 20:00 [1]
slept:7.5 shoes: Manduka Eko Rubber

3 PM

Hike/Walk (strolling) 54:15 [2] 3.31 mi (16:23 / mi) +240ft 15:20 / mi
ahr:127 max:137 shoes: Altra Lone Peak 4.5 again

neighborhood

Sunday Apr 24, 2022 #

7 AM

Yoga (Easy plus mobility) 10:00 [1]
slept:8.0

Run (Longish) 1:39:27 [3] 10.31 mi (9:39 / mi) +465ft 9:15 / mi
ahr:135 max:161 shoes: Hoka Bondi 7

out and back Stebner-Shelby-Getchell-Htown to Midway
~8 oz water and 10 jelly beans
OK
4 PM

Yoga (Easy plus mobility) 30:00 [0]
slept:0.5

Hike/Walk 1:03:24 [2] 4.22 mi (15:01 / mi) +285ft 14:07 / mi
ahr:125 max:139 shoes: Altra Lone Peak 4.5 again

neighborhood

Strength (Core) 10:00 [2]

Saturday Apr 23, 2022 #

7 AM

Yoga (Easy plus mobility) 15:00 [1]
slept:7.5 shoes: Manduka Eko Rubber

Run long (Roads) 2:43:57 [3] 17.34 mi (9:27 / mi) +1470ft 8:45 / mi
ahr:149 max:174 shoes: Altra Lone Peak 6

MT-Skyline around Enger Tower-down 24th Ave W-up LIncoln Park Dr-Skyline-St Loius River Rd-Lavaque-HTown-Getchell-Anderson-Stebner
Felt decent - luckily the only heavy rain was the final mile
~16 oz water with gu tab, 1 pack Skratch chews, 3 hard candies
5 PM

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

Friday Apr 22, 2022 #

7 AM

Yoga (Easy plus mobility) 15:00 [1]
rhr:49 slept:7.0 shoes: Manduka Eko Rubber

Run (Easy Run) 41:49 [3] 4.12 mi (10:09 / mi) +215ft 9:40 / mi
ahr:137 max:162 shoes: Altra Lone Peak 5 Rose

out and backs MT-Okerstrom-Keene path

Strength (Core) 10:00 [2]

4 PM

Bike (Rollers) 36:00 [2] 8.4 mi (4:17 / mi)
ahr:89 max:118

I'm getting lazy about biking on windy days

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

Thursday Apr 21, 2022 #

7 AM

Yoga (Easy plus mobility) 15:00 [1]
rhr:49 slept:7.5 weight:120lbs shoes: Manduka Eko Rubber

Run (Regular Run) 1:03:17 [3] 7.0 mi (9:02 / mi) +365ft 8:37 / mi
ahr:145 max:173 shoes: Altra Lone Peak 6

Same run as April 19 with 10 strides
4 PM

Hike/Walk 1:08:00 [2] 4.24 mi (16:02 / mi) +300ft 15:02 / mi
ahr:129 max:133 shoes: Altra Viho

neighborhood

Strength (Core) 15:00 [2]

Wednesday Apr 20, 2022 #

8 AM

Yoga (Easy plus mobility) 15:00 [1]
slept:8.0 shoes: Manduka Eko Rubber

Run (Regular Run) 47:48 [3] 5.37 mi (8:54 / mi) +275ft 8:29 / mi
ahr:149 max:173 shoes: Hoka Bondi 7

roads around home
4 PM

Run (Easy Run) 30:03 [3] 3.0 mi (10:01 / mi) +150ft 9:34 / mi
ahr:140 max:159 shoes: Altra Lone Peak 5 Rose

roads around home

Strength (Weights) 20:00 [3]

Tuesday Apr 19, 2022 #

8 AM

Run (Regular Run) 1:03:41 [3] 7.0 mi (9:06 / mi) +365ft 8:40 / mi
ahr:149 max:174 rhr:47 slept:7.5 shoes: Altra Lone Peak 6

Roads around Htown - 8 x 30 sec. strides, equal rest, in second half
3 PM

Bike (Kona-Jake) 1:02:06 [3] 14.13 mi (4:24 / mi) +460ft 4:16 / mi
ahr:96 max:139

legs a little tired

Strength (Core) 15:00 [2]

Yoga (Easy) 10:00 [0]
shoes: Manduka Eko Rubber

Monday Apr 18, 2022 #

8 AM

Yoga (Easy plus mobility) 15:00 [1]
slept:7.5 weight:120lbs shoes: Manduka Eko Rubber

a little snow shoveling after
6 PM

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

Sunday Apr 17, 2022 #

8 AM

Yoga (Easy plus mobility) 15:00 [1]
slept:7.5 shoes: Manduka Eko Rubber

Run (Regular Run) 1:39:26 [3] 10.08 mi (9:52 / mi) +477ft 9:26 / mi
ahr:138 max:165 shoes: Hoka Bondi 7

Hermantown Boulder Trail and around the neighborhood
kept it easy
4 PM

Bike (Kona-Jake) 1:00:28 [3] 14.14 mi (4:17 / mi) +490ft 4:08 / mi
ahr:129 max:164 slept:1.0

Around Htown

Strength (Weights) 20:00 [3]

Saturday Apr 16, 2022 #

9 AM

Yoga (Easy plus mobility) 15:00 [1]
slept:6.0 shoes: Manduka Eko Rubber

Run long 2:20:00 [3] 15.23 mi (9:12 / mi) +810ft 8:45 / mi
ahr:146 max:174 shoes: Altra Lone Peak 6

Roads around Htown, including St. Louis River Rd, Lavaque, Ugstad, Htown to Midway and back
Skratch hydration mix and a pack of chews
knocked off a couple minutes for trying to get a dog to go home
not bad
5 PM

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

kept moving instead of holding poses

Friday Apr 15, 2022 #

9 AM

Yoga (Easy plus mobility) 15:00 [1]
slept:5.0 weight:118lbs shoes: Manduka Eko Rubber

Run (Easy Run) 42:26 [3] 4.2 mi (10:06 / mi) +260ft 9:33 / mi
ahr:140 max:164 shoes: Altra Lone Peak 5 Rose

nice shuffle around the neighborhood
5 PM

Bike (Rollers) 32:00 [3] 8.0 mi (4:00 / mi)
ahr:100 max:140

Strength (Weights) 20:00 [3]

Thursday Apr 14, 2022 #

6 AM

Yoga (Sun Sals) 5:00 [1]
slept:8.0

1 PM

Run (Wentzville, MO) 1:47:30 [3] 10.0 mi (10:45 / mi) +600ft 10:10 / mi
ahr:140 max:164 shoes: Altra Lone Peak 6

Quail Ridge Park ~half single track, a few miles paved path and a mile or so of grassy paths - just nice

Wednesday Apr 13, 2022 #

Note
(rest day)

Tuesday Apr 12, 2022 #

2 PM

Run (St. Charles, MO) 1:14:31 [3] 8.0 mi (9:19 / mi) +100ft 9:12 / mi
ahr:130 max:149 slept:5.0 shoes: Altra Lone Peak 6

out and back on the Katy Trail (rail trail)
4 PM

Strength (Core) 13:00 [2]

Yoga (easy) 10:00 [0]

Monday Apr 11, 2022 #

7 AM

Yoga (Easy plus mobility) 15:00 [1]
slept:7.5 shoes: Manduka Eko Rubber

Run (Easy Run) 31:24 [3] 3.05 mi (10:18 / mi) +185ft 9:44 / mi
ahr:139 max:157 shoes: Altra Superior 4.5 blue

neighborhood

Sunday Apr 10, 2022 #

8 AM

Yoga (Easy plus mobility) 20:00 [1]
slept:7.5 shoes: Manduka Eko Rubber

Run (Regular Run) 1:20:52 [3] 8.6 mi (9:24 / mi) +575ft 8:51 / mi
ahr:134 max:169 shoes: Hoka Bondi 7

MT-Chambersburg-Hutch-15th-28th-Skyline-Getchell-MT
C • Decided against... 5
3 PM

Hike/Walk 48:43 [2] 3.04 mi (16:02 / mi) +250ft 14:52 / mi
ahr:129 max:135 shoes: Altra Viho

neighborhood roads

Strength (Weights) 30:00 [2]

Saturday Apr 9, 2022 #

8 AM

Yoga (Easy plus mobility) 15:00 [1]
rhr:39 slept:8.0 weight:118lbs shoes: Manduka Eko Rubber

Run (Longish) 1:48:29 [3] 11.61 mi (9:21 / mi) +652ft 8:52 / mi
ahr:151 max:173 shoes: Altra Lone Peak 6

loop including St Louis River Road, Lavaque, Ugstad, H-Town - little side roads too - tried to get on as much dirt shoulders and roads as possible
4 PM

Bike (Kona-Jake) 58:07 [3] 13.96 mi (4:10 / mi) +475ft 4:02 / mi
ahr:135 max:161 slept:0.5

MT-Hwy 2-Midway-Arrowhead-Lavaque-MT
I like my bike

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

Friday Apr 8, 2022 #

Event: Zumbro
 
8 AM

Yoga (Easy plus mobility) 15:00 [1]
slept:7.5 shoes: Manduka Eko Rubber

3 PM

Run (Regular Run) 52:06 [3] 5.56 mi (9:22 / mi) +280ft 8:57 / mi
ahr:151 max:169 shoes: Altra Lone Peak 5 Rose

Steb-Shelb-Getch to MG Rd and back to MT

Strength (Core) 15:00 [2]

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

Thursday Apr 7, 2022 #

6 AM

Yoga (Easy plus mobility) 10:00 [1]
slept:8.0

Run (Guernsey, WY) 42:05 [3] 4.25 mi (9:54 / mi) +150ft 9:35 / mi
ahr:133 max:158 shoes: Altra Lone Peak 6

easy

Yoga (Sun Sals) 10:00 [1]

Tuesday Apr 5, 2022 #

5 PM

Run (Guernsey, WY) 39:57 [3] 4.07 mi (9:49 / mi) +170ft 9:27 / mi
ahr:140 max:162 slept:6.0 shoes: Hoka Bondi 7

path along the North Platte River
quite windy

Yoga (easy) 10:00 [0]

Monday Apr 4, 2022 #

5 PM

Note
slept:8.0 (rest day)

2-hr thai yoga

Sunday Apr 3, 2022 #

8 AM

Yoga (Easy plus mobility) 20:00 [1]
slept:8.0 shoes: Manduka Eko Rubber

Run (Easy Run) 41:03 [3] 4.08 mi (10:04 / mi) +180ft 9:39 / mi
ahr:138 max:162 shoes: Altra Lone Peak 5 Rose

out and back MT-Getchell to Radar

Strength (Weights) 20:00 [2]

5 PM

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

Saturday Apr 2, 2022 #

9 AM

Yoga (Easy plus mobility) 15:00 [1]
slept:8.0 shoes: Manduka Eko Rubber

Run long 2:02:19 [3] 12.14 mi (10:05 / mi) +650ft 9:35 / mi
ahr:139 max:159 shoes: Altra Lone Peak 5 Rose

Including SLRR, Lavaque, Htown - at least half dirt roads and shoulders
1 bottle Skratch hydration
4 PM

Hike/Walk (strolling) 53:00 [2] 3.05 mi (17:23 / mi) +200ft 16:22 / mi
ahr:123 max:136 shoes: Hoka Bondi 7

From home - Keene paved path and Okerstrom

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

Friday Apr 1, 2022 #

7 AM

Yoga (Easy plus mobility) 20:00 [1]
slept:8.5 weight:119lbs shoes: Manduka Eko Rubber

3 PM

Run (Easy Run) 40:42 [3] 4.18 mi (9:44 / mi) +238ft 9:14 / mi
ahr:144 max:166 shoes: Altra Lone Peak 6

sunshine + 40F = shorts!

Strength (Core) 15:00 [2]

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