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Training Log Archive: ljbean

In the 31 days ending Mar 31, 2013:

activity # timemileskm+ft
  Run22 22:00:57 153.72(8:36) 247.39(5:20)
  Bike12 12:09:09 125.09(5:50) 201.31(3:37)
  Yoga14 11:35:00
  Strength10 2:50:00
  Ski2 1:43:07 8.23(12:32) 13.25(7:47)
  Total60 50:18:13 287.04 461.95
averages - sleep:7.6 weight:112.7lbs

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Sunday Mar 31, 2013 #

9 AM

Run long (Orange Street) 2:19:17 [3] 16.17 mi (8:37 / mi)
slept:8.0 shoes: Mizuno Wave Precision 12

Felt surprisingly hard - wind and hills kicked my butt - left soleus irritated last few miles (adductors OK though!)

Saturday Mar 30, 2013 #

10 AM

Run (Getchell Road) 44:48 [3] 5.12 mi (8:45 / mi)
slept:8.0 shoes: Brooks Pure Grit

w/ 6~100m strides, 1 min rest toward end - started sluggish but felt decent by end
11 AM

Strength (mostly arms) 25:00 [2]

6 PM

Yoga (Power Yoga) 1:00:00 [2]

Friday Mar 29, 2013 #

5 PM

Run (Trails and Roads) 1:16:59 [3] 8.44 mi (9:07 / mi)
slept:7.5 shoes: Mizuno Wave Precision 12

Little softer than yesterday - less than 2 miles snowmobile trail - mostly Skyline
6 PM

Yoga warm up/down (Random) 15:00 [1]

Thursday Mar 28, 2013 #

6 PM

Run (Piedmont) 40:00 [2] 3.34 mi (11:59 / mi)
weight:114lbs shoes: Brooks Pure Grit

Good group celebration run - trails better than expected!

Wednesday Mar 27, 2013 #

6 PM

Run (Regular Run) 50:26 [3] 5.95 mi (8:29 / mi)
slept:8.0 shoes: Mizuno Wave Precision 12

St. Louis River Road - good to run a few hills
7 PM

Strength (mostly arms) 20:00 [2]

Tuesday Mar 26, 2013 #

6 AM

Run (Regular Run) 1:00:18 [3] 7.06 mi (8:32 / mi)
slept:7.5 shoes: Brooks Pure Grit

Monday Mar 25, 2013 #

6 PM

Yoga (Ashtanga) 1:25:00 [2]
slept:8.0

Sunday Mar 24, 2013 #

12 PM

Run warm up/down (Warm Up) 19:22 [2] 2.28 mi (8:30 / mi)
slept:8.0 shoes: Mizuno Wave Precision 12

1 PM

Run race (Irish Run 8k) 31:29 [5] 5.01 mi (6:17 / mi)
shoes: Mizuno Wave Precision 12

Official time of 31:26 - much faster than I expected and actually felt strong and steady - yay :)
2 PM

Run warm up/down (Cool Down) 22:53 [2] 2.41 mi (9:30 / mi)
shoes: Mizuno Wave Precision 12

Saturday Mar 23, 2013 #

9 AM

Yoga (Rocket) 1:25:00 [2]
slept:9.0

good
4 PM

Run (Pre-Race Run) 47:32 [3] 5.51 mi (8:38 / mi)
shoes: Brooks Pure Grit

With 6~100m strides toward end - felt OK, still slow this week

Friday Mar 22, 2013 #

5 AM

Bike (Raleigh-Rollers) 58:00 [3] 17.1 mi (3:24 / mi)
ahr:147 max:165 slept:7.0

Pretty sluggish at first, but ended up being a decent work out
6 PM

Run (Slow Run) 46:43 [3] 5.12 mi (9:07 / mi)
weight:113lbs shoes: Mizuno Wave Precision 12

Very sluggish - nice day at least - and adductor seems OK

Thursday Mar 21, 2013 #

5 AM

Run (Slow Run) 46:24 [2] 5.1 mi (9:06 / mi)
slept:6.5 shoes: Brooks Pure Grit

7 AM

Strength 10:00 [2]

6 PM

Yoga (Vinyassa) 1:00:00 [2]

Wednesday Mar 20, 2013 #

6 AM

Bike (Raleigh-Rollers) 57:00 [3] 16.1 mi (3:32 / mi)
ahr:142 max:160 slept:7.5

Good
6 PM

Run (Lakewalk Run) 51:38 [3] 6.09 mi (8:29 / mi)
shoes: Mizuno Wave Precision 12

Good group, good run, adductor noticable but not painful at all. Nice to finish run in the light!

Tuesday Mar 19, 2013 #

6 AM

Run (Easy Run) 38:38 [3] 4.08 mi (9:28 / mi)
slept:6.5 shoes: Brooks Pure Grit

Felt alright - adductor was not a problem
7 AM

Strength (Random) 10:00 [2]

6 PM

Yoga (Power Yoga) 1:00:00 [2]
weight:112.6lbs

Sunday Mar 17, 2013 #

10 AM

Bike (MTB Park) 2:00:00 [2] 10.0 mi (12:00 / mi)
slept:8.0

Ray's Mtb park in Milwaukee with Rudy and some other friends - just estimate on amounts biked, mostly watching other people do cool stuff.

Friday Mar 15, 2013 #

6 PM

Bike (Mukluk) 47:16 [3] 6.45 mi (7:20 / mi)
ahr:123 max:157 slept:8.0 weight:112.6lbs

Snowmobile trail to Proctor - solid, but kind of chunky - overall good.
7 PM

Strength (Random) 10:00 [2]

Thursday Mar 14, 2013 #

6 AM

Bike (Raleigh-Rollers) 45:00 [3] 13.1 mi (3:26 / mi)
ahr:138 max:150 slept:7.0

Good
7 AM

Strength (Random) 10:00 [2]
ahr:100 max:140

6 PM

Yoga warm up/down (Random) 35:00 [2]

Tuesday Mar 12, 2013 #

5 AM

Run (Regular Run) 1:16:33 [3] 9.01 mi (8:30 / mi)
slept:7.5 shoes: Brooks Pure Grit

With 10 ~100m strides, 1 min. rest toward end - OK - adductor fine during run, but agitated later, going to try a break.

Monday Mar 11, 2013 #

6 PM

Yoga (Ashtanga) 1:30:00 [2]

Sunday Mar 10, 2013 #

9 AM

Run (Sunday Group Run) 1:59:49 [3] 13.33 mi (8:59 / mi)
slept:7.5 shoes: Mizuno Wave Precision 12

Decent run of snowy/slushy roads - relatively relaxed effort - extra slow pace due to traction, legs tired last few miles - no ahces or pains though!
4 PM

Bike (Raleigh-Rollers) 30:00 [3] 8.4 mi (3:34 / mi)

5 PM

Strength (Random) 20:00 [3]

Saturday Mar 9, 2013 #

7 AM

Run (Recovery Run) 46:15 [2] 5.2 mi (8:54 / mi)
slept:8.0 shoes: Brooks Pure Grit

Good little run before big snow started up. Knees a little tender first few miles, but that went away...
10 AM

Yoga warm up/down (Vinyassa Technique) 1:00:00 [2]

Actually a 2 hr work shop ~half listening, ~half practicing poses - some challenging stuff though!
4 PM

Ski (Piedmont) 43:12 [3] 3.31 mi (13:03 / mi)

Slow ski through fresh, sticky snow with Rudy - nice and slow for chicken-me going down the hills! Legs feeling tired though

Friday Mar 8, 2013 #

5 AM

Run (Regular Run) 1:17:55 [3] 8.99 mi (8:40 / mi)
slept:7.0 shoes: Mizuno Wave Precision 12

Hermantown roads - fairly sluggish, but felt alright otherwise
7 AM

Yoga warm up/down 10:00 [1]

4 PM

Bike (Mukluk) 57:19 [3] 6.75 mi (8:29 / mi)
ahr:128 max:155

Snowmobile trail to Proctor - not as soft as expected so decent riding!
5 PM

Strength (random) 20:00 [2]

pretty unmotivated to work hard - maybe 1 hr bike too much of a 'warm up'

Thursday Mar 7, 2013 #

5 AM

Bike (Raleigh-Rollers) 30:00 [3] 8.2 mi (3:40 / mi)
ahr:128 max:137 slept:7.5

6 AM

Yoga warm up/down (Sun Salutations) 10:00 [2]

6 PM

Ski (Piedmont) 59:55 [3] 4.92 mi (12:11 / mi)
ahr:122 max:145 weight:112.4lbs

Wednesday Mar 6, 2013 #

6 AM

Bike (Raleigh-Rollers) 25:00 [3] 6.7 mi (3:44 / mi)
ahr:118 max:127 slept:7.0

6 PM

Run (Recovery Run) 53:03 [3] 6.14 mi (8:38 / mi)
shoes: Brooks Pure Grit

Lakewalk Run - felt decent - adductor did not bother me at all

Tuesday Mar 5, 2013 #

6 AM

Bike (Raleigh-Rollers) 30:00 [3] 8.2 mi (3:40 / mi)
ahr:128 max:138 slept:7.5

7 AM

Strength (Mostly hips) 15:00 [3]
ahr:76 max:118

Monday Mar 4, 2013 #

6 PM

Yoga (Ashtanga) 1:30:00 [3]
slept:8.0

Sunday Mar 3, 2013 #

9 AM

Run long (Marathon Pace) 2:01:11 [4] 16.03 mi (7:34 / mi)
slept:8.0 shoes: Mizuno Wave Precision 12

Group run to start, but did pace run with Molly - 5 miles getting to speed 8 miles in ~57 mins (little slower than I wanted), 3 mile cool down. Adductor noticable but not painful, more irritated later in day.
5 PM

Strength (Random) 30:00 [2]

Tried to focus on hip strength
6 PM

Yoga warm up/down (Random) 25:00 [2]

Saturday Mar 2, 2013 #

10 AM

Bike race (Mukluk) 2:25:00 [3] 18.5 mi (7:50 / mi)
slept:8.0

Cross country snow bike race - OK - struggled with some softer, chewed up spots - very much skill limited and didn't work too hard physically - good mental challenge!
3 PM

Run (Recovery Run) 36:01 [3] 4.27 mi (8:26 / mi)
shoes: Brooks Pure Grit

Felt decent despite going immediately after lunch. Left adductor agitated though!!!

Friday Mar 1, 2013 #

5 AM

Run (Regular Run) 1:13:43 [3] 9.07 mi (8:08 / mi)
weight:111.7lbs shoes: Mizuno Wave Precision 12

6 AM

Yoga warm up/down (Random) 10:00 [2]
(sick)

8 PM

Bike warm up/down (Mukluk) 1:24:34 [2] 5.59 mi (15:08 / mi)

Group ride at Cuyuna, way to many stops, got pretty chilly - nice beginner trails though

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