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Training Log Archive: ljbean

In the 31 days ending May 31, 2013:

activity # timemileskm+ft
  Run31 29:21:36 203.82(8:39) 328.02(5:22)
  Bike11 8:55:34 117.95(4:32) 189.82(2:49)
  Yoga8 3:35:00
  Strength6 1:25:00
  Total53 43:17:10 321.77 517.84
averages - sleep:7.4 weight:113.8lbs

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Friday May 31, 2013 #

5 AM

Run (Intervals!) 1:12:00 [3] 8.3 mi (8:40 / mi)
slept:6.5 shoes: Adidas Adizero Mana 5

After 5 mile warm up: 10 ~200m hard w/ ~200m rest - just on roads, so not super-accurate - ~6:15 pace - first few great, next few getting tired, last few great (little downhill!) ~ 1 mile to cool down. Felt decent overall
6 PM

Yoga (Back strengthening) 20:00 [1]

Thursday May 30, 2013 #

7 AM

Run (Recovery Run) 27:37 [2] 3.0 mi (9:12 / mi)
slept:7.0 shoes: Mizuno Wave Precision 12

Strength (core/balance stuff) 10:00 [2]

6 PM

Yoga (mini-Ashtanga) 40:00 [2]
weight:113.4lbs

Wednesday May 29, 2013 #

6 AM

Bike (Bike to Work) 34:51 [2] 8.73 mi (4:00 / mi)
slept:7.5

AOK
5 PM

Bike (Bike to Run) 16:47 [2] 3.66 mi (4:35 / mi)

Run warm up/down (For millenium) 36:20 [3] 5.0 mi (7:16 / mi)
shoes: Brooks Pure Grit

Pretty sluggish 3 mile warm up. Cool down a little better (ready to be done after 1st mile though!)
6 PM

Run race (Millenium 5k) 21:23 [4] 3.0 mi (7:08 / mi)
shoes: Brooks Pure Grit

Not feeling speedy, but pushed myself pretty well whole way through.

Monday May 27, 2013 #

8 AM

Run (Regular Run) 1:04:41 [3] 7.78 mi (8:19 / mi)
slept:8.5 shoes: Adidas Adizero Mana 5

w/ 6~100m strides, 1 min rest toward end - nice run - felt good - heel blister seems to be healing
9 AM

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

Sunday May 26, 2013 #

9 AM

Bike (Jake ride!) 1:46:49 [3] 23.71 mi (4:30 / mi)
slept:8.5

Pretty nice morning for a bike ride around Proctor and Hermantown - wind a little aggravating, legs a little tired on uphills, and had to change one flat - otherwise good.
5 PM

Run (Recovery Run) 1:02:41 [3] 5.27 mi (11:54 / mi)
shoes: Brooks Pure Grit

SHT! Highland-Getchell to Haines and back. Trails drying up well, work on Haines plugging along, felt pretty good (heel blister barely noticable)

Saturday May 25, 2013 #

10 AM

Run long (Pace Run) 2:47:39 [4] 21.37 mi (7:51 / mi)
slept:8.5 weight:114lbs shoes: Mizuno Wave Precision 12

5 miles warm up, 5 miles in 36:06, 1 mile rest, 5 miles in 36:41, 10~100m strides w/ 1 min. rest last few miles. Pretty windy, still seemed slower/harder than what I would expect for ~3hr marathon. Stupid hole in my sock made for a horrid bleeding blister inner left heel after 10 miles - no 'pains' otherwise.

Friday May 24, 2013 #

6 AM

Bike (Bike to Work) 33:00 [2] 8.72 mi (3:47 / mi)
slept:7.5

5 PM

Bike (Bike Home) 45:06 [3] 8.68 mi (5:12 / mi)

6 PM

Strength (mostly arms) 20:00 [3]

Thursday May 23, 2013 #

6 AM

Run (Recovery Run) 38:08 [3] 4.37 mi (8:44 / mi)
slept:7.5 shoes: Adidas Adizero Mana 5

w/ 6~100m strides, 1 min rest. Felt good
7 AM

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

Wednesday May 22, 2013 #

5 PM

Run warm up/down (Warm up/down) 38:50 [2] 4.4 mi (8:50 / mi)
slept:7.5 weight:113.8lbs shoes: Brooks Pure Grit

Run to Piedmont from home and back
6 PM

Run race (Goat Run) 24:21 [4] 2.97 mi (8:12 / mi)
shoes: Brooks Pure Grit

Felt OK first mile - legs pretty tired and breathing pretty heavy after that...at least plenty of mud/water/slippery rocks for distraction...

Tuesday May 21, 2013 #

6 AM

Run (Recovery Run) 38:00 [3] 4.4 mi (8:38 / mi)
slept:7.0 shoes: Adidas Adizero Mana 5

No pains, legs not terribly sluggish - more rain and wind was not appreciated though!

Monday May 20, 2013 #

Event: Fire Fighters Ten Mile Road Race
 
8 AM

Run warm up/down (For Thunder Bay 10-mile) 31:00 [2] 3.5 mi (8:51 / mi)
shoes: Mizuno Wave Precision 12

9 AM

Run race (Thunder Bay 10-mile) 1:08:40 [4] 10.0 mi (6:52 / mi)
slept:8.0 shoes: Mizuno Wave Precision 12

Did not do well with wind! Out in 35:40, back in 33 - didn't even manage the pace I had hoped to average for the whole race during the 5 miles with tailwind!

Sunday May 19, 2013 #

7 AM

Run (Pre-Race run) 45:09 [3] 4.29 mi (10:31 / mi)
slept:8.0 shoes: Brooks Pure Grit

Roads and trails around Lutsen - easy pace with 6~100m strides in final mile

Saturday May 18, 2013 #

10 AM

Run (Superior 50k Spectating) 1:59:22 [3] 9.81 mi (12:10 / mi)
slept:6.0 shoes: Brooks Pure Grit

Oberg toward Sawbill until I met Rudy, then back to Oberg to 'crew'

Thursday May 16, 2013 #

6 AM

Bike (Bike To Work) 35:22 [2] 8.7 mi (4:04 / mi)
slept:6.0

Lovely
5 PM

Bike (Bike Home) 48:26 [3] 8.66 mi (5:36 / mi)

brrrr
6 PM

Run (Regular Run) 37:15 [3] 4.38 mi (8:30 / mi)
shoes: Adidas Adizero Mana 5

First post-bike run in a while - a new excuse to feel slow!
7 PM

Strength (mostly arms) 15:00 [2]

Wednesday May 15, 2013 #

5 AM

Run (Pre-Race Jog) 41:09 [3] 4.74 mi (8:41 / mi)
slept:6.0 shoes: Mizuno Wave Precision 12

Included 5 stride-outs, still being a slug
5 PM

Run warm up/down (For Bull Run) 32:00 [3] 3.42 mi (9:21 / mi)
shoes: Brooks Pure Grit

6 PM

Run race (Bull Run) 32:27 [4] 3.77 mi (8:36 / mi)
shoes: Brooks Pure Grit

Never got in a 'groove' - blaming it on last weekend's mileage
C • Not in the groove... 3

Tuesday May 14, 2013 #

5 AM

Run (Recovery Run?) 38:25 [3] 4.34 mi (8:51 / mi)
slept:7.0 shoes: Adidas Adizero Mana 5

pretty stiff/slow
4 PM

Bike (Bike Home) 53:59 [2] 10.17 mi (5:18 / mi)
weight:113.8lbs

started from Barko and stopped by Mom's

Monday May 13, 2013 #

6 PM

Yoga (Rocket) 1:30:00 [2]
slept:8.0

Haven't done that in a while - kicked my butt!

Sunday May 12, 2013 #

10 AM

Run (Skyline 15k) 1:12:00 [3] 9.24 mi (7:48 / mi)
slept:7.0 shoes: Brooks Pure Grit

Had suprisingly good energy - :37 out and :35 back - IT band and hips getting tight toward end, otherwise felt great
C • time 2
11 AM

Run warm up/down (post-Skyline 15k) 11:00 [2] 1.14 mi (9:39 / mi)
shoes: Brooks Pure Grit

Saturday May 11, 2013 #

9 AM

Run long (Proctor-Hermantown) 3:00:20 [3] 21.87 mi (8:15 / mi)
slept:7.0 shoes: Mizuno Wave Precision 12

After 10 miles did some 'controlled' intervals of 1 min, 1, 2, 1, 3, 1, 5, 1, 6, 1 at ~7min/mi, with ~7min. between - mostly good - kind of tired last 5 miles (also a lot of uphill and wind in that section)

Friday May 10, 2013 #

5 AM

Run (Regular Run) 53:27 [3] 6.27 mi (8:31 / mi)
shoes: Adidas Adizero Mana 5

Decent run, legs snug though - good foam-rollering after

Thursday May 9, 2013 #

6 AM

Bike (Bike to work) 34:38 [2] 8.25 mi (4:12 / mi)
slept:7.5

Windy and cold - nice choice on first commute of the year :/
5 PM

Bike (Home from work) 46:36 [3] 8.67 mi (5:22 / mi)

Hill not as terrible as expected!
6 PM

Yoga warm up/down (random) 20:00 [2]

Wednesday May 8, 2013 #

6 PM

Run warm up/down (slow running) 30:00 [3] 3.0 mi (10:00 / mi)
slept:8.0 shoes: Brooks Pure Grit

No watch today - guesses on time and distance

Run race (Park Point) 28:00 [4] 4.0 mi (7:00 / mi)
shoes: Brooks Pure Grit

Need to correct when results come out

Tuesday May 7, 2013 #

9 AM

Bike (Jake) 1:20:00 [3] 20.0 mi (4:00 / mi)
slept:7.0 weight:114lbs

Beautiful morning to cruise around Proctor and Hermantown
1 PM

Run (Regular Run) 43:20 [3] 5.4 mi (8:02 / mi)
shoes: Adidas Adizero Mana 5

First run in new shoes - seem AOK
2 PM

Strength (mostly arms) 20:00 [2]

Monday May 6, 2013 #

8 AM

Run (Regular Run) 48:19 [3] 6.03 mi (8:01 / mi)
slept:8.0 shoes: Mizuno Wave Precision 12

Good run, little sluggish first mile. 10~100m strides w/ 1 min rest in 2nd half.
9 AM

Strength (balance/core) 10:00 [1]

Sunday May 5, 2013 #

Event: THE SUPERIOR RIDE GRAVEL RIDE
 

Saturday May 4, 2013 #

8 AM

Run (Progression Run) 59:03 [3] 7.64 mi (7:44 / mi)
slept:8.0 shoes: Mizuno Wave Precision 12

Didn't intend for a formal work out, but managed to run each mile a little faster from 8:40 to 7:04 - felt good. May be the first time I've seen zero elevation gain.
6 PM

Run (Recovery / Fun Run) 1:07:00 [2] 5.92 mi (11:19 / mi)
shoes: Mizuno Wave Precision 12

In the vicinity of New Orleans City Park with Rudy - includes stops to detemine where to go next, look at statues, and talk to a random biker. Pre-run cafe au lait and beignet seemed to sit fine :)

Friday May 3, 2013 #

8 AM

Run (Regular Run) 51:41 [3] 6.09 mi (8:29 / mi)
slept:8.0 shoes: Mizuno Wave Precision 12

Includes about 3 minutes of waiting for traffic lights - OK otherwise, but cold, 50! and windy!
9 AM

Strength (Balance) 10:00 [2]

Yoga warm up/down (random) 10:00 [1]

Thursday May 2, 2013 #

8 AM

Run (Regular Run) 1:20:19 [3] 9.11 mi (8:49 / mi)
slept:8.0 shoes: Mizuno Wave Precision 12

In Lafayette - traffic and sidewalks not as bad as expected - even includes a couple miles of trail in Acadiana Park
10 AM

Yoga warm up/down (random) 10:00 [1]

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