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Training Log Archive: ljbean

In the 31 days ending Jul 31, 2015:

activity # timemileskm+ft
  Run25 41:45:08 239.29(10:28) 385.1(6:30) 25896
  Bike21 17:56:49 192.33(5:36) 309.52(3:29) 8640
  Yoga12 3:56:00
  Hike/Walk1 2:00:00 6.0(20:00) 9.66(12:26) 850
  Strength4 36:00
  Total49 66:13:57 437.62 704.28 35386
  [1-5]49 65:07:57
averages - sleep:6.7 rhr:42 weight:108.4lbs

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Friday Jul 31, 2015 #

8 AM

Run (Easy) 35:21 [3] 4.32 mi (8:11 / mi) +220ft 7:48 / mi
slept:8.0 shoes: Altra Intuition 2.0

with Megan - roads around home
4 PM

Bike (Brewer) 59:23 [3] 8.3 mi (7:09 / mi) +506ft 6:46 / mi
shoes: Juliana Furtada 27.5

With Megan - Homebrew CCW + Lollygagger

Thursday Jul 30, 2015 #

6 AM

Run (Easy) 29:57 [3] 3.29 mi (9:06 / mi) +167ft 8:41 / mi
slept:6.0 shoes: Altra Intuition 2.0

pokey
C • belated contrats 2

Yoga (easy/stretchy) 10:00 [0]
shoes: Manduka Eko Rubber

Wednesday Jul 29, 2015 #

7 AM

Bike (Kona-Jake) 32:44 [3] 8.56 mi (3:49 / mi)
rhr:38 slept:7.0 weight:109lbs

To Work
5 PM

Bike (Kona-Jake) 49:01 [3] 8.2 mi (5:59 / mi) +755ft 5:30 / mi

Home from work - slow going - Highland

Run (easy) 14:05 [3] 1.57 mi (8:58 / mi)
shoes: Altra Lone Peak 2.0

new shoes - all OK, back of right knee feels wierd

Tuesday Jul 28, 2015 #

6 AM

Bike (Pieds-Brewer) 50:00 [3] 7.66 mi (6:32 / mi) +432ft 6:12 / mi
rhr:45 slept:6.0 weight:109lbs shoes: Juliana Furtada 27.5

Deerslayer-Lower Burner-Foxx Rocks-Lollygagger - OK

Monday Jul 27, 2015 #

Note
rhr:41 slept:5.0 weight:108lbs (rest day)

didn't sleep well - seemed more mental agitation than physical, just couldn't shut the brain off. Legs a little sore, nothing hurts, moving normally - crazy
C • Crazy or..... 1

Sunday Jul 26, 2015 #

Note
rhr:46 slept:7.0 weight:107lbs

was planning on some 'formal' recovery exercise, but did house stuff/garden stuff all day instead - still a little heat training and time on my feet :)

Saturday Jul 25, 2015 #

Event: voyager 50 mile
 

Note

guesstimates on what I took in:
3 e-gels, 2 Clif mocha gels, 1 plain gu
a few cups of watermelon
a few cups of cantaloupe
~10 pickles
~5 little potatoes
2 grapefruit Hammer fizzes
~8 cups of ice in my hat
~3 cups of ice in my bottle
~120 oz water
1 pb/oat energy ball just before home-bound powerlines
1 ginger chew ~46 miles
Didn't seem to have tummy or energy issues (aside from general fatigue towards end....to be expected)
6 AM

Run race (Voyageur 50-mile) 8:56:14 [4] 49.85 mi (10:45 / mi) +6063ft 9:39 / mi
slept:4.0 shoes: Brooks Cascadia 10 (6.5)

5th finish, 1st place woman. Felt too hard, but slow to start, but didn't push, made a point to consume plenty and stay cool (lots of ice, especially on the way back.) Slowest mile 14:42 at 40 (includes Grand Portage trail and I believe the aid station), fastest was final 0.85 at 8:25 pace - also had 8:26 down Skyline. I was at 4:30 leaving the Zoo - I can't get over how well I ran the 2nd half.
C • Great Ran 3

Friday Jul 24, 2015 #

11 AM

Hike/Walk (Course Check) 2:00:00 [3] 6.0 mi (20:00 / mi) +850ft 17:38 / mi
slept:7.0 shoes: Brooks Cascadia 10

course checking/clearing/marking with Lisa 7-Bridges to Fond du Lac to Becks - guesstimate on stats, Garmin pooped out.

Thursday Jul 23, 2015 #

6 AM

Yoga (moving meditation) 10:00 [1]
slept:7.5 shoes: Manduka Eko Rubber

C • Good Luck! 4
3 PM

Run (easy run) 41:33 [3] 4.66 mi (8:55 / mi) +223ft 8:32 / mi
shoes: Altra Intuition 2.0 D

roads around home

Yoga (easy/stretchy) 10:00 [0]

on the deck

Wednesday Jul 22, 2015 #

6 AM

Bike (Brewer) 51:39 [3] 7.68 mi (6:44 / mi) +558ft 6:18 / mi
slept:7.0 shoes: Juliana Furtada 27.5

OK - not sure why I keep trying to mtb early, I just am not awake enough for it!
6 PM

Bike (Kona-Jake) 7:08 [2] 2.06 mi (3:28 / mi)

To Highland Getchell

Bike (Kona-Jake) 11:12 [3] 2.09 mi (5:21 / mi) +221ft 4:52 / mi

Home from Highland-Getchell

Run (SHT) 1:09:12 [3] 5.82 mi (11:53 / mi) +879ft 10:24 / mi
shoes: Altra Superior 2.0

Highland-Getchell to Haines out and back with Sam and Cedar - Beth out too - jogged on Skyline a few minutes beforehand. OK - definitely tired/sluggish to start, but felt decent for most and enjoyed some visiting with Sam.

Tuesday Jul 21, 2015 #

5 PM

Run (Big Kahuna) 54:46 [3] 6.03 mi (9:05 / mi) +515ft 8:24 / mi
rhr:46 slept:7.0 weight:108.6lbs shoes: Brooks Cascadia 10 (6.5)

good

Yoga (easy/stretchy) 15:00 [0]

on the deck

Monday Jul 20, 2015 #

4 PM

Yoga (mini Ashtanga) 20:00 [1]
slept:7.5 weight:108.6lbs

standing poses on the deck

Sunday Jul 19, 2015 #

8 AM

Bike (Brewer-Piedmont) 1:53:13 [3] 14.81 mi (7:39 / mi) +910ft 7:13 / mi
slept:7.0 shoes: Juliana Furtada 27.5

Homebrew-Foxx-Upper Burner-Scarface-Deerslayer-Lower Burner-Fox-Homebrew - actually felt good and had fun, a few minute stop to chat with another biker in there
12 PM

Note

weed whipping and gardening - hot
3 PM

Run long (SHT) 2:13:01 [3] 11.77 mi (11:18 / mi) +1772ft 9:53 / mi
shoes: Brooks Cascadia 10

hiked most of the ups - a couple stops to direct/chat with bikers - finally tired

Saturday Jul 18, 2015 #

10 AM

Run hills (Skyline-Mission) 1:03:24 [3] 6.81 mi (9:19 / mi) +787ft 8:23 / mi
slept:5.0 weight:108lbs shoes: Brooks Cascadia 10 (6.5)

Was moving aid station for Rudy's fat bike ride - trying to get long hills in while waiting for the bikers. First stop at top of Mission Creek Pkwy - ran up to crest of Skyline, back down to where Mission Creek Pkwy flattens, then back up to crest of Skyline, than down to car. Felt pretty slow/sluggish to start, decent by final descent (final mile ~7:50)
12 PM

Run hills (Keene-Kahuna) 57:22 [4] 4.71 mi (12:11 / mi) +896ft 10:19 / mi
shoes: Brooks Cascadia 10 (6.5)

Aid Stn 2 at St. Louis River Rd - up snowmobile trail to Lollygagger, turned around, then down to Skyline-SHT to Kahuna, up Kahuna, turned around and did all backwards. Took ~3 miles to stop feeling sluggish, one awkward stumble and more hiking on this one.
4 PM

Run hills (Chester) 1:05:38 [3] 6.5 mi (10:06 / mi) +778ft 9:04 / mi
shoes: Brooks Cascadia 10 (6.5)

From St. Scholastica - along Chester down 14th to London Rd, back up to Arrowhead a little west of Kenwood, back to Scholastica for final biker aid station.
6 PM

Note

took a nice stroll through Lester, waiting for bikers to finish up

Friday Jul 17, 2015 #

7 AM

Bike (Kona-Jake) 32:49 [3] 8.56 mi (3:50 / mi)
rhr:40 slept:7.5 weight:108.4lbs

To work
4 PM

Bike (Kona-Jake) 51:01 [3] 9.0 mi (5:40 / mi) +828ft 5:13 / mi

Lincoln Park Dr - Skyline - Getchell - hot and windy
6 PM

Note

mowed the lawn - hot

Thursday Jul 16, 2015 #

6 AM

Bike (Piedmont) 58:36 [3] 8.21 mi (7:08 / mi) +382ft 6:50 / mi
slept:7.0 shoes: Juliana Furtada 27.5

Out and back Deerslayer and Lower Burner
5 PM

Run (Slow) 48:09 [3] 5.4 mi (8:55 / mi) +249ft 8:33 / mi
shoes: Altra Intuition 2.0 D

Roads around home, heavy legs first couple miles, drizzly throughout

Yoga (easy/stretchy) 15:00 [0]

Wednesday Jul 15, 2015 #

7 AM

Bike (Kona-Jake) 34:02 [3] 8.57 mi (3:58 / mi)
slept:7.5

To Work
4 PM

Bike (Kona-Jake) 42:49 [3] 8.18 mi (5:14 / mi) +741ft 4:49 / mi

Home from work - Highland/Getchell
5 PM

Run (Big Kahuna) 53:17 [3] 6.03 mi (8:50 / mi) +538ft 8:09 / mi
shoes: Brooks Cascadia 10

out and back - need to keep practicing down-to-up - still feels uggghly

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

standing poses - on the deck :)

Tuesday Jul 14, 2015 #

5 AM

Bike (Kona-Jake) 44:38 [3] 10.2 mi (4:23 / mi) +236ft 4:17 / mi
slept:6.0 weight:109.4lbs

ok
5 PM

Run (SHT) 1:23:24 [3] 8.36 mi (9:59 / mi) +840ft 9:07 / mi
shoes: Brooks Cascadia 10 (6.5)

out and back to Haines - no Keene Creek section - sluggish to start, but felt good after ~1hr to warm up !

Yoga (easy/stretchy) 10:00 [0]

on the deck!

Monday Jul 13, 2015 #

6 AM

Run (Easy Run) 47:35 [3] 5.12 mi (9:18 / mi)
slept:7.0 shoes: Altra Intuition 2.0

Another slow one - roads around home
6 PM

Yoga (Vinyassa Class) 1:10:00 [1]
shoes: Manduka Eko Rubber

ok

Sunday Jul 12, 2015 #

9 AM

Bike (Kona-Jake) 1:01:36 [3] 14.18 mi (4:21 / mi) +319ft 4:15 / mi
slept:8.0 weight:108lbs

Slow, but good to get out
5 PM

Strength (core/balance) 10:00 [3]
shoes: Manduka Eko Rubber

Run (Easy Run) 54:51 [3] 6.23 mi (8:48 / mi) +230ft 8:30 / mi
shoes: Brooks Cascadia 10 (6.5)

stats may be a little off - this run seems to be lost in Garmin land.

First run in new shoes - seem fine.

Friday Jul 10, 2015 #

7 AM

Run long (Birthday Run!) 7:17:52 [4] 34.28 mi (12:46 / mi) +4898ft 11:15 / mi
slept:6.0 weight:108lbs shoes: Altra Superior 2.0

From home to SHT west with detours for Spirit Mtn and after Ely's Peak. Took DWP after Ely's, then power lines w/o purgatory - back to DWP on Old 7-bridges, then Jarrow's Beach - lots of questioning if I was on the right 'trail', but think I got it - straight through Magney, then back on SHT. tacked on a little out and back to get to 34 - was going to stop and walk at 34, but then remembered I had already done plenty of walking during the run - I didn't really 'run' 34 miles anyhow!
C • Sweet run!! 3

Thursday Jul 9, 2015 #

4 PM

Bike (Brewer) 50:52 [3] 7.6 mi (6:42 / mi) +435ft 6:21 / mi
slept:5.0 shoes: Juliana Furtada 27.5

Just Homebrew CCW

Wednesday Jul 8, 2015 #

12 PM

Run warm up/down (Lakewalk) 29:29 [3] 3.2 mi (9:13 / mi)
rhr:40 slept:8.0 weight:108lbs shoes: Altra Intuition 2.0

~2 mile w/u, 1 mile c/d

Run race (Sidewalk Shuffle) 20:03 [5] 3.1 mi (6:28 / mi)
shoes: Altra Intuition 2.0

6:25, 6:28, 6:39 - was not awesome, but not terrible either - kind of dogged 2nd half (did have a little headwind :)) - had that silly 1 mile race in the back of my mind...
6 PM

Run warm up/down (Fairgrounds) 27:03 [3] 2.76 mi (9:48 / mi)
shoes: Altra Intuition 2.0 D

~1.6 mi w/u, 1.1mi c/d

Run race (Hoska 1 mile) 5:53 [5] 1.0 mi (5:53 / mi)
shoes: Altra Intuition 2.0 D

~1:20 first quarter, 2:50 at half - probably a little slower 3rd quarter then faster final stretch - felt more technique than fitness limited, so that is good, I think
C • 2 RACES 6

Tuesday Jul 7, 2015 #

6 AM

Run (pre-race run) 46:50 [3] 5.12 mi (9:09 / mi) +220ft 8:47 / mi
rhr:40 slept:7.0 weight:108.8lbs shoes: Altra Superior 2.0

gravel roads and shoulders, 5 ~100m strides/1 min rest in second half, a little sluggish

Strength (random) 6:00 [3]

pushups/situps/etc.
5 PM

Bike (Kona-Jake) 44:50 [3] 10.2 mi (4:24 / mi)

Easy ride around H-town

Yoga (easy/stretchy) 6:00 [0]

Monday Jul 6, 2015 #

5 PM

Yoga (moving meditation) 30:00 [1]
rhr:45 slept:7.0 shoes: Manduka Eko Rubber

not very focused

Sunday Jul 5, 2015 #

9 AM

Bike (Brewer) 57:23 [3] 8.38 mi (6:51 / mi) +527ft 6:28 / mi
slept:7.5 shoes: Juliana Furtada 27.5

Homebrew CCW and Lollygagger - good

Strength (core/balance) 10:00 [3]
shoes: Manduka Eko Rubber

1 PM

Run (SHT) 1:23:16 [3] 8.05 mi (10:21 / mi) +787ft 9:28 / mi
weight:107.8lbs shoes: Brooks Cascadia 10

out and back from home east - finally tired.

Saturday Jul 4, 2015 #

7 AM

Run hills (road hills) 1:41:55 [4] 11.26 mi (9:03 / mi) +1293ft 8:10 / mi
slept:7.5 shoes: Altra Intuition 2.0 D

out and back from home - Highland - 8th - 40th/Haines - turnaround ~ Berkely - OK, only mile slower than 10 min was 10:40 going up Haines

Friday Jul 3, 2015 #

7 AM

Run long (SHT) 3:40:49 [4] 19.01 mi (11:37 / mi) +3114ft 10:03 / mi
ahr:150 rhr:39 slept:7.0 weight:109lbs shoes: Altra Superior 2.0

out and back from home to Michigan St. (skipped Keene Creek section out) - felt pretty good. Wore pack, left arm tingly toward end, otherwise no issues.
C • Day off! 4
1 PM

Note

lawn mowing!
3 PM

Bike (Brewer-Piedmont) 1:38:32 [3] 12.18 mi (8:05 / mi) +1070ft 7:28 / mi
shoes: Juliana Furtada 27.5

Homebrew-Foxx Rocks-Upper Burner-Scarface-Deer Slayer-Lower Burner--Lollygagger - felt way better than expected

Yoga (Sun Sals + Easy) 15:00 [1]

Thursday Jul 2, 2015 #

6 AM

Bike (Kona-Jake) 55:24 [3] 13.89 mi (3:59 / mi)
slept:7.0

To work in Superior
11 AM

Bike (Kona-Jake) 36:22 [3] 8.05 mi (4:31 / mi)

To Rudy's work to drive to Duluth Grill for lunch with some family
2 PM

Bike (Kona-Jake) 33:35 [3] 5.77 mi (5:49 / mi) +720ft 5:12 / mi

Home from Duluth Grill

Wednesday Jul 1, 2015 #

6 AM

Run (Hilly) 1:06:30 [3] 7.38 mi (9:01 / mi) +669ft 8:18 / mi
ahr:132 max:165 slept:6.0 weight:109.4lbs shoes: Brooks Cascadia 10

out and back from home - Big Kahuha + Old Skyline - good

Strength (core/balance) 10:00 [3]
shoes: Manduka Eko Rubber

6 PM

Run (Goat Run!) 1:17:39 [3] 7.66 mi (10:08 / mi) +758ft 9:16 / mi
ahr:130 max:152 shoes: Altra Superior 2.0

Run to Piedmont, then Goat Run course with Lisa, Sam, Andrea, Marcus, Shaun - Beth and Kaitlyn also ran - fantastic, but bloody burning legs after from the bushwhacking!

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