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Training Log Archive: ljbean

In the 31 days ending Oct 31, 2015:

activity # timemileskm+ft
  Run15 27:08:41 149.72(10:53) 240.95(6:46) 16700
  Yoga19 7:58:00
  Bike8 6:56:02 66.57(6:15) 107.13(3:53) 3544
  Hike/Walk5 2:20:00 6.25(22:24) 10.06(13:55)
  Strength4 40:00
  Total38 45:02:43 222.54 358.14 20244
  [1-5]35 43:29:43
averages - sleep:7.3 rhr:41 weight:106.6lbs

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Saturday Oct 31, 2015 #

7 AM

Run (Easy Run) 46:43 [3] 5.27 mi (8:52 / mi) +246ft 8:29 / mi
slept:6.5 shoes: Altra Intuition 2.0

good

Yoga (Sun Sals, Mov. Med.) 25:00 [1]
shoes: Manduka Eko Rubber

2 PM

Bike (Salsa Mukluk) 50:00 [3] 7.84 mi (6:23 / mi) +259ft 6:11 / mi

To secret foraging spot with Rudy ~15 minutes foraging too

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

Thursday Oct 29, 2015 #

6 AM

Run (Easy Run) 28:00 [3] 3.0 mi (9:20 / mi) +171ft 8:51 / mi
rhr:35 slept:6.0 weight:105lbs shoes: Altra Intuition 2.0 D

Various niggles, all seemed to loosen up by 2 miles, except lower legs have some tight spots. Mostly good!

Strength (arms) 10:00 [3]

6 PM

Bike (Kona-Jake) 33:00 [3] 7.3 mi (4:31 / mi) +410ft 4:18 / mi

Ride through Proctor - brisk! will need lights soon!

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

Tuesday Oct 27, 2015 #

5 PM

Bike (Kona-Jake) 44:58 [3] 10.18 mi (4:25 / mi) +268ft 4:19 / mi
rhr:38 slept:8.0 weight:104.8lbs

Little windy

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

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

Monday Oct 26, 2015 #

5 PM

Bike (Kona-Jake) 29:12 [3] 6.19 mi (4:43 / mi) +155ft 4:36 / mi
rhr:35 slept:8.0 weight:104.2lbs

easy ride

Yoga (random) 30:00 [1]
shoes: Manduka Eko Rubber

Sunday Oct 25, 2015 #

9 AM

Hike/Walk (Hike) 36:00 [2] 2.0 mi (18:00 / mi)

SHT out and back from St. Louis River Rd east
6 PM

Yoga (random) 15:00 [1]
slept:8.0 shoes: Manduka Eko Rubber

Saturday Oct 24, 2015 #

11 AM

Hike/Walk (hike) 30:00 [2] 1.0 mi (30:00 / mi)

Piedmont with Rudy - Foxx Rocks and Overlook
5 PM

Yoga (random) 35:00 [1]
slept:8.0 shoes: Manduka Eko Rubber

Friday Oct 23, 2015 #

5 PM

Yoga (Running-General) 45:00 [1]
slept:8.0 shoes: Manduka Eko Rubber

Thursday Oct 22, 2015 #

5 PM

Hike/Walk (stroll) 24:00 [2] 1.5 mi (16:00 / mi)
rhr:41 slept:8.0

Baywalk to lighthouse from work lot - nice afternoon, couldn't resist. Energy OK, lower legs/feet iffy

Wednesday Oct 21, 2015 #

6 PM

Yoga (sun sals + eaasy) 30:00 [1]
rhr:43 slept:8.0 weight:107lbs shoes: Manduka Eko Rubber

Tuesday Oct 20, 2015 #

6 AM

Yoga (Running-Hips I) 20:00 [0]
rhr:43 slept:7.0 weight:107.2lbs shoes: Manduka Eko Rubber

10 AM

Hike/Walk (stroll) 20:00 [1] 1.0 mi (20:00 / mi)

to/from massage from work - windy!
6 PM

Yoga (Sun Sal As + Easy) 30:00 [1]
shoes: Manduka Eko Rubber

Monday Oct 19, 2015 #

6 AM

Yoga (random easy) 25:00 [0]
rhr:45 slept:7.0 weight:107lbs shoes: Manduka Eko Rubber

Sunday Oct 18, 2015 #

Note
rhr:53 slept:4.0 weight:103.4lbs (rest day)

I bet I was under 100 lbs. yesterday, eww.
Not as much lounging around today as I was anticipating, lots of easy household tasks and eating. Sore legs.
C • You're no... 2

Saturday Oct 17, 2015 #

Event: Wild Duluth
 
6 AM

Run race (Wild Duluth 100k) 13:01:20 [5] 62.07 mi (12:35 / mi) +11178ft 10:45 / mi
slept:6.0 shoes: Brooks Cascadia 10 again

All in all a pretty good day - stayed 'comfortable' for most of it without dawdling too much. Tried to push more the last 20 miles, but sore legs took over for the final 10 and I slowed down a bit, I just wasn't interested in destroying my legs again. Fastest mile 9:33 going down bike trails, slowest mile 16:48 going through Brewer Park on the way back (number ripped off a few times, stopped to re-attach). ~6:07 out, 6:54 back. Consumed ~120 oz water, 3 e-gels (150 cal) and 9 various 100 cal gels. No solids, no problem may be the ticket for me - those last couple gels were hard to get down though. 3rd overall, 1st woman, beautiful day. Left heel/Achilles 'wierd' on down hills during first 8 miles - went away. Left shin a little tender most of it - didn't get worse. A few potential blister hot spots notable most of it - didn't develop into anything.
C • Congratulations! 7

Friday Oct 16, 2015 #

5 AM

Run (easy run) 20:00 [3] 2.2 mi (9:05 / mi)
rhr:41 slept:7.0 weight:108lbs shoes: Altra Lone Peak 2.0

antsy

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

Thursday Oct 15, 2015 #

5 AM

Yoga (sun sals + easy) 20:00 [1]
rhr:45 slept:7.5 shoes: Manduka Eko Rubber

C • Float like a butterfly... 4

Wednesday Oct 14, 2015 #

6 PM

Run (Group Run) 45:35 [3] 4.13 mi (11:02 / mi) +486ft 9:56 / mi
rhr:41 slept:8.0 weight:108lbs shoes: Brooks Cascadia 10 again

easy run at Piedmont ski trails - a bit of standing around, but nice time - Sam, Cedar, Lisa, Ron, Shaun, Steve
C • WD 2

Tuesday Oct 13, 2015 #

5 PM

Hike/Walk (mowing lawn) 30:00 [1] 0.75 mi (40:00 / mi)
slept:8.0

haven't posted a lawn-mowing in a while, but felt like it is relevant this week. Just the back yard

Yoga (sun sals + easy) 25:00 [1]
shoes: Manduka Eko Rubber

Monday Oct 12, 2015 #

6 PM

Run (Easy Run) 48:16 [3] 5.1 mi (9:28 / mi) +230ft 9:05 / mi
rhr:39 slept:8.0 weight:107.2lbs shoes: Altra Lone Peak 2.0

out and back on Getchell

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

good

Sunday Oct 11, 2015 #

8 AM

Bike (Kona-Jake) 27:51 [3] 6.19 mi (4:30 / mi) +155ft 4:24 / mi
rhr:39 slept:8.0 weight:107.2lbs

easy ride around home

Strength (core/balance) 10:00 [2]
shoes: Manduka Eko Rubber

2 PM

Run (NMTC-Hartley) 1:00:51 [3] 5.68 mi (10:43 / mi) +492ft 9:54 / mi
shoes: Brooks Cascadia 10

took it relatively easy, got to chat with Dave, Lisa, Riley, Tonya - all good

Saturday Oct 10, 2015 #

7 AM

Run (semi-long) 1:48:16 [3] 10.11 mi (10:43 / mi) +1201ft 9:38 / mi
rhr:40 slept:7.5 weight:107.6lbs shoes: Brooks Cascadia 10 again

out and back on SHT from home east - good
5 PM

Yoga (sun sals + easy) 35:00 [1]
shoes: Manduka Eko Rubber

Friday Oct 9, 2015 #

6 AM

Run (Easy Run) 27:13 [3] 2.98 mi (9:08 / mi) +161ft 8:41 / mi
rhr:39 slept:7.0 weight:108lbs shoes: Altra Intuition 2.0 D

Nice, clear, brisk morning for a jog

Yoga (Moving Meditation) 25:00 [1]
shoes: Manduka Eko Rubber

5 PM

Bike (mtb) 1:16:40 [3] 9.9 mi (7:45 / mi) +764ft 7:13 / mi
shoes: Juliana Furtada 27.5

out and back on Homebrew - felt much more awkward than Tuesday

Strength (core/balance) 10:00 [2]
shoes: Manduka Eko Rubber

Thursday Oct 8, 2015 #

6 AM

Run (Recovery Run) 48:52 [3] 5.09 mi (9:36 / mi) +220ft 9:13 / mi
rhr:41 slept:7.0 weight:107.6lbs shoes: Brooks Cascadia 10 again

out and back on Getchell Road, nice and easy, 10 pushups after

Wednesday Oct 7, 2015 #

7 AM

Yoga (easy/stretchy) 18:00 [0]
slept:7.5

good
6 PM

Run warm up/down (Pine Valley) 34:26 [3] 3.51 mi (9:49 / mi) +397ft 8:52 / mi
shoes: Altra Lone Peak 2.0

on the trails ~2 miles before race with Marcus, and Jonas for a bit ~1.5 miles after - chilly

Run tempo (NMTC-Pine Valley) 25:06 [4] 3.21 mi (7:49 / mi) +344ft 7:06 / mi
shoes: Altra Lone Peak 2.0

Started conservative up first climb, than harder effort the rest of the run - fun to sandbag then continually pass people
C • Passing people like me. :) 2

Tuesday Oct 6, 2015 #

6 AM

Run (SHT) 1:06:17 [3] 6.11 mi (10:51 / mi) +507ft 10:03 / mi
rhr:38 slept:7.0 weight:107.2lbs shoes: Brooks Cascadia 10 (6.5)

Headlamp run - good
5 PM

Bike (MTB) 53:09 [3] 7.68 mi (6:55 / mi) +427ft 6:34 / mi
shoes: Juliana Furtada 27.5

Homebrew CCW - good

Sunday Oct 4, 2015 #

8 AM

Run (speedy) 1:34:00 [3] 12.03 mi (7:49 / mi) +230ft 7:41 / mi
slept:7.0 shoes: Altra Lone Peak 2.0

Shelby MI - paved path with my speedy friend Margot - I took 3 min. off the time for a pit stop - most miles ~7:40s, much faster than I've been running lately! Felt decent despite drizzle and previous night's wedding reception

Saturday Oct 3, 2015 #

7 AM

Run (shoulder) 1:40:35 [3] 11.46 mi (8:47 / mi)
slept:8.0 shoes: Altra Lone Peak 2.0

out and back on the Seney stretch

Friday Oct 2, 2015 #

5 PM

Bike (mtb) 1:41:12 [3] 11.29 mi (8:58 / mi) +1106ft 8:12 / mi
slept:8.0 shoes: Juliana Furtada 27.5

NTN trails south of Marquette with Rudy - just the easy ones, fun, but chilly

Thursday Oct 1, 2015 #

5 AM

Run (SHT) 1:33:11 [3] 7.77 mi (12:00 / mi) +837ft 10:53 / mi
slept:6.5 shoes: Brooks Cascadia 10 (6.5)

Headlamp run - took it easy, out and back from homes to Haines via snowmobile trail

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