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Training Log Archive: ljbean

In the 31 days ending Dec 31, 2015:

activity # timemileskm+ft
  Run22 27:01:13 168.53(9:37) 271.23(5:59) 12057
  Yoga31 22:55:00
  Bike7 9:46:49 56.73(10:21) 91.3(6:26) 3695
  Hike/Walk4 4:20:00 11.5(22:36) 18.51(14:03)
  Strength5 1:33:00
  Total60 65:36:02 236.76 381.03 15752
  [1-5]55 62:22:02
averages - sleep:7.2 rhr:47 weight:106lbs

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Thursday Dec 31, 2015 #

8 AM

Yoga (Ashtanga DVD) 1:30:00 [2]
slept:8.0 shoes: Manduka Eko Rubber

AOK
12 PM

Bike (Salsa-Mukluk) 1:27:02 [4] 7.71 mi (11:17 / mi) +705ft 10:23 / mi

with Rudy - some Lollygagger, some snowmobile trail - Foxx Rocks, Lower Burner, Deerslayer - I went home and Rudy did a little more - not much better than Tuesday.

Wednesday Dec 30, 2015 #

Note
rhr:52 slept:9.0 weight:105.4lbs

not feeling worse today, but probably could have done without yesterday's biking...yoga and maybe an easy run today
2 PM

Run (Easy Run) 28:54 [3] 3.3 mi (8:45 / mi) +177ft 8:20 / mi
shoes: Altra Intuition 2.0

easy run around home

Yoga (Running-Hips) 20:00 [1]
shoes: Manduka Eko Rubber

Tuesday Dec 29, 2015 #

8 AM

Run (Easy Run) 45:03 [3] 5.12 mi (8:48 / mi) +233ft 8:26 / mi
rhr:51 slept:9.0 weight:106.6lbs shoes: Altra Intuition 2.0 D

fine

Strength (random) 20:00 [2]

12 PM

Yoga (Ashtanga DVD) 1:30:00 [2]
shoes: Manduka Eko Rubber

good
3 PM

Bike (Salsa Mukluk) 1:30:03 [3] 7.7 mi (11:42 / mi) +673ft 10:48 / mi

That kicked my butt - Piedmont: Deer Slayer and Lower Burner OK, a couple drifted spots, Upper Burner horrible, lots of walking, Scarface decent - roads to and from yucky too.

Monday Dec 28, 2015 #

2 PM

Yoga (moving meditation) 30:00 [1]
rhr:52 slept:9.0 shoes: Manduka Eko Rubber

sore throat, stuffy head, high HR, excess sleep - trying an easy day

Sunday Dec 27, 2015 #

7 AM

Run (Easy Run) 46:00 [3] 5.1 mi (9:01 / mi)
slept:8.5 weight:106lbs shoes: Brooks Cascadia 10 again

out and back on Getchell

Strength (shovel) 20:00 [2]

11 AM

Yoga (mini-Ashtanga) 50:00 [2]
shoes: Manduka Eko Rubber

3 PM

Hike/Walk (Snowshoe) 1:30:00 [2] 3.5 mi (25:43 / mi)

packing bike trails at Piedmont - Deerslayer, Stovetop, Scarface

Saturday Dec 26, 2015 #

8 AM

Yoga (Ashtanga DVD) 1:30:00 [2]
rhr:47 slept:9.0 shoes: Manduka Eko Rubber

2 PM

Strength (shovel) 30:00 [2]

Friday Dec 25, 2015 #

7 AM

Run long (Roads) 2:12:24 [4] 15.7 mi (8:26 / mi) +791ft 8:03 / mi
rhr:51 slept:6.0 weight:105lbs shoes: Altra Lone Peak 2.0

Roads around Proctor-Hermantown - got too damp and chilled, didn't feel super-awesome, but not terrible either - pace faster than it felt, so that was a nice surprise!

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

Thursday Dec 24, 2015 #

6 AM

Yoga (Ashtanga DVD) 1:30:00 [2]
slept:7.0 shoes: Manduka Eko Rubber

Wednesday Dec 23, 2015 #

8 AM

Bike (Salsa Mukluk) 2:03:43 [3] 11.59 mi (10:40 / mi) +1122ft 9:47 / mi
slept:7.0

Lollygagger, Foxx Rocks, Upper Burner, Scarface, Deerslayer, Lower Burner, Foxx Rocks, Homebrew, Lollygagger - slow but good and fun
12 PM

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

some Sun Sals and Ashtanga practice
5 PM

Run (Xmas Lights) 1:20:00 [3] 8.24 mi (9:43 / mi) +676ft 9:01 / mi
shoes: Brooks Cascadia 10 again

Piedmont with Rudy, Sam, Shaun, Marcus, Ron, Steve, and some guy from the cities - I ran from home ~4 miles enjoying decorations with the crew.

Tuesday Dec 22, 2015 #

6 AM

Run (easy run) 37:39 [3] 4.06 mi (9:16 / mi) +194ft 8:52 / mi
slept:7.0 weight:106lbs shoes: Altra Intuition 2.0

left leg a little knotty first mile, but loosened up and all good

Yoga (Sun Salutations) 8:00 [1]
shoes: Manduka Eko Rubber

Monday Dec 21, 2015 #

8 AM

Bike (Salsa Mukluk) 1:12:13 [3] 7.55 mi (9:34 / mi) +627ft 8:52 / mi
slept:7.5

Lollygagger-Foxx Rocks-Lower Burner-Deer Slayer, plus roads to and fro - slow, but good
3 PM

Yoga (Ashtanga DVD) 1:30:00 [2]
shoes: Manduka Eko Rubber

I need to do this more

Sunday Dec 20, 2015 #

8 AM

Run long (Northwoods!) 3:47:04 [3] 19.52 mi (11:38 / mi) +2293ft 10:28 / mi
slept:7.0 weight:106lbs shoes: Brooks Cascadia 10 again

3 loops of Hartley with Jarrow and Aaron Smith - easy pace, fun times, a little tired toward end, but otherwise good. Aaron's GPS had ~1/2 mile further.
5 PM

Yoga (Running-Legs II) 1:00:00 [1]
shoes: Manduka Eko Rubber

Saturday Dec 19, 2015 #

7 AM

Yoga (Sun Salutations) 15:00 [1]
slept:7.0 shoes: Manduka Eko Rubber

pre-cookie baking extravaganza
5 PM

Bike (Salsa Mukluk) 52:52 [3] 6.14 mi (8:37 / mi)

Lollygagger - trail OK, not perfect, good to get outside and burn off a few cookies

Strength (snow shovel) 15:00 [2]

half the deck

Friday Dec 18, 2015 #

10 AM

Yoga (Thai) 1:50:00 [0]
slept:4.0

5 PM

Run (Regular Run) 1:02:48 [3] 7.02 mi (8:57 / mi) +371ft 8:31 / mi
shoes: Altra Lone Peak 2.0

Roads around home - mostly good - front of knee a little tender final mile - think it may have been the double pants.

Thursday Dec 17, 2015 #

5 AM

Yoga (Ashtanga DVD) 1:30:00 [2]
rhr:42 slept:6.5 shoes: Manduka Eko Rubber

OK
7 PM

Run (Regular Run) 46:18 [3] 5.11 mi (9:04 / mi) +240ft 8:40 / mi
shoes: Altra Intuition 2.0 D

out and back on Getchell Rd

Wednesday Dec 16, 2015 #

6 AM

Yoga (Hiking-Shoulders) 30:00 [1]
slept:7.0 weight:106.6lbs shoes: Manduka Eko Rubber

6 PM

Run (Xmas Lights!) 53:00 [3] 4.9 mi (10:49 / mi)
shoes: Brooks Cascadia 10 again

Took out ~5 minutes for lollygagging - Lisa, Sam, Rudy, Shaun, Ron, and Marcus! Fun easy run of ooohs and aaaaahs

Tuesday Dec 15, 2015 #

Hike/Walk (travelling) 40:00 [2] 2.0 mi (20:00 / mi)
shoes: Nike Air Pegasus+

mostly airport - not much today, backpack a little heavier
7 AM

Yoga (easy/stretchy) 18:00 [0]
slept:8.0

Monday Dec 14, 2015 #

6 AM

Yoga (Easy/Stretchy) 15:00 [0]
slept:7.5

7 PM

Hike/Walk 40:00 [1] 2.0 mi (20:00 / mi)
shoes: Nike Air Pegasus+

pre and post 'laid back yet upscale' bar meal ('Grain' Atlanta, GA) - pretty spirited back to the hotel :D

Sunday Dec 13, 2015 #

Hike/Walk (airport wandering) 1:30:00 [1] 4.0 mi (22:30 / mi)
shoes: Nike Air Pegasus+

phone says I went almost 5 miles. I spent a solid hour at Ohare powerwalking in search of decent lunch - ended up with veggie sushi and seaweed salad :D
7 AM

Yoga (Ashtanga DVD) 1:30:00 [2]
rhr:43 slept:7.0 weight:105.6lbs shoes: Manduka Eko Rubber

good

Saturday Dec 12, 2015 #

10 AM

Run (Congdon) 40:00 [3] 3.0 mi (13:20 / mi) +700ft 10:55 / mi
slept:8.0 shoes: Brooks Cascadia 10 again

Some photo shooting, then a little exploring on my own with Garmin - estimated time and distance - cool trails.
2 PM

Run long (SHT-Skyline) 2:26:51 [3] 14.75 mi (9:57 / mi) +1680ft 8:59 / mi
shoes: Brooks Cascadia 10 (6.5)

from home SHT to Twin Ponds, back on Skyline - felt unreasonably good - lower legs sore later though, may be time to retire those shoes.
5 PM

Yoga (easy/stretchy) 12:00 [0]

Friday Dec 11, 2015 #

5 AM

Yoga (Running-General) 45:00 [1]
rhr:45 slept:6.0 weight:106lbs shoes: Manduka Eko Rubber

3 PM

Run (Regular Run) 1:04:45 [3] 7.39 mi (8:46 / mi) +427ft 8:18 / mi
shoes: Altra Lone Peak 2.0

from home - Stebner-SLRR-LaVaque-HTown-Stebner - AOK.

Thursday Dec 10, 2015 #

5 AM

Yoga (Ashtanga DVD) 1:30:00 [2]
rhr:45 slept:6.0 weight:107lbs shoes: Manduka Eko Rubber

Haven't done the whole thing in a while, probably going to pay for it in a day or two
5 PM

Run (Xmas Lights!) 1:12:29 [3] 7.76 mi (9:20 / mi) +696ft 8:37 / mi
shoes: Altra Intuition 2.0

from home through Piedmont neighborhoods - rain, then sleet, then snow - still enjoyed all the lights!

Wednesday Dec 9, 2015 #

5 AM

Yoga (easy/stretchy) 12:00 [0]
slept:7.0 weight:106lbs

6 AM

Run (Lakewalk) 1:14:36 [3] 8.07 mi (9:15 / mi)
shoes: Altra Intuition 2.0 D

With Sam, Lisa, Shaun - nice, relaxed, social run - very much enjoyed

Tuesday Dec 8, 2015 #

6 AM

Yoga (Cycling-Basics) 20:00 [1]
rhr:43 slept:7.0 shoes: Manduka Eko Rubber

6 PM

Run (Easy Run) 33:03 [3] 3.57 mi (9:15 / mi) +180ft 8:50 / mi
shoes: Altra Lone Peak 2.0

roads around home - just needed to get out - gravel stretch of Getchell surprisingly mucky.

10 pushups after

Monday Dec 7, 2015 #

6 AM

Yoga (Running-Hips) 20:00 [1]
rhr:43 slept:7.5 shoes: Manduka Eko Rubber

6 PM

Bike (Salsa Mukluk) 1:25:00 [3] 8.52 mi (9:59 / mi)

Beach group ride, took off ~20 minutes for dawdling, walking around mini-Bentleyville. Beach pretty soft, challenging, tired, but OK

Sunday Dec 6, 2015 #

8 AM

Bike (Salsa Mukluk) 1:15:56 [3] 7.52 mi (10:06 / mi) +568ft 9:25 / mi
rhr:53 slept:7.0 weight:105lbs

From home - Homebrew/Lollygagger CCW - OK, slow, definitely icy, but the best boyfriend ever put the studded tires on for me, otherwise, wouldn't have gotten far.
C • What a stud ;) 2

Yoga (Sun Sals) 13:00 [1]
shoes: Manduka Eko Rubber

3 PM

Run (Regular Run) 1:24:28 [3] 10.05 mi (8:24 / mi) +541ft 8:00 / mi
shoes: Altra Intuition 2.0 D

A little tired first half, but loosened/energized up and had a good run overall.

Saturday Dec 5, 2015 #

7 AM

Run long (Roads+Trails) 2:52:47 [3] 16.25 mi (10:38 / mi) +1939ft 9:33 / mi
slept:6.0 shoes: Brooks Cascadia 10 again

out and back from home - SHT to Twin Ponds - some iciness, but runnable for the most part - back on DT to 53, then Skyline, with Getchell-MT tacked on - felt pretty decent, surprised to see 8:30s/40s for the mostly uphill run home.

Yoga (easy/stretchy) 12:00 [0]

Friday Dec 4, 2015 #

6 AM

Yoga (sun sals + easy) 30:00 [1]
rhr:42 slept:7.0 shoes: Manduka Eko Rubber

5 PM

Run (Easy Run) 28:31 [3] 3.25 mi (8:46 / mi) +138ft 8:26 / mi
shoes: Altra Lone Peak 2.0

easy run around home

Strength (core/balance) 8:00 [3]

Thursday Dec 3, 2015 #

6 AM

Yoga (Cycling-Shoulders) 30:00 [1]
rhr:42 slept:7.0 weight:105.6lbs shoes: Manduka Eko Rubber

6 PM

Run (Regular Run) 52:21 [3] 6.18 mi (8:28 / mi) +282ft 8:07 / mi
shoes: Altra Intuition 2.0 D

feeling fine - even managed 10 push ups after

Wednesday Dec 2, 2015 #

6 AM

Yoga (Running-Basics) 30:00 [1]
slept:7.0 shoes: Manduka Eko Rubber

6 PM

Run (Lakewalk) 53:18 [3] 6.16 mi (8:39 / mi) +217ft 8:22 / mi
shoes: Brooks Cascadia 10 (6.5)

Mostly ran with Sam - sub 9's felt fast, even on the flat! Lisa, a friend, Steve, Ron, Shaun also out - nice evening

Tuesday Dec 1, 2015 #

6 AM

Yoga (Sun Sals + Easy) 30:00 [1]
slept:7.0 weight:106.6lbs shoes: Manduka Eko Rubber

good
5 PM

Run (Easy Run) 38:54 [3] 4.03 mi (9:39 / mi) +282ft 9:03 / mi
shoes: Brooks Cascadia 10 again

checked out Xmas lights on Chambersberg - a little sloppy

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