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Training Log Archive: ljbean

In the 31 days ending Mar 31, 2016:

activity # timemileskm+ft
  Run28 38:30:48 273.26(8:27) 439.77(5:15) 14114
  Bike10 8:29:09 113.85(4:28) 183.22(2:47) 3252
  Yoga16 6:32:00
  Strength11 2:30:00
  Total45 56:01:57 387.11 622.99 17366
  [1-5]44 55:31:57
averages - sleep:7.2 rhr:43 weight:104.8lbs

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Thursday Mar 31, 2016 #

6 AM

Bike (Raleigh-Rollers) 33:00 [2] 9.0 mi (3:40 / mi)
rhr:45 slept:7.0 weight:104.6lbs

L7

Strength (arms) 15:00 [2]

5 PM

Run (Steady Run) 1:26:32 [3] 10.57 mi (8:11 / mi) +748ft 7:40 / mi
shoes: Brooks Launch 3

Felt sluggish - especially first few miles - but surprised to see faster pace than what it felt like! Roads around home - Piedmont, Skyline, St. L. R. Rd, good, right quad. seemed a little agitated going up hills too, left same as yesterday, hopefully running is not hurting - doesn't seem to be getting worse...

Wednesday Mar 30, 2016 #

6 PM

Run warm up/down (Lakewalk) 22:27 [3] 2.6 mi (8:38 / mi)
shoes: Altra Intuition 2.0D pink

~2 mile warmup with Sam, Andrea, Shaun, Ron. Only ~.6 mile cool down, I think I like at least 1 mile better

Run tempo (Lakewalk) 1:07:52 [4] 10.0 mi (6:47 / mi) +249ft 6:38 / mi
slept:8.0 shoes: Altra Intuition 2.0D pink

A little narrower pace range than last week with less wind - mostly from the side, slightly more head wind on the way back. Felt decent, left quad. has a little twinge I should pay attention to though. Miles: 7:06, 6:56, 6:43, 6:40, 6:44, 6:46, 6:42, 6:40, 6:48, 6:41
C • Super 6

Tuesday Mar 29, 2016 #

6 AM

Run (Steady Run) 1:03:53 [3] 7.74 mi (8:15 / mi) +544ft 7:44 / mi
slept:7.5 weight:105.4lbs shoes: Brooks Launch 3

Piedmont-Skyline. 12 strides in 2nd half. All good.

Strength (mostly arms) 8:00 [2]

6 PM

Bike (Kona-Jake) 59:02 [3] 14.18 mi (4:10 / mi) +446ft 4:03 / mi

Hermantown - nice afternoon

Yoga (Sun Salutations) 12:00 [1]
shoes: Manduka Eko Rubber

Monday Mar 28, 2016 #

7 PM

Yoga (easy/stretchy) 8:00 [0]
rhr:39 slept:8.0

better than nothing?

Sunday Mar 27, 2016 #

7 AM

Run (Snowy Roads) 1:26:32 [3] 10.05 mi (8:37 / mi) +577ft 8:10 / mi
rhr:45 slept:7.5 shoes: Altra Lone Peak 2.0

roads around home - all good except when pelty snow went in my eyes
3 PM

Bike (Raleigh-Rollers) 30:15 [3] 9.0 mi (3:22 / mi)
slept:1.0

Dresden Dolls

Strength (mostly arms) 20:00 [2]

Yoga (Cycling-Legs) 20:00 [1]
shoes: Manduka Eko Rubber

Saturday Mar 26, 2016 #

8 AM

Run long (Northwoods) 2:55:40 [3] 20.12 mi (8:44 / mi) +945ft 8:22 / mi
rhr:44 slept:7.5 weight:104.8lbs shoes: Brooks Cascadia 10 again

slushy roads from Jarrow's - good group for Anna's pre-B-Day 32k. Felt tired early on despite slower-than-9 min/mi - better toward end (e-gel ~14 miles in) - nothing aching!!!!
5 PM

Yoga (random) 30:00 [2]
shoes: Manduka Eko Rubber

Sun Sals + Ashtanga standing poses

Friday Mar 25, 2016 #

6 AM

Run (Regular Run) 58:51 [3] 6.69 mi (8:48 / mi) +367ft 8:22 / mi
rhr:44 slept:7.0 shoes: Altra Intuition 2.0D pink

Legs tired but fine otherwise - roads around home

Strength (random) 5:00 [2]

Thursday Mar 24, 2016 #

6 AM

Run (Steady Run) 1:30:32 [3] 10.44 mi (8:40 / mi) +758ft 8:07 / mi
slept:6.0 weight:104.8lbs shoes: Brooks Launch 3

from home-Skyline, around Enger, back on Piedmont-Morris Thomas. OK
1 PM

Note

2 hr Thai yoga session - lots of work on my back side - fantastic

Wednesday Mar 23, 2016 #

6 PM

Run warm up/down (Lakewalk) 26:10 [3] 3.03 mi (8:38 / mi) +124ft 8:19 / mi
rhr:41 slept:7.0 shoes: Altra Intuition 2.0D pink

2 mile warm up with Lisa, Sam + Cedar, Shaun, 1 mile cool down

Run tempo (Tempo) 1:02:19 [4] 9.0 mi (6:55 / mi) +286ft 6:43 / mi
shoes: Altra Intuition 2.0D pink

Pretty fun with full on head wind 4 miles out, then full on tail wind 5 miles back. Felt pretty good physically and mentally - probably because I was watching the mile splits fall down - tailwind provided a lot more assistance than I expected it to! 7:44, 7:23, 7:10, 6:57 (turn around!!) 6:44, 6:44, 6:36, 6:22! 6:34

Tuesday Mar 22, 2016 #

6 AM

Run (Regular Run) 1:00:30 [3] 7.0 mi (8:39 / mi) +384ft 8:13 / mi
rhr:41 slept:7.0 weight:104.8lbs shoes: Brooks Launch 3

roads around home, 8 strides toward end, legs felt tired but good run otherwise
1 PM

Strength (climbing) 20:00 [3]

5 of the 5.6's at VE
6 PM

Bike (Kona-Jake) 45:24 [3] 10.19 mi (4:27 / mi) +384ft 4:18 / mi

Roads around home

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

Monday Mar 21, 2016 #

6 PM

Yoga (Padma Class) 1:00:00 [2]
slept:7.5 shoes: Manduka Eko Rubber

AOK

Sunday Mar 20, 2016 #

8 AM

Run long (Orange St) 2:30:03 [4] 17.95 mi (8:22 / mi) +1017ft 7:56 / mi
ahr:143 max:161 rhr:45 slept:6.5 shoes: Altra Lone Peak 2.0

out and back from home - Stebner - SLRR - Skyline - 8th/Orange St to Arlington. Tacked on Shelby-Getchell-MT to get 2.5 hrs - felt OK, tired, no noticeable pains, inner lower left leg twitchy later on though. e-gel at 12 miles
4 PM

Bike (Kona-Jake) 47:06 [3] 10.13 mi (4:39 / mi) +371ft 4:30 / mi

roads around home

Strength (core/balance) 15:00 [2]
shoes: Manduka Eko Rubber

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

Saturday Mar 19, 2016 #

Event: O'Gara's Irish Run
 
9 AM

Run warm up/down (Warm Up) 29:00 [3] 3.5 mi (8:17 / mi)
shoes: Altra Intuition 2.0D pink

With Molly, Sam, Rochelle - 4 stride outs, rounded up for a little jogging around and short sprints at the start line without the watch on.

Run race (O'Gara's 8k) 32:26 [5] 4.99 mi (6:30 / mi) +128ft 6:21 / mi
ahr:170 max:180 rhr:41 slept:7.0 weight:105.2lbs shoes: Altra Intuition 2.0D pink

OK - first race is always hard, felt like I paced myself alright, didn't really have any pick up for the finish. 6:25, 6:25, 6:37, 6:25, 6:33 (6:39 pace)

Run warm up/down (cool down) 34:07 [3] 4.02 mi (8:29 / mi)
ahr:133 max:150 shoes: Altra Intuition 2.0D pink

with Molly, Jarrow, Zach - felt like maybe I had a little too much energy left? A little headache/ickiness right after the race, a little light headed around 3.5 miles, but good otherwise.

Friday Mar 18, 2016 #

6 AM

Run (Regular Run) 58:01 [3] 6.38 mi (9:06 / mi) +335ft 8:40 / mi
rhr:41 slept:7.0 shoes: Brooks Cascadia 10 again

icy roads around home - dusting of snow on shoulders extremely helpful!
6 PM

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

Thursday Mar 17, 2016 #

6 AM

Run (Steady Run) 1:23:16 [3] 9.83 mi (8:28 / mi) +381ft 8:10 / mi
rhr:41 slept:7.0 weight:104.8lbs shoes: Altra Lone Peak 2.0

snowy roads around home - made me thankful for the mildness of the winter we mostly had
6 PM

Yoga (Running-Abs) 30:00 [1]
shoes: Manduka Eko Rubber

Wednesday Mar 16, 2016 #

4 PM

Run intervals (long intervals) 30:00 [5] 4.5 mi (6:40 / mi) +100ft 6:32 / mi
slept:7.0 shoes: Altra Intuition 2.0D pink

supposed to be 8x5 min. at 5k pace, ended up with more like 10k pace (or maybe I'm dreaming) and only 6 - first 2 around 6:30 pace, seemed way too hard - walked 2 minutes before turning around and backing off for the the rest of them. The 6th one I could barely stay under 7 min/mi and decided that was enough. Conditions not horrible, but wet - I think this was too aggressive for first hard work out of the year.

Run warm up/down (Lakewalk) 48:05 [3] 5.38 mi (8:56 / mi) +225ft 8:36 / mi
shoes: Altra Intuition 2.0D pink

~3 mile w/u, 1.5 mi c/d, 1-2 min. rest between intervals

Tuesday Mar 15, 2016 #

6 AM

Run (Steady) 1:01:33 [3] 7.51 mi (8:12 / mi) +371ft 7:50 / mi
slept:7.0 weight:105lbs shoes: Brooks Launch 3

roads around home - so dark! 10 strides after 5 miles, tired this morning, but run felt good.
6 PM

Bike (Raleigh-Rollers) 30:00 [3] 9.0 mi (3:20 / mi)

Dresden Dolls

Strength (mostly arms) 20:00 [2]

Yoga (Cycling-Balance) 20:00 [1]
shoes: Manduka Eko Rubber

Monday Mar 14, 2016 #

6 PM

Yoga (Ashtanga DVD) 50:00 [1]
slept:7.0 shoes: Manduka Eko Rubber

skipped the seated poses

Sunday Mar 13, 2016 #

8 AM

Run long (Northwoods) 1:59:59 [3] 14.13 mi (8:29 / mi) +829ft 8:03 / mi
slept:7.0 weight:104.4lbs shoes: Altra Lone Peak 2.0

Roads north of Jarrow's, with Jarrow - Keith along for some - good run, but more tired and chilly than expected I would be.
C • Way to duck.. 5

Saturday Mar 12, 2016 #

7 AM

Run (Easy Run) 59:50 [3] 7.06 mi (8:28 / mi) +315ft 8:08 / mi
slept:8.0 weight:104.6lbs shoes: Altra Intuition 2.0D pink

roads around home

Strength (arms) 15:00 [2]

1 PM

Bike (Kona-Jake) 1:32:52 [3] 22.13 mi (4:12 / mi) +1020ft 4:01 / mi

right inner knee a little irritated after ~15 miles

Yoga (sun salutations) 10:00 [1]

on the deck!

Friday Mar 11, 2016 #

4 PM

Run (Easy Run) 1:00:33 [3] 7.04 mi (8:36 / mi) +367ft 8:12 / mi
slept:6.0 shoes: Brooks Launch 3

Roads around home in shorts!

Strength (core/balance) 15:00 [2]

Thursday Mar 10, 2016 #

6 AM

Run warm up/down 17:16 [3] 2.07 mi (8:21 / mi)
shoes: Altra Intuition 2.0D pink

Run tempo 28:30 [4] 4.0 mi (7:08 / mi) +175ft 6:51 / mi
slept:7.0 shoes: Altra Intuition 2.0D pink

A little windier this morning! Mix sidewalk and packed shoulders, felt like I was going faster, but ? 7:13, 7:05, 7:11, 7:01

Strength (random) 5:00 [1]

Wednesday Mar 9, 2016 #

6 AM

Run (Easy Run) 55:36 [3] 6.31 mi (8:49 / mi) +207ft 8:33 / mi
slept:6.0 shoes: Altra Intuition 2.0D pink

Schererville, IN
C • Indiana! Hope your run was balmy :) 2

Tuesday Mar 8, 2016 #

7 AM

Run (Steady Run) 1:02:03 [3] 7.66 mi (8:06 / mi) +558ft 7:35 / mi
slept:8.0 weight:104.4lbs shoes: Brooks Cascadia 10 again

Skyline-Piedmont area-Morris Thomas. Tooth/mouth didn't give me any trouble. 10 strides toward end.

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

Monday Mar 7, 2016 #

Note

Got a tooth pulled - miserable experience but I'm sure it could have been worse.

Sunday Mar 6, 2016 #

8 AM

Run long (Northwoods!) 3:02:00 [3] 18.1 mi (10:03 / mi) +1785ft 9:12 / mi
slept:7.5 weight:104.4lbs shoes: Altra Lone Peak 2.0

Hartley-Lester-Hawk's Ridge - trails AOK, a little iciness in Lest and softening up toward the end. Good weather and visiting with Jarrow and Keith - Tim was pretty quiet. My garmin got stuck at some point ~14 miles, so combined Keith and Jarrow's info.
4 PM

Bike (Kona-Jake) 1:02:00 [3] 14.1 mi (4:24 / mi) +290ft 4:19 / mi

roads around home, Garmin still frozen, so guessed time. Surprised to get passed by Hermantown Hawks police-escorted caravan while on Arrowhead.

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

Saturday Mar 5, 2016 #

8 AM

Run (Trails!) 1:21:32 [3] 7.25 mi (11:15 / mi) +732ft 10:16 / mi
ahr:138 max:168 rhr:45 slept:8.0 shoes: Brooks Cascadia 10 again

Snomo and SHT in Brewer-Keene vicinity
1 PM

Bike (Salsa-Mukluk) 1:23:42 [3] 8.62 mi (9:43 / mi) +741ft 8:59 / mi

Snomomobile trail and Homebrew CCW - a little slippery and lumpy, but not bad, mostly fun.
5 PM

Run (new shoes!) 19:06 [3] 2.2 mi (8:41 / mi) +121ft 8:15 / mi
shoes: Brooks Launch 3

took about 2 miles to loosen up - lower legs and feet stiff, shoes probably fine!

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

Friday Mar 4, 2016 #

6 AM

Run (Easy Run) 58:46 [3] 6.66 mi (8:49 / mi) +328ft 8:26 / mi
rhr:42 slept:6.0 weight:105.6lbs shoes: Altra Intuition 2.0 D

roads around home, 10 stride outs toward end, left arch/ball of foot a little angry 2nd half, these shoes may be done.
5 PM

Bike (Raleigh-Rollers) 25:48 [3] 7.5 mi (3:26 / mi)

L7

Strength (arms) 12:00 [3]

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

Thursday Mar 3, 2016 #

6 AM

Run warm up/down (Minot) 26:00 [3] 3.0 mi (8:40 / mi) +127ft 8:20 / mi
shoes: Altra Lone Peak 2.0

Run tempo (Minot) 1:03:42 [4] 9.0 mi (7:05 / mi) +319ft 6:51 / mi
slept:8.0 shoes: Altra Lone Peak 2.0

mostly on bike path toward Burlington, nice path, little rolling hills, pace bounced around between 7:23 and 6:50 - moved ~40 seconds to warm up/down when I had to stop for lady to get her dog under control. Felt good.

Wednesday Mar 2, 2016 #

6 AM

Run (Easy Run) 58:41 [3] 6.71 mi (8:45 / mi) +233ft 8:28 / mi
slept:7.5 shoes: Altra Intuition 2.0D pink

Minot

Tuesday Mar 1, 2016 #

7 AM

Run (Steady) 1:29:25 [3] 10.77 mi (8:18 / mi) +479ft 7:58 / mi
rhr:45 slept:7.5 weight:104.6lbs shoes: Altra Intuition 2.0 D

roads around home - OK - tried not to be too crabby about the cold

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