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Training Log Archive: ljbean

In the 31 days ending Oct 31, 2017:

activity # timemileskm+ft
  Run24 27:41:43 150.98(11:00) 242.98(6:50) 14743
  Bike15 15:36:21 192.29(4:52) 309.46(3:02) 8437
  Yoga11 6:30:00
  Hike/Walk1 2:45:48 6.37(26:02) 10.25(16:10) 1214
  Strength10 1:52:00
  Total45 54:25:52 349.64 562.7 24394
  [1-5]45 54:20:52
averages - sleep:7.3 rhr:46 weight:104.1lbs

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Tuesday Oct 31, 2017 #

6 AM

Run (Easy Run) 35:43 [3] 3.5 mi (10:12 / mi) +151ft 9:48 / mi
slept:7.5 shoes: Altra Lone Peak 3.5

roads around home

Strength (mostly arms) 10:00 [2]

still no pushups
5 PM

Bike (Salsa Mukluk) 30:21 [3] 5.6 mi (5:25 / mi) +246ft 5:12 / mi

Did not dress warm enough - brrrrrr! otherwise fine, dirt roads wet and icky

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

Monday Oct 30, 2017 #

7 AM

Run (Regular Run) 1:03:05 [3] 6.22 mi (10:09 / mi) +292ft 9:43 / mi
slept:8.0 shoes: Altra Kings

some roads a bit slick!

Sunday Oct 29, 2017 #

8 AM

Run (Easy Run) 31:53 [3] 3.26 mi (9:47 / mi) +167ft 9:20 / mi
rhr:45 slept:8.0 weight:105lbs shoes: Altra Kings

roads around home - brisk

Strength (mostly arms) 7:00 [2]

2 PM

Run (NMTC-Rolling Stone) 37:52 [3] 3.41 mi (11:06 / mi) +623ft 9:28 / mi
shoes: Altra Lone Peak 3.0 New

Includes a little warmup jog - mucky but fun!
5 PM

Yoga (Running-Hips II) 25:00 [1]
shoes: Manduka Eko Rubber

Saturday Oct 28, 2017 #

8 AM

Run long (SHT) 3:01:31 [3] 12.1 mi (15:00 / mi) +1854ft 13:06 / mi
slept:8.0 shoes: Altra Lone Peak 3.5

Snowy and muddy! Lots of hiking - good outing though
3 PM

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

Thursday Oct 26, 2017 #

6 AM

Run (Easy Run) 32:17 [3] 3.28 mi (9:51 / mi) +171ft 9:23 / mi
rhr:45 slept:7.0 weight:106lbs shoes: Altra Torin 2.5

managed to fall on paved shoulder, while someone drove by, so embarrassing

Strength (mostly arms) 10:00 [3]

somehow hit my sternum - no pushups happening

Wednesday Oct 25, 2017 #

7 AM

Bike (Kona-Jake) 30:37 [3] 8.1 mi (3:47 / mi) +157ft 3:43 / mi
rhr:47 slept:7.0 weight:105lbs

To work via Skyline-24th
dressed almost perfectly
4 PM

Bike (Kona-Jake) 43:13 [3] 7.89 mi (5:29 / mi) +787ft 5:00 / mi

Home from work via Highland. Tailwind! Probably my speediest ride home ever

Run (Piedmont) 1:32:56 [3] 9.0 mi (10:20 / mi) +709ft 9:37 / mi
shoes: Altra Lone Peak 3.5

Ran from home for ~5 miles of Piedmont ski trails - Sam and Cedar and Shaun - Shelly and Bengstons there too - goooood

Tuesday Oct 24, 2017 #

6 AM

Run (Regular Run) 59:10 [3] 6.23 mi (9:30 / mi) +430ft 8:55 / mi
rhr:50 slept:7.0 weight:103lbs shoes: Altra Kings

roads around home, some gravel, windy

Strength (mostly arms) 10:00 [2]

4 PM

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

DVD

Monday Oct 23, 2017 #

8 AM

Run (Easy Run) 30:20 [3] 3.27 mi (9:17 / mi) +171ft 8:50 / mi
rhr:54 slept:6.0 shoes: Altra Torin 2.5

6 PM

Bike (Salsa Mukluk) 2:54:48 [3] 22.8 mi (7:40 / mi) +1325ft 7:16 / mi

Monday Night Fatbike Ride - probably 7 others? Lisa was there! mostly fun - railroad tracks not much fun. Rode from home, met at Zoo, loop to the west from there - ride home contains most of the climbing, was pretty spent by then, overall glad I went.

Sunday Oct 22, 2017 #

10 AM

Run (Bagley) 1:47:38 [3] 10.23 mi (10:31 / mi) +1211ft 9:28 / mi
rhr:47 slept:7.0 weight:104lbs shoes: Altra Kings

Many loops - a few with Jarrow, Kathi, Dan - ran into Anna! Spent over an hour catching up with her before I was spent.
5 PM

Bike (Fat Bike!) 26:12 [3] 5.17 mi (5:04 / mi) +236ft 4:51 / mi

just a little test ride

Strength (mostly arms) 20:00 [2]

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

Saturday Oct 21, 2017 #

8 AM

Bike (Kona-Jake) 1:35:31 [3] 31.53 mi (3:02 / mi) +866ft 2:57 / mi
slept:8.0

Roads around Proctor and Hermantown - just a little drizzle toward the end
5 PM

Run (SHT) 1:01:09 [3] 4.04 mi (15:08 / mi) +689ft 13:02 / mi
shoes: Altra Lone Peak 3.0 New

From Wild Duluth Munger Aid Station - pretty wet, but still manageable - got to cheer on a few 100k-ers

Friday Oct 20, 2017 #

10 AM

Hike/Walk (SHT) 2:45:48 [2] 6.37 mi (26:02 / mi) +1214ft 22:03 / mi
rhr:45 slept:7.0 weight:103lbs shoes: Altra Lone Peak 3.5

Marking for Wild Duluth - Highland-Zoo out and back. Super nice weather
3 PM

Bike (Brewer) 1:25:41 [3] 11.09 mi (7:44 / mi) +810ft 7:14 / mi
shoes: Juliana Furtada 27.5

out and back on Homebrew plus Keene section on the way back - waaaaay too nice!

Wednesday Oct 18, 2017 #

6 PM

Run (Tell City, IN) 33:33 [3] 3.14 mi (10:41 / mi) +138ft 10:15 / mi
slept:8.0 shoes: Altra Torin 2.5

felt heavy and slow - at least there's been a lot of outside time and walking this week

Strength (mostly arms) 10:00 [2]

Yoga 5:00 [0]

Monday Oct 16, 2017 #

Note
slept:7.0 weight:104lbs (rest day)

travelling for work - don't feel too awesome, I think seasonal more than actual illness, I hope

Sunday Oct 15, 2017 #

2 PM

Run (NMTC-Roughrider) 1:36:39 [3] 6.95 mi (13:54 / mi) +1686ft 11:19 / mi
slept:8.0 shoes: Altra Lone Peak 3.0 New

1 mile warm up - no ambitions for a fast run - made the insane muddines a little more enjoyable I think

Saturday Oct 14, 2017 #

8 AM

Run long (SHT) 2:40:54 [3] 13.55 mi (11:52 / mi) +2004ft 10:25 / mi
slept:8.0 shoes: Altra Lone Peak 3.5

out and back from home to 27th west - tacked on Shelby to get 2:40 - felt pretty good
5 PM

Yoga (mini Ashtanga) 50:00 [1]
shoes: Manduka Eko Rubber

DVD - stopped after boat pose to make dinner

Friday Oct 13, 2017 #

6 AM

Run (Regular Run) 46:33 [3] 5.1 mi (9:08 / mi) +197ft 8:48 / mi
rhr:46 slept:7.0 weight:104lbs shoes: Altra Kings

felt goooood

Strength (mostly arms) 10:00 [2]

4 PM

Bike (Kona-Jake) 1:02:56 [3] 14.21 mi (4:26 / mi) +453ft 4:18 / mi

Regular Ride

Yoga (Sun Sals) 10:00 [1]
shoes: Manduka Eko Rubber

Thursday Oct 12, 2017 #

Note
slept:8.0 (rest day)

ended up being a rest day - did do some walking to get my lovely massage

Wednesday Oct 11, 2017 #

6 PM

Run (NMTC-Pine Valley) 30:15 [3] 3.29 mi (9:12 / mi) +354ft 8:21 / mi
slept:6.5 shoes: Altra Lone Peak 3.5

Feeling pretty tired today - still put in a decent effort once I was warmed up - beautiful evening for a little trail run!

Tuesday Oct 10, 2017 #

5 PM

Run (Williston, ND) 1:16:20 [3] 8.0 mi (9:32 / mi) +264ft 9:15 / mi
slept:7.0 shoes: Altra Torin 2.5

paved shoulders and paths - feet a little agitated, think I need more shoe/trail variety

Monday Oct 9, 2017 #

6 AM

Run (Easy Run) 20:51 [3] 2.2 mi (9:29 / mi) +105ft 9:04 / mi
slept:7.5 shoes: Altra Torin 2.5

Strength (mostly arms) 10:00 [2]

Sunday Oct 8, 2017 #

8 AM

Run (Longish) 1:31:20 [3] 10.02 mi (9:07 / mi) +410ft 8:46 / mi
rhr:45 slept:7.5 weight:104lbs shoes: Altra Torin 2.5

out and back on Hermantown Road to Midway - tired after ~6 miles - happy to get out though, even if it is roads
4 PM

Bike (Kona-Jake) 1:01:52 [3] 14.2 mi (4:21 / mi) +479ft 4:13 / mi

Regular Ride

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

Saturday Oct 7, 2017 #

4 PM

Bike (Kona-Jake) 1:48:02 [3] 26.22 mi (4:07 / mi) +988ft 3:59 / mi
slept:8.0

Roads around Proctor-Munger-HTown - loving the sun

Friday Oct 6, 2017 #

5 AM

Run long (slow) 2:05:23 [3] 11.18 mi (11:13 / mi) +804ft 10:30 / mi
rhr:45 slept:6.5 weight:104lbs shoes: Altra Lone Peak 3.5

SHT was too wet and my light needed new batteries, so a couple miles on that then bailed onto Skyline - still trail pace though! TGIF

Thursday Oct 5, 2017 #

6 AM

Bike (Kona-Jake) 28:40 [3] 7.79 mi (3:41 / mi)
rhr:45 slept:6.0

to work
1 PM

Bike (Kona-Jake) 48:07 [3] 7.82 mi (6:09 / mi) +771ft 5:38 / mi

ditched work early to process some squash and carrots and apples - yay!

Wednesday Oct 4, 2017 #

7 AM

Bike (Kona-Jake) 28:43 [3] 7.8 mi (3:41 / mi)
rhr:40 slept:7.5 weight:104lbs

To Work
3 PM

Bike (Kona-Jake) 49:24 [3] 7.86 mi (6:17 / mi) +823ft 5:43 / mi

Home via Highland
6 PM

Run (warm up) 12:58 [3] 1.24 mi (10:27 / mi)
shoes: Altra Kings

with Molly and Critter

Run (NMTC-Rock Hill) 30:55 [4] 3.37 mi (9:10 / mi) +423ft 8:12 / mi
shoes: Altra Kings

mostly a tempo effort, felt sluggish, and definitely tired by the end - Rudy legitimately beat me!!

Tuesday Oct 3, 2017 #

6 AM

Run (rainy) 31:52 [3] 3.29 mi (9:41 / mi) +164ft 9:15 / mi
slept:7.0 shoes: Altra Torin 2.5

4 PM

Bike (Kona-Jake) 1:02:14 [3] 14.21 mi (4:23 / mi) +495ft 4:14 / mi

a little drizzle, then a little sun

Strength (mostly arms) 10:00 [2]

Monday Oct 2, 2017 #

5 AM

Run (rainy) 30:56 [3] 3.28 mi (9:26 / mi)
rhr:43 slept:7.0 shoes: Altra Kings

a little sore this morning

Strength (mostly arms) 15:00 [2]

5 PM

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

DVD

Sunday Oct 1, 2017 #

8 AM

Run long (SHT) 2:19:40 [3] 11.83 mi (11:48 / mi) +1726ft 10:22 / mi
rhr:43 slept:8.0 weight:103lbs shoes: Altra Lone Peak 3.0 New

out and back from home to Skyline above reservior - felt better than expected, trail less muddy than expected - so good!
5 PM

Yoga (Running-Shoulders) 45:00 [1]
shoes: Manduka Eko Rubber

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