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Training Log Archive: ljbean

In the 31 days ending Mar 31, 2018:

activity # timemileskm+ft
  Run36 47:01:36 273.23(10:20) 439.72(6:25) 19240
  Bike9 10:07:30 93.62(6:29) 150.66(4:02) 5036
  Yoga14 8:28:00
  Strength8 2:05:00
  Hike/Walk1 45:00 2.5(18:00) 4.02(11:11)
  Total52 68:27:06 369.35 594.41 24276
  [1-5]52 67:45:06
averages - sleep:7.4 rhr:45 weight:106.1lbs

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Saturday Mar 31, 2018 #

10 AM

Run long (Snowy Roads) 2:01:34 [3] 12.55 mi (9:41 / mi) +856ft 9:06 / mi
rhr:42 slept:8.0 weight:106lbs shoes: Altra Lone Peak 3.5

Even though the blizzard didn't happen, had a hard time pulling myself out of bed and out the door. Ended up being a nice run though, even when snow on the road, footing wasn't terrible - tacked on 12 ~100m strides, 1 min. rest, in last few miles.
3 PM

Run (To Work) 39:18 [3] 4.14 mi (9:30 / mi)
shoes: Altra Kings

Down to field office to pick up work truck - Lincoln Park Dr. - lots of melting happening

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

skipped intermediate vinyasas

Friday Mar 30, 2018 #

Note
(rest day)

2 hr Thai Yoga Session! A little stroll to and from that

Thursday Mar 29, 2018 #

7 AM

Run (To Work) 1:00:06 [3] 6.37 mi (9:26 / mi) +161ft 9:13 / mi
rhr:45 slept:7.5 weight:106lbs shoes: Altra Kings 1.5

Lincoln Park Dr. again
new shoes, seem OK
3 PM

Run (Home from Work) 1:28:28 [3] 8.37 mi (10:34 / mi) +896ft 9:36 / mi
shoes: Altra Kings 1.5

Lincoln Park Dr - Skyline - Getchell - definitely tired toward the end

Strength (mostly arms) 15:00 [2]

Wednesday Mar 28, 2018 #

9 AM

Run (Longish) 1:51:45 [3] 11.4 mi (9:48 / mi) +1115ft 8:58 / mi
slept:8.0 shoes: Altra Torin 2.5

Piedmont Roads - ran to Lisa's, joined her for Skyline-Haines-Morris Thomas, I turned back toward home at Piedmont. Lisa was nice to go slow with me :)
3 PM

Bike (Kona-Jake) 1:32:48 [3] 19.19 mi (4:50 / mi) +751ft 4:40 / mi

Proctor and Hermantown roads - enjoying the warmth while it lasts!

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

Tuesday Mar 27, 2018 #

7 AM

Run (To Work) 1:00:46 [3] 6.36 mi (9:33 / mi) +154ft 9:20 / mi
slept:7.5 weight:107lbs shoes: Altra Kings

Via Lincoln Park Drive -
3 PM

Run (Home from Work) 1:11:15 [3] 6.33 mi (11:15 / mi) +906ft 9:55 / mi
shoes: Altra Kings

Hamstrings so tight! Overdid the yoga...Lincoln Park Dr. again

Strength (mostly arms) 20:00 [2]

Monday Mar 26, 2018 #

7 AM

Run (Recovery Run) 26:47 [3] 2.6 mi (10:18 / mi) +98ft 9:57 / mi
rhr:47 slept:7.0 weight:106.6lbs shoes: Altra Lone Peak 3.5

dirt shoulders and roads around home
5 PM

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

DVD

Sunday Mar 25, 2018 #

7 AM

Run long (Orange Street) 2:43:00 [4] 16.5 mi (9:53 / mi) +1000ft 9:21 / mi
slept:7.0 shoes: Altra Kings

Garmin conked out, so a little guesstimating on stats. Out and back, sore legs, overall fine.
C • Back to Back Long runs 6

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

5 PM

Bike (Kona-Jake) 1:06:56 [3] 14.18 mi (4:43 / mi) +509ft 4:34 / mi
slept:2.0

After a surprisingly good nap. Nice afternoon for an easier ride

Saturday Mar 24, 2018 #

8 AM

Run long (Snomo and SHT) 4:40:08 [3] 20.24 mi (13:50 / mi) +3514ft 11:53 / mi
slept:7.5 weight:106lbs shoes: Altra Lone Peak 3.5

Trails better than expected - mostly out and back east, turned around a little above Michigan St. Plenty of hiking on the way back.
5 PM

Yoga (mini Ashtanga) 40:00 [1]
shoes: Manduka Eko Rubber

skipped vinyasas, went through boat pose

Friday Mar 23, 2018 #

8 AM

Run (Regular Run) 49:35 [3] 4.67 mi (10:37 / mi) +436ft 9:45 / mi
rhr:44 slept:7.5 weight:105lbs shoes: Altra Lone Peak 3.5

Snomo-Okerstrom - trail! hills! I like this little loop
5 PM

Bike (Salsa Mukluk) 38:20 [3] 4.07 mi (9:25 / mi) +322ft 8:46 / mi

Attempt at the trails - much deterioration since the morning

Strength (mostly arms) 20:00 [2]

Thursday Mar 22, 2018 #

6 AM

Run (Ann Arbor, MI) 40:19 [3] 4.0 mi (10:05 / mi) +105ft 9:50 / mi
slept:5.0 shoes: Altra Kings

easy out and back on sidewalks

Wednesday Mar 21, 2018 #

7 AM

Run (Darien, IL) 59:33 [3] 6.87 mi (8:40 / mi) +220ft 8:25 / mi
slept:8.0 shoes: Altra Kings

~2 mi w/u, 1 min rests, 3 mi c/d - out and back on limestone path

Run tempo (Tempo Intervals) 16:00 [4] 2.0 mi (8:00 / mi) +70ft 7:45 / mi
shoes: Altra Kings

Approx. 1, 2, 3, 4, 5, 4, 3, 2, 1 minutes - mostly down hill first 5, then mostly uphill - pretty challenging

Strength (mostly arms) 10:00 [2]

Run tempo (Tempo Intervals) 10:00 [5] 1.2 mi (8:20 / mi) +100ft 7:43 / mi
shoes: Altra Kings

Tuesday Mar 20, 2018 #

3 PM

Run (Darien, IL) 1:47:19 [3] 11.16 mi (9:37 / mi) +531ft 9:12 / mi
slept:6.0 shoes: Altra Kings

Crushed limestone path around Waterfall Glen Forest Preserve - not too shabby

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

Monday Mar 19, 2018 #

4 PM

Bike (Kona-Jake) 52:27 [3] 10.19 mi (5:09 / mi) +436ft 4:57 / mi
slept:8.0

Not quite enough warm stuff on - good to get out side though

Strength (mostly arms) 20:00 [2]

Sunday Mar 18, 2018 #

9 AM

Run (Longish) 2:02:39 [3] 12.22 mi (10:02 / mi) +640ft 9:34 / mi
slept:7.5 shoes: Altra Lone Peak 3.5

Snomo and dirt shoulders around HTown - not too bad after late night giving money to COGGS
3 PM

Yoga (mini Ashtanga) 43:00 [1]
shoes: Manduka Eko Rubber

through boat pose, skipped vinyasas

Saturday Mar 17, 2018 #

Event: Saint Fennessy 4k
 
9 AM

Run (Warm Up) 51:43 [3] 5.46 mi (9:28 / mi) +246ft 9:05 / mi
rhr:45 slept:8.0 weight:105lbs shoes: Altra Torin 2.5

From home to HTown HS - a couple strides in the last mile

Run race (Fennesey 4k) 19:13 [5] 2.41 mi (7:58 / mi) +82ft 7:43 / mi
shoes: Altra Torin 2.5

About as I expected - tough, yet slow - hard to believe a have a few marathons at a minute/mile faster pace in recent history!

Run (Cool Down) 45:09 [3] 4.85 mi (9:19 / mi) +105ft 9:07 / mi
shoes: Altra Torin 2.5

Managed to run back home!
2 PM

Bike (Kona-Jake) 1:17:51 [3] 16.09 mi (4:50 / mi) +518ft 4:42 / mi

Roads around home - includes a stop at Yellow Bike for my free Fennesey coffee - lovely afternoon!

Friday Mar 16, 2018 #

5 PM

Run (Pre Race Jog) 31:55 [3] 3.25 mi (9:49 / mi) +151ft 9:24 / mi
slept:8.0 shoes: Altra Kings

Just a little stiff/tired

Yoga (easy/stretchy) 17:00 [0]
shoes: Manduka Eko Rubber

Thursday Mar 15, 2018 #

7 AM

Run (Warm up/down) 1:05:42 [3] 6.2 mi (10:36 / mi) +543ft 9:47 / mi
rhr:42 slept:8.0 weight:105lbs shoes: Altra Lone Peak 3.5

Snomo trail west ~4 mile w/u, 1 mi c/d, 1 min rest between intervals

Run tempo (Tempo Intervals) 15:00 [4] 1.8 mi (8:20 / mi) +120ft 7:50 / mi
shoes: Altra Lone Peak 3.5

15 x ~1min miles 5, 6, and 7
3 PM

Bike (Salsa Mukluk) 1:15:32 [3] 7.75 mi (9:45 / mi) +682ft 9:00 / mi

Brewer-Piedmont again, plenty of hiking again, still some solid spots on the trail though!

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

Wednesday Mar 14, 2018 #

8 AM

Run (To Work) 1:38:50 [3] 9.16 mi (10:47 / mi) +692ft 10:04 / mi
rhr:45 slept:6.0 weight:105lbs shoes: Altra Kings

Okerstrom-Snomo-DT-SHT-Lincoln Park Dr. - Bike Path - some trail pretty good, some deteriorating rapidly - good to get out though!
3 PM

Run (Home from Work) 1:31:50 [3] 8.0 mi (11:29 / mi) +1207ft 10:03 / mi
shoes: Altra Kings

24th/25th Ave. W - Skyline - 28th - Snomo - Okerstrom - MT
felt better than expected, trail getting soft, but still runnable

Strength (mostly arms) 20:00 [2]

Tuesday Mar 13, 2018 #

7 AM

Run (Regular Run) 1:25:49 [3] 8.29 mi (10:21 / mi) +561ft 9:44 / mi
slept:8.0 shoes: Altra Torin 2.5

Dropped off rental car and ran home via Orange St. and Skyline
6 PM

Bike (Salsa Mukluk) 53:29 [3] 5.71 mi (9:22 / mi) +502ft 8:39 / mi

Brewer still not great - some hiking - lots of snowmobile trail - Okerstrom is decent!

Monday Mar 12, 2018 #

6 AM

Run (Atlantic, IA) 39:24 [3] 4.0 mi (9:51 / mi)
slept:7.0 shoes: Altra Torin 2.5

regular run

Sunday Mar 11, 2018 #

6 AM

Run (Atlantic, IA) 41:19 [3] 4.07 mi (10:09 / mi)
rhr:44 slept:6.5 shoes: Altra Kings

~3 mi w/u, 1 mi c/d

Run tempo (short tempo) 16:00 [4] 2.0 mi (8:00 / mi)
shoes: Altra Kings

impressive how slow-twitch I've become

Saturday Mar 10, 2018 #

5 AM

Run (Atlantic, IA) 33:30 [3] 3.36 mi (9:58 / mi)
slept:6.5 shoes: Altra Torin 2.5

Another hard morning to get going
6 PM

Yoga (sun sals + easy) 25:00 [1]

Friday Mar 9, 2018 #

5 AM

Run (Atlantic, IA) 38:40 [3] 4.0 mi (9:40 / mi)
slept:7.0 shoes: Altra Kings

10 ~30 sec. strides, ~1 min rest 2nd half
6 PM

Run (Atlantic, IA) 38:26 [3] 4.08 mi (9:25 / mi)
shoes: Altra Torin 2.5

tired and hungry - planned on 2 miles to get myself out there, then got greedy

Strength (mostly arms) 10:00 [2]

Thursday Mar 8, 2018 #

5 AM

Run (Atlantic, IA) 33:38 [3] 3.25 mi (10:21 / mi)
slept:7.0 shoes: Altra Kings

cheaper hotel this trip, but right on a bike path! North on the T-Bone trail, have to get used to earlier rising
6 PM

Run (Atlantic, IA) 31:00 [3] 3.11 mi (9:58 / mi)
shoes: Altra Torin 2.5

South on T-Bone. Have to get used to later running

Wednesday Mar 7, 2018 #

7 AM

Run (Easy Run) 52:14 [3] 5.22 mi (10:00 / mi) +276ft 9:32 / mi
slept:8.0 weight:106lbs shoes: Altra Lone Peak 3.5

wanted a few more miles this morning, but overslept. Legs a little tired, but overall OK. Afternoon drive to Iowa!

Tuesday Mar 6, 2018 #

7 AM

Run (To Work) 55:26 [3] 5.65 mi (9:49 / mi) +256ft 9:24 / mi
rhr:42 slept:8.0 weight:107.4lbs shoes: Altra Kings

via Piedmont - not as clear as I had hoped, still super windy though!
2 PM

Run (Home from Work) 1:10:51 [3] 6.5 mi (10:54 / mi) +925ft 9:36 / mi
shoes: Altra Kings

via Lincoln Park Drive-Hutchinson - mile 4 got in 430' of climb :)
nice little tailwind

Bike (Salsa Mukluk) 1:23:58 [3] 8.34 mi (10:04 / mi) +709ft 9:19 / mi

Brewer still sucks - slow going and hiking in there, snomo trail and Piedmont pretty great though!

Monday Mar 5, 2018 #

12 PM

Hike/Walk (Lakewalk) 45:00 [2] 2.5 mi (18:00 / mi)
slept:8.0

sooooo windy
5 PM

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

Sunday Mar 4, 2018 #

7 AM

Run (SHT) 2:01:05 [3] 9.52 mi (12:43 / mi) +1204ft 11:22 / mi
slept:8.0 shoes: Altra Kings

out and back snomo and SHT - mostly 'runnable' but a bit lumpy, and slightly more rugged on exposed areas. good
3 PM

Bike (Salsa Mukluk) 1:06:09 [3] 8.1 mi (8:10 / mi) +607ft 7:38 / mi

Piedmont - decent

Saturday Mar 3, 2018 #

7 AM

Run long (Orange Street) 2:18:05 [3] 14.23 mi (9:42 / mi) +984ft 9:06 / mi
slept:8.0 weight:107lbs shoes: Altra Lone Peak 3.5

similar to last week, good
5 PM

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

skipped intermediate vinyasas

Friday Mar 2, 2018 #

8 AM

Yoga (mini Ashtanga) 30:00 [1]
rhr:44 slept:8.0 weight:107lbs shoes: Manduka Eko Rubber

through standing
11 AM

Run (Recovery Run) 39:36 [3] 4.15 mi (9:33 / mi)
shoes: Altra Torin 2.5

getting pretty nice out, thought I'd beat the crowds

Thursday Mar 1, 2018 #

7 AM

Run (To Work) 59:14 [3] 6.09 mi (9:44 / mi) +171ft 9:28 / mi
rhr:50 slept:7.0 shoes: Altra Kings

MT-24th-bike path - some icy spots, mostly fine, legs a little sluggish
4 PM

Run (Home from Work) 1:19:25 [3] 7.6 mi (10:27 / mi) +915ft 9:23 / mi
shoes: Altra Kings

Not too shabby. Happened to join up with Jarrow a couple miles, stopped at Lincoln Park Farmers Market, ran up 40th ~2 miles ~25 min ~750' climb

Strength (mostly arms) 10:00 [2]

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

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