Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ljbean

In the 31 days ending May 31, 2018:

activity # timemileskm+ft
  Run31 44:08:28 234.5(11:18) 377.39(7:01) 26538
  Bike17 13:48:52 155.21(5:20) 249.79(3:19) 8254
  Hike/Walk9 8:30:00 27.5(18:33) 44.26(11:31)
  Yoga6 3:13:00
  Strength6 1:20:00
  Total56 71:00:20 417.21 671.43 34792
  [1-5]56 70:50:20
averages - sleep:7.3 rhr:44 weight:105lbs

«»
4:45
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday May 31, 2018 #

7 AM

Bike (Kona-Jake) 34:54 [2] 8.78 mi (3:58 / mi)
slept:7.5

To work with a stop at West Duluth Library
4 PM

Bike (Kona-Jake) 51:44 [3] 8.04 mi (6:26 / mi) +735ft 5:55 / mi

With a stop at the Denfeld Co-op

Wednesday May 30, 2018 #

7 AM

Run (To Work) 51:18 [3] 5.59 mi (9:11 / mi) +174ft 8:55 / mi
rhr:42 slept:7.0 weight:106lbs shoes: Altra Torin 2.5

6 PM

Run (Regular Run) 51:48 [3] 5.05 mi (10:15 / mi) +240ft 9:49 / mi
shoes: Altra Kings 1.5

Didn't have the right clothes for running home, so wimped out, got a ride, and did a nice little out and back on Shelby-Getchell

Strength (mostly arms) 10:00 [2]

Tuesday May 29, 2018 #

Hike/Walk (strolling) 40:00 [2] 2.0 mi (20:00 / mi)

too and from thai yoga session
7 AM

Run (Easy Run) 29:43 [3] 3.0 mi (9:54 / mi) +161ft 9:26 / mi
slept:8.0 shoes: Altra Torin 2.5

roads around home

Monday May 28, 2018 #

1 PM

Bike (Kona-Jake) 1:28:06 [3] 19.22 mi (4:35 / mi) +771ft 4:25 / mi
slept:6.0

Lots of gardening - had to get in a little formal exercise - roads around Proctor and Hermantown

Sunday May 27, 2018 #

7 AM

Run (Longish) 2:01:26 [3] 9.37 mi (12:58 / mi) +1391ft 11:22 / mi
slept:7.0 shoes: Altra Kings 1.5

Out and back Okerstrom-SHT Haines to 27th

Saturday May 26, 2018 #

7 AM

Run long (SHT) 2:30:17 [3] 12.01 mi (12:31 / mi) +1650ft 11:04 / mi
rhr:45 slept:6.0 weight:104lbs shoes: Altra Lone Peak 3.5 black

Okerstrom-SHT Haines to Westgate - out and back
4 PM

Bike (Brewer-Piedmont) 1:16:54 [3] 10.07 mi (7:38 / mi) +833ft 7:05 / mi
shoes: Juliana Furtada 27.5

With Rudy! Lollygagger-Homebrew-Lower Burner-Deerslayer

Friday May 25, 2018 #

Hike/Walk (Festus, MO) 1:25:00 [2] 4.5 mi (18:53 / mi)

According to the phone - mostly at work, some airport

Thursday May 24, 2018 #

6 AM

Run (Festus, MO) 33:41 [3] 3.12 mi (10:48 / mi) +292ft 9:55 / mi
slept:6.0 shoes: Altra Torin 2.5

Nice easy run
6 PM

Yoga (sun sals + easy) 18:00 [1]

Wednesday May 23, 2018 #

8 AM

Run warm up/down (Festus, MO) 1:05:24 [3] 6.1 mi (10:43 / mi) +620ft 9:47 / mi
rhr:43 slept:8.5 shoes: Altra Torin 2.5

3 mile w/u, 2 mile c/d with a failed short cut through a new hilly neighborhood - good though

Run tempo (Festus, MO) 20:25 [4] 2.5 mi (8:10 / mi) +75ft 7:56 / mi
shoes: Altra Torin 2.5

West City Park path loop CCW and CW
2 PM

Run (Festus, MO) 47:36 [3] 4.52 mi (10:32 / mi) +430ft 9:40 / mi
shoes: Altra Kings 1.5

heat training!

Strength (mostly arms) 30:00 [2]

Tuesday May 22, 2018 #

12 PM

Run (Festus, MO) 1:58:56 [3] 10.58 mi (11:14 / mi) +758ft 10:32 / mi
slept:7.5 shoes: Altra Kings 1.5

Hit up some little sections of dirt trails - putsing in the sunny 80s
4 PM

Yoga (Ashtanga) 55:00 [1]

on my own

Hike/Walk (strolling) 50:00 [2] 2.5 mi (20:00 / mi)
shoes: Altra Torin 2.5

Monday May 21, 2018 #

Hike/Walk (Festus, MO) 1:30:00 [2] 5.0 mi (18:00 / mi)
slept:7.5

mostly for work - site too muddy for driving
also a little evening stroll

Strength (mostly arms) 10:00 [2]

Sunday May 20, 2018 #

7 AM

Run long (Trails) 2:54:45 [4] 13.28 mi (13:10 / mi) +2245ft 11:21 / mi
rhr:44 slept:8.0 weight:105lbs shoes: Altra Lone Peak 3.5 black

Okerstrom Trails, SHT Haines to Twin Ponds and back - baptism or something in the middle of the trail in Enger Park - wierd
tired

Saturday May 19, 2018 #

8 AM

Hike/Walk (SHT) 1:10:00 [2] 4.0 mi (17:30 / mi)
slept:7.5 shoes: Altra Lone Peak 3.5 black

From Sawbill to Carlton Spur and back with Mary Binsfield for a few hours of pointing 50k racers up to their turnaround
4 PM

Run long (Longish) 2:05:17 [3] 10.11 mi (12:24 / mi) +1503ft 10:52 / mi
shoes: Altra Kings 1.5

Okerstrom Trails, SHT Haines to Westgate, Big Kahuna, back to SLRR and Stebner home

Friday May 18, 2018 #

7 AM

Bike (Kona-Jake) 40:00 [3] 8.2 mi (4:53 / mi)
rhr:44 slept:7.5 weight:105lbs

Bike to Work Day! Took off some minutes for stops at the Denfeld Co-Op and Bent Paddle for treats. Wind sucked
3 PM

Bike (Kona-Jake) 49:41 [3] 7.79 mi (6:23 / mi) +774ft 5:50 / mi

Worried about the bigger paniers and extra weight to get work trip stuff home, but no problem! Home from work via Highland
5 PM

Hike/Walk 50:00 [2] 3.0 mi (16:40 / mi)
shoes: Altra Kings 1.5

One more trip for ramps and fiddleheads before I'm gone for a week

Thursday May 17, 2018 #

7 AM

Run (To Work ) 1:41:49 [3] 8.58 mi (11:52 / mi) +1099ft 10:35 / mi
rhr:47 slept:7.0 shoes: Altra Lone Peak 3.5 black

Okerstrom and SHT from Haines to Michigan St
Better to be in the woods with that nasty wind
tired legs
3 PM

Run (Home from Work) 1:53:05 [3] 8.56 mi (13:13 / mi) +1900ft 10:55 / mi
shoes: Altra Lone Peak 3.5 black

Same trails home, much hiking, legs definitely tired now!

Wednesday May 16, 2018 #

7 AM

Run (Easy Run) 30:34 [3] 3.06 mi (9:59 / mi) +118ft 9:38 / mi
rhr:45 slept:7.0 weight:105lbs shoes: Altra Kings 1.5

Bike (To Work) 28:23 [3] 7.74 mi (3:40 / mi)

Highland
3 PM

Bike (Kona-Jake) 52:12 [3] 8.08 mi (6:28 / mi) +741ft 5:57 / mi

Home from work - Highland - tacked on Skyline along Keenes

Strength (core) 10:00 [2]

6 PM

Run (NMTC-Woodland) 41:53 [3] 4.08 mi (10:16 / mi) +427ft 9:20 / mi
shoes: Altra Kings 1.5

Started a little sluggish, worked a little harder the second half - fun
includes ~.7 mile jog after

Tuesday May 15, 2018 #

7 AM

Run (To Work) 1:00:56 [3] 6.35 mi (9:36 / mi) +226ft 9:17 / mi
slept:7.5 shoes: Altra Torin 2.5

Wind was brutal - despite sun, my bare arms got way too cold - should get a little push on the way home though
3 PM

Run (Home from Work) 1:07:36 [3] 6.35 mi (10:39 / mi) +919ft 9:22 / mi
shoes: Altra Torin 2.5

Lincoln Park Drive
5 PM

Bike (Brewer) 1:06:08 [3] 8.04 mi (8:14 / mi) +597ft 7:41 / mi
shoes: Juliana Furtada 27.5

First MTB of the year! Homebrew CCW, awkward, but fun - wind is still cold

Monday May 14, 2018 #

7 AM

Bike (Kona-Jake) 28:07 [3] 7.75 mi (3:38 / mi)
slept:8.0

To Work via Highland
3 PM

Bike (Kona-Jake) 50:29 [3] 7.78 mi (6:29 / mi) +735ft 5:57 / mi

Home via Highland - didn't overheat :)

Hike/Walk (Neighborhood Walk) 55:00 [2] 3.0 mi (18:20 / mi)
shoes: Altra Lone Peak 3.5

More ramps and fiddleheads

Sunday May 13, 2018 #

8 AM

Run long (trails) 2:35:43 [3] 12.25 mi (12:43 / mi) +1824ft 11:08 / mi
rhr:45 slept:7.5 weight:105.4lbs shoes: Altra Kings 1.5

Okerstrom-Mary Lane Dr-SHT Brewer to Westgate - Big Kahuna - back to DT through Brewer - Mary Lane Dr and Okerstrom - feeling fine
3 PM

Bike (Kona-Jake) 10:00 [2] 2.0 mi (5:00 / mi)

down the road and back for ramps and fiddleheads - seems silly to include this, at least I didn't wear the garmin or bike shorts/shoes

Saturday May 12, 2018 #

7 AM

Run long (SHT) 3:46:23 [3] 17.36 mi (13:02 / mi) +2966ft 11:13 / mi
slept:8.0 shoes: Altra Lone Peak 3.5 black

Okerstrom-Mary Lane Dr - SHT to Michigan and back to St. Loius River Rd - Getchell - Shelby - a few stops, including picking fiddleheads. Lovely day, trail not too bad, slow, but good
4 PM

Bike (Kona-Jake) 28:42 [3] 6.0 mi (4:47 / mi) +407ft 4:30 / mi

To Spirit Mtn for some foraging - via Boundary Ave.

Bike (Kona-Jake) 30:54 [3] 6.2 mi (4:59 / mi) +417ft 4:41 / mi

back home via Lavaque with ramps and fiddleheads

Friday May 11, 2018 #

6 AM

Yoga (Sun Sals) 15:00 [1]
rhr:43 slept:7.5 shoes: Manduka Eko Rubber

5 PM

Hike/Walk (Neighborhood Walk) 55:00 [2] 3.0 mi (18:20 / mi)
shoes: Altra Kings

Thursday May 10, 2018 #

7 AM

Run (To Work) 51:26 [3] 5.6 mi (9:11 / mi) +180ft 8:55 / mi
rhr:44 slept:7.5 weight:105lbs shoes: Altra Torin 2.5

right knee a little sore, took the short route of old Piedmont
5 PM

Run (Home from Work) 1:07:33 [3] 6.31 mi (10:42 / mi) +853ft 9:29 / mi
shoes: Altra Torin 2.5

Lincoln Park Dr - Hutchinson

Strength (mostly arms) 10:00 [2]

Wednesday May 9, 2018 #

7 AM

Run (Keene-SHT) 1:16:12 [3] 7.02 mi (10:51 / mi) +725ft 9:53 / mi
rhr:45 slept:7.5 weight:105.4lbs shoes: Altra Lone Peak 3.5 black

Okerstrom-Keene Park-Mary Lane Dr. - back on SHT - not too muddy yet
6 PM

Run (NMTC-Ely's) 56:21 [3] 4.75 mi (11:52 / mi) +840ft 10:10 / mi
shoes: Altra Lone Peak 3.5

Includes a 0.7 mile 'warm up'
fun, didn't race, but kept a good effort - managed to trip and fall and slide through some mud once

Hike/Walk warm up/down (strolling) 15:00 [1] 0.5 mi (29:59 / mi)
shoes: Altra Lone Peak 3.5

cool down and pick ramps along Magney ski trail

Tuesday May 8, 2018 #

7 AM

Run (Easy Run) 31:22 [3] 3.21 mi (9:46 / mi) +131ft 9:24 / mi
shoes: Altra Lone Peak 3.5

ok
8 AM

Bike (Kona-Jake) 31:25 [3] 7.86 mi (4:00 / mi) +167ft 3:55 / mi
slept:8.0

To work - Highland - 65F - nice
1 PM

Bike (Kona-Jake) 39:27 [3] 6.48 mi (6:05 / mi) +945ft 5:21 / mi

Lincoln Park Dr - Hutchinson
Didn't pay enough attention to the forecast this morning, ditched work earlier to beat the rain (that didn't actually materialize) - 45 is a little cold for short sleeves, but had plenty of tail wind!!

Right knee pretty angry by the end
6 PM

Run (Regular Run) 57:04 [3] 6.04 mi (9:27 / mi) +322ft 9:00 / mi
shoes: Altra Kings 1.5

out and back on Shelby-Getchell - not too much cold and wind

Strength (mostly arms) 10:00 [2]

Monday May 7, 2018 #

5 PM

Yoga (Ashtanga) 1:25:00 [1]
slept:8.0 shoes: Manduka Eko Rubber

made it to a class!

Sunday May 6, 2018 #

8 AM

Run (Easy Run) 31:49 [3] 3.45 mi (9:13 / mi) +141ft 8:53 / mi
rhr:43 slept:8.0 weight:105lbs shoes: Altra Torin 2.5

around home

Bike (Kona-Jake) 27:00 [3] 5.6 mi (4:49 / mi) +250ft 4:38 / mi

To Spirit Mtn. via Skyline

Run (NMTC-Skyline) 1:36:17 [3] 10.06 mi (9:34 / mi) +784ft 8:55 / mi
shoes: Altra Kings 1.5

Enough volunteers, so I jogged the race - actually felt better the second half

Bike (Kona-Jake) 29:59 [3] 5.4 mi (5:33 / mi) +410ft 5:11 / mi

From Spirit with a stop along Skyline to harvest ramps

Saturday May 5, 2018 #

8 AM

Run long (SHT) 2:34:08 [3] 12.62 mi (12:13 / mi) +1818ft 10:45 / mi
slept:8.0 weight:104lbs shoes: Altra Lone Peak 3.5 black

Ahhhh singletrack!
2 PM

Bike (Kona-Jake) 1:04:47 [3] 14.18 mi (4:34 / mi) +472ft 4:26 / mi

My regular Hermantown 14-miler

right knee a little tender

Friday May 4, 2018 #

5 PM

Run (Regular Run) 54:30 [3] 5.6 mi (9:44 / mi) +279ft 9:18 / mi
shoes: Altra Lone Peak 3.5

After a non eventful trip home from MO
Getchell out and back

Yoga (Sun Sals) 10:00 [1]

Wednesday May 2, 2018 #

6 AM

Run (Festus, MO) 1:04:22 [3] 6.3 mi (10:13 / mi) +528ft 9:28 / mi
slept:7.0 shoes: Altra Kings 1.5

~30 min. warm up, 22 min cool down, 1 min rest between strides

Run intervals (strides) 13:00 [4] 1.5 mi (8:40 / mi)
shoes: Altra Kings 1.5

13 x 1 minute - mostly on dirt trails
6 PM

Run (Festus, MO) 39:41 [3] 3.67 mi (10:49 / mi) +420ft 9:45 / mi
shoes: Altra Torin 2.5

85F, tired legs, might not get to run tomorrow though...

Yoga (easy/stretchy) 10:00 [0]

Tuesday May 1, 2018 #

6 AM

Run (Festus, MO) 1:06:08 [3] 6.55 mi (10:06 / mi) +499ft 9:25 / mi
slept:4.0 shoes: Altra Torin 2.5

50s, felt cold and sluggish

« Earlier | Later »