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Training Log Archive: ljbean

In the 31 days ending Jul 31, 2019:

activity # timemileskm+ft
  Run13 23:27:29 121.4(11:36) 195.38(7:12) 11404
  Bike14 11:47:32 120.49(5:52) 193.91(3:39) 7206
  Hike/Walk6 5:50:00 16.66(21:00) 26.81(13:03) 673
  Yoga11 4:17:00 1.65 2.65 280
  Strength5 1:35:00
  Total35 46:57:01 260.2 418.75 19563
  [1-5]34 46:32:01
averages - sleep:7.4 rhr:44 weight:107.8lbs

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Wednesday Jul 31, 2019 #

8 AM

Run (Regular Run) 54:24 [3] 6.0 mi (9:04 / mi) +300ft 8:39 / mi
ahr:160 max:170 slept:7.5 shoes: Altra Timp Blue

out and back Getchell - felt quite decent
5 PM

Note

lower leg focused massage - awesome

Tuesday Jul 30, 2019 #

7 AM

Hike/Walk (strolling) 33:00 [2] 2.0 mi (16:30 / mi)
rhr:45 slept:7.5 shoes: Hoka Clifton 4

out and back Shelby-Thompson

Bike (Kona-Jake) 32:49 [3] 8.23 mi (3:59 / mi) +196ft 3:54 / mi
ahr:111 max:160

to work via Skyline-Glen Place
3 PM

Bike (Kona-Jake) 47:55 [3] 8.25 mi (5:48 / mi) +879ft 5:17 / mi
ahr:127 max:159

Home from work via Lincoln Park Dr-Skyline

Monday Jul 29, 2019 #

12 PM

Hike/Walk (strolling) 45:00 [2] 2.5 mi (18:00 / mi)
rhr:45 slept:7.5 weight:107lbs shoes: Altra Kings 1.5 blue

from work to *Bucks and back
5 PM

Strength (mostly arms) 20:00 [2]

Yoga (Sun Sals + easy) 25:00 [1]
shoes: Manduka Eko Rubber

on the deck!

Sunday Jul 28, 2019 #

Note
rhr:53 slept:6.0 weight:105lbs (rest day)

some veggie harvesting in the morning
some post race cleanup midday
some easy stretching in the evening

Saturday Jul 27, 2019 #

6 AM

Run long (Voyageur) 10:55:25 [4] 50.0 mi (13:07 / mi) +5430ft 11:53 / mi
ahr:158 max:190 slept:4.0 weight:109lbs shoes: Altra Lone Peak 4.0 gray

About as expected - though slower than hoped - wanted to start easy enough for a nearly even run, but nope - think the biggest mistake outbound was running up Skyline, I just like jogging up long hills though :) Out in ~5 hours, back in ~6 hours. Stomach OK, energy not bad, legs OK for ~20 miles, then soreness increased during the run, but never unbearable - even some 'running' on the Carlton Trail at the end! Little bit of clumsiness - especially inbound - one crash on SHT on Ely's - not bad, no bleeding.

Estimated consumption:
3 gels (Clif chocolate, vanilla, citrus)
~5 hard candies
~6 oz Starbucks drink (Becks Rd aid station) - essentially liquid crack
~500 cal. worth of homemade energy bars (mostly oats, nuts/seeds, maple syrup)
~1/2 cup canned potatoes
~2 cups watermelon
1 orange slice
~10 baby dill pickles
~100 oz. water

lots of ice in hat after 10 miles

Really enjoyed the morning - chatting with people, soaking in nature
Afternoon a struggle, but kept moving and got it done! 7 Voyageurs complete
C • Class 3

Friday Jul 26, 2019 #

2 PM

Hike/Walk (Course Marking) 1:32:00 [2] 3.86 mi (23:50 / mi) +423ft 21:36 / mi
ahr:100 max:167 slept:7.0 shoes: Altra Lone Peak 4.0 gray

Jay Cooke-Finish of Voyageur (with a tiny extra detour on the Summer Trail)

Thursday Jul 25, 2019 #

7 AM

Run (Easy Run) 20:48 [3] 2.04 mi (10:12 / mi) +110ft 9:42 / mi
ahr:159 slept:8.0 weight:109lbs shoes: Altra Timp Blue

easy out and back from home

Yoga (Sun Sals + easy) 25:00 [1]
shoes: Manduka Eko Rubber

11 AM

Hike/Walk (strolling) 45:00 [2] 2.0 mi (22:30 / mi)
shoes: Hoka Clifton 4

from work to library and back

Wednesday Jul 24, 2019 #

8 AM

Bike (Kona-Jake) 31:16 [3] 8.09 mi (3:52 / mi) +148ft 3:48 / mi
ahr:123 max:153 slept:8.0

to work via Skyline and 24th - stoplights were good to me this morning
2 PM

Bike (Kona-Jake) 48:57 [3] 7.83 mi (6:15 / mi) +735ft 5:44 / mi
ahr:116 max:152

Home from work via HIghland

Yoga (easy) 10:00 [0]

on the deck

Tuesday Jul 23, 2019 #

7 AM

Run (Easy Run) 33:49 [3] 3.44 mi (9:50 / mi) +200ft 9:19 / mi
ahr:120 max:152 slept:7.5 weight:109lbs shoes: Altra Timp Blue

roads around home

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

Sunday Jul 21, 2019 #

9 AM

Run (Easy Run) 41:21 [3] 4.38 mi (9:26 / mi) +205ft 9:02 / mi
ahr:159 slept:7.5 shoes: Hoka Clifton 4

around home

Strength (mostly arms) 15:00 [2]

2 PM

Bike (MTB) 58:09 [3] 8.13 mi (7:09 / mi) +580ft 6:42 / mi
ahr:127 max:162 shoes: Juliana Furtada 27.5

from home- Deerslayer-Lower Burner-Foxx Rocks-Lollygagger

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

Saturday Jul 20, 2019 #

8 AM

Run long (SHT) 2:23:34 [3] 12.68 mi (11:19 / mi) +1500ft 10:11 / mi
ahr:152 max:187 slept:8.0 shoes: Altra Lone Peak 4.0 gray

~5 miles roads/shoulders around home, then SHT through Brewer and Piedmont, home via Haines-Morris Thomas. Foot a bit tired toward end, but no real problems

Friday Jul 19, 2019 #

8 AM

Bike (Kona-Jake) 32:00 [3] 8.13 mi (3:56 / mi)
ahr:118 max:148 slept:8.0

To work via Skyline-24th
2 PM

Bike (Kona-Jake) 42:28 [3] 7.8 mi (5:27 / mi) +730ft 5:00 / mi
ahr:139 max:156

home from work via Highland

Yoga (Sun Sals) 15:00 [1]
shoes: Manduka Eko Rubber

Thursday Jul 18, 2019 #

8 AM

Yoga (Sun Sals + easy) 20:00 [1]
rhr:40 slept:7.5 shoes: Manduka Eko Rubber

4 PM

Bike (Kona-Jake) 1:04:42 [3] 14.13 mi (4:35 / mi) +475ft 4:26 / mi
ahr:112 max:146

roads around home - loud jets

Strength (mostly arms) 15:00 [2]

Wednesday Jul 17, 2019 #

Note

2 hr thai yoga massage - so sore/tight everywhere
7 AM

Run (Regular Run) 1:16:54 [3] 7.36 mi (10:27 / mi) +580ft 9:43 / mi
ahr:130 rhr:40 slept:7.0 weight:108.4lbs shoes: Altra Lone Peak 4.0 gray

from home - Okerstrom-Mary Lane Dr-Haines-SHT
~1/4 mile on SHT, cuboid acted up - back to Okerstrom, added a few miles on road, OK

Tuesday Jul 16, 2019 #

Note

Visit Dr. Sundberg to check out feet - lots of tight, crunchy stuff in plantar fascia and lower legs worked out - no major issues, just needed an ouchy tune up - right curboid initial complaint - adjustment on both feet and pelvis
6 AM

Run (Regular Run) 58:20 [3] 6.06 mi (9:38 / mi) +285ft 9:13 / mi
ahr:130 max:163 rhr:43 slept:7.5 shoes: Altra Timp Blue

out and back Getchel - good

Strength (mostly arms) 15:00 [2]

Monday Jul 15, 2019 #

12 PM

Hike/Walk (strolling) 50:00 [2] 3.0 mi (16:40 / mi)
rhr:43 slept:8.0 weight:108lbs shoes: Hoka Clifton 4

lunchtime on the Lakewalk
6 PM

Yoga (mini-Ashtanga) 55:00 [1]
shoes: Manduka Eko Rubber

skipped vinyasas

Sunday Jul 14, 2019 #

8 AM

Run (Easy Run) 32:58 [3] 3.43 mi (9:37 / mi) +180ft 9:09 / mi
slept:8.0 shoes: Hoka Clifton 4

roads around home

Strength (mostly arms) 30:00 [2]

3 PM

Bike (MTB) 1:20:45 [3] 10.25 mi (7:53 / mi) +710ft 7:24 / mi
ahr:124 max:158 shoes: Juliana Furtada 27.5

From home - Deerslayer, Lower Burner, Fox Rocks, Homebrew, Lollygagger

Friday Jul 12, 2019 #

8 AM

Bike (MTB) 1:00:38 [3] 8.64 mi (7:01 / mi) +585ft 6:36 / mi
ahr:132 max:161 slept:8.0 shoes: Juliana Furtada 27.5

out and back from home - Deerlayer-Lower Burner-Fox Rocks CW

Yoga (Sun Sals) 15:00 [1]
shoes: Manduka Eko Rubber

5 PM

Hike/Walk (Carlton Trail) 1:25:00 [2] 3.3 mi (25:45 / mi) +250ft 24:02 / mi
ahr:100 shoes: Altra Lone Peak 4.0 gray

flagging end of ECTM course from finish to Jay Cooke swinging bridge

Run (Easy Run) 45:00 [3] 3.3 mi (13:38 / mi) +500ft 11:55 / mi
ahr:120 max:144 shoes: Altra Lone Peak 4.0 gray

jog back with a few stops to add ribbon

Thursday Jul 11, 2019 #

8 AM

Yoga (easy) 15:00 [0]
slept:7.5 shoes: Manduka Eko Rubber

tried sun salutations but hips too tight - just went with some easy stretching
may have run too much yesterday!
C • Congratulations... 2

Wednesday Jul 10, 2019 #

8 AM

Run (To Work) 58:01 [3] 6.42 mi (9:02 / mi) +177ft 8:48 / mi
ahr:140 slept:6.0 shoes: Altra Timp Blue

via Lincoln Park Drive
12 PM

Run (To Home) 2:08:03 [3] 10.23 mi (12:31 / mi) +1637ft 10:52 / mi
ahr:137 max:185

via SHT
felt way too good
sore feets last few miles though

Tuesday Jul 9, 2019 #

10 AM

Bike (Kona-Jake) 33:31 [3] 8.11 mi (4:08 / mi) +157ft 4:03 / mi
ahr:130 max:157 slept:8.0

To work via Skyline and 24th
2 PM

Bike (Kona-Jake) 42:14 [3] 7.75 mi (5:27 / mi) +741ft 5:00 / mi
ahr:140 max:173

Home from work via Highland - felt alright

Monday Jul 8, 2019 #

3 PM

Run (Regular Run) 58:52 [3] 6.06 mi (9:43 / mi) +300ft 9:17 / mi
ahr:128 max:145 rhr:40 slept:7.0 weight:107lbs shoes: Hoka Clifton 4

out and back Getchell - felt alright, followed by some lawn mowing and dirt moving

Sunday Jul 7, 2019 #

5 PM

Bike (MTB) 1:20:37 [3] 10.26 mi (7:51 / mi) +720ft 7:22 / mi
ahr:132 max:165 slept:8.0 shoes: Juliana Furtada 27.5

from home - Deerslayer-Lower Burner-Foxx Rocks-Lollygagger-Homebrew
actually pretty good

Thursday Jul 4, 2019 #

2 PM

Bike (Spirit Lake, ID) 51:31 [3] 4.89 mi (10:32 / mi) +550ft 9:31 / mi
ahr:127 max:166 slept:8.0 shoes: Juliana Furtada 27.5

Empire trails - kind of roughed in, some downed trees, still good to get out for somewhat formal exercise - Rudy and Ryan were out there too

Yoga (strolling) 37:00 [2] 1.65 mi (22:26 / mi) +280ft 19:19 / mi
ahr:107 shoes: Altra Timp Blue

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