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Training Log Archive: ljbean

In the 31 days ending Dec 31, 2019:

activity # timemileskm+ft
  Run33 34:09:54 194.17(10:33) 312.49(6:34) 13625
  Yoga17 7:41:00
  Bike5 5:46:21 42.81(8:05) 68.9(5:02) 3025
  Hike/Walk2 4:20:00 13.0(20:00) 20.92(12:26)
  Strength6 1:30:00
  Ski1 45:00 4.35(10:21) 7.0(6:26) 405
  Total48 54:12:15 254.33 409.3 17055
averages - sleep:6.8 rhr:43 weight:109.7lbs

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Tuesday Dec 31, 2019 #

8 AM

Run (trails!) 1:19:55 [3] 7.0 mi (11:25 / mi) +795ft 10:19 / mi
slept:7.0 shoes: Altra Lone Peak 4.0 gray

from home - Keenes and figure 8 with Lollygagger and snowmobile trail
1 PM

Bike (Mukluk) 1:29:38 [3] 10.35 mi (8:40 / mi) +800ft 8:04 / mi
ahr:128 max:164

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

Monday Dec 30, 2019 #

7 AM

Run (Regular Run) 33:02 [3] 3.09 mi (10:41 / mi) +150ft 10:13 / mi
ahr:123 rhr:40 slept:7.5 weight:111lbs shoes: Altra Timp Blue

Shelby-Getchell-MT - icy
5 PM

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

Sunday Dec 29, 2019 #

9 AM

Run (Regular Run) 39:03 [3] 4.05 mi (9:39 / mi) +255ft 9:06 / mi
ahr:147 slept:8.0 shoes: Altra Kings 1.5 blue

out and back Shelby-Getchell

Strength (mostly arms) 20:00 [2]

4 PM

Yoga (Ashtanga) 55:00 [2]
shoes: Manduka Eko Rubber

on my own

Saturday Dec 28, 2019 #

8 AM

Run (Regular Run) 43:27 [3] 4.13 mi (10:31 / mi) +390ft 9:39 / mi
slept:6.0 shoes: Altra Lone Peak 4.0 gray

out and back Keenes Park
11 AM

Bike (Mukluk) 1:11:40 [3] 8.36 mi (8:34 / mi) +700ft 7:57 / mi
ahr:130 max:161

from home - Piedmont - slightly better than last time
4 PM

Yoga (mini-Ashtanga) 35:00 [1]
shoes: Manduka Eko Rubber

through boat pose

Friday Dec 27, 2019 #

7 AM

Run (Brewer) 1:45:51 [3] 9.0 mi (11:46 / mi) +800ft 10:51 / mi
slept:7.0 shoes: Altra Lone Peak 4.0 gray

Keenes-Snomo-Lollygagger-Homebrew
2 PM

Bike (Mukluk) 58:26 [3] 10.65 mi (5:29 / mi) +435ft 5:17 / mi
ahr:130 max:166

out and back MT-Getchell-HTown-5 corners - nice and sunny

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

on my own

Thursday Dec 26, 2019 #

7 AM

Run (Regular Run) 40:44 [3] 4.06 mi (10:02 / mi) +235ft 9:31 / mi
slept:7.0 shoes: Altra Timp Blue

out and back Shelby-Getchell

Strength (mostly arms) 15:00 [2]

11 AM

Ski (Piedmont) 45:00 [3] 7.0 km (6:26 / km) +405ft 5:54 / km

at least I think I skiid this day - didn't gps it
4 PM

Run (Regular Run) 26:25 [3] 3.0 mi (8:48 / mi) +170ft 8:21 / mi
shoes: Brooks Launch 7

home loop in the new shoes

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

Wednesday Dec 25, 2019 #

8 AM

Run (Easy Run) 47:11 [3] 4.11 mi (11:29 / mi) +265ft 10:49 / mi
slept:6.0 shoes: Altra Kings 1.5 blue

Grand Rapids - MRT and Sylvan Point

Tuesday Dec 24, 2019 #

8 AM

Run (Regular Run) 52:23 [3] 4.79 mi (10:56 / mi) +440ft 10:04 / mi
shoes: Altra Kings 1.5 blue

Keenes Park
11 AM

Bike (Mukluk) 53:00 [3] 5.45 mi (9:43 / mi) +450ft 9:01 / mi
ahr:131 max:155

Rudy dropped me off at Piedmont - trails weren't awesome

Monday Dec 23, 2019 #

6 PM

Run (Regular Run) 1:15:32 [3] 6.6 mi (11:27 / mi) +650ft 10:28 / mi
ahr:126 max:186 shoes: Altra Lone Peak 4.0 gray

Christmas light run

Sunday Dec 22, 2019 #

7 AM

Run long (Orange Street) 3:00:58 [3] 18.2 mi (9:57 / mi) +1335ft 9:18 / mi
ahr:148 slept:8.0 shoes: Altra Kings 1.5 blue

mostly out and back via Skyline - detoured to Hutchinson lot on the way back - I think the water pipe got fixed on Orange

Saturday Dec 21, 2019 #

8 AM

Run (trails!) 1:44:59 [3] 8.29 mi (12:40 / mi) +820ft 11:35 / mi
ahr:144 slept:5.0 weight:109lbs shoes: Altra Lone Peak 4.0 gray

Keenes-snomo-Lollygagger-SHT Brewer - mostly OK, some soft spots - postholing a little stretch of SHT midway through Brewer before bailing to DT.
2 PM

Bike (Mukluk) 1:13:37 [3] 8.0 mi (9:12 / mi) +640ft 8:33 / mi
ahr:124 max:162

from home - Deerslayer (good) - Lower Burner (little rough) - Foxx Rocks (not great) - Lollygagger (not great to OK) - conditions not as great as I hoped

Friday Dec 20, 2019 #

7 AM

Run (Zapata, TX) 1:41:18 [3] 10.37 mi (9:46 / mi) +400ft 9:25 / mi
slept:8.0 shoes: Altra Timp Blue

Starting to like the Falcon Lake trails
Maybe last run in shorts for the year

Strength (mostly arms) 10:00 [2]

Yoga (Sun Sals) 10:00 [1]

Thursday Dec 19, 2019 #

5 AM

Run (Zapata, TX) 40:44 [3] 4.07 mi (10:00 / mi) +185ft 9:36 / mi
slept:5.0 shoes: Hoka Clifton 4

pavement

Wednesday Dec 18, 2019 #

5 AM

Run (Zapata, TX) 35:08 [3] 3.6 mi (9:46 / mi) +150ft 9:23 / mi
slept:7.0 shoes: Hoka Clifton 4

pavement
6 PM

Yoga (Sun Sals + easy) 25:00 [1]

Tuesday Dec 17, 2019 #

7 AM

Run (Zapata, TX) 1:07:45 [3] 7.18 mi (9:26 / mi) +270ft 9:07 / mi
ahr:148 max:172 slept:4.0 shoes: Altra Timp Blue

trail south of bridge

Strength (mostly arms) 15:00 [2]

4 PM

Run (Zapata, TX) 49:00 [3] 4.87 mi (10:04 / mi) +220ft 9:39 / mi
ahr:137 max:175 shoes: Altra Timp Blue

trails north of bridge - windy

Yoga (mini-Ashtanga) 25:00 [1]

Sunday Dec 15, 2019 #

7 AM

Run long (snomo trail) 2:39:57 [3] 14.12 mi (11:20 / mi) +1750ft 10:08 / mi
slept:7.0 shoes: Altra Lone Peak 4.0 gray

out and back from home - Okerstrom and snowmobile trail east to Piedmont and West to Lavaque. Had to bust out the hand warmers

Saturday Dec 14, 2019 #

Event: Chester Rim 5k
 
9 AM

Run warm up/down (warm up) 27:06 [3] 2.06 mi (13:09 / mi) +320ft 11:28 / mi
shoes: Altra Kings 1.5 blue

Chester Bowl

Run race (Chester Bowl 5k) 33:13 [5] 3.09 mi (10:45 / mi) +525ft 9:16 / mi
shoes: Altra Kings 1.5 blue

trails weren't perfect, but not too terrible either. Pushed hard - tired by the end - but managed 4th overall and 1st female in a pretty low-key race

Run warm up/down (cool down) 30:00 [3] 3.0 mi (10:00 / mi) +230ft 9:19 / mi
shoes: Altra Kings 1.5 blue

out and back on roads - half with Lisa as she ran home

Friday Dec 13, 2019 #

7 AM

Run (snomo trail) 1:04:00 [3] 5.0 mi (12:48 / mi) +580ft 11:32 / mi
ahr:150 rhr:46 slept:6.0 weight:109lbs shoes: Altra Lone Peak 4.0 gray

out and back from home - Okerstrom - Snowmobile Trail - not too terrible, just a little overdressed

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

Thursday Dec 12, 2019 #

Note
slept:5.0

travel day

Wednesday Dec 11, 2019 #

Hike/Walk (Zapata, TX) 2:00:00 [3] 6.0 mi (20:00 / mi)

6 miles at working according to the phone
5 AM

Run (Zapata, TX) 40:11 [3] 4.05 mi (9:55 / mi) +165ft 9:33 / mi
ahr:148 max:168 slept:7.0 shoes: Altra Kings 1.5 blue

out and back paved roads and paths

Tuesday Dec 10, 2019 #

5 AM

Run (Zapata, TX) 48:41 [3] 5.13 mi (9:29 / mi) +180ft 9:11 / mi
ahr:140 max:177 slept:5.0 shoes: Hoka Clifton 4

so windy
6 PM

Yoga (Sun Sals) 10:00 [1]

Monday Dec 9, 2019 #

5 AM

Run (Zapata, TX) 40:54 [3] 4.0 mi (10:14 / mi) +160ft 9:51 / mi
ahr:150 slept:7.0 shoes: Altra Kings 1.5 blue

tried a little Christmas light viewing through neighborhoods, but too many stray dogs!

Yoga (Sun Sals) 10:00 [1]

6 PM

Strength (mostly arms) 10:00 [2]

Sunday Dec 8, 2019 #

5 AM

Run (Zapata, TX) 30:08 [3] 3.09 mi (9:45 / mi) +120ft 9:24 / mi
slept:7.0 shoes: Hoka Clifton 4

pavement - felt good

Saturday Dec 7, 2019 #

6 AM

Run (Zapata, TX) 21:10 [3] 2.06 mi (10:17 / mi) +40ft 10:05 / mi
ahr:149 slept:7.0 shoes: Hoka Clifton 4

got out a few minutes earlier!

Yoga (Sun Sals) 10:00 [3]

Friday Dec 6, 2019 #

6 AM

Run (Zapata, TX) 22:01 [3] 2.05 mi (10:44 / mi) +60ft 10:27 / mi
slept:7.0 shoes: Hoka Clifton 4

better than nothing

Thursday Dec 5, 2019 #

7 AM

Run (Zapata, TX) 52:00 [3] 5.4 mi (9:38 / mi) +200ft 9:18 / mi
ahr:135 slept:8.0 shoes: Hoka Clifton 4

mostly paved roads

Run intervals 8:00 [4] 1.1 mi (7:16 / mi) +40ft 7:02 / mi
max:165 shoes: Hoka Clifton 4

8 x 1 minute hard tempo pace, 1 min rest, in middle of run

Yoga (Sun Sals) 14:00 [1]

3 PM

Run (Zapata, TX) 1:21:11 [3] 7.8 mi (10:24 / mi) +310ft 10:02 / mi
ahr:124 max:144 shoes: Altra Kings 1.5 blue

found some new trails on the other side of the 'lake'
long work days start tomorrow, should be plenty of walking though!

Wednesday Dec 4, 2019 #

7 AM

Run (Zapata, TX) 45:26 [3] 4.52 mi (10:03 / mi) +220ft 9:37 / mi
slept:8.5 shoes: Hoka Clifton 4

paved roads

Strength (mostly arms) 20:00 [2]

12 PM

Yoga (Ashtanga) 1:00:00 [1]

on my own
4 PM

Run (Zapata, TX) 1:02:32 [3] 5.62 mi (11:08 / mi) +270ft 10:39 / mi
ahr:134 max:169 shoes: Altra Kings 1.5 blue

trails - lots of inefficient out and backs, but good to get out - 80F!

Tuesday Dec 3, 2019 #

Hike/Walk (Zapata, TX) 2:20:00 [2] 7.0 mi (20:00 / mi)
slept:7.5

educated guess on time and distance - sandy roads/paths at work
4 PM

Run (Zapata, TX) 51:12 [3] 4.69 mi (10:55 / mi) +245ft 10:24 / mi
ahr:121 max:140 shoes: Altra Kings 1.5 blue

trails - didn't feel awesome

Yoga (Sun Sals + easy) 18:00 [1]

Monday Dec 2, 2019 #

7 AM

Run (Easy Run) 34:26 [3] 3.6 mi (9:34 / mi) +210ft 9:04 / mi
ahr:122 max:146 slept:8.0 shoes: Altra Timp Blue

Stebner-Shelby-Getchell-MT - little slick

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

Sunday Dec 1, 2019 #

12 PM

Run (Regular Run) 1:14:21 [3] 7.38 mi (10:04 / mi) +470ft 9:30 / mi
ahr:113 max:136 slept:8.0 shoes: Altra Lone Peak 4.0 gray

Stebner-Vinland-Lavaque-MT - felt frivolous recreating by so many people shoveling so hard

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

after a little shoveling

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