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Training Log Archive: ljbean

In the 31 days ending Mar 31, 2020:

activity # timemileskm+ft
  Run39 52:49:24 314.29(10:05) 505.8(6:16) 17141
  Bike6 7:51:00 85.7(5:30) 137.92(3:25) 4464
  Yoga16 7:03:00
  Strength8 2:00:00
  Hike/Walk1 27:00 1.5(18:00) 2.41(11:11)
  Total53 70:10:24 401.49 646.13 21605
  [1-5]53 69:50:24
averages - sleep:7.2 rhr:44 weight:112.7lbs

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Tuesday Mar 31, 2020 #

Note

314 run miles in March - has to be my biggest to date
C • "Excellent" 9
7 AM

Run (Regular Run) 1:58:49 [3] 12.65 mi (9:24 / mi) +650ft 8:57 / mi
slept:8.0 shoes: Altra Superiors

Stebner-Skyline-around Enger-back the way I came - saw Tiffany K and a few walkers out
4 PM

Bike (Kona-Jake) 1:02:42 [3] 14.14 mi (4:26 / mi) +550ft 4:17 / mi
ahr:122 max:159

around Htown - I missed my bicycle

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

Monday Mar 30, 2020 #

7 AM

Run (Regular Run) 1:30:34 [3] 9.87 mi (9:11 / mi) +660ft 8:38 / mi
ahr:160 rhr:41 slept:8.0 weight:111lbs shoes: Altra Lone Peak 4.5

Stebner-St. L.R.Rd.-Ugstad-Htown-Getchell-Shelby

Strength (mostly arms) 15:00 [2]

6 PM

Hike/Walk (strolling) 27:00 [2] 1.5 mi (18:00 / mi)
shoes: Altra Lone Peak 4.0 gray

around the smaller block with Rudy

Sunday Mar 29, 2020 #

6 PM

Run (Regular Run) 29:51 [3] 3.25 mi (9:11 / mi) +150ft 8:48 / mi
slept:6.0 shoes: Altra Lone Peak 4.5

After even more driving - didn't plan on exercise today, but glad I took a jog around the block with Rudy to loosen up

Saturday Mar 28, 2020 #

Note
slept:6.0

driving, driving, driving

Friday Mar 27, 2020 #

5 AM

Run (Zapata, TX) 58:41 [3] 6.07 mi (9:40 / mi)
ahr:126 max:160 slept:6.0 shoes: Brooks Launch 7

lmore pavement

Thursday Mar 26, 2020 #

5 AM

Run (Zapata, TX) 48:06 [3] 5.16 mi (9:19 / mi)
ahr:147 max:170 slept:6.5 shoes: Brooks Launch 7

good
5 PM

Run (Zapata, TX) 34:07 [3] 3.32 mi (10:17 / mi) +100ft 9:59 / mi
ahr:124 max:146 shoes: Altra Superiors

FLT - 104F!! Windy, but not a cooling breeze.

Yoga (Sun Sals) 15:00 [1]

Wednesday Mar 25, 2020 #

5 AM

Run (Zapata, TX) 50:49 [3] 5.13 mi (9:54 / mi)
ahr:123 max:149 slept:7.0 shoes: Brooks Launch 7

same 'ol

Tuesday Mar 24, 2020 #

5 AM

Run (Zapata, TX) 57:17 [3] 6.05 mi (9:28 / mi)
ahr:141 max:168 slept:7.0 shoes: Brooks Launch 7

paved paths and roads

Strength (mostly arms) 15:00 [2]

6 PM

Run (Zapata, TX) 40:33 [3] 4.0 mi (10:08 / mi) +200ft 9:41 / mi
ahr:118 max:135 shoes: Altra Superiors

FLT - 95F - ok

Monday Mar 23, 2020 #

6 AM

Run (Zapata, TX) 57:17 [3] 6.04 mi (9:29 / mi)
ahr:150 slept:6.5 shoes: Brooks Launch 7

paved paths and roads - didn't feel super-awesome - maybe because I actually ate prior to?

Sunday Mar 22, 2020 #

6 AM

Run (Zapata, TX) 36:46 [3] 4.02 mi (9:09 / mi)
slept:7.5 shoes: Brooks Launch 7

just copy yesterday

Strength (mostly arms) 10:00 [2]

5 PM

Yoga (mini-Ashtanga) 45:00 [1]

skipped vinyasas and a few poses

Saturday Mar 21, 2020 #

6 AM

Run (Zapata, TX) 36:43 [3] 4.0 mi (9:11 / mi)
ahr:121 max:139 slept:7.5 shoes: Brooks Launch 7

60F and light rain - had to run faster to stay warm
6 PM

Yoga (mini-Ashtanga) 30:00 [1]

through standing poses

Friday Mar 20, 2020 #

6 AM

Run (Zapata, TX) 41:30 [3] 4.04 mi (10:16 / mi)
ahr:118 max:134 slept:8.0 shoes: Brooks Launch 7

pavement - OK

Strength (mostly arms) 20:00 [2]

Yoga (Sun Sals) 13:00 [1]

Thursday Mar 19, 2020 #

6 AM

Run (Zapata, TX) 52:27 [3] 5.1 mi (10:17 / mi)
slept:7.5 shoes: Brooks Launch 7

paved paths, slowly getting up and out earlier
3 PM

Run (Zapata, TX) 1:22:47 [3] 8.04 mi (10:18 / mi) +200ft 10:04 / mi
ahr:133 max:152 shoes: Altra Superiors

FLT - OK for about an hour, then feeling the heat. 95F

Nice to have an unexpected short work day to run more, but just longer til I get home - and my legs might need a break

Yoga (easy) 10:00 [0]

and some calf massage

Wednesday Mar 18, 2020 #

6 AM

Run (Zapata, TX) 42:09 [3] 4.08 mi (10:20 / mi)
ahr:134 max:174 slept:7.5 shoes: Brooks Launch 7

pavement
6 PM

Strength (mostly arms) 10:00 [2]

better than nothing

Yoga (Sun Sals) 15:00 [1]

Tuesday Mar 17, 2020 #

6 AM

Run (Zapata, TX) 37:39 [3] 3.56 mi (10:35 / mi)
ahr:124 max:161 slept:7.5 shoes: Brooks Launch 7

paved paths and roads

6 PM

Run (Zapata, TX) 40:18 [3] 3.69 mi (10:55 / mi) +150ft 10:31 / mi
ahr:113 max:154 shoes: Altra Superiors

FLT - tired les

Monday Mar 16, 2020 #

8 AM

Run (Zapata, TX) 55:16 [3] 5.38 mi (10:16 / mi) +200ft 9:55 / mi
ahr:127 max:160 slept:9.0 shoes: Altra Superiors

FLT - little drizzly

Strength (mostly arms) 10:00 [1]

6 PM

Run (Zapata, TX) 47:21 [3] 4.33 mi (10:56 / mi) +200ft 10:29 / mi
ahr:119 shoes: Altra Superiors

FLT - 90F, but cloudy

Yoga (Sun Sals) 10:00 [1]

Sunday Mar 15, 2020 #

6 PM

Run (Zapata, TX) 56:19 [3] 5.34 mi (10:33 / mi) +200ft 10:11 / mi
ahr:122 max:149 slept:5.5 shoes: Altra Superiors

Falcon Lake trails - not too bad after a big day of sitting

Saturday Mar 14, 2020 #

8 AM

Run long (roads and trails) 3:51:28 [3] 21.57 mi (10:44 / mi) +1710ft 9:59 / mi
rhr:45 slept:7.5 weight:112lbs shoes: Altra Lone Peak 4.5

trails in Keene's, Brewer, Piedmont - kind of rough - then Hutch-Skyline out and back and a few more miles tacked on in HTown - lots of funny leg twinges final hour, but nothing consistent.
5 PM

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

through standing poses

Friday Mar 13, 2020 #

7 AM

Run (Regular Run) 1:41:21 [3] 11.11 mi (9:07 / mi) +890ft 8:29 / mi
rhr:39 slept:7.5 shoes: Altra Superiors

mostly dirt shoulders - Steb-Getch-St. Loius RR - Ugstad-HTown-extra on Getchell - feeling better than I should
4 PM

Bike (Kona-Jake) 1:07:08 [3] 14.14 mi (4:45 / mi) +550ft 4:35 / mi
ahr:113 max:156

windy

Strength (mostly arms) 15:00 [2]

Thursday Mar 12, 2020 #

8 AM

Run (To Work) 1:33:27 [3] 9.15 mi (10:13 / mi) +554ft 9:40 / mi
rhr:44 slept:7.5 weight:113lbs shoes: Altra Lone Peak 4.5

To work via Steb-Getchel-Snomo through Brewer and Pieds-Hutch-Lincoln Park Dr-Lakewalk - tacked on going around the DECC - just a little freezy rain
3 PM

Run (Home from Work) 1:48:06 [3] 10.9 mi (9:55 / mi) +1050ft 9:05 / mi
shoes: Altra Lone Peak 4.5

Lakewalk-Lincoln Pk Dr-Skyline-Stebner-Getchell-Thompson-Lavaque-MT-Getch-Shelby-home - sleety

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

Wednesday Mar 11, 2020 #

7 AM

Run (Regular Run) 1:50:01 [3] 11.5 mi (9:34 / mi) +705ft 9:03 / mi
rhr:40 slept:7.5 shoes: Altra Superiors

generally Steber-St L.R.Rd.-MT-Ugstad-HTown-Getchell - some little side roads, detours mixed in
C • Miles. 7
5 PM

Bike (Kona-Jake) 1:15:51 [3] 17.16 mi (4:25 / mi) +709ft 4:15 / mi
ahr:113 max:162

Proctor and Hermantown roads - I do like riding my bike

Tuesday Mar 10, 2020 #

7 AM

Run (To Work) 1:26:57 [3] 8.23 mi (10:34 / mi) +587ft 9:54 / mi
ahr:145 rhr:41 slept:7.0 weight:114lbs shoes: Altra Lone Peak 4.5

Snomo through Brewer and Pied-Skyline-Lincoln Park Drive-Lakewalk
4 PM

Run (Home from Work) 1:25:35 [3] 8.19 mi (10:27 / mi) +1000ft 9:22 / mi
shoes: Altra Lone Peak 4.5

Lakewalk-Glen Pl-11th-Skyline-Stebner
getting greedy

Strength (mostly arms) 25:00 [2]

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

Monday Mar 9, 2020 #

7 AM

Run (Regular Run) 1:06:01 [3] 6.14 mi (10:45 / mi) +600ft 9:50 / mi
slept:7.5 shoes: Altra King 2

Keenes park - some of the trails solid, others not so much
3 PM

Run (Lakewalk) 1:11:46 [3] 8.02 mi (8:57 / mi) +300ft 8:39 / mi
shoes: Brooks Launch 7

out and backs from work - not bad, arches a little tender

Sunday Mar 8, 2020 #

8 AM

Run (Regular Run) 1:41:35 [3] 10.48 mi (9:42 / mi) +840ft 9:01 / mi
rhr:42 slept:7.5 shoes: Altra Superiors

MT - by Piedmont - Skyline - St. LR Rd - LaVaque - Thompson - Shelby - Stebner - mostly shoulders - felt AOK for my first 100-mile training week!
C • And a colorful... 2
4 PM

Bike (Kona-Jake) 59:36 [3] 14.15 mi (4:13 / mi) +600ft 4:03 / mi
ahr:118

lovely afternoon

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

Saturday Mar 7, 2020 #

7 AM

Run long (trails!) 4:45:19 [3] 25.0 mi (11:25 / mi) +2475ft 10:26 / mi
slept:7.5 shoes: Altra Lone Peak 4.5

Blissful morning on Brewer and Piedmont trails - they held up better than I hoped!
5 PM

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

skipped intermediate vinyasas

Friday Mar 6, 2020 #

6 AM

Run (Regular Run) 1:29:17 [3] 9.87 mi (9:03 / mi) +650ft 8:31 / mi
rhr:45 slept:7.0 weight:113lbs shoes: Altra Superiors

Steb-Snomo-St LRR-LaVaque-MT-Ugstad-Htown-Getchell-MT-Steb - a little underdressed, so ready for Spring
3 PM

Bike (Mukluk) 1:24:19 [3] 9.95 mi (8:28 / mi) +750ft 7:55 / mi
ahr:116 max:156

Brewer and Pieds - a little slower going with fresh snow, but still mostly rideable!
5 PM

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

Thursday Mar 5, 2020 #

5 AM

Run (Bloomington) 2:01:49 [3] 12.14 mi (10:02 / mi) +525ft 9:38 / mi
rhr:50 slept:7.0 shoes: Brooks Launch 7

out and back 9-mile and Bredesen

Wednesday Mar 4, 2020 #

8 AM

Run long (Bloomington) 3:05:06 [3] 18.6 mi (9:57 / mi) +800ft 9:34 / mi
rhr:50 slept:8.0 shoes: Altra Lone Peak 4.5

Out on Nine-Mile Creek trail - hit end ~6.5 miles in, added loops in Walnut Ridge and Bredesen Parks on the way back. Didn't feel too awesome earlier on - right hamstring a little angry early, then left knee getting sore in the middle - final 5 miles actually not bad.

Tuesday Mar 3, 2020 #

12 PM

Run (Bloomington) 2:08:02 [3] 11.14 mi (11:30 / mi) +525ft 11:00 / mi
slept:7.0 shoes: Altra Superiors

After a long morning of sitting - MN Valley trail - twisty and muddy ~7 miles slower, then ~4 miles on paved path, more like 10min/mi - hangry

Monday Mar 2, 2020 #

7 AM

Run (Regular Run) 1:24:31 [3] 8.0 mi (10:34 / mi) +720ft 9:44 / mi
ahr:150 rhr:47 slept:7.5 shoes: Altra Lone Peak 4.5

out and back on Homebrew via Keenes snomo - a few chewed up sections but overall still in good shape
12 PM

Run (Lakewalk) 53:41 [3] 5.69 mi (9:26 / mi) +200ft 9:08 / mi
ahr:150 shoes: Brooks Launch 7

out and back from work - saw the Lykins out there - arches a bit tender the last two miles.
5 PM

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

DVD - skipped most intermediate vinyasas - right hamstring/hip pretty snug

Sunday Mar 1, 2020 #

7 AM

Bike (Mukluk) 2:01:24 [3] 16.16 mi (7:31 / mi) +1305ft 6:59 / mi
ahr:119 max:169 rhr:45 slept:7.0 weight:113lbs

from home - snomo trail off Stebner-Lollygagger-Homebrew-DT-Upper Burner-Scarface-Deerslayer-Lower Burner-Foxx Rocks-DT-Homebrew-Lollygagger-snomo trail - had to get in one more ride before warm afternoon.

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

1 PM

Run (Regular Run) 50:03 [3] 5.44 mi (9:12 / mi) +300ft 8:45 / mi
ahr:146 shoes: Altra King 2

new shoes - stiff at first, overall seem OK - soft shoulders and roads around home.

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