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Training Log Archive: ljbean

In the 31 days ending Jul 31, 2020:

activity # timemileskm+ft
  Run40 43:41:41 256.35(10:14) 412.55(6:21) 13121
  Bike5 6:00:22 55.54(6:29) 89.38(4:02) 2810
  Yoga14 4:55:00
  Strength9 2:30:00
  Hike/Walk3 1:56:00 6.4(18:07) 10.3(11:16)
  Total55 59:03:03 318.29 512.24 15931
  [1-5]55 57:56:03
averages - sleep:6.9 rhr:44 weight:111.7lbs

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Friday Jul 31, 2020 #

7 AM

Run (trails!) 1:08:08 [3] 6.28 mi (10:51 / mi) +479ft 10:07 / mi
ahr:172 max:186 rhr:39 slept:6.5 shoes: Altra Superiors

out and back from home - Lollygagger

Strength (mostly arms) 10:00 [2]

4 PM

Bike (MTB) 1:09:05 [3] 10.13 mi (6:49 / mi) +675ft 6:25 / mi
ahr:110 max:162 shoes: Juliana Furtada 27.5

out and back from home - DT through Brewer and Piedmont - felt awkward and tired

Thursday Jul 30, 2020 #

6 AM

Run (Ames, IA) 31:00 [3] 3.17 mi (9:47 / mi)
ahr:119 max:160 slept:6.0 shoes: Hoka Rincon

paved path
4 PM

Run (SHT) 1:40:49 [3] 8.0 mi (12:36 / mi) +1365ft 10:51 / mi
ahr:157 max:192 shoes: Altra Lone Peak 4.5 too

from field office to home sweet home after unloading rocks and equipment - trail along Lincoln Park Dr and SHT!!
C • Love that feeling... 2

Wednesday Jul 29, 2020 #

5 AM

Run (Cushing, OK) 40:54 [3] 4.09 mi (10:00 / mi)
ahr:120 max:151 slept:6.5 shoes: Altra Superior 3

Final Cushing run!!

Tuesday Jul 28, 2020 #

5 AM

Run (Cushing, OK) 31:36 [3] 3.44 mi (9:11 / mi)
ahr:145 max:165 slept:6.5 shoes: Hoka Rincon

rainy - made me hustle
C • Did you move there... 2
6 PM

Yoga (Sun Sals) 15:00 [1]

Monday Jul 27, 2020 #

5 AM

Run (Cushing, OK) 42:06 [3] 4.21 mi (10:00 / mi)
ahr:125 max:170 slept:6.0 shoes: Altra Superiors

neighborhood
3 PM

Strength (mostly arms) 30:00 [2]

Sunday Jul 26, 2020 #

7 AM

Run (Cushing, OK) 1:34:27 [3] 10.09 mi (9:22 / mi)
ahr:122 max:147 slept:6.5 shoes: Hoka Rincon

roads - sluggish to start but ended up OK
RSD 120
4 PM

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

on my own

Hike/Walk (brisk stroll) 50:00 [2] 3.0 mi (16:40 / mi)
ahr:86 max:129 shoes: Altra Superior 3

probably managed half gravel shoulders and alleys

Saturday Jul 25, 2020 #

5 AM

Run (Cushing, OK) 53:02 [3] 5.3 mi (10:00 / mi) +250ft 9:35 / mi
ahr:129 max:163 slept:6.0 shoes: Altra Superior 3

loop + neighborhood

Friday Jul 24, 2020 #

5 AM

Run (Cushing, OK) 39:53 [3] 4.08 mi (9:47 / mi) +100ft 9:33 / mi
ahr:127 max:170 slept:7.0 shoes: Altra Superior 3

the hood
5 PM

Run (Cushing, OK) 39:04 [3] 4.11 mi (9:30 / mi) +100ft 9:17 / mi
ahr:120 max:137 shoes: Hoka Rincon

more hood

Strength (mostly arms) 10:00 [2]

Yoga (Easy) 10:00 [0]

Thursday Jul 23, 2020 #

5 AM

Run (Cushing, OK) 42:51 [3] 4.31 mi (9:57 / mi) +150ft 9:38 / mi
ahr:115 max:142 slept:7.0 shoes: Hoka Rincon

loop

Wednesday Jul 22, 2020 #

5 AM

Run (Cushing, OK) 39:37 [3] 4.12 mi (9:37 / mi)
ahr:126 max:141 slept:7.0 shoes: Altra Superior 3

the regular neighborhood
RSD 116
5 PM

Yoga (Sun Sals + easy) 28:00 [1]

Tuesday Jul 21, 2020 #

6 AM

Run (Cushing, OK) 33:28 [3] 3.4 mi (9:51 / mi) +141ft 9:28 / mi
ahr:121 max:142 slept:7.0 shoes: Hoka Rincon

the regular neighborhood - a couple dog detours

Monday Jul 20, 2020 #

6 AM

Run (Cushing, OK) 34:45 [3] 3.73 mi (9:19 / mi) +100ft 9:05 / mi
ahr:121 max:138 slept:7.0 shoes: Hoka Rincon

North St - a little busier, probably avoid that one in the future
5 PM

Run (Cushing, OK) 43:04 [3] 4.58 mi (9:24 / mi) +255ft 8:56 / mi
ahr:134 max:170 shoes: Altra Superior 3

good loop - needed that after a frustrating Monday

Sunday Jul 19, 2020 #

7 AM

Run (Cushing, OK) 1:14:00 [3] 8.0 mi (9:15 / mi)
slept:7.5 shoes: Altra Superior 3

tired to find some shoulders, but still mostly pavement - not too shabby

Strength (mostly arms) 20:00 [2]

4 PM

Hike/Walk (strolling) 38:00 [2] 2.0 mi (19:00 / mi)
shoes: Hoka Rincon

Yoga (Easy) 10:00 [0]

Saturday Jul 18, 2020 #

7 AM

Run (Cushing, OK) 1:37:42 [3] 10.29 mi (9:30 / mi)
slept:7.5 shoes: Hoka Rincon

different neighborhoods and down town - quiet
tired legs
2 PM

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

on my own
5 PM

Hike/Walk (strolling) 28:00 [1] 1.4 mi (20:00 / mi)
shoes: Altra Superior 3

Friday Jul 17, 2020 #

7 AM

Run (Cushing, OK) 32:04 [3] 3.25 mi (9:52 / mi)
ahr:112 max:124 slept:6.5 shoes: Hoka Rincon

cut a little short for work stuff
RSD 111
4 PM

Run (Cushing, OK) 45:36 [3] 4.59 mi (9:56 / mi)
ahr:124 max:152 shoes: Altra Superior 3

over 95 today - not terrible (was moving pretty slow though...)

Yoga (Sun Sals) 15:00 [1]

Thursday Jul 16, 2020 #

6 AM

Run (Cushing, OK) 29:25 [3] 3.01 mi (9:46 / mi)
ahr:115 max:135 slept:6.5 shoes: Hoka Rincon

checked out some new roads - more industrial, fewer dogs
5 PM

Run (Cushing, OK) 43:42 [3] 4.45 mi (9:49 / mi)
ahr:136 max:165 shoes: Altra Superior 3

neighborhood roads - 90s!

Strength (mostly arms) 20:00 [2]

Yoga (Easy) 10:00 [0]

Wednesday Jul 15, 2020 #

6 AM

Run (Cushing, OK) 30:08 [3] 3.0 mi (10:03 / mi)
ahr:119 max:140 slept:6.5 shoes: Hoka Rincon

detour and shorten to avoid some dogs
6 PM

Yoga (Sun Sals) 15:00 [1]

Tuesday Jul 14, 2020 #

6 AM

Run (Cushing, OK) 41:45 [3] 4.09 mi (10:12 / mi)
ahr:118 max:138 slept:7.0 shoes: Altra Superior 3

roads
6 PM

Strength (mostly arms) 10:00 [2]

Yoga (Easy) 10:00 [0]

Monday Jul 13, 2020 #

8 AM

Run (Cameron, MO) 30:58 [3] 3.09 mi (10:01 / mi)
ahr:118 max:138 slept:8.5 shoes: Hoka Rincon

out and back on pavement and dirt

Run Streak Day 107
6 PM

Run (Cushing, OK) 20:57 [3] 2.13 mi (9:50 / mi)
ahr:125 max:149 shoes: Altra Superior 3

neighborhood roads - not bad for 92F, feeling confident I won't die when if gets over 100 this week.
C • 100 F 1

Yoga (Sun Sals) 10:00 [3]

Sunday Jul 12, 2020 #

7 AM

Run (trails!) 2:05:05 [3] 11.4 mi (10:58 / mi) +700ft 10:22 / mi
ahr:141 max:188 rhr:46 slept:6.5 weight:112.6lbs shoes: Altra Lone Peak 4.5 too

out and back from home - all Lollygagger and Homebrew

Saturday Jul 11, 2020 #

7 AM

Run (Easy Run) 50:03 [3] 5.09 mi (9:50 / mi) +300ft 9:19 / mi
ahr:126 max:174 slept:7.0 shoes: Hoka Rincon

roads around home
3 PM

Run (Regular Run) 59:10 [3] 6.2 mi (9:33 / mi)
ahr:115 max:173 shoes: Altra Superiors

To the field office to pick up my car - via Skyline-Lincoln Park Drive - feets a bit sore

Friday Jul 10, 2020 #

6 AM

Run long (roads and trails) 4:14:28 [3] 24.23 mi (10:30 / mi) +2500ft 9:34 / mi
ahr:141 max:188 rhr:43 slept:6.5 weight:113lbs shoes: Altra Lone Peak 4.5 too

Birthday Run! from home - down to DT SLRR to Spirit, then DWP to Skyline-Skyline to SLRR-Getchell and MT tacked on to get 39k.
20 oz water (I thought I was doing better...guess not), ~150 cal of homemade granola bar, 1 Clif mocha gel, 1 root beer barrel, 2 jaw breakers
C • Wow 3
C • birthday same as mine :) except i'm really old. 3
5 PM

Bike (Kona-Jake) 1:03:18 [3] 15.09 mi (4:12 / mi) +500ft 4:04 / mi
ahr:116 max:165

roads around home to get to 39 miles run + bike for the day - felt surprisingly good - loving the weather

Thursday Jul 9, 2020 #

7 AM

Run (Regular Run) 1:32:40 [3] 9.46 mi (9:48 / mi) +700ft 9:09 / mi
ahr:140 max:172 rhr:41 slept:7.5 shoes: Hoka Rincon

roads around home - sluggish to start but ended up being OK

Wednesday Jul 8, 2020 #

6 AM

Run (trails!) 1:58:45 [3] 10.81 mi (10:59 / mi) +1000ft 10:06 / mi
ahr:131 max:178 slept:7.0 shoes: Altra Superior 3

from home - out and back Lollygagger and Homebrew from top - tacked on Getchell-MT - felt better 2nd half
3 PM

Run (Regular Run) 49:50 [3] 5.22 mi (9:33 / mi) +350ft 8:59 / mi
ahr:115 max:133 slept:0.5 shoes: Altra King 2

out and back Stebner-Shelby-Getchell - some rain

Strength (mostly arms) 20:00 [2]

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

Tuesday Jul 7, 2020 #

6 AM

Run (SHT) 2:06:08 [3] 10.42 mi (12:06 / mi) +1100ft 11:00 / mi
rhr:46 slept:6.0 weight:112lbs shoes: Altra Lone Peak 4.5 too

out and back from home - all Brewer plus upper Keene - meh
4 PM

Bike (MTB) 54:58 [3] 7.96 mi (6:54 / mi) +700ft 6:22 / mi
ahr:116 max:142 shoes: Juliana Furtada 27.5

from home - Homebrew CCW - right knee definitely not liking the MTB

Monday Jul 6, 2020 #

6 AM

Run (Regular Run) 1:56:39 [3] 12.22 mi (9:33 / mi) +1200ft 8:44 / mi
ahr:152 max:188 slept:7.0 shoes: Brooks Launch 7

MT-Chambersberg-Hutch-Skyline-SLRR-Lavaque-Htown-Getchell-Shelby-Stebner
tired legs
100th day of run streak
5 PM

Run (Regular Run) 47:47 [3] 5.06 mi (9:27 / mi) +300ft 8:57 / mi
ahr:112 max:165 slept:0.5 shoes: Hoka Rincon

roads around home - first run in new shoes seems alright - hoping fresher shoes will help with the knees.

Strength (mostly arms) 20:00 [2]

Yoga (easy) 12:00 [0]
shoes: Manduka Eko Rubber

Sunday Jul 5, 2020 #

7 AM

Run (trails!) 2:02:31 [3] 11.34 mi (10:48 / mi) +700ft 10:12 / mi
ahr:132 max:170 slept:7.0 weight:110lbs shoes: Altra Superior 3

out and back from home - all of Lollygagger and Homebrew - sweaty - consumed ~12 oz. water
5 PM

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

through standing poses

Saturday Jul 4, 2020 #

7 AM

Run (Regular Run) 42:00 [3] 4.2 mi (10:00 / mi)
slept:7.0 shoes: Brooks Launch 7

same course as yesterday
2 PM

Bike (MTB) 1:21:00 [3] 9.4 mi (8:37 / mi)
ahr:121 max:156 shoes: Juliana Furtada 27.5

Tioga trails near Grand Rapids MN - wasn't riding very well, but cool trails.
Right knee still iffy - get twinges trail running too

Friday Jul 3, 2020 #

2 PM

Run (Regular Run) 39:51 [3] 4.2 mi (9:29 / mi) +100ft 9:17 / mi
ahr:128 max:147 slept:7.5 shoes: Brooks Launch 7

out and back to Pine Point after a morning of fishing with Rudy and his brother on Leech Lake

Thursday Jul 2, 2020 #

6 AM

Run (SHT) 1:23:58 [3] 7.59 mi (11:04 / mi) +530ft 10:23 / mi
slept:7.0 shoes: Altra Lone Peak 4.5 too

From home - Brewer Loop CW

Strength (mostly arms) 10:00 [2]

on the deck

Wednesday Jul 1, 2020 #

6 AM

Run (trails!) 1:51:45 [3] 10.1 mi (11:04 / mi) +700ft 10:23 / mi
ahr:163 max:189 rhr:46 slept:6.5 weight:111lbs shoes: Altra Lone Peak 4.5 too

out and back from home - Lollygagger-Homebrew - OK
5 PM

Bike (MTB) 1:32:01 [3] 12.96 mi (7:06 / mi) +935ft 6:39 / mi
ahr:115 max:147 slept:0.5 shoes: Juliana Furtada 27.5

from home - Lollygagger-Homebrew, then out and back DT-Lower Burner-Deerslayer - AOK
right knee a little tender - tight IT?

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