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Training Log Archive: ljbean

In the 31 days ending Jan 31, 2022:

activity # timemileskm+ft
  Run31 36:08:14 214.13(10:08) 344.61(6:18) 13066
  Yoga23 11:34:00
  Bike6 9:12:30 59.51(9:17) 95.77(5:46) 4535
  Strength12 5:40:00
  Hike/Walk1 52:12 3.07(17:00) 4.94(10:34) 200
  Total64 63:26:56 276.71 445.32 17801
  [1-5]61 62:46:56
averages - sleep:7.6 rhr:46 weight:118.6lbs

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Monday Jan 31, 2022 #

7 AM

Run (Easy Run) 43:31 [3] 4.19 mi (10:23 / mi) +266ft 9:48 / mi
ahr:137 max:160 rhr:45 slept:6.5 shoes: Altra Lone Peak 4.5 again

roads around home

Strength (Core) 15:00 [2]

2 PM

Bike (Mukluk) 59:26 [3] 7.92 mi (7:30 / mi) +500ft 7:05 / mi
ahr:126 max:157

from home - Homebrew CW - good
5 PM

Yoga (Running-Legs) 20:00 [1]
shoes: Manduka Eko Rubber

Sunday Jan 30, 2022 #

7 AM

Run long (trails!) 2:25:35 [3] 13.0 mi (11:12 / mi) +1200ft 10:18 / mi
ahr:135 max:160 rhr:45 slept:7.0 shoes: Altra Lone Peak 5 Rose

from home - out and back Lollygagger and Homebrew, plus a little on SHT, back on the Keene snomo. trail. Didn't dress quite right, so a bit cold, but sun helped. Only ~12 oz water - really have to work on that! 1 pack of Skratch chews and one gu.
3 PM

Bike (Mukluk) 1:34:07 [3] 10.96 mi (8:35 / mi) +935ft 7:57 / mi
ahr:133 max:156 slept:0.5

from home - Lollygagger lollipop stick for loop in Piedmont: Upper Burner-Scarface-Deer Slayer - Lower Burner - Foxx Rocks

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

Saturday Jan 29, 2022 #

8 AM

Run (Easy Run) 46:52 [3] 4.75 mi (9:52 / mi) +245ft 9:24 / mi
ahr:143 max:163 rhr:40 slept:8.0 weight:118lbs shoes: Altra Lone Peak 4.5 again

roads around home

Strength 30:00 [2]

3 PM

Bike (Mukluk) 1:33:53 [3] 11.23 mi (8:22 / mi) +830ft 7:49 / mi
ahr:135 max:172

out and back from home - Lollygagger and Homebrew - Fantastic
6 PM

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

Friday Jan 28, 2022 #

4 PM

Run (Regular Run) 1:03:06 [3] 6.2 mi (10:11 / mi) +866ft 8:59 / mi
ahr:141 max:170 slept:6.0 shoes: Altra Superior 4.5 blue

to home after dropping off work truck via Lincoln Park Dr - Skyline- Getch-Steb ... also after 9 hr drive - not terrible
6 PM

Yoga (Running-Hips) 20:00 [1]
shoes: Manduka Eko Rubber

Thursday Jan 27, 2022 #

6 AM

Yoga (Sun Sals) 10:00 [1]
slept:7.5

Wednesday Jan 26, 2022 #

4 PM

Run warm up/down (O'Fallon, MO) 1:01:55 [3] 6.55 mi (9:27 / mi) +1000ft 8:16 / mi
ahr:150 slept:7.5 shoes: Hoka Bondi 7

~3 mi w/u, almost 3 c/d - sidewalks - plus rest between intervals

Run intervals 12:00 [5] 1.85 mi (6:29 / mi)
max:177 shoes: Hoka Bondi 7

4 x 3 minutes - paved bike path, except second one was non-technical single track - was hard

Tuesday Jan 25, 2022 #

6 PM

Run (Boonville, MO) 41:15 [3] 4.22 mi (9:47 / mi) +230ft 9:18 / mi
ahr:120 max:150 slept:7.5 shoes: Hoka Bondi 7

a few on the Katy Trail

Monday Jan 24, 2022 #

6 PM

Yoga (easy) 10:00 [0]
rhr:45 slept:7.0

just a little stretch after a loooong drive to Beatrice, NE
C • Homestead Nat. Historical Park 4

Sunday Jan 23, 2022 #

8 AM

Strength 40:00 [2]
rhr:49 slept:7.0 weight:119lbs

3 PM

Run (Easy Run) 1:00:08 [3] 6.06 mi (9:55 / mi)
ahr:140 max:158 shoes: Altra Lone Peak 4.5 again

out and back Stebner-Shelby-Getchell - good
5 PM

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

Saturday Jan 22, 2022 #

8 AM

Run long 2:09:04 [3] 13.22 mi (9:46 / mi)
ahr:143 max:165 rhr:52 slept:8.5 shoes: Altra Lone Peak 5 Rose

plowed roads through Piedmont - Skyline - SLRR - Lavaque - HTown - Getchell - Anderson - Reinke - HTown - Getchell - MT. Certainly getting my fill of winter.
5 PM

Yoga (mini-Ashtanga) 45:00 [1]
shoes: Manduka Eko Rubber

through boat pose

Friday Jan 21, 2022 #

8 AM

Yoga (Running-Legs) 1:00:00 [1]
rhr:48 slept:8.0 shoes: Manduka Eko Rubber

3 PM

Run warm up/down 1:11:35 [3] 7.5 mi (9:33 / mi) +350ft 9:08 / mi
ahr:145 shoes: Altra Superior 4.5 blue

3 miles each w/u and c/d on MT-Getchell-Anderson, 3 min. rest after each interval

Run intervals 15:00 [5] 2.1 mi (7:09 / mi) +170ft 6:38 / mi
max:172 shoes: Altra Superior 4.5 blue

5 x 3 min. hard on the Boulder Trail - a little snow but not too slick - Did 3rd and 4th up hill (~70 ft climb in first minute) pace up in the 7 min/mi - other 3 were more like 6:30s/40s - Kind of sore/tight before, so happy it didn't go terribly!

Thursday Jan 20, 2022 #

8 AM

Strength 40:00 [2]
rhr:50 slept:8.0

2 PM

Run (trails!) 1:07:52 [3] 6.0 mi (11:19 / mi) +512ft 10:28 / mi
ahr:131 max:161 shoes: Altra Lone Peak 4.5 again

Keene snomo (not as much traffic as expected) - out and back some of Lollygagger (groomed and decent shape) - back on Stebner
6 PM

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

Wednesday Jan 19, 2022 #

Strength (shoveling) 1:00:00 [2]

a few sessions during the day
8 AM

Run (Easy Run) 38:09 [3] 3.72 mi (10:15 / mi) +235ft 9:41 / mi
ahr:135 max:153 rhr:45 slept:8.0 shoes: Altra Lone Peak 4.5 again

neighborhood
5 PM

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

6 PM

Run (Regular Run) 59:18 [3] 6.0 mi (9:53 / mi) +200ft 9:35 / mi
ahr:145 max:159 shoes: Altra Lone Peak 5 Rose

Lakewalk with Sam, Shaun, Marcus - Clay in the stroller

Tuesday Jan 18, 2022 #

8 AM

Run (Easy Run) 1:00:11 [3] 5.58 mi (10:47 / mi) +275ft 10:18 / mi
ahr:136 max:152 slept:7.5 shoes: Altra Lone Peak 5 Rose

Steb-MT-Getchell to MG RD and back to Shelby-Steb
Some easy shoveling before and after
2 PM

Run (Regular Run) 54:35 [3] 5.58 mi (9:47 / mi) +275ft 9:21 / mi
ahr:140 max:159 shoes: Altra Superior 4.5 blue

reverse the morning run

Strength (Core) 10:00 [2]

Monday Jan 17, 2022 #

5 PM

Run (Easy Run) 45:14 [3] 4.2 mi (10:46 / mi) +250ft 10:12 / mi
ahr:139 max:152 slept:7.5 shoes: Altra Lone Peak 4.5 again

roads around home

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

Sunday Jan 16, 2022 #

8 AM

Run long (trails!) 2:17:44 [3] 12.0 mi (11:29 / mi) +1070ft 10:35 / mi
ahr:134 max:156 rhr:50 slept:7.5 weight:120lbs shoes: Altra Lone Peak 5 Rose

from home - Keene Snomo-Lollygagger-Homebrew out and back, back home on Stebner
~14 oz water, 1/2 clif bar, 1 hard candy
Pretty good - ankles a little iffy second half
2 PM

Bike (Mukluk) 1:35:04 [3] 10.23 mi (9:18 / mi) +680ft 8:45 / mi
ahr:129 max:152

from home - out and back Stebner-upper Lollygagger-Homebrew - not perfect trail conditions, but pretty good - fresh fluffy snow made it a bit more slippery
5 PM

Yoga (Cycling-Balance) 20:00 [1]
shoes: Manduka Eko Rubber

Saturday Jan 15, 2022 #

10 AM

Run warm up/down 1:07:41 [3] 6.8 mi (9:57 / mi) +300ft 9:33 / mi
ahr:145 slept:8.0 shoes: Altra Superior 4.5 blue

3 mi w/u (Stebner-Shelby-Thompson-LaVaque-MT), rest between intervals, 2.5 mi c/d (Getchell-MT)

Run intervals 15:00 [5] 2.2 mi (6:49 / mi) +150ft 6:24 / mi
max:180 shoes: Altra Superior 4.5 blue

very similar to Thursday
1 min, 2, min, 4 x 3 min hard, equal rest - a little extra rest before final interval to get through intersection
Ugstad-Maple Grove Road - not great footing, but nothing too slow/icy
5 PM

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

Friday Jan 14, 2022 #

8 AM

Run (trails!) 1:05:08 [3] 5.35 mi (12:10 / mi) +565ft 11:04 / mi
ahr:133 max:158 rhr:45 slept:7.5 shoes: Altra Lone Peak 4.5 again

out and back Keene snomo plus Pied. trail to Homebrew crossing

Strength (Core) 10:00 [2]

2 PM

Bike (Mukluk) 1:45:00 [3] 10.81 mi (9:43 / mi) +950ft 8:58 / mi
ahr:120 max:150

from home - Lolly-Lower Burner-Deer Slayer-Scarface-Upper Burner-LB-Lolly-Keene snomo
tired toward the end, but worth it to cut out 1.5 miles of road!
6 PM

Yoga warm up/down (easy) 20:00 [0]
shoes: Manduka Eko Rubber

Thursday Jan 13, 2022 #

8 AM

Run warm up/down 1:07:39 [3] 6.8 mi (9:57 / mi) +300ft 9:33 / mi
ahr:145 rhr:45 slept:7.5 shoes: Altra Lone Peak 5 Rose

3 mi w/u (Stebner-Shelby-Thompson-LaVaque-MT), rest between intervals, 2.5 mi c/d (Getchell-MT)

Run intervals 15:00 [5] 2.2 mi (6:49 / mi) +150ft 6:24 / mi
max:180 shoes: Altra Lone Peak 5 Rose

5 x 3 min hard, equal rest - a little extra rest before final interval to get through intersection
Ugstad-Maple Grove Road - mostly wet roads, few snowy/slick spots when moving over for cars
4 PM

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

on my own

Wednesday Jan 12, 2022 #

8 AM

Run (trails!) 1:33:56 [3] 7.86 mi (11:57 / mi) +812ft 10:53 / mi
ahr:132 max:151 rhr:44 slept:7.5 shoes: Altra Lone Peak 5 Rose

from home - out and back Keene snomo and Lollygagger - some soft spots, but not terrible
2 PM

Bike (Mukluk) 1:45:00 [3] 8.36 mi (12:34 / mi) +640ft 11:43 / mi
ahr:115 max:159

from home - Lollygagger - Homebrew CW - Keene snomo
Homebrew needs more use, lots of soft footprinty stretches - probably a good mile or more hike-a-bike in there. Nice to finally bike though!
Took ~10 min. off for adjusting tire pressure and chatting with another rider
5 PM

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

Tuesday Jan 11, 2022 #

8 AM

Run (Easy Run) 33:56 [3] 3.3 mi (10:17 / mi) +215ft 9:41 / mi
ahr:138 max:153 rhr:45 slept:8.0 shoes: Altra Lone Peak 4.5 again

around the neighborhood
3 PM

Run warm up/down 1:01:51 [3] 6.48 mi (9:33 / mi) +300ft 9:09 / mi
ahr:150 shoes: Altra Superior 4.5 blue

~3 mi w/u, jog between intervals, 2+ mi c/d

Run intervals 15:00 [5] 2.25 mi (6:40 / mi) +150ft 6:16 / mi
max:180 shoes: Altra Superior 4.5 blue

5 x 3 min hard, 3 min rest on Boulder Trail - some snowy/slick spots but not bad at all - pretty steady under 6:30/mi pace except uphills - a few spikes below 6 on downs!
6 PM

Yoga (Sun Sals) 17:00 [1]
shoes: Manduka Eko Rubber

Monday Jan 10, 2022 #

Note
(rest day)

2 hr thai yoga

Sunday Jan 9, 2022 #

8 AM

Strength 40:00 [2]
rhr:45 slept:7.0

1 PM

Run (Longish) 1:41:13 [3] 10.13 mi (9:59 / mi) +669ft 9:24 / mi
ahr:137 max:165 shoes: Altra Lone Peak 5 Rose

mostly clear roads including Steb-SLRR-Lavaque-MT-Ugstad-Htown-Getchell
4 PM

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

Saturday Jan 8, 2022 #

9 AM

Run warm up/down 1:05:47 [3] 6.26 mi (10:31 / mi) +300ft 10:03 / mi
ahr:145 rhr:45 slept:8.0 weight:119lbs shoes: Altra Lone Peak 5 Rose

~2 mi w/u, 3 mi c/d, rest between intervals

Run intervals 18:00 [5] 2.6 mi (6:55 / mi) +150ft 6:34 / mi
max:175 shoes: Altra Lone Peak 5 Rose

Boulder Trail - ~2 min hard, 5 x 3 min hard, ~1 min hard - equal rest after each - better than I thought with footing and cold (did keep balaclava over nose and mouth for most) - topped out at 6:13 pace in final interval
4 PM

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

on my own

Friday Jan 7, 2022 #

8 AM

Yoga (mini-Ashtanga) 42:00 [1]
slept:8.0 shoes: Manduka Eko Rubber

through boat pose
2 PM

Run (Easy Run) 56:21 [3] 5.53 mi (10:11 / mi) +255ft 9:46 / mi
ahr:140 max:158 shoes: Altra Superior 4.5 blue

checked out a bit of the Boulder Trail - fairly clear

Strength (Core) 15:00 [2]

Thursday Jan 6, 2022 #

8 AM

Strength 30:00 [2]
slept:8.0

2 PM

Run (Easy Run) 45:48 [3] 4.49 mi (10:12 / mi) +243ft 9:42 / mi
ahr:140 max:154 shoes: Altra Lone Peak 4.5 again

MT, Okerstrom, paved path to Keene - icy spots

Yoga (mini-Ashtanga) 33:00 [1]
shoes: Manduka Eko Rubber

through standing poses

Wednesday Jan 5, 2022 #

10 AM

Strength (shoveling) 45:00 [1]

12 PM

Run (Regular Run) 1:10:35 [3] 6.53 mi (10:49 / mi) +395ft 10:13 / mi
ahr:136 max:152 rhr:44 slept:9.0 weight:117lbs shoes: Altra Lone Peak 5 Rose

around the neighborhood - wind a bit brutal!
5 PM

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

Tuesday Jan 4, 2022 #

7 AM

Run warm up/down (Austin, TX) 1:01:00 [3] 6.25 mi (9:46 / mi) +180ft 9:30 / mi
ahr:145 slept:7.0 shoes: Hoka Bondi 7

3 mi. w/u, rest between intervals, ~20 min. c/d
includes to/from MMSM

Run intervals (Austin, TX) 12:00 [5] 1.77 mi (6:47 / mi) +100ft 6:26 / mi
max:178 shoes: Hoka Bondi 7

4 x 3 min hard with 3 min rest - on broken pavement of MMSM main loop. A bit of an estimate, just counted steps/breaths for time (watch checks before/after and I was pretty close!) - felt better than expected - snuck under 6 min/mi pace at start of final interval (little downhill assist!) might be the last I see of above freezing for a while (mid-30s F)!

Monday Jan 3, 2022 #

8 AM

Run (Austin, TX) 44:19 [3] 4.38 mi (10:07 / mi) +189ft 9:43 / mi
ahr:142 max:166 slept:7.5 shoes: Altra Superior 5

easy run MMRM trails
C • Nagaunee! 2

Strength 5:00 [2]

2 PM

Hike/Walk (Austin, TX) 52:12 [2] 3.07 mi (17:00 / mi) +200ft 16:01 / mi
ahr:125 max:144 shoes: Hoka Bondi 7

mostly sidewalks

Sunday Jan 2, 2022 #

11 AM

Run (Austin, TX) 1:02:27 [3] 6.21 mi (10:03 / mi) +325ft 9:35 / mi
ahr:144 max:162 slept:7.5 shoes: Altra Superior 5

some sidewalk to and from Mary Moore Searight Metropolitan Park Trails - not terrible

Saturday Jan 1, 2022 #

7 AM

Run (Huntsville, TX) 42:29 [3] 4.02 mi (10:34 / mi) +174ft 10:09 / mi
ahr:129 max:145 slept:7.0 shoes: Hoka Bondi 7

easy run on forest service roads

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