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Training Log Archive: ljbean

In the 7 days ending Feb 10, 2013:

activity # timemileskm+ft
  Run6 6:47:46 43.37(9:24) 69.8(5:51)
  Ski3 4:57:10 21.04(14:07) 33.86(8:47)
  Bike4 3:21:53 30.21(6:41) 48.62(4:09)
  Yoga4 2:55:00
  Strength2 41:00
  Total19 18:42:49 94.62 152.28
averages - sleep:7.4 rhr:42 weight:114.7lbs

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MoTuWeThFrSaSu

Sunday Feb 10, 2013 #

9 AM

Run (Sunday Group Run) 1:52:19 [3] 11.93 mi (9:25 / mi)
slept:8.5 shoes: Mizuno Wave Precision 12

About half Woodland roads, half Hartley trails - Jarrow, Jess, Kathi, and Morgan - nice run with about 1 mile of speediness in Hartley (7:46) - no acute pains! feeling a little sluggish though...
4 PM

Bike warm up/down (Raleigh-Rollers) 30:00 [3] 8.6 mi (3:29 / mi)
ahr:135 max:145 weight:114lbs

5 PM

Strength (Random Strength) 25:00 [3]
ahr:96 max:147

6 PM

Yoga warm up/down (Running-Shoulders) 45:00 [2]

Saturday Feb 9, 2013 #

7 AM

Run (Longish Run) 1:51:52 [3] 12.78 mi (8:45 / mi)
slept:7.0 shoes: Nike Pegasus

Orange Street Loop - decent run. Tailbone area a little snug early on, but no other issues
12 PM

Ski (Jay Cooke) 1:41:15 [2] 7.67 mi (13:12 / mi)

Easy ski with Kathi and Molly - trails in awesome shape - we were kinda putsy, but good time! Right knee noticeable up hills
3 PM

Bike (Mukluk) 1:09:00 [3] 6.9 mi (10:00 / mi)

Soft snowmobile trails - too much bike pushing (noticed tender right knee pushing bike up hills)
5 PM

Yoga warm up/down (Running-Twists) 20:00 [2]

Friday Feb 8, 2013 #

8 AM

Run warm up/down (Snowy Road Run) 29:02 [3] 2.99 mi (9:43 / mi)
slept:8.0 shoes: Brooks Pure Grit

Home Loop. Left arch a little angry
9 AM

Yoga warm up/down (hips) 20:00 [1]

11 AM

Ski (Magney) 2:11:42 [3] 8.19 mi (16:05 / mi)

Breaking trail with Rudy - a few stops - fun time
3 PM

Bike (Mukluk) 1:12:53 [3] 6.91 mi (10:33 / mi)

Snow biking with Rudy - snowmobile trails over to Piedmont, pretty soft - nice day though

Thursday Feb 7, 2013 #

6 AM

Run (Snowy Road Run) 50:33 [3] 5.1 mi (9:55 / mi)
slept:6.5 shoes: Brooks Cascadias

Getchell Road

Wednesday Feb 6, 2013 #

6 AM

Bike warm up/down (Raleigh-Rollers) 30:00 [2] 7.8 mi (3:51 / mi)
ahr:124 max:150 slept:7.0

7 AM

Strength (mostly arms) 16:00 [2]
ahr:81 max:123

6 PM

Run (Lakwalk) 1:00:00 [3] 6.1 mi (9:50 / mi)
shoes: Brooks Pure Grit

Very snowy and windy run - just had fun and no hurry - with Andrea, Kieth, Lisa, Sam

Tuesday Feb 5, 2013 #

6 AM

Run (Snow Run) 44:00 [3] 4.47 mi (9:51 / mi)
rhr:42 slept:7.0 weight:114.2lbs shoes: Nike Pegasus

Easy run on snowy roads - good
5 PM

Ski (Piedmont Ski) 1:04:13 [2] 5.18 mi (12:24 / mi)
ahr:132 max:170 weight:115.8lbs

Fun, chatty ski with Molly and Sam - beautiful evening - only one crash for me!

Monday Feb 4, 2013 #

6 PM

Yoga (Ashtanga) 1:30:00 [3]
slept:7.5

Good, challenging class, a lot of focus on technique

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