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Training Log Archive: ljbean

In the 7 days ending Aug 18, 2013:

activity # timemileskm+ft
  Run5 7:32:24 45.81(9:53) 73.72(6:08)
  Bike5 5:05:36 62.66(4:53) 100.84(3:02)
  Yoga2 1:10:00
  Hike/Walk1 17:00 1.0(17:00) 1.61(10:34)
  Strength2 15:00
  Total15 14:20:00 109.47 176.17
averages - sleep:6.8 weight:112.3lbs

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Sunday Aug 18, 2013 #

1 PM

Run (Recovery Run) 1:00:40 [3] 6.18 mi (9:49 / mi)
slept:7.0 shoes: Adidas Adizero Mana 5

Western Waterfront, left follt quite snug to start, did loosen up a bit, still a pretty slow run.
5 PM

Bike (Trek Jake) 1:10:40 [2] 7.72 mi (9:09 / mi)

~4 miles on roads to/from Piedmont - rest on COGGS trails, Deerslayer and Stovetop.
6 PM

Strength 10:00 [2]

4 x 10 pushups, 50 core

Saturday Aug 17, 2013 #

7 AM

Run long (Homemade Half) 3:13:33 [3] 18.05 mi (10:43 / mi)
slept:6.0 shoes: Brooks Pure Grit 6.5

Ran 5 miles with Lisa to Holly's Homemade Half - Hawk's Ridge to Chester on a mix of trails and roads. went easy, felt decent, left arch pretty achy last ~5 miles.
5 PM

Yoga (Ashtanga) 1:00:00 [2]
weight:112.6lbs

Friday Aug 16, 2013 #

6 AM

Bike (Jake) 33:51 [2] 8.7 mi (3:53 / mi)
slept:7.0

Bike to Work
5 PM

Bike (Jake) 2:04:58 [3] 27.4 mi (4:34 / mi)

Home through Oliver - tired

Thursday Aug 15, 2013 #

6 AM

Bike (Jake) 34:39 [3] 8.66 mi (4:00 / mi)
slept:7.5

To Work
12 PM

Hike/Walk (Lunch Stroll) 17:00 [1] 1.0 mi (17:00 / mi)

6 PM

Run hills (Ugstad) 13:30 [4] 1.3 mi (10:23 / mi)
shoes: Adidas Adizero Mana 5

5 ~1/8th mile with ~45' elevation, ~1min up, 1.5-2min rest. OK for first formal hill work out in a while

Run warm up/down (For Ugstad Hills) 40:00 [2] 4.33 mi (9:14 / mi)
shoes: Adidas Adizero Mana 5

warm up pretty sluggish, cool down not terrible

Wednesday Aug 14, 2013 #

5 PM

Run (Home from Work) 1:37:46 [3] 10.56 mi (9:15 / mi)
slept:6.5 shoes: Brooks Pure Grit 6.5

Ankle stiff to start, mostly fine though - slow pace, didn't really pick back up after going up Highland.
7 PM

Yoga warm up/down (Sun Salutations) 10:00 [2]
weight:112lbs

on the deck :)

Tuesday Aug 13, 2013 #

6 AM

Bike (Jake) 41:28 [3] 10.18 mi (4:04 / mi)
slept:7.0

7 AM

Strength (random) 5:00 [2]

3 x 10 pushups, 50 core
4 PM

Run (Easy Run) 46:55 [3] 5.39 mi (8:42 / mi)
shoes: Adidas Adizero Mana 5

Lakewalk - loosened up with some hacky-sack afterwards!

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