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Training Log Archive: ljbean

In the 7 days ending Oct 20, 2013:

activity # timemileskm+ft
  Bike3 6:07:31 78.1(4:42) 125.69(2:55)
  Yoga4 4:15:00
  Run5 2:18:54 15.65(8:53) 25.19(5:31)
  Strength3 35:00
  Total15 13:16:25 93.75 150.88
averages - sleep:7.9 weight:114lbs

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MoTuWeThFrSaSu

Sunday Oct 20, 2013 #

9 AM

Yoga (Cycling-Basics) 1:00:00 [2]
slept:9.0

1 PM

Run warm up/down (For Pine Valley) 26:59 [3] 2.73 mi (9:53 / mi)
shoes: Saucony Peregrine Medium 6.5

warm up with Sam and Andrea, cool down solo - everything good
2 PM

Run tempo (NMTC - Pine Valley) 25:23 [4] 3.42 mi (7:25 / mi)
shoes: Saucony Peregrine Medium 6.5

Somewhere between tempo and race effort - fun and felt good to run hard. Wore ankle brace (today was first time running with it) but still tried to think about staying stable and in control (ie - no bombing down hills)

Saturday Oct 19, 2013 #

Bike (Jake) 3:20:17 [3] 39.92 mi (5:01 / mi)
slept:9.0

Spectating Wild Duluth - Highland Getchell, Magney, Munger, Palkie, and Thomson aid stations - roads and Munger trail

Friday Oct 18, 2013 #

6 AM

Yoga (mini Ashtanga) 45:00 [2]
slept:7.5

Thursday Oct 17, 2013 #

6 AM

Run (Easy Run) 26:32 [3] 3.0 mi (8:51 / mi)
slept:7.5 shoes: Brooks Pure Grit 6.5

ankle fine, lower leg irritated
7 AM

Strength warm up/down (Ankle pt) 10:00 [1]

5 PM

Run (Treadmill) 30:00 [3] 3.3 mi (9:05 / mi)
shoes: Adidas Adizero Boston 3W 6.5

A little better than Tuesday - leg slightly less agitated
6 PM

Strength (mostly arms) 15:00 [2]

Wednesday Oct 16, 2013 #

6 AM

Bike (Jake) 33:33 [3] 8.72 mi (3:51 / mi)
slept:8.0

To Work - brisk
5 PM

Bike (Jake) 2:13:41 [3] 29.46 mi (4:32 / mi)

Home through Oliver - didn't dress quite warm enough for the temp. drop after sunset

Tuesday Oct 15, 2013 #

11 AM

Run (Treadmill) 30:00 [3] 3.2 mi (9:22 / mi)
slept:7.0 shoes: Adidas Adizero Boston 3W 6.5

Kind of awkward - OK easy run though - lower leg agitated after ~15 minutes.
12 PM

Strength (arms) 10:00 [2]

random free weights at gym
5 PM

Yoga (random) 1:00:00 [2]
weight:114lbs

Sun salutations plus Running-Basics video

Monday Oct 14, 2013 #

6 PM

Yoga (Ashtanga) 1:30:00 [2]
slept:7.0

alright, slowly getting better

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