Training Log Archive: ljbeanIn the 7 days ending Apr 13, 2014:
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Sunday Apr 13, 2014 #
12 PM
Bike (Kona Jake) 48:18 [3] 10.2 mi (4:44 / mi)
rhr:45 slept:9.0 weight:111.8lbs
Recovery Ride - felt better than expected
1 PM
Yoga warm up/down (easy/stretchy) 10:00 [0]
Saturday Apr 12, 2014 #
12 AM
Run race (Zumbro 50-mile) 10:54:02 [4] 50.6 mi (12:56 / mi)
slept:1.0 shoes: Altra Lone Peak 1.5
Loop 1- mostly good, fun, relaxed for most - a bit of clumsiness toward end with a couple crashes ~3:10
Loop 2 - held back a bit more due to loop 1 crashes, few stumbles, but otherwise good - looking forward to daylight! ~3:30
Loop 3 - started feeling strong and excited to see what I could do - cruised along for ~5 miles before thunderstorms came in - final 12 miles were 3 hours of numb arms/hands, being hungry (spent a little time drinking coffee and snacking at aid stations) and trying to stay upright. ~4:05
Ended up being my slowest 50-mile so far, definitely fun, but sore quad.s from going too slow down sketchy downhills (again!) - bummed I didn't get to see how fast I could have gotten that last loop in w/o the rain.
Surprised to see only 10 minutes of 'stopped' time, felt like each of my aid station stops (4 total - plus an additional pit stop) were at least 5 minutes each...
Nutrition approx. 2 gels and 18 oz. water per loop. ~4 oz coffee and mini-Luna bar after 1st loop, ~10 oz coffee and various cookies/bars (guesstimate 200 cals worth) during 3rd loop.
Loop 2 - held back a bit more due to loop 1 crashes, few stumbles, but otherwise good - looking forward to daylight! ~3:30
Loop 3 - started feeling strong and excited to see what I could do - cruised along for ~5 miles before thunderstorms came in - final 12 miles were 3 hours of numb arms/hands, being hungry (spent a little time drinking coffee and snacking at aid stations) and trying to stay upright. ~4:05
Ended up being my slowest 50-mile so far, definitely fun, but sore quad.s from going too slow down sketchy downhills (again!) - bummed I didn't get to see how fast I could have gotten that last loop in w/o the rain.
Surprised to see only 10 minutes of 'stopped' time, felt like each of my aid station stops (4 total - plus an additional pit stop) were at least 5 minutes each...
Nutrition approx. 2 gels and 18 oz. water per loop. ~4 oz coffee and mini-Luna bar after 1st loop, ~10 oz coffee and various cookies/bars (guesstimate 200 cals worth) during 3rd loop.
Friday Apr 11, 2014 #
Note
slept:9.5 (rest day)
Most of day volunteering/spectating at Zumbro - beautiful day - mostly sunny, 60s, little windy - dry! Did a good amount of laying in the sun.
Thursday Apr 10, 2014 #
Note
slept:7.5 weight:112.2lbs (rest day)
Wednesday Apr 9, 2014 #
6 PM
Run (Lakewalk Run) 54:18 [3] 6.44 mi (8:26 / mi)
slept:7.5 shoes: Mizuno Ascend 8
Ron, Sam, Lisa - still feel like a slug
Tuesday Apr 8, 2014 #
5 AM
Bike (Raleigh-Rollers) 44:10 [3] 12.0 mi (3:41 / mi)
slept:6.5
6 PM
Run (Regular Run) 44:07 [3] 5.13 mi (8:36 / mi)
weight:112.4lbs shoes: Altra Lone Peak 1.5
Dirt road and shoulders - felt like a slug
Monday Apr 7, 2014 #
6 PM
Yoga (Ashtanga Class) 1:30:00 [2]
slept:7.5