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Training Log Archive: ljbean

In the 7 days ending Jul 6, 2014:

activity

time

miles

+ft

Run

7:41:29

50.83

(9:05)

81.8

(5:38)

3937

Bike

4:16:20

58.48

(4:23)

94.11

(2:43)

Yoga

1:40:00

Strength

15:00

Total

13:52:49

109.31

175.92

3937

[1-5]

13:42:49

averages - sleep:6.4 rhr:45 weight:112.5lbs

4:43

0:00

» now

Sunday Jul 6, 2014 #

9 AM

Run (Northwoods!) 17:29 [3] 1.97 mi (8:53 / mi)
rhr:45 slept:7.0 weight:112lbs shoes: Mizuno Ascend 8

Jarrow's birthday run - Jarrow, Anna, Gunna(e?)r, Bill - muggy morning - sluggish first mile, OK 2nd mile - left calf sore, otherwise felt good and a nice visit.

12 PM

Bike (Recovery Ride) 45:38 [3] 10.17 mi (4:29 / mi)

Super windy - still nice to get out and enjoy summer heat!

1 PM

Strength (mostly arms) 15:00 [3]

Saturday Jul 5, 2014 #

Event: Afton Trail Run

7 AM

Run race (Afton 50k) 4:43:57 [4] 30.97 mi (9:10 / mi) +3937ft 8:11 / mi
slept:6.0 shoes: Solomon Sense Pro

Tried to make this more of a long training run than a race - looking at previous times, I figured ~5 hours. Felt pretty good though - 1st half ~2:19 (temps 60s, 1 aid stn. stop), so 2nd half 5 minutes slower (temps 70s, 3 aid stn. stops) - wanted to practice eating, but didn't actually take in a lot of food: 2 gels, ~1/2 orange, ~6 oz. V-8, small cookie, 3 canned potatoes w/ salt, ~4 oz. ginger ale. I think stomach and energy OK - just general fatigue in final 5 miles. Very fun, beautiful course - 1st female, overall good day!

C • Race 4

Friday Jul 4, 2014 #

8 AM

Run (Easy Run) 31:58 [3] 3.7 mi (8:38 / mi)
slept:6.5 weight:113lbs shoes: Mizuno Ascend 8

Felt slow, but nothing feels out of whack.

Yoga warm up/down (easy/stretchy) 10:00 [0]

Thursday Jul 3, 2014 #

6 AM

Bike (Kona Jake) 1:01:50 [3] 15.76 mi (3:55 / mi)
slept:5.0

To Work - bike path is now closed, so will have to go through Oliver or use bus for a while...

4 PM

Bike (Kona Jake) 1:44:07 [3] 22.36 mi (4:39 / mi)

Home through Oliver - felt OK, didn't push too hard.

Wednesday Jul 2, 2014 #

6 PM

Run (Regular Run) 1:07:09 [3] 8.07 mi (8:19 / mi)
slept:7.0 weight:112.6lbs shoes: Adidas Adizero Boston 3W 6.5

Lower legs/ankles tight to start, but felt fine after a few miles. Hamstrings pretty tight (that happens when I skip yoga for too long)

Tuesday Jul 1, 2014 #

6 AM

Run (roads and trails) 1:00:56 [3] 6.12 mi (9:57 / mi)
rhr:44 slept:5.5 weight:112.6lbs shoes: Altra Lone Peak 1.5

dead

C • Dead!? 2

6 PM

Bike (Kona Jake) 44:45 [3] 10.19 mi (4:23 / mi)

Still tired - tried doing some strength after too, but was kinda pathetic.

Monday Jun 30, 2014 #

6 PM

Yoga (Ashtanga Class) 1:30:00 [2]
slept:7.5

great

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