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Training Log Archive: ljbean

In the 7 days ending Apr 26, 2015:

	activity	#	time	miles		km		+ft
	Run	8	8:22:10	53.78	(9:20)	86.55	(5:48)	3742
	Yoga	5	2:33:00
	Bike	2	1:30:25	20.41	(4:26)	32.85	(2:45)	777
	Strength	3	17:00
	Total	12	12:42:35	74.19		119.4		4519
averages - sleep:7.1 rhr:41 weight:109.3lbs

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Sunday Apr 26, 2015 #

8 AM

Run long (SHT) 2:54:00 [3] 14.47 mi (12:01 / mi) +2254ft 10:29 / mi
ahr:133 rhr:43 slept:7.5 shoes: Altra Superior 2.0

out and back from home: Highland-Getchell to 24th W (skipped short H-G section on way out) - took ~5 min off for stops to chat - mostly with Elaine Nelson! Felt OK

C • Nice! 4

3 PM

Bike (Kona-Jake) 28:10 [3] 6.21 mi (4:32 / mi) +285ft 4:21 / mi
weight:108.6lbs

short loop - sun was nice

Yoga (Sun Sals + easy) 25:00 [1]

on the deck

Saturday Apr 25, 2015 #

Event: Get in Gear

8 AM

Run warm up/down (Warm Up) 25:54 [3] 2.99 mi (8:40 / mi) +66ft 8:29 / mi
slept:8.0 shoes: Altra Intuition 2.0

With Darrin, Anna, Tim and Molly - and Kathi, Bill, Chris first ~1/2 mile

9 AM

Run race (Get In Gear 10k) 40:41 [5] 6.23 mi (6:32 / mi) +157ft 6:23 / mi
ahr:184 max:202 shoes: Altra Intuition 2.0

Hard run - but not sure I believe the HRM. Great consistency - was within 10 seconds of Molly and Anna the whole time! 6:28, 6:18, 6:34, 6:48, 6:29, 6:36, 6:17 pace for last quarter mile. 40:37 chip time

10 AM

Run warm up/down (Cool Down) 27:23 [3] 3.08 mi (8:53 / mi) +98ft 8:38 / mi
ahr:135 max:148 shoes: Altra Superior 2.0

2 miles with Molly, 1 on my own

2 PM

Bike (Kona-Jake) 1:02:15 [3] 14.2 mi (4:23 / mi) +492ft 4:15 / mi
ahr:123 max:155

windy

Strength (mostly arms) 15:00 [3]

Friday Apr 24, 2015 #

6 AM

Run intervals (strides) 2:40 [4] 0.38 mi (7:01 / mi)
shoes: Altra Superior 2.0

Run (Easy Run) 42:00 [3] 4.73 mi (8:53 / mi) +217ft 8:31 / mi
rhr:38 slept:6.5 shoes: Altra Superior 2.0

Getchell Road, dirt shoulders

Strength (push ups) 1:00 [5]

21 - ~10 sec. break after 18

Yoga (Sun Salutations) 10:00 [2]
shoes: Manduka Eko Rubber

Thursday Apr 23, 2015 #

5 PM

Run (Regular Run) 1:06:29 [3] 7.74 mi (8:35 / mi) +390ft 8:12 / mi
ahr:129 max:150 weight:109.2lbs shoes: Altra Intuition 2.0

Roads around home

Yoga (easy/stretchy) 13:00 [1]
shoes: Manduka Eko Rubber

Wednesday Apr 22, 2015 #

6 AM

Yoga (mini Ashtanga) 35:00 [1]
slept:7.0 weight:109.6lbs shoes: Manduka Eko Rubber

standing and a few seated poses

6 PM

Run (Lakewalk) 1:08:37 [3] 8.06 mi (8:31 / mi) +301ft 8:13 / mi
shoes: Altra Intuition 1.5

Mostly with Sam - Marcus on bike, Shaun and Ron also out. Fun, relaxed run

Tuesday Apr 21, 2015 #

6 AM

Strength (pushups) 1:00 [4]

20 - needed a 15 second break after the first 15 - plenty of room for improvement!

Run (Easy Run) 54:26 [3] 6.1 mi (8:55 / mi) +259ft 8:35 / mi
ahr:134 max:154 rhr:44 slept:7.0 weight:110lbs shoes: Brooks Cascadia 10

Getchell Rd - few icy spots - OK run

Monday Apr 20, 2015 #

6 PM

Yoga (Vinyassa Class) 1:10:00 [2]
rhr:38 slept:6.5 shoes: Manduka Eko Rubber

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