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Training Log Archive: ljbean

In the 7 days ending May 31, 2015:

	activity	#	time	miles		km		+ft
	Run	7	9:19:46	62.77	(8:55)	101.02	(5:32)	3435
	Bike	3	2:42:06	38.33	(4:14)	61.68	(2:38)	1041
	Yoga	3	1:05:00
	Strength	2	9:00
	Total	11	13:15:52	101.1		162.71		4476
averages - sleep:6.9 rhr:41 weight:109.1lbs

4:36

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» now

Sunday May 31, 2015 #

10 AM

Run (SHT) 1:23:48 [3] 8.33 mi (10:04 / mi) +896ft 9:08 / mi
slept:8.0 shoes: Altra Superior 2.0

out and back from home to Haines - good - just a little tired. Left Achilles achy to start, but went away. Left knee has a little twinge, didn't get worse during run.

C • Nice weekend! 2

Saturday May 30, 2015 #

7 AM

Run long (Roads) 4:09:05 [4] 28.53 mi (8:44 / mi) +1414ft 8:20 / mi
rhr:41 slept:7.0 weight:109.2lbs shoes: Altra Intuition 2.0

loops around H-Town, stop at home for a fresh water bottle, then Skyline, Piedmont, more H-Town. Not very motivated or awesome-feeling, but kept plugging along

4 PM

Bike (Kona-Jake) 27:02 [2] 6.58 mi (4:07 / mi)

bike to Festiversary

Friday May 29, 2015 #

6 AM

Run (Easy Run) 39:38 [3] 4.36 mi (9:05 / mi) +200ft 8:43 / mi
ahr:130 max:150 rhr:40 slept:7.5 shoes: Altra Intuition 2.0 D

Yoga (easy/stretchy) 10:00 [1]

Thursday May 28, 2015 #

6 AM

Bike (Kona-Jake) 1:16:43 [3] 17.57 mi (4:22 / mi) +748ft 4:12 / mi
ahr:140 slept:6.5 weight:109.2lbs

Proctor and Hermantown - windy and cold

6 PM

Run (Trails) 53:41 [3] 5.23 mi (10:16 / mi) +535ft 9:21 / mi
shoes: Altra Superior 2.0

felt like Garbage

Wednesday May 27, 2015 #

6 AM

Bike (Kona-Jake) 58:21 [3] 14.18 mi (4:07 / mi) +293ft 4:02 / mi
ahr:126 max:169 slept:7.0

Hermantown - good

Strength (pushups) 1:00 [5]

only 20

2 PM

Note

massage :)

C • Massage! 2

5 PM

Run (Regular Run) 52:03 [3] 6.17 mi (8:26 / mi) +269ft 8:06 / mi
ahr:139 max:153 shoes: Altra Intuition 2.0 D

just fine

Yoga (Sun Salutations) 10:00 [1]

on the deck

Tuesday May 26, 2015 #

6 AM

Run (Easy Run) 26:48 [3] 2.97 mi (9:01 / mi) +121ft 8:41 / mi
rhr:41 slept:7.0 weight:109lbs shoes: Altra Superior 2.0

mostly dirt shoulders - good

Strength (random) 8:00 [2]
shoes: Manduka Eko Rubber

Monday May 25, 2015 #

Event: Brian Kraft 5km

8 AM

Run warm up/down (warm up) 14:18 [3] 1.69 mi (8:28 / mi)
ahr:127 max:155 slept:5.5 shoes: Altra Intuition 2.0

with Marcus - also Kathi for some - few stride outs around the start line

Run race (Brian Kraft 5k) 19:34 [5] 3.11 mi (6:17 / mi)
ahr:168 max:177 shoes: Altra Intuition 2.0

OK for a 5k - didn't look at watch or hear any splits! First mile seemed like maybe I wasn't running hard enough, but decided I could make up for it later if that was the case. Not far into the second mile, legs were getting tired - I think only half way through I wanted to be done! Tried not to think too much and just kept pushing. I was slowly passing people most of the race but lots of people sprinted by me at the end - I had no more speed! Slowed a little during the race, but really not too shabby: 6:15, 6:18, 6:20 - 6:07 pace for final 1/8th

HRM actually seems like it worked - climbed up first mile, then pretty steady 175 - avg. cadence 196

C • Golden Earring 5

Run warm up/down (Cool Down) 20:51 [3] 2.38 mi (8:46 / mi)
ahr:137 max:146 shoes: Altra Intuition 2.0

kept walking after the race, after a minute or two left shin started hurting (soft tissue - tibialis anterior) and kept hurting more/getting tighter as I walked. Tried to stretch a few minutes, eventually started jogging, not as bad as walking. Didn't seem to get worse. Came across Darrin and jogged with him last ~1/2 mile.

4 PM

Yoga (Running-General) 45:00 [1]
shoes: Manduka Eko Rubber

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