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Training Log Archive: ljbean

In the 7 days ending Jun 14, 2015:

	activity	#	time	miles		km		+ft
	Run	6	6:28:07	42.71	(9:05)	68.74	(5:39)	3030
	Bike	5	3:54:35	41.41	(5:40)	66.64	(3:31)	1924
	Yoga	5	2:40:00
	Strength	1	7:00
	Total	13	13:09:42	84.12		135.38		4954
averages - sleep:6.7 rhr:39 weight:108.9lbs

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Sunday Jun 14, 2015 #

6 AM

Run (SHT) 1:11:46 [3] 7.03 mi (10:13 / mi) +630ft 9:25 / mi
rhr:37 slept:6.0 shoes: Altra Superior 2.0

foggy

5 PM

Yoga (moving med.) 30:00 [1]
shoes: Manduka Eko Rubber

Saturday Jun 13, 2015 #

10 AM

Run (Regular Run) 1:23:50 [3] 10.31 mi (8:08 / mi) +203ft 7:59 / mi
rhr:40 slept:7.0 weight:109lbs shoes: Altra Intuition 2.0

out and back from Brighton Beach on 61 - headwind out, tailwind back - mostly ran with Jess, Marcus, Kathi - Harry, Molly, Chris, and Bill out too - ~7:40's last 3 miles felt fine

4 PM

Bike (Brewer-Piedmont) 54:25 [3] 7.45 mi (7:18 / mi) +409ft 6:57 / mi
shoes: Juliana Furtada 27.5

Lollygagger - Lower Burner - Deerslayer - felt extra pokey/awkward

Friday Jun 12, 2015 #

6 AM

Bike (Kona-Jake) 32:31 [3] 8.28 mi (3:56 / mi)
rhr:40 slept:7.0 weight:108.8lbs

Skyline-Glen Pl

1 PM

Bike (Kona-Jake) 43:43 [3] 7.64 mi (5:43 / mi) +886ft 5:09 / mi

Lincoln Park Dr. - Skyline - Haines

Run (Short) 28:22 [3] 3.13 mi (9:04 / mi) +164ft 8:38 / mi
shoes: Brooks Cascadia 10

nice day - out and back to Keene Creek

Yoga (sun sals + easy) 15:00 [1]

on the deck

Thursday Jun 11, 2015 #

6 AM

Bike (MTB) 58:10 [3] 7.83 mi (7:26 / mi) +433ft 7:04 / mi
slept:6.0 shoes: Juliana Furtada 27.5

Piedmont - Deerslayer, Lower Burner, Upper Burner, Scarface

5 PM

Run (tempo-ish) 50:53 [4] 6.19 mi (8:13 / mi) +259ft 7:54 / mi
ahr:143 max:180 shoes: Altra Intuition 2.0 D

3 miles 'warm up' - 2 miles attempted tempo: 7:28, 7:11 - 1 mile c/d - not impressive.

Yoga (Sun Sals + easy) 15:00 [1]

on the deck

Wednesday Jun 10, 2015 #

6 AM

Yoga (random) 30:00 [1]
slept:7.0 shoes: Manduka Eko Rubber

'moving meditation' from Yoga Journal - was good

5 PM

Run (Chester) 1:24:00 [3] 8.0 mi (10:30 / mi) +1390ft 9:01 / mi
shoes: Altra Superior 2.0

~3 miles with Sam, then race (easy for half, a little speedier 2nd half), ~2 mile with Anna and Marcus (didn't turn Garmin back on, so rounded up) - all good and fun.

Tuesday Jun 9, 2015 #

6 AM

Bike (Kona-Jake) 45:46 [3] 10.21 mi (4:29 / mi) +196ft 4:24 / mi
slept:7.0 weight:109lbs

easy ride around H-town

Strength (core/balance) 7:00 [2]
shoes: Manduka Eko Rubber

5 PM

Run (Regular Run) 1:09:16 [3] 8.05 mi (8:36 / mi) +384ft 8:14 / mi
ahr:137 max:154

roads around home

Monday Jun 8, 2015 #

6 PM

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

abbreviated Ashtanga - good

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