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Training Log Archive: ljbean

In the 7 days ending Sep 13, 2015:

	activity	#	time	miles		km		+ft
	Run	5	10:06:51	52.52	(11:33)	84.52	(7:11)	7112
	Bike	2	1:31:10	21.26	(4:17)	34.21	(2:40)	610
	Yoga	3	35:00
	Total	7	12:13:01	73.78		118.74		7722
	[1-5]	7	11:48:01
averages - sleep:6.8 rhr:43 weight:108lbs

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Sunday Sep 13, 2015 #

12 PM

Bike (Kona-Jake) 1:00:34 [3] 14.18 mi (4:16 / mi) +305ft 4:11 / mi
rhr:48 slept:8.0 weight:108lbs

OK - wind kicked my butt

5 PM

Run (Recovery) 27:28 [3] 3.0 mi (9:09 / mi)
shoes: Altra Intuition 2.0 D

around home - left Achilles tender, seemed better towards end

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

Saturday Sep 12, 2015 #

8 AM

Run long (SHT) 6:02:15 [4] 26.33 mi (13:45 / mi) +4987ft 11:40 / mi
slept:5.0 shoes: Brooks Cascadia 10 (6.5)

My personal Ely's Marathon - out and back from home on SHT to Munger past Ely's Peak - tacked on Ely's summit and Keene Creek section on the way back. Left lower Achilles, then both, tender first few miles, went away eventually. Felt slow and tired and too warm, but tried to enjoy the day and see how possible Wild Duluth may be. Wore pack, no issues.

C • Wow 4

Friday Sep 11, 2015 #

Event: Fall Superior Trail Race

Thursday Sep 10, 2015 #

6 AM

Run (Easy Run) 40:26 [3] 4.37 mi (9:15 / mi) +197ft 8:52 / mi
rhr:41 slept:6.0 shoes: Altra Intuition 2.0

roads around home - ball of right foot a bit achy, otherwise good - just slow!

Yoga (sun salutations) 10:00 [1]
shoes: Manduka Eko Rubber

Wednesday Sep 9, 2015 #

6 AM

Bike (Kona-Jake) 30:36 [3] 7.08 mi (4:19 / mi) +305ft 4:09 / mi
rhr:41 slept:8.0 weight:108lbs

chilly morning, short and easy, tried some pushups after - only got 12!

6 PM

Run (warm up) 26:05 [3] 2.11 mi (12:22 / mi) +272ft 11:01 / mi
shoes: Brooks Cascadia 10 (6.5)

With Chris Morris and Anna - some Zapps, some COGGS, some bushwhacking, some road

Run (Zapp's Loop) 1:03:00 [3] 6.7 mi (9:24 / mi) +656ft 8:36 / mi
shoes: Brooks Cascadia 10 (6.5)

Started with Lisa, then ran final 4 miles with Kathi, Bill, Critter - all good

Monday Sep 7, 2015 #

7 AM

Run (Longish) 1:27:37 [3] 10.01 mi (8:45 / mi) +1000ft 8:00 / mi
slept:7.0 weight:108lbs shoes: Altra Intuition 2.0 D

feeling pretty tired for first few miles, but improved as I went

Yoga (easy/stretchy) 15:00 [0]

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